Best Animated Movies

a passenger train in India had a most unusual issue, 22 carriages carrying 1000 people, got disconnected from the engine, and the emergency brakes didn’t work to stop it, it rolled backward 7 miles

http://www.bbc.com/news/av/world-asia-india-43697965/engineless-runaway-train-in-india-gives-passengers-a-scare

July Currently & Goals & a Meet Up!

Oh, July! You seemed so far away a month ago. How could you possibly be almost here already?! Can’t we add another month in between June and July? I really, REALLY want to hold on to June as long as possible. I’m really not ready to return to work in a few weeks…

Currently July

I’m linking up with Farley at Oh Boy! 4th Grade for the July Currently.

Listening: My little girl is almost 2, and she LOVES books. She also loves Pete the Cat. I took her to my favorite children’s book store, Little Shop of Stories, to get the new Pete the Cat book the day it came out. Given that she knows and loves the song “Wheels on the Bus,” it’s a great book for her to “read” on her own.

Loving: Planbook.com. I signed up for the one-month trial to tinker around with it, and it’s fantastic. I’ll definitely be using it next year.

Thinking: that I’m much more prepared to teach the Common Core this year — especially with math. I’m excited about implementing all of the things that I worked on this summer to get ready for math, and I’m optimistic about my year ahead.

Wanting: a longer summer break. There are so many things that I still want to do before going back to school, and I don’t think I’m going to be able to get them all done.

Needing: a maid. I can’t keep up with my husband, toddler, and two dogs. Once I go back to work, it may be time to hire someone to come in each week.

Tips, Tricks & Hints: One thing that helps me with time management is to try to group all of my like-projects together and work on them at once. For example, I have one day a week at school that I do all of my copying (or at least I did before going paperless!). I also spend one day working on plans for each subject (e.g., a day for math planning, a day for science, etc.) and a day for working on blog posts, etc for the week. This helps me use my time more efficiently and stay relatively organized.

July Goals

I’m also linking up with Jess at I {Heart} Recess for the first time for the monthly goals post.

Personal: I want to start exercising at least 3 times a week (baby steps). I return to work in a couple weeks (!), and I know with all that I’ll be juggling this year between work and my doctorate that I will need to do better with exercise for balance and stress management.

Family: I want to squeeze in a couple more “date days” before going back to school. My daughter is in school year round, so on “date days,” my husband leaves his office before lunch, and then we go out to lunch and catch a movie before picking her up. It saves us babysitting costs, and it’s a fun way to spend our afternoon.

Health: A few years ago when I lost a lot of weight, the biggest change I made was that I consistently drank 64 oz of water every day. Now that I’ve gained back the weight (and then some), I need to start drinking at least that much water every day.

School: I report to our staff retreat on July 17th, and then pre-planning officially starts on July 25th. I need to figure out how I’m going to decorate my room before then and map out some plans for the first few weeks before then.

Blog/TpT: I’m hoping to wrap up my Paperless Challenge series in the next few weeks, and I have several new TpT products in the works. This summer has just gone by too quickly for me to finish it all!

Outside the Box: I want to find some easy and tasty breakfast and lunch recipes that I can use throughout the year. I do a fairly good job cooking healthy dinners, but I am not consistent the rest of the day. I often forget to eat breakfast, and then I don’t make the best choices for lunch either. The more I plan ahead, the better prepared I’ll be. And this justifies spending more time on Pinterest. Win-win!

Southeastern Bloggers Meet Up!

Have you heard about the Southeastern-area blogger meet up? It’s about time that those of us in Georgia and the surrounding areas get together, and I’m super thankful that Stacia, Amanda, and Jivey from Collaboration Cuties and Ideas by Jivey have  organized something for us. If you are close to Atlanta, I hope you’ll join us for the meet up on July 20th. It promises to be lots of fun.

Click on any of the images below to connect with Jivey’s blog where you can RSVP.

I hope to meet lots of other fabulous teacher bloggers there! Click the button below to RSVP.

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!]

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!

Carbohydrates Benefits For Body Health

CARBOHYDRATES BENEFITS FOR BODY HEALTH

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

Carbohydrates Benefits For Body Health - 2


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

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

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!

Teacher Toolbox Trio Linky Celebration!

Since the advent of Teachers Pay Teachers, my teaching toolbox has changed quite a bit. There are so many things that I’ve made or bought for my classroom, and there are many others that are on my wishlist. To recognize that, I’m hosting a Teacher Toolbox Trio linky party.

Here are the rules of the trio:
1. Share a product that you’ve made that you couldn’t live without.
2. Share a product that you’ve purchased that you love.
3. Share something from your wish list that you’re hoping to get for next year.

If you’re not a seller on TpT, no worries — just share two products you’ve purchased that you love!

1. Something I’ve Made

The Classroom Economy Megapack was my first major project for TpT, and without question, it was the one that I used all the time last year. It has everything I needed for setting up my classroom jobs, monitoring daily behaviors on a clip chart, running my classroom economy, and giving students free/very low-cost rewards. Unlike my units that were used here and there, this was on display in my classroom all 180 days, and my kids loved it. This is the one thing that I could not live without.

2. Something I Purchased

Erin’s “A Roller Coaster Day” sub plans were amazing! I had to go to an all day district committee meeting on a Friday in May when the kids were already getting a little crazy, but they LOVED this. The sub said it kept them engaged all day, and given that I was already at the stage of the year when all of our required curriculum had been taught, it was perfect. It will be a permanent addition to my sub folder, and she’s also made one for grades 5-6. You can follow Erin’s blog: I’m Lovin Lit. 

3. Something on My Wish List

I’m really planning to focus on math facts and mental math skills early in the school year, and Laura Candler’s Mastering Math Facts has been on my radar screen for a while. I’m hoping to snag a copy before I go back in July. (Yes, July!)  Laura’s blog is Corkboard Connections.

The Linky Celebration

This is more than just a party — it’s a celebration! I’ve been meaning to do something to celebrate hitting 100 followers for a while now, and as I near the 150 mark, it’s definitely time! If you link up through the tool below, you’ll be eligible to win a $25 gift certificate from Teachers Pay Teachers — enough to possibly clear off some items from your own wish list!

clip art from KPM Doodles
I’ll be using a random number generator to select the winner from those who link up. The linky celebration will end next Friday, June 14 at 11:59pm EDT and the winner will be announced on my blog on Saturday.
Can’t wait to discover some new products and see some of your favorites! Be sure to link up below, and please include the Teacher Toolbox Trio icon and/or another link to Eberopolis in your post.

Happy linking!
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Teenager’s Room Artist Theme

Teenager’s Room Artist Theme

Teenager’s Room Artist Theme

The “Basic Seven” Foods

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

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 DECOR A SMALL BATHROOMS

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

Small bathrooms are a great challenge to use and decorate. Some bathrooms have the ability to feel bigger, while others may require small renovation projects to improve the square footage. Depending on your particular bathroom, the choices can be easy. Decide what your budget, then follow these design ideas for great little bathroom.

Vanity area: Your sink and how much space can be avoided, is crucial in the use of your bathroom. Determine your specific needs of their sink. If you are someone who has lots of toiletries, accessories and much need storage? Use a small vanity that has cabinet doors under the counter, and add shelves and drawers inside the cabinet organization. Do not have a lot of storage needs, but want it to look decorative? Consider using a pedestal sink, sink or under a decorative wall shelves. If you do not have room for one or the other, are also wells that fit the corner of two walls. This well has a record of 90 degrees and the heat sink is tucked away between the walls to give maximum space.

TOILET: Most people enjoy a lot of space around the toilet, although this is not always a realistic option for small bathrooms today. If you can get out of the toilet, come from a smaller size, occupying less space, and give more space around them. If you can not change the toilet, to minimize the elements of the floor, such as ladders, garbage cans, and a laundry hamper in the bathroom. The more space you can see and use, the better it feels.

Bath / shower: In most small bathrooms or you have a bathtub with shower inside, or you only have a shower. If your budget allows, losing the shower curtain and add a glass door cabinet. Glass will create the illusion of a large bathroom, and when you use the shower, it feels too. Consider using shower curtains or light a lighter color if you install a glass door is not an option. If you have high ceilings, installing shower curtain with a height over the head to extend the feeling of space.

LIGHT: Dark colors make the room feel smaller and lighter color makes the room feel larger. If you have the luxury of natural light to pour a bath, it feels much larger. Mimic natural feeling of neutral tones and sunny feel warm and inviting. Replace light bulbs and those which emit a warmer light. Incandescent lamps have an important role in how you see yourself in the mirror. I hate you to the bathroom, if you hate how you look in the mirror!

Even if your bathroom is small, you can still love his potential. Use these design ideas and love your new bathroom.

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN IDEAS

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. 

Rörstrandsgatan Popular Extraordinary Penthouse

Extraordinary penthouse in the popular Rörstrandsgatan.

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

BeDroom Design
BeDroom Design

Bathroom Desing
Bathroom Desing

Design Schema
Design Schema

1948 Packard woody station wagon and matching teardrop trailer

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

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.

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

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

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

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

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

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

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

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

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

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

Health Concern: FAT? continue…

How much Fat do you Need?

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

Diet Start

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

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

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

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

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

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.

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.

Now on Instagram!

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


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

Have a great weekend!

Hello, 2015!

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

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

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

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

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

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

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

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

Globesity continue…

WHY WERE PALAEOLITHIC PEOPLE SO HEALTHY?

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

Warning signs from the present day

Diet Start

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

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

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

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

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

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

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

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

My Trip to Pakistan – Islamabad December 2011

This is my first trip to Pakistan after 9/11. The last time I was in Pakistan was in 2008, most of the contacts I had made during my last visits have not resulted in any business. However I was able to secure a training assignment which; believe it or not took 2 years to secure. It just goes to show how some clients work. The need for this training was identified over 2 years ago but due to financial and other ground realities they were not able to run the training course in Pakistan.



The travel plans were made and I set off to Pakistan on the 9th of December. The journey started well as I got upgraded to business class and had a pleasant journey to Karachi. I was scheduled to take a domestic flight from Karachi to Islamabad. Things started to go bad when I landed. I made my way to the check in counter to learn that the PIA (Pakistan International Airlines) flight to Islamabad was cancelled. They just did not bother to contact the agents or the passengers to inform them of the cancellation. The PIA ground staff were however polite and quickly arranged me to stay at the Airport Hotel and take the first flight out to Islamabad on the 10th morning. I had to call my client and the hotel in Islamabad to inform them of the changes to my itinerary. Hurrah to mobile roaming!


My perceptions of an Airport Hotel were based on the other airport hotels which I had stayed in (Dubai, Bangkok, Amsterdam); however the Airport Hotel in Karachi is another matter altogether. It is a real dump. I am not running down Pakistan or its people as I have stayed in very good hotels in Karachi and Lahore on my previous visits to Pakistan. This was a real house of horror. The rooms were dirty and smelly, the bathrooms were dirty and the dining hall was something else altogether. The table cloths were full of food stains and looked like they have never been bleached since the day they were made.


The management of this hotel needs major overhauling if it is to be an airport hotel. The staff of the hotel belongs in a farm looking after animals and not in a hotel serving weary travelers. They have no idea of how to handle guest in the hospitality industry.


I left the hotel early morning (on the 10th) and made my way to the airport to catch the flight to Islamabad. Things ran smoothly from then on and reached Islamabad on time. I was met by the Islamabad Hotel (http://www.islamabadhotel.com.pk/ ) representative at the airport and was taken to the car park to embark on the short drive to the Hotel. In the car park I saw this amazing site of a fork lift being used to move cars that had parked violating the parking rules.

I settled in at the hotel and met the client in the evening to prepare for the start of the training. The training on Institutional & Organizational Development will run for 5 days with 25 participants.


The first day of the training went well and the atmosphere in the training room was good and positive the client was very happy at the end of the day and was keen to keep the same momentum during then next 4 days.


The second day of the training also went along as planned and was well received by the participants. After the training I went to the shops (Jinnah Super Market) with one of the participants as my guide. Islamabad boasts of quite a few good shopping areas with some well stocked shops in clothing. The main thing that struck me is that you do not see poverty on every corner. Islamabad seems to have a majority of middleclass to upper class people living in the city. Quite a contrast to Karachi and Lahore where you do see poverty as it is common in other cities of South Asia.


The third day of training went smoothly without incident. After the training I met the managing director of a company which I met last when I was in Lahore in 2008. We were unable to build a working business relationship since we last met (9/11, war in Sri Lanka and the deterioration of the security in Pakistan which led to the Sri Lankan cricket team being attacked). We discussed the opportunities for joint collaboration and agreed to take the business relationship to the next level. Only time will tell is we are able to do this.


The fourth day of the training too went well and we will be going out for dinner with all the participants. We all made our way to Monal Restaurant located about 4000 feet above sea level (http://themonal.com/monal.htm ) at the top of the hill at Margalla Hills National Park for a night time view of the city of Islamabad.

I recommend to all who visit Islamabad to go for dinner at this restaurant, the view and the food was exceptional and so was the service. After dinner we went to Gelato Affair (www.gelatoaffair.com ) at the Gole Market to have dessert. The ice cream selection available was enormous and great tasting.


The last day of training went according to plan and was able to conclude the training program on time as planned. The participants were appreciative of the efforts of the trainer and received excellent feedback through the training evaluation. After the customary goodbyes and promises to keep in touch we concluded assignment.


The trip back to Colombo was on schedule; unlike while arriving at Islamabad the flight back to Karachi was on time and managed to arrive at Karachi without any hassle.

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.

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

The trip to Hyderabad India

I am starting my next assignment on the 3rd of October 2009 in Hyderabad India. This will be my 4th trip to India in the last 2 years. Going to india is a funny thing for me as I cant wait to get there. Once I am there I get the feeling that I need to get back home (Sri Lanka) soon.

I have applied for my visa nd waiting to collect it. will do it tomorrow.

My Trip to Male, Maldives, September 2010

The trip to Maldives was a business development trip. Most people just come to Maldives and stay in a resort and go back. I was lucky to see the Maldives by land, sea and air; as well as spending time in Male. I recommend all to see Maldives in all its glory

View of Water Villas.

View of Maldives by Air (Sea Plane)

Not only did I snorkel but I also went on the “Whale Submarine”

As a sprawling archipelago Maldives (I traveled from Male to the northern most inhabited Island and back to Male) is a breathtaking destination. However, I was shocked to see poverty in the Maldives with a population of just over 300,000. I guess corruption and discrimination is rampant in this tiny nation as well. I must say that Maldives presents a unique problem to any government in having to deliver services to small populations spread across 200 islands (Out of 1192 Islands spread across 90,000 square kilometers)

I believe the only solution is to embrace ICT and use it to reach every person. However, having said that; the ICT literacy among the Maldivian population is also very low. A real chicken or egg situation for the politicians of Maldives to solve. If ever there was a country which can be considered easy to develop it must be the Maldives.

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

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.

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.

WORKOUT ANYTIME in the Jacksonville Daily Record

WORKOUT ANYTIME in the Jacksonville Daily Record

WORKOUT ANYTIME was recently featured in the Jacksonville Daily Record. The article talks about the new WORKOUT ANYTIME that opened up Monday, October 6. The article talks about how the Levitt family looks to open 15 WORKOUT ANYTIME locations in the next 5 years in the Jacksonville area. 
View the full article here. 

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.

Authors Are People, Too!

Oh, bloggy friends, I have missed you! This year is kicking my behind! I had high hopes that I’d still be blogging with great regularity this year, but alas…between my 28 awesome fourth graders, the start of my PhD, and my incredible two-year-old daughter, time is an oh-so-precious commodity. By the time my little one makes it to bed at night, I. am. wiped. out. And then I usually have textbooks to read and papers to write. But not today.

Today, I wanted to share with you the very awesome author visit we had at my school.

Granted, it’s old news by now. It happened during the Decatur Book Festival on Labor Day weekend, which, by the way, is one of the coolest things you can do in the Atlanta area if you’re ever here for Labor Day. But my experience was cool enough that I still wanted to share…four weeks later…

Every year as part of the book festival, 1 or 2 children’s authors come and talk at our school. This year, the fourth graders got to listen to Chris Grabenstein. If you’re not familiar with him, you should seriously run, not walk, but run to get his new book, Escape from Mr. Lemoncello’s Library.

This book is the story of Kyle Keeley, an avid game-player who wins a contest to spend the night in the new library built by master game-maker Luigi Lemoncello. As Kyle explores the library, however, he realizes that winning the contest was just the beginning, and a whole new game with high stakes, twists, and turns is starting. It reminds me a little of Willy Wonka and the Chocolate Factory, and Roald Dahl is just one of many authors referenced in the book. It’s very clever, fast-paced, and entertaining. I started it as a read-aloud when we found out that Mr. Grabenstein was coming, and we seriously couldn’t put it down. It was one of those books where I’ve had multiple students go out and buy it on their own because they couldn’t handle waiting for us to read it in class. It’s way up there on my recommendation list.

Mr. Grabenstein definitely inspired the students as writers. He shared a lot about his writing process, but his overall message was to just let it flow without editing yourself. To illustrate that, he modeled writing a story for the students. Prior to starting, he gathered 5-6 random words that students had written on sticky notes. He stuck those in his back pocket. Then, he projected a crazy picture.

He explained the difference between a protagonist and an antagonist, and he encouraged students to “Ask yourself, ‘what if…?'” He said that there are always a few questions you need to think about when planning a story.
  • Who is this guy?
  • What does he want?
  • Where is he?
  • Who wants to stop him?
  • Why?
He then took student suggestions to answer those questions and plan his story.
Next, he had students come up with a starting sentence: “My face hurts,” and an ending sentence: “He ate radioactive iridium isotopes” so we would know when his story was starting and ending. And then he just started telling the story. It was hilarious! At various points throughout the story, he would pretend to be stuck and pull a word out of his back pocket, and no matter what it was, he just rolled with it. He has a background in improv comedy, so I suspect that helps. Still, it really hit home the message that you shouldn’t censor yourself while you’re drafting — you can always go back and change things later if you need to. When you’re drafting, you should just let it flow to wherever creative place you’re led. 
 We were pretty inspired by his presentation, and we went back to the classroom to a) write, and b) read more of his book. The kids were so excited! We were totally unprepared, however, when he came into our classroom about an hour later. (So unprepared, in fact, that some of my students were still working on their vocabulary tests on Spelling City!) 

Usually when authors have come to our school, they’ve given their presentations, signed a few books, and then split. Mr. Grabenstein went above and beyond, happy to spend his day engaging with the kids and taking an interest in what they were doing. They barraged him with questions, and he answered openly and honestly, encouraging the kids the whole time. Needless to say, Mr. Grabenstein has secured quite a fan base in Eberopolis.

In the weeks since his visit, we’ve had countless conversations in writing about some of the little tidbits Mr. Grabenstein shared with us, but more than anything, I loved that my students got a chance to see that authors are real people, too. They have good ideas and bad, writer’s block and inner editors just like the rest of us. But they power through those hurdles, and we get some fantastic books as a result.

Thank you for visiting us, Mr. Grabenstein. It was definitely a highlight in our year.

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.

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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.

Guild Wars 2: How To Ride “The Train” of Queensdale (Champion ‘Farming’ Runs As A Group) Tutorial with Map

[NOTE*** As of April 15th, 2014 the changes to the game with the April 2014 Feature Pack update have altered The Train route somewhat – these changes will be updated in this map and article as they solidify into a commonly-agreed Route…
FURTHER UPDATES AT THE BOTTOM OF THIS ARICLE]

Ah, Guild Wars 2… I’m having so much fun with you, I can barely stop to start typing helpful Tips for others to read! Why are you so awesome? Oh, that’s right, your creators and other ArenaNet buddies heard the nighttime wails of MMORPG players from other games around the globe and listened intently to our cries, wanting to soothe us softly by satisfying requests we players have made of all of those other games, didn’t you? Oh, yes you did.  The result: a game I wish I had gotten into a lot sooner… Thank you, ArenaNet.


For those new to the game (or those who haven’t done this before), in the beginning area of the Human lands of Kryta, there is a phenomenon called “The Train”. After asking a few questions in-game and watching it a while, and then joining in on it off and on, on my own, I feel I can now safely share a simplified Tutorial on ‘The Train’ and explain to others (mainly newcomers to Guild Wars 2) what it is and how to be a part of it, if you wish to be.

Loading Screen for the Queensdale region, where ‘runs’ of The Train take place
(Click to see Full Size)

What is The Train?

‘The Train’ in Queensdale is, essentially, a cooperation of players moving and killing together as a group [in an MMO game?Whoknew?lol]. The Train targets a small number of Champion-type mobs [MOBile monsters], killing these same ones in a repeating cycle, again and again. The pattern [the “Route that The Train takes”] has evolved over time and differs little, no matter what server/shard you are on. Traveling and moving in collaboration with each other gives the result of faster kills, experience and loot for all those taking part (and sometimes the groups can get quite large). In Guild Wars 2, one does not need to ‘Party’ or form an ‘official’ group of any kind, in order to benefit from conquering enemies together [even when not following The Train]. Merely join alongside and help out a bit, and you too are now part of the Clique of Killing and can reap the rewards.

Even though The Train runs in the first leveling/adventuring area of the Humans (called Kryta), you can play any Race you wish, and then run/travel to the Human lands and be a part of The Train. There are no restrictions on Race interaction (no ‘sides’; no factions, no clans, no tribes [to restrict players]) in Guild Wars 2. Any race can be created and interact with any of the other Races in Guild Wars 2. So, be whatever race you want to be, you can still head to Queensdale and get on The Train!

When ‘on The Train’ (following the group around and helping to kill the Champion monsters), you do have to be a high enough level to ‘hit’ the enemies in order to register as a ‘contributor of the group’ and benefit from the encounter (get experience, be able to loot, etc). With the Champion mobs being ‘farmed’ [by The Train] averaging Level 10 in this region (these are the only mobs that The Train goes after, remember), you may not be able to actually hit them until your character is about Level 7 or 8; so if you are playing a brand new character, do some starting Quests, World Events or your character’s Storyline for a bit first.

Killing the Boar champion while on the Train in Queensdale
(Click to see Full Size)

If you are a ‘Brand New’ Player to Guild Wars 2, I strongly suggest doing that for the most part anyway (Quests and Storylines), as doing so, you will more easily learn how to control your character, fight battles, use your skills as you learn them, and learn to navigate the territories and develop your character as a whole.
The Train is, for the most part, a repeated cycle of killing [almost absolutely nothing but] a small number of Champion ‘boss’ style monsters (as in 5-6 of them, depending on the route The Train takes on your Server/Shard, remember it differs little) – and there have already been arguments all over forums and other websites as to whether relatively New Players should take part in it at all (and if it harms the gameplay/environment of newer players). I believe that this decision is up to each individual, as some people might eschew the practice completely until Level 80 (the current maximum level as of the time of this post), while other people will love the camaraderie and easy access to loot (you always get items comparative to your current level, whatever that may be, when the Champions die).
As with any game, there will always be people that will say a certain activity is too repetitive and boring, and there will always be people that will say it is a good source of ‘loot’, and there will always be people that will advise doing something else (like playing PvP or more PvE). I like to suggest, if people ask, that each person try Taking A Ride On The Train for themselves at least a few times, then judge whether they wish to continue doing it or move on to other things, leaving the choice up to each player.

[On a personal note for a moment, merely to address this matter that many people seem to argue about and state my own personal opinion, I myself enjoy roaming the lands of GW2 randomly, helping out NPCs and doing the little events found around the world. I play usually always play solo and that affords me the ability to change it up and do whatever activity I want, stop whenever I want (or if I get too tired physically and have to stop, due to my illness) and roam around taking [way too many] screenshots of the environs, gathering resources as I leisurely explore and discover the countryside. I often forget about the Storyline for my character – there is so much to do in the world; but I try to get in on it as I remember to and develop my character along with the story that is tailored for each Race. I do take a ride on The Train, but only as a ‘something else to do for a change’, not as my ‘main leveling mechanic’ or my ‘main source for items’. I like to think this off-and-on approach allows me to enjoy The Train while not getting too bored of it too quickly, all the while being able to enjoy the game at the same time, and it is just ‘another thing that I can do’ in the huge game world of Guild Wars 2.]

Killing the Troll champion while on the Train in Queensdale
(Click to see Full Size)

How does one ‘get on’ The Train? 

First, I always suggest to others, to get the Waypoints that The Train uses first. This will allow you to quickly relocate and follow The Train, travelling to the next Champion that is to be killed. If you did not create a Human, travel to The Human Lands and simply run to the Waypoints to open them up on your map and register them so that they can then allow you to return to them/use them in the future and for Riding The Train.

Don’t worry, there are only three main waypoints used in The Train’s generally-used rotation (and it differs only slightly on some servers/shards [for instance, on Eredon Terrace, “The Bandit” is very rarely killed by The Train – which seems to be the main difference for The Route from other shards – however, since I have created my character on ET, this is the example I will use]). The waypoints used and the route generally taken are all shown in this graphic I have created of the map of Queensdale below.

The Game Tips And More Blog’s Map of Queensdale and The Train Route as of April 2014 [Old Version]
(Click to see Full Size)

The Route that The Train takes usually runs like this (repeatedly):

  • Begin the Route from the upper right [the Double Orange Arrows on the map I created, above]
  • Kill the Boar champion in the hills there, NW of the Hunting Lodge
  • Fast Travel to the Vale Waypont and head into the caves just to the west
  • Kill the Troll champion inside the caves of Altar’s Windings
  • Fast Travel to the Phinney Waypoint and head NW to a glade at the edge of the trees
  • Kill the Rotting Ancient Oakheart champion at the forest’s edge
  • Fast Travel to the Krytan Waypoint and head NE, towards two large hills
  • Kill the Forest Spider champion on the larger hill, SE of the Hunting Lodge in a grove of trees
  • Run NW past the Hunting Lodge and up into the hills and wait for the Boar event again
A couple notes about the map: I made ‘tick marks’ (they look like little orange hyphens/dashes) that remind you of the order the champions are killed in and which Waypoint to take [-, –, —, etc]. I managed to capture and keep the ‘white dotted-line of travel’, running around following The Train, so if you are a bit lost, try to re-create the white dotted path that you see on my map. To help with finding the Forest Spider champion on a hill SE of the Hunting Lodge (and NE from the Krytan Waypoint), I put a small orange “S” where it is normally encountered. Lastly, my server/shard does not kill The Bandit Lieutenant champion [and we may be the only shard that doesn’t apparently], but if you wish to find him, he is in the Bandithaunt Caverns, N of the Vale Waypont.

The champion Boar shows up only after someone talks to Lodgemaster Carthage at the Hunting Lodge. There is a short event waiting period, then two hunters come out and slowly stalk their prey. Everyone usually waits in the hills to the NW of the Lodge and this can be a good time to go through your inventory, unpacking any goodies, salvaging, organizing, etc. There may even be some Banners nearby that can give beneficial Boons [“Buffs”], usually placed by some friendly Guild Member. Take a short break, get a drink – and get ready to jump back on The Train!

When you sit down and start to play a new gaming session, or if you have lost track of where to go next, you can always ask in Chat (/map) where The Train is at that moment, to know where to ‘get on’ (to join in). Most people simply type, “Train?” or ask “Where is the train now?”, and usually some kind soul will answer and state what stop The Train is at (what champion they are killing), or where they are heading to, at that moment. Common answers are, “Boar” or “Spider is up” or “waiting on Troll” or “at Oak”, for the various champions (it may differ slightly on your server, but not by much). Sometimes, a helpful person will suggest, “Head to __some champion__”, which means that the one they are currently fighting is almost dead, so you ‘might as well head to the next one’.

Killing the Oak champion while on the Train in Queensdale
(Click to see Full Size)

A few things to keep in mind as you ride The Train are: you have to be able to hit the mob in order to be able to loot it at all, therefore you may have trouble if you are much lower than level 7 or so (the mobs are Level 10). Loot will drop that is around your character’s level, no matter what it is, so you can usually use it right away or soon. The Boar portion of the Route takes a little bit to get started and sometimes people will say phrases like, “Boar is Walking” or “Hunters are Walking” or “Boar Starting” and so on, to let everyone know, who were most likely just standing around waiting or AFK, that the event is beginning. You can gather Resources that are around (mine veins, gather plants/food, cut down trees) or that you pass by, on your way to the champions, just don’t fall too far behind if the group is large – they can start to kill these Champions pretty darn fast – and you might miss out on the Loot Drop entirely!

Killing the Spider champion while on the Train in Queensdale
(Click to see Full Size)
That’s it! Try not to bore yourself with repeating this excessively, by the way. Have fun, enjoy the loot and camaraderie of fellow GW2 players; but if it starts to become boring, go back to your character’s story, pop in for some PvP or even do some Gathering, enjoying the landscape and beauty that is Guild Wars 2.

[UPDATE 1*** As of April 23rd, 2014 there seems to still be a lot of confusion as to the accepted/overall Route that The Train should take. There have been many arguments over what order the train will travel in and opposing groups will perform the run in awkward manner to each other. As a result, ‘finalized’ changes to this map and article will be delayed, until the community can solidify a pattern/route for The Train.
For now, “the basics” of what the Train is and does are secure and remain the same as this article. The Train may still run on your server/shard in the same manner, in general. Enjoy these aspects of this post, for now]
[UPDATE 2*** As of May 3rd, 2014 although there is still a bit of debating as to what should be a ‘standard route’ for The Train to take, a general consensus seems to be forming and this map and article will be redone and/or updated Soon™]
[UPDATE 3*** As of June 2014, although there is still some debate that occurs (mainly because someone gets to Oak ‘early’ and kills it on the group), most of the consensus appears to be this route: 
Boar-Troll-Bandit-Oak
I am working on a new, updated version of the map and will insert it here when finished.
For now, the rest of the information of this post (how to follow the train, etc.) is still valid and hopefully found helpful, for those who are interested in knowing what The Train Of Queensdale is and how to do it]

See You In The Game!

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

Popcorn Cart, Warren, Ohio, circa early 1910s

https://www.facebook.com/neatoldphotos.m.lucas2/photos/a.400823796751664.1073741829.400758923424818/908779272622778/?type=3

WORKOUT ANYTIME Featured in Black Enterprise

WORKOUT ANYTIME Featured in Black Enterprise

Zelly Wesson of WORKOUT ANYTIME was recently featured in Black Enterprise. The article discusses Zelly’s opening of his second WORKOUT ANYTIME location. Wesson has been playing professional basketball overseas for the past 15 years, and during his off seasons Wesson has been back managing his WORKOUT ANYTIME locations. Wesson discusses his role in his locations and how he has been successful. 
You can view the full article here. 

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. “

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.”

TestRun, Video Edition: Recording Gameplay – Rollercoaster Tycoon 2 (Video Samples with Brief Tutorial Video)

This is a more informal TestRun, where I was merely testing out the perceived quality of some recording codecs while attempting to get gameplay recording of Rollercoaster Tycoon 2 going. As most of you know, recording this game is not just a point-and-shoot affair. Heck, most game recording applications won’t even detect the way it is buffering and utilizing video memory, resulting in a black screen, flashing or very laggy output. After trying years ago and abandoning it temporarily, I was recently searching websites with information on trying it again. With no luck finding a starting point of information, I decided to figure it out on my own – and of course share my findings should anything turn out fruitful…

First, simply trying to record RCT2 with FRAPS and then Bandicam, turned up nothing as a result. Either it would not detect the screen (it is not using 2D/3D rendering/buffering on the videocard in a standard manner) or it would capture blackness (when trying Bandicam’s ‘Record The Screen’, for instance). Since these are two well-made recording products, I assumed other products would result in the same …result. I also seem to remember trying applications like Camtasia, back in the day..

So next, I tried good’ol ‘Virtualbox’. A staple Virtual Machine emulator (think of a little computer-running-inside-a-computer), I installed an old version of WindowsXP that I had into the GuestVM. Installing my DRM-free purchase of RCT2 from Good Old Games, I tried recording the screen. No luck, since it wasn’t using Direct3D in a way that I could record (after I finally got Direct3D working in it). I tried playing it in a Windowed VM and recording that. It wouldn’t even run for some reason. It kept trying to ‘take over’ the VM and resizing it. I tried setting my Host Computer desktop resolution to 1280×720 and getting the game to detect that and run it at that resolution, ‘Full Screen’ and ‘Seamless’. Nope. For one thing, the game kept detecting and making available only the most basic of 4:3 aspect resolutions (CRT monitor type sizes), no matter what driver/settings I used for the virtual machine (I of course wanted the more modern widescreen 16:9 ratio, as YouTube uses).

Third, I tried VMware’s ‘VMware Player’. A free virtual machine app, where the business version (VMware Workstation) is the go-to prog for business virtualization. Installing my XP and then RCT2 into the VM, I got it going in 720p rez and prepared Bandicam to record a “Rectangle On A Screen”. It worked wonderfully. So, with the odd stutter (very few and far between), I can now record RCT2 gameplay and wanted to share my findings of the ability with everyone.

I was also messing around with different recording codecs, to see what they looked like at different settings with this game at 720p. I quickly threw together this little video showing some settings and results (Sample Video). A summary of what I have set up to record Rollercoaster Tycoon 2 gameplay is just below a short analysis of the video/recordings. Again. this isn’t a ‘full/technical’ TestRun, it is just me sharing some tests I did and showing that one can indeed record RCT2. Further down, there is a video that goes over the steps in summary, then in slightly more detail, showing the steps taken on the screen, a short ‘tutorial’ I suppose. For those who haven’t figured it out or got it working yet, perhaps this information will help you out, too. Enjoy!

RCT2 testing (codecs/settings) with Bandicam (Samples)

Recorded with: Bandicam, various quality settings, various codecs @ 1280×720 (720p HD)

Recorded game: Rollercoaster Tycoon 2 (RCT2)

Some recording data (per codec) for this test:

MJPEG @ q80 = 45,000kbps data rate (~330MB per minute of gameplay recording)

MPEG-1 @ q80 = 11,000kbps data rate (~80MB per minute of gameplay recording)

MJPEG @ q60 = 34,000kbps data rate (~250MB per minute of gameplay recording)

MPEG-1 @ q60 = 3,000kbps data rate (~22MB per minute of gameplay recording)

*XviD and x264 are omitted as results for this test as editing/recompression resulted in corrupted video output (they will be included in a future TestRun with many codecs)

Brief analysis of sample video:

  • All of the MPEG-1 settings are quite watchable, unless of course the temporal gibbs effects bothers you (the little ‘ghosty/glimmer’ effects that follow around the peeps). Perhaps if I didn’t mention it, you might not have noticed? As with all recording/editing, if it ‘looks fine to you’, then you can run with it if you want. Some people “need” the best quality possible, some can watch any quality and enjoy it. If the MPEG-1 setting at 80% Quality seemed fine to you, go ahead and use that (it is about 1/4 the size of the MJPEG recordings and I have found that editing MPEG-1 is bit slower but quite possible to do in editing applications such as Sony’s Vegas line of products).
  • The MJPEG at a Quality of 50 percent is watchable but messy looking, as expected since a JPG (MJPEG is a series of JPG frames) at only 50% quality would have tons of compression artifacts. 60% is just as bad, with ‘rough blocks’ everywhere (macroblock artifacting). MJPEG at Quality80 isn’t bad and very watchable, but it is much larger in bitrate usage/file size than say, MPEG-1 at the same quality setting (it is about four times larger in file size). It is the easiest codec to edit, however.
  • XviD, an MPEG-4 codec, can potientially looks a lot ‘cleaner’ as it can handle smaller macroblocks/divisions of the screen (inherent in the improvements in MPEG-4 over MPEG-1) – but the output seems to have strong corruption (it leaves ‘trails’ on the screen) when attempting to edit/recompress it into a final product (as seen in the video).
  • x264, a more recent ‘Advanced Video Codec’ version of MPEG-4, it records in wonderful quality and low file sizes – but all of that is hidden behind, again, corruption (‘trails’ left behind on the screen*) and slow editing.
    (The editing can be helped somewhat by specifying a smaller GroupOfPictures (frames inbetween keyframes/information frames, to help seeking through the video.)
    Keep in mind that for the MPEG-4 codecs, the corruption surfaces only when editing/recompressing the source video. The ‘original’ gameplay recording in MPEG-4 is quite clean and watchable, completely fine if you are just going to ‘record-and-upload’ to a video sharing site or personal website.
    *More on this issue and x264 recording in a future article
  • A full Codec Comparison TestRun is coming, where I test out a bunch of different codecs and see how they fare for general game recording, MPEG-1, MPEG-4, AVC/h264 (MPEG-4 Part-10), MJPEG, XviD, RGB24 and more…

    Some related articles:
    Game recording comparison with various codecs and settings (Minecraft)
    http://gametipsandmore.blogspot.ca/2012/10/testrun-video-edition-fraps-vs-dxtory.html
    The ghosting/blurring effect when rendering in Sony Vegas products
    http://gametipsandmore.blogspot.ca/2012/10/and-more-how-to-stop-ghosting-or.html

There are a couple other ways to do it I think, but here is how I recorded Rollercoaster Tycoon 2 gameplay with Bandicam:

  • Install Windows into a VM Guest (for example, a VMware virtual machine within the VMware Player application)
  • Install RCT2 into that Virtual Machine, running the VM in a window (for example, 1280×720)
  • Set up Bandicam to record a ‘Rectangle On A Screen’ and set the Rectangle to be the same size as the Virtual Machine running in a window (in this case, 1280×720) and line them up. 

That’s it!

Tutorial Video on how to record Rollercoaster Tycoon 2 with Bandicam

I had seen many people on many forums asking for years how to record RCT2 gamplay. I have seen a few videos online now and so some have it working, but if you haven’t been able to get it going or would like to try to make your own Rollercoaster Tycoon 2 videos, here’s how. Good luck with it and have fun!
See you in the games!

Easy or Hard to Digest

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

Diet Start

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

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

Dietary Fiber

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

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

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.

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™]

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!

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

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.

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?

NYC INTERIOR DESIGN FIRMS STYLE

NYC INTERIOR DESIGN FIRMS

NYC Interior Design Firms Thomas Britt knows how to create a glamorous interior better than anyone, so when he promised to give “a sort of sense Adrian” an austere industrial building, he knew exactly what to do. Like Adrian, the legendary costume designer, knew glamorous is a quality difficult to achieve. To achieve this, Britt sought inspiration from its customers: a couple, both in the international financial world, and their adorable son.

“My goal was to create a smart home NYC Interior Design Firms of the 21st century of a young international couple,” says Britt transform their building generic six-story ceiling in Tribeca in a family home. His plan, executed with Valentino associated Samsonadze was to create the illusion of architecture, where there was none, and stresses the unconventional combinations of colors, luxurious fabrics, mother of pearl and lacquered antiques and modern art (paired collect works of Indian and Pakistani artists, but also pieces of Americans, including Louise Nevelson and Sol LeWitt).

Britt set a young voice in the lobby, the space on two floors, with steel stairs steep. “We needed to warm up to Hall and to make it more attractive,” says Britt, who has cleverly divided into individual zones (soft, floor to ceiling curtains dramatically tied back) in order to reduce its appearance. It has saturated the wall in red paint, then hang it on three “triumphantly scaled” diamond-glass mirrors your own design.

You can also add a touch of light to the room. That no one can find a Louis XVI console painted lobby of a fossil old, put a couple of lamps ‘iceberg’ 1940 FRENCH plaster on it.

A small back room in the rear portion of the first floor is equally joyous. Cozy the pupal stage, the room is dominated by a Diva like gold bed in an alcove and partially hidden by thick curtains turquoise. red pillows on the bed making it pop blue and gold. Small tables inlaid with mother of pearl to add an exotic touch. An Indian dhurries with blue, gold and red pulls together.

As in many houses in the city, the main parts of the population are on the second floor. Britt treatment living room double height, is a huge expense. The palette is crisp set by the booty white curtains, 22 feet high huge red border. A high-level white towers of Murano glass chandelier in a white sofa, chairs and red carpet red and white barrel. “When you’re in this room, do not know what country you are,” said Britt NYC Interior Design Firms. “You can be anywhere. The decor is influenced by all the places I’ve been”.

NYC INTERIOR DESIGN FIRMS
NYC INTERIOR DESIGN FIRMS
NYC INTERIOR DESIGN FIRMS

Why Teachers Love Technology

An infographic about “Why Teachers Love Technology” was recently shared with me, and on the heels of yesterday’s post, I felt like now is a good time to share the infographic with you.

What do we Know Infographic
Graphic from OnlineUniversities.com

Do you love technology? I’d love to hear why in the comments section!

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

What is the Best Way to Warm-Up?

There is a lot of controversy and conflicting opinions on what you should do for a warm-up for exercise.   One of the reasons is that warm-ups should vary based on the activity you are preparing for and your level of fitness.
As the name implies one of the key goals in warm-up is to literally raise the body temperature and gradually ramp up the cardiovascular system to be prepared for harder efforts.     The length of warm-up should be based on the intensity of the activity.     Low intensity activities like moderate pace walking really require no specific warm-up as you can simply ease into the activity itself as a warm-up.     For activities like competitive athletic events that involve high intensity effort the warm-up should be longer.
In the same way, you have to consider your fitness level because a warm-up for a highly fit individual may be relatively high intensity exercise for a deconditioned person.
For all warm-ups, a 1 – 5-minute period of escalating cardiovascular exercise that raises heart rate and body temperature is advisable.    For high intensity athletic events this should be extended until the athlete breaks a sweat without being fatigued.   
This literal warm-up can be done on a cardiovascular exercise machine or via dynamic bodyweight exercises like squats, lunges, planks, push-ups, etc.    
Once you raise body temperature you can include some dynamic stretching with an emphasis on movements that address key joints and muscles involved in the actual activity you are warming up for.   For example, for tennis warming up the shoulder joint and surrounding muscles is important while for cycling this is less relevant.
 A Proven Warm-up Protocol
Warm-ups for sports participation have been researched and there is one in particular protocol that is proven to reduce injuries by improving muscle strength, balance, and coordination.    This protocol is called the FIFA 11+ Program and involves doing 15 exercises.    For a complete how to guide click here:  https://www.slideshare.net/PedMenCoach/fifa-11-warmup-to-prevent-injuries 

Although this protocol was developed for soccer it can easily be modified to fit just about any competitive sport!

WORKOUT ANYTIME on Entrepreneur

WORKOUT ANYTIME on Entrepreneur

WORKOUT ANYTIME Franchisee Chris Gately was recently featured in an article on Entrepreneur. The article titled, “Franchise Players: This Man Signed His Franchise Agreement While Serving in Baghdad” was in celebration of Memorial Day, Entrepreneur was profiling Veterans in Franchising. In this Q&A, Chris gives his insight to running a WORKOUT ANYTIME franchise.

You can view the full article here. 

The Secret Knowledge of Fourth Graders

As I was reminded in reading all of the June Currently’s, not everyone is on summer vacation yet. So for those of you who are not yet enjoying time off, I wanted to share a fun creative writing activity that works well for the end of the year.

One of my favorite books to share with students is The Secret Knowledge of Grown-Ups by David Wisniewski.

In this highly-entertaining book, Wisniewski takes several “rules” that children often hear — like “eat your vegetables” — and explains the real reason that rule exists. For example, we don’t eat our vegetables because they make us healthy. The real reason we eat them is to stop them from rising up and taking over the world! Or, we don’t brush our hair to help us look neat, we do it to stop the hair from growing back into our heads and crowding out our brains. The book is filled with hilarious examples and colorful illustrations that my students loved.

I read excerpts from this book over the course of a couple days, and several of my students looked at it in their free-time. We then set out to write our own examples for a class book entitled “The Secret Knowledge of Fourth Graders.”

Here are some of the “rules” students wrote about:

  • Why you need to read “Just Right Books”
  • Why we use number 2 pencils on tests
  • Why you can only check out 2 books from the library at a time
  • Why we take AR tests
  • Why it’s important not to be tardy
  • Why we return library books on time
  • Why we have homework
  • Why we use pencils instead of pens
  • Why we don’t bend the pages of a book
  • Why we stack chairs at the end of the day
  • Why we take standardized tests

The creativity in the “real” reasons why we do these things was fantastic. Here’s an example from one of my students:

We wrote our final drafts on our iPads in Pages using the Visual Report template. That helped tremendously with the formatting.

I’m planning to share several of these examples with my students next year, and I will definitely do this activity again. My students enjoyed it so much that several of them were talking about making other “spin-off” books such as The Secret Knowledge of Minecraft Players or The Secret Knowledge of Readers. I’m sorry that I didn’t get to see how those turned out as well.

If you’ve never read The Secret Knowledge of Grown-Ups, I highly recommend it. It’s great for sparking creative writing ideas, and it can provide a fun writing activity in the late stages of the year.

What are some other school rules you can envision your students writing about? I’d love to hear your ideas in the comments!

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.

EUROPEAN STYLED DESIGN IDEAS BATHROOM

EUROPEAN STYLED DESIGN IDEAS BATHROOM

If you are looking for the best images of the sample of European-style bathroom designs, and applications of a modern sauna and gym. Here are sample images of European inspired bathroom design ideas for the home. European influence in a bathroom attached to the right furniture, cabinets bath faucets, vanities, and tile e. As well as their luxurious and spacious sauna Finish Head (European company based in Germany) in a corner, the rest of the spacious bathroom, as the essay should be dedicated to wellness and keep beautiful. Room with a bright red Finnish sauna focuses on physical fitness, also welcomed the formation of large area white cushions and fitness equipment attached to the wall. It makes sense that this is quite large, walk-in glass shower. If you have more time, is set beside a white bath has a sauna, in front of two large floor to ceiling windows.

The second room is here in a Finnish sauna takes gentler approach – offering a job to escape from their mental well-being of the outside world. solarium luxury, you can pull out in front of a soothing fire. Wide bubble bath, shower and steam bath in a wooden soaking dip to give you a variety of bathing options. You can easily live in the house of a modern European hits with a private bathroom attached.

EUROPEAN STYLED DESIGN IDEAS BATHROOM
EUROPEAN STYLED DESIGN IDEAS BATHROOM
EUROPEAN STYLED DESIGN IDEAS BATHROOM
EUROPEAN STYLED DESIGN IDEAS BATHROOM

Do you have Food Cravings? Food Cravings Test

  • Do you frequently eat until your stomach is uncomfortably full?
  • When you get hungry, does it make you feel tense, weak, or irritable?
  • When you get hungry, do you sometimes focus on one or two specific foods?
  • Do you snack often, usually eating the same snacks?
  • Have you ever had other addictive habits, such as smoking or drinking too much alcohol or overconsuming caffeine?
  • Diet Start
  • Are you often hungry after a meal and stay that way until you’ve eaten one of your favourite foods?
  • Do you usually need dessert after dinner to feel satisfied?
  • Do you tend to eat a relatively narrow range of foods?
  • When you eat your favourite foods, do you often intend to eat only a moderate amount, but end up eating a larger amount?
  • Do you sometimes feel as if you lack control over what you eat?
  • If you snack on foods other than your favourite foods, do you tend to feel unsatisfied?
  • Do you binge on food more than once per week?
  • Even if you know a food doesn’t agree with you, do you eat it anyway?
  • When you eat your favourite foods, do you frequently drift into an almost trancelike state of relaxation?
  • When you eat one of your favourite foods, does it generally improve your mood?

If you answered yes to six or more questions, you are probably overweight. If you’re not, you must have a tremendous degree of willpower or an exceptional metabolism.

When this happens, you will stop eating as much as you now eat, and your metabolism will heal. You will then begin to lose adipose tissue gradually, painlessly — and permanently.

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

Men’s Body Click Diet part 4

Benign Prostatic Hypertrophy and Prostate Cancer

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

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

Diet Start

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

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

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

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

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

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

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

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

Happy New Year from The Game Tips And More Blog! [NewYears’ Greetings 2017]

“Happy New Year 2017 Greetings”
by The Game Tips And More Blog
(Just Cause 3 capture, Highest Settings and FXAA, with Text and Effects added)

I personally wish you all much better things in 2017!

[To help celebrate the end of a crazy 2016 (for almost everybody, it seems) and the beginning of a hopefully-better 2017, this was simply a fireworks celebration captured in Just Cause 3 (Highest Settings, FXAA). I then added a ‘crowd’ overlay that had a bit of ‘glitter’ effects in it (used with License from CyberLink’s PowerDirector 12) and put some Just Cause 3 – styled text  on top of it all (using a free font called “Dirty Old Town” which looked somewhat like the JC3 font and another one whose name escapes me at the moment). Lastly, I put a “Text FX” Overlay effect to show the year, an effect that was also in PowerDirector 12. As always, it was seemingly simple to think of, but took longer than expected to complete the composition (almost a day late for NewYear’s, heh). 
HAPPY NEW YEAR ! ]

Game Material by Avalanche Game Studios (avalanchestudios.com) and Square Enix (square-enix.com)
Captured and Edited by Troy from The Game Tips And More Blog

My trip to Hanoi, Vietnam

I returned to Vietnam to facilitate a 2 day planning workshop for the 6 organizations that I did the capacity assessments in January. It felt good to meet everyone and catch up. The workshop went smoothly and I had very positive feedback from the participants.

I was happy to see people genuinely interested and participating / contributing towards the workshop. This ensured a high quality of the results and the buy in by the participating organizations. I put the success of the workshop down to the following:

  1. The CEO / Executive director (ultimate boss) of the organization participated
  2. They had read the organization capacity assessment report and were familiar with the contents.
  3. They were guaranteed of a tangible workable plan at the end of 2 days.
  4. Being open and willing to learn

There is a chance that I may be requested to do some more work for them in the near future; however it seems that this is the end of this phase and the client is happy with the results.


The view from the roof top restaurant near Hoan Kiem Lake.

I stayed at the Trang An hotel; It’s in the center of Hanoi, near Hoan Kiem Lake, so quite convinient for walking around, shopping, finding nice restaurant, etc… Had a good time too.

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.

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.

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

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.

WORKOUT ANYTIME in the Idaho Business Review

WORKOUT ANYTIME in the Idaho Business Review

WORKOUT ANYTIME was recently featured in an article in the Idaho Business Review titled, “New 24-hour Gym Chain to Expand into Idaho”. The article begins with details about the brand’s plans for expansion into the northwest, including Idaho. The article then provides background on how Rick Hascall (WORKOUT ANYTIME Pacific Northwest Area Developer) and Chris Gately (WORKOUT ANYTIME North Florida Area Developer) met while overseas. Rick and Chris talk about the plan to open a club by the end of the year and then use that as a showcase for other franchise prospects. The article closes with more details about the brand, information on the investment, and how WORKOUT ANYTIME is able to grow in large cities.
You can also view the full article here.

BEDROOM INSPIRATION DESIGN STYLE AWUTAN

Bedroom Inspiration Design

Bedroom Inspiration series today, I decided to post some new designs that room I found in my daily online surfing. Here are the last 5 new chamber design that come in our bedroom inspiration series, now at number 7 If you want more inspiration room, you can start from here and keep the links in these posts.

Bedroom Inspiration Style

Bedroom Inspiration Modif

Bedroom Inspiration Awutan

Bedroom Inspiration Mantrap

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

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!

My trip to Kuala Lumpur, Malaysia and Singapore, July 2010

This was my first trip on a budget airline (Air Asia); it definitely changed my opinion of budget airlines. This trip is more a business development and prospecting trip rather than an assignment. On the surface KL does look developed. However I have my doubts regarding the psyche of the Malaysians. I took in the usual site such as the Petronas Tower etc. The weather, the fauna and flora resembles Colombo; I did not enjoy the high humidity and the afternoon thundershowers.

Singapore was as usual (I have stopped counting the number of times I have been there) very orderly and hit the usual shopping and fun places. In my opinion the Singaporeans have not only developed in terms of the look and feel of the place but also in terms of the psyche of the people. I truly believe that they do think like westerners and the Japanese.

Let me give a classic example. As mentioned earlier I went to Malaysia and Singapore during the monsoon season and I made an observation. In KL when it rains; like in Sri Lanka the people stopped what ever they were doing and took shelter from the rain. Those who even had umbrellas took shelter as it appear they did not want to get there footwear wet.

However, in Singapore it was very different. I happened to be out one day early morning (going for a walk) when it started to rain. I was walking pasta a primary school and this is what I saw. A teacher was leading a group of very small children (6-7 years) who were clad in rain gear and they walked in a line and came out of the premises and they walked to the MTR station and got in to the train. Undoubtedly they were going on some sort of educational trip. What does this mean: In my opinion the Singaporeans are teaching their children to face obstacles and overcome / work around / find solutions to them. This is the essence of the psyche of an industrialized nation as opposed to an agrarian nation which generally accepts the affects of the elements as “gods will” or “karma”.

So even the very small children are trained to deal with a simple thing as the rain and have an attitude of using the right equipment to allow them to go about their daily business. So in adult life they do go and conquer the world economically.

I can certainly say that in Sri Lanka the vast majority of people have this agrarian psyche. Based on my observations it seems that quite a number of people in Malaysia still do too. So the challenge for those of us who have the privilege of influencing people is to; in some way contribute towards instilling the right attitude rather than anything else. I can say from my experience as a consultant and a trainer I derive more satisfaction in seeing this than my clients make huge profits. I say this because these individuals with the right attitude have the potential to influence / be a role model for the masses in these underdeveloped countries.

The 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.

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.

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

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

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

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

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

Good luck with it and See You In The Games!

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!

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

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.’

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!

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

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!

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 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.

5 Reasons to Flip Your Math Class

Of all the subjects, math is probably my favorite to teach. But it is definitely not easy. By the time students are in fourth grade, there’s often a wide range of abilities. Last year, I had students who could barely add and subtract and others who were working well beyond grade level. Trying to design lessons that worked for them was a real challenge. If I moved too quickly through the lesson, several students would get lost. If I moved too slowly, others would get bored and start causing different problems.

Then I attended the Georgia Educational Technology Conference and heard some sessions about flipped teaching, and a lightbulb went off.

If you’re not already familiar with flipped teaching, the idea is that we need to “flip” the traditional way we teach — lesson at school, practice problems at home as homework. Instead, students should watch a short video lesson as homework to prepare for class, and then the majority of class time is spent working on practice and application while I’m there to guide them.

I did this pretty consistently for the second half of the year, and I couldn’t be happier with the results. There were so many advantages.

1. Students became more confident.

For some kids, math can be intimidating. Everyone works at different speeds. What may be an obvious concept for one kid may take multiple explanations for another. There’s lots of vocabulary and room for mistakes, and when you feel like other kids are getting it faster than you, your confidence suffers.

All of this went away when I flipped.

Students were watching the videos at home on their own. No one knew whether they needed to replay something a couple of times until they got it. No one knew that they had to pause the video for 5 minutes to try a problem that others would have solved in 30 seconds. They could all work at their own pace, and they came to class more confident and prepared for practice the following day. The attitude shift in my students this year was reason enough for me to continue flipping.

2. Parents were less stressed.

There have been so many times when I’ve heard parents complain about math or express their discomfort in helping their child because they weren’t taught math the way we teach it now. And I get that. I remember thinking in my math methods courses that I could have been great at math if someone had explained it to me better as a child rather than having me memorize algorithms.

Having the flipped model created allies from a lot of math-hating parents. Some would watch the videos along with their children and have those lightbulb moments where concepts and strategies would suddenly make sense. Others expressed a sense of relief that they didn’t have to worry about “undoing” the things we were doing in the classroom by just jumping to the standard algorithms. We were all more comfortable with the math.

3. I had more time to see what students could actually do.

While I always tried to keep my in-class mini-lessons short, there were days when they would drag on because some kids just weren’t getting it. By the time I felt confident they could try some problems on their own, we hardly had any time left. And by the time they got home to do it as homework, they’d forgotten what we’d spent the morning talking about, so they were back to square one.

Now that I’ve flipped, I only need 5-10 minutes maximum at the beginning of my math block to do anything whole group. I spend that time answering questions, clarifying any misconceptions, and checking the 1-2 practice problems that I typically include at the end of the video. The rest of my math block was then spent working with small groups, conferring with kids, and getting into richer practice and problem solving than I could ever fit in before.

I also didn’t have to worry about students getting the right answers only when their parents “helped” them. When it came time for assessments, I had a much better sense of where my students were at and what to expect from them because I was more deeply involved in their learning.

4. I didn’t have to worry when we had a sub. 

In the past, I would write off sub days as lost instructional time when it came to math. Now that I’ve flipped, that is no longer the case. I include a link to the video I’ve created in my sub plans, and I have the sub watch the video with the class again to start the lesson. Usually that gives the sub enough background knowledge to help with the learning task, and my students have enough scaffolding from my instruction that they can work through the practice. It made those lost days so much more productive.

This year, I will be on maternity leave for 12 weeks, so I’m nervous about what will happen with my kids while I’m gone. But I’m less nervous about the math because I already have videos made for most of those lessons from last year. My students will have continuity in math instruction because of it.

5. Students were more successful and could tackle bigger challenges.

Last year was my best year ever as far as student performance on end-of-year assessments and benchmarks. I think a big part of that can be attributed to the move toward a flipped model for math. My students had more time and confidence to master the fourth grade standards, and as a result, I was easily able to push them into bigger challenges. When I surveyed the students mid-year about the flipped model, their responses were overwhelmingly positive in support of it, and I knew it was something I need to continue in the years ahead.

Next Steps

This will be the first year that I use the flipped model for the whole year, so I will need to prepare more video lessons and give some thought to how I’ll transition my students (and their parents) toward this model. In the weeks ahead, I plan to share more about the tools I use to create flipped lessons and some troubleshooting tips for problems that might come up.

Now that I have some experience flipping, I’m going to go back and reread Flip Your Classroom: Reach Every Student in Every Class Every Day by Jonathan Bergmann and Aaron Sams. Jon was one of the speakers I saw at GaETC, and he’s one of the founders of the flipped classroom movement. I read the book quickly as I started to flip, but I think there are more ideas to be pulled from it.

I’m also starting to think about other areas where I could flip instruction. One possibility might be some of the grammar, vocabulary, and word study components of my ELA block. I consistently struggle to fit everything in to that time, and flipping might be the answer. I’ve downloaded the book Flipping Your English Class to Reach All Learners: Strategies and Lesson Plans by Troy Cockrum, and I’m hoping that will give me some more inspiration.

Have you tried flipping any parts of your instruction? I’d love to hear more about your ideas and experiences in the comments!

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.

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

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

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

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

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

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

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

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

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

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

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

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

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.

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.

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,

ROOM DESIGNS FOR TEENAGE GIRL

ROOM DESIGNS FOR TEENAGE GIRL

For today, we have compiled a series of five images that represent the rooms of girls. We try to choose different: we went with serious internal and sober, but also gave him a shot at the famous and very popular pink, orange and red scheme. All rooms are practical, with work spaces, small libraries and shelving systems for books and CDs and fine cabinets specially designed for teenagers. Last but not least, we believe that the mirror is a required element in the bedroom of a girl, 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!

ROOM DESIGNS FOR TEENAGE GIRL
ROOM DESIGNS FOR TEENAGE GIRL
ROOM DESIGNS FOR TEENAGE GIRL
ROOM DESIGNS FOR TEENAGE GIRL

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™ !

Does Weighing Yourself Help You to Lose Weight?

Do weight changes translate into fat loss?
On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.    Since your blood volume typically does NOT vary that much the other factors are more relevant.
Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.    This is one of the reasons to consistently weight yourself after you wake up and go to the bathroom and before you eat or drink much.
However, the biggee when it comes to daily weight fluctuation, is usually glycogen storage levels.    Glycogen is just the storage form of glucose aka blood sugar.    All starch and sugar ultimately end up as glucose, glycogen or fat.     
For example, on the front end of a low carb diet you will show big weight loss which is almost all water because you store glucose/glycogen with water – hence the term carbo “Hydrate”.  Muscle and organs contain the highest levels of water, and this is significant because most of your bodyweight comes from muscles and organs. 
  
So daily changes in weight are NOT a good reflection in changes in bodyfat levels!
Can daily weighing help with long-term weight loss and fat loss?

In order to answer this question let’s review the scientific studies that have looked at this issue.     The recent advent of WIFI scales is allowing much more accurate weight records because prior to that people had to take the time to write down their weight each day.
In a recent WIFI scale study called the Weight Trial here were the results:
Over a six-month period, those who weighed daily lost about 13 lbs more than the control group.
Even those who weighed themselves up to five times each week lost less weight than the daily weighers.
Daily Weighers were more likely to do things like eating less food and watching less television so clearly the weighing helped by changing behaviors!
Although this study did not measure body fat, it is quite likely that the body weight loss did translate into significant fat loss.
For certain groups, daily weighing is a bad idea such as people with eating disorders and other psychological disorders including extremely low self-esteem.     In addition, daily weighing does not work for everyone.   For some people the inevitable plateaus or variations in weight loss can very frustrated and quit the whole process!

So daily weighing may be helpful for you, but it is not perfect and it does not accurately measure changes in bodyfat levels so it is important to do use some method of body composition testing to measure these changes which should be your ultimate goal!

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!

EXOTIC CONCEPT HOME FULL COLOR VERY JUOOOOZZZZZZ

Have you ever seen life, both in the apartment before? Usually, when it comes to so many colors, we have to overcome the enormous risk of visual confusion room. However, in this situation, it seems that everything is in place and atmosphere that inspired this apartment is the energy and extreme informality. Especially designed for young working couples, this house is a fusion of passions and interests. As their styles are very different and they wanted some of their own furniture to integrate into their new home, things were very difficult for designers.

EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

EXOTIC KITCHEN CONCEPT HOME FULL COLOR

EXOTIC KITCHEN CONCEPT HOME FULL COLOR

EXOTIC BATHROOM CONCEPT HOME FULL COLOR

EXOTIC BATHROOM CONCEPT HOME FULL COLOR

EXOTIC BEDROOM CONCEPT HOME FULL COLOR

EXOTIC BEDROOM CONCEPT HOME FULL COLOR

1st I’ve seen or heard of a GM supercharger on a 1958 Corvette

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.

Franchisee Profile: Bill and Bob Aicklen

Franchisee Profile: Bill and Bob Aicklen

Bill Aicklen and his brother Bob, who is currently based in Texas, will be opening their fifth Workout Anytime gym in May. The brothers opened their first gym in Decatur in November 2009; bought the company’s flagship store in Dunwoody in 2012; purchased the brand’s first franchise location in Douglasville in 2013, and built their fourth store in Rome in June 2013. 

Bill, 63, received a Bachelor of Arts in philosophy from Old Dominion University in Virginia, and landed his first job in the banking industry working in the operations and financial systems department. From there, Bill moved on to spend the next 30 years of his career in the computer software business, performing various roles including post-sales, training and support. 

In 2006, Bill decided that he wanted to get out of corporate America and Bob, who was interested in investing in businesses, invited Bill to manage the operations. 

The first business that the brothers partnered in was an express oil change franchise. They built and operated two stores in Woodstock before selling in 2012 to focus their time and effort on Workout Anytime. 
How did you learn about Workout Anytime? 
We were looking for other business opportunities, and Bob came across Workout Anytime on the Internet. A business broker also presented the concept to us. 
Why did you choose an opportunity with Workout Anytime? 
From a franchise standpoint, it’s an easy business to get into; it’s simple. There’s not a lot of moving parts and you can staff the gym with just one or two people. Also, we both have strong customer service backgrounds and understand the importance of hiring the right people and providing excellent service. 
How has business been since joining the brand? 
We have between 1000-1700 active members at each location. Since we took over the Douglasville store and invested money into upgrading the equipment, we have turned it around. Our club in Rome is based in a small city with very little competition in terms of big name brands, and we have been very successful there. I expect Suwannee to also do well because it’s in a highly concentrated residential area. 
Are you involved in any charities or community outreach?
We localize our charity work depending on the club, and we usually donate free memberships for silent 
auctions. We also partner with Red Cross by allowing them to park their blood drive buses in our parking lots every quarter – the next drive will be in Douglasville at 3pm on May 12. We have also previously put buckets in our gyms for people to donate pet supplies for the Humane Society.

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!

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!

Chronic Illnesses and Diet part 1

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

Balance and Health

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

Diet Start

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

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

Rhythmic Disturbances May Underlie Many Chronic Illness

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

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

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

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

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

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

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

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

And More: In One Sentence™ – “The RX 470 or The RX 480”? [A Very Short Comparison with Sources, Currently Text-Only]

As done a previous “In One Sentence™” article here at The Blog, I’ve been wanting to make posts once in a while that catered to those without much time, or without much patience, or who [like me] suffer from conditions like ADD/ADHD, or perhaps those who ‘just want a quick answer’… Thus, my beginning to write posts that literally ‘sum up’ concepts, comparisons or reviews “in one sentence”, made especially for those ‘in a hurry’…
For this post, I answer the quite-specific Hardware Upgrading question [mainly as it was one that I was asking myself, so I thought I would share my recent findings with others], ‘should you get the AMD Radeon RX 470 GPU or the RX 480’..?

The Short Version

“Should I buy the 470 or the 480?”

The answer, in-one-sentence, is:

“Overall, there is anywhere from a 0-20 frame difference in performance at 1080p between the RX 470 and the RX 480, but with the average difference between the two being about 10 fps at that resolution; so, if that difference is worth the price differential to you (which is anywhere from zero dollars to fifty dollars, depending on where you purchase it from and what model, etc) – then get the 480 – but if that difference is not worth the price to you, stick with the slightly-less-powerful-but-extremely-high-value-for-the-money-right-now RX 470.”

~ The Game Tips And More Blog’s Answer, In One Sentence™

The Long Version

Again, as done a previous “In One Sentence™” article here at The Blog, I’ve been wanting to make posts once in a while that catered to those without much time, or without much patience, or who [like me] suffer from conditions like ADD/ADHD, or perhaps those who ‘just want a quick answer’… Thus, my beginning to write posts that literally ‘sum up’ concepts, comparisons or reviews “in one sentence”, made especially for those ‘in a hurry'[just like how I spent tons of time on the very creative and original titling of these types of posts..].

Where was I? Oh yes, here then is my summation for a Hardware Purchase Suggestion, a very specific answer for a very specific question in Hardware Upgrading [arrived at after many hours of reading, researching, watching benchmarking videos, all while getting distracted by games, health issues and non-computery-or-techie events in life… but you can skip all of that Life Drama of your own and skip all of the time Researching on your own and just ‘get to the jist’ right here], in one sentence – the answer to the question:

“Should I buy the 470 or the 480?”

The answer, in-one-sentence, is:

“Overall, there is anywhere from a 0-20 frame difference in performance at 1080p between the RX 470 and the RX 480, but with the average difference between the two being about 10 fps at that resolution; so, if that difference is worth the price differential to you (which is anywhere from zero dollars to fifty dollars, depending on where you purchase it from and what model, etc) – then get the 480 – but if that difference is not worth the price to you, stick with the slightly-less-powerful-but-extremely-high-value-for-the-money-right-now RX 470.”

~ The Game Tips And More Blog’s Answer, In One Sentence™

The answer above is based on an average viewpoint of all reviews read and videos watched. Of course, there is always fluctuation in the average amount (sometimes the fps was exactly the same, sometimes it was a quick change in difference [eg. in a video benchmark] by 20fps or slightly more for a short period of time). Also, for some people, money isn’t the issue and they want the higher-shelf RX 480 for the capability it offers. No problem, I’m just presenting what I have seen so far, between the 470 and the 480. If you can “easily” afford the faster product, go for that – but for those who are in the situation where $20 or $40 is a “big step” in price at the moment for them, but they really want to upgrade their aging hardware “now” at the same time – then this summation is for them.

As I always say, if you are looking to upgrade any hardware in your system – and if you have the time to do it:

Do your own research, read lots of reviews, check out prices in multiple places/sites/stores and find out which is the best path for you, at that point in time. No matter what the part is, spend as much as you “comfortably” can (to make it more ‘future proof’). What is the most important/best advice I can give, from 20+ years of technical expertise and real-world experience in the field presented without making a new paragraph so it would be easier to read..? It is this: No matter what computer part you are purchasing, if you are not in a place where “money isn’t an issue”, then watch for “The Jump” in price – that leap or huge gap in prices – and purchase a part that is just in front of that gap (before the large price increase); that is the “Price Sweet Spot”, where you are getting ‘the most bang for your buck’ and other cliche phrases. Most of all though – have fun learning and doing it all!

This Message Brought To You By Troy from The Game Tips And More Blog And Free Websites And Other Things That Made It All Happen

List of Some Sources Researched (not including video benchmark sources):

http://www.techspot.com/review/1220-amd-radeon-rx-470/page2.html
http://www.gamersnexus.net/hwreviews/2544-sapphire-rx-470-platinum-review-benchmark-vs-480-gtx-1060/page-4
http://www.hardwarecanucks.com/forum/hardware-canucks-reviews/73155-amd-radeon-rx-470-4gb-review-4.html
http://www.pcworld.com/article/3104044/components-graphics/amd-radeon-rx-470-review-a-great-graphics-card-with-a-terrible-price.html?page=3
http://wccftech.com/amd-radeon-rx-480-rx-470-3dmark-performance/
https://www.techpowerup.com/reviews/ASUS/RX_470_STRIX_OC/10.html
http://www.tomshardware.com/reviews/amd-radeon-rx-470,4703-4.html

Math Resources for Teachers

It has been a whirlwind couple of weeks! I went on a mini-vacation to a wedding in Nashville, and then I attended a 3-day workshop on The Role of Mathematics in the International Baccalaureate Primary Years Programme. I think this is the summer of math learning for me! I love attending workshops because I almost always leave with new ideas and new resources to explore. Even if you don’t work at an IB school, there were lots of useful resources worth exploring.

(Apologies in advance — this will be a long post!)

Book Resources

A Mathematical Passage: Strategies for Promoting Inquiry in Grades 4-6

This book was featured because of it’s Mathematician’s Bill of Rights on p. 139. The Bill of Rights lists the “rights” that all mathematicians have — things like “solve problems in ways that make sense to me” and “capitalize on mistakes as sites of learning.” I’m definitely interested in reading more from this book. I’ve read other things by David J. Whitin before, and they’ve been great.

Math Matters: Understanding the Math You Teach Grades K-8

I had a chance to browse this book during the workshop, and it looks like a good one for understanding how to approach math conceptually. May not be the most exciting read in the world (would you look at that front cover?!), but it looks like a very useful book if you’re going for an inquiry oriented math classroom.

Good Questions for Math Teaching



This book is great for creating open-ended questions that will really get students thinking about the math involved in problem solving rather than just looking for a specific answer. It uses questioning techniques to develop more sophisticated mathematical thinking, and it has a wealth of information.

Number Talks

I was a little surprised how many teachers at the workshop were already familiar with this book and using it given that I’m usually up on all the latest and greatest math books, but nevertheless, this book had rave reviews. Of all the books that I’m reading this summer, this is the one that I suspect will have the biggest impact on my teaching this August. I’ve really enjoyed reading it, and I have so many ideas about how I will put it into practice this year. If you haven’t gotten it already, I couldn’t recommend it more!

Good Questions: Great Ways to Differentiate Mathematics Instruction



I know I’ve talked about this book before, but we spent a lot of time talking about open questions and parallel tasks at the workshop, so I had to share this book again. I used this book non-stop at the end of the school year, and I loved how it was so perfectly aligned to Common Core in math. It couldn’t be more teacher-friendly.

Online Resources

Visible Thinking Routines

I’ve been introduced to the Visible Thinking Routines from Harvard’s Project Zero before, but it was good to be reminded about them. These are some great activities to prompt student discussions and thinking. One example of this is “OTQ – Observe, Think, Question.” For this activity, students see a picture and spend a few minutes describing what they see/observe. Anything they observe has to be rooted in the picture and not based on inferences. Step 2 is “Think” – what does this make you think about? This is where students can share their inferences and cite evidence in the picture to support why they think that. Finally, students “question” and share what they wonder about based on the picture. I like that these routines slow down student thinking.
Math Class Needs a Makeover

We watched this video in the workshop, and if you’ve never seen it, I highly recommend that you take the 10 minutes to watch Dan Meyer’s TED Talk. In it, he talks about the problems with current approaches to math instruction — largely fueled by larger textbooks and math programs — and how to turn those materials into the types of problems that will challenge your students to become patient problem solvers. I was really inspired by this video, and I hope that you will be, too.

Have a great weekend! I’ll be back to blogging more regularly next week!



Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and/or believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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!

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.

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.

The Sims 2 “Ultimate Collection” (Absolutely Everything) – Completely Free from EA

When I first read about this from EA, that is, the possibility of getting absolutely every single expansion and “Stuff” add-ons completely free, I thought there must be some mistake… A little bit of reading at the EA website and I inferred from the phrasing that it was initially going to be offered as a free upgrade to current owners of The Sims 2 (Digital/Download or Disc-based versions); but I did a little more reading about it today and it seems that EA may be ‘planning on putting it “in everyone’s game list” eventually’… [in my opinion] most likely to arouse just-a-little-more interest in The Sims franchise for the upcoming “The Sims 4” release (now available for pre-order, slated to be released in September 2014).

Therefore, now feeling fully-okay-mostly safe from the dark shadows of ‘releasing something that wasn’t meant to be distributed’, I share with you the Product Code that will allow you to be the proud owner of “The Sims 2 Ultimate Collection”, which includes all of the below:

  • The Sims 2
  • The Sims 2: University Expansion
  • The Sims 2: Nightlife Expansion
  • The Sims 2: Open for Business Expansion
  • The Sims 2: Pets Expansion
  • The Sims 2: Seasons Expansion
  • The Sims 2: Bon Voyage Expansion
  • The Sims 2: FreeTime Expansion
  • The Sims 2: Apartment Life Expansion
  • The Sims 2: Family Fun Stuff
  • The Sims 2: Glamour Life Stuff
  • The Sims 2: Happy Holiday Stuff
  • The Sims 2: Celebration! Stuff
  • The Sims 2: H&M Fashion Stuff
  • The Sims 2: Teen Style Stuff
  • The Sims 2: Kitchen & Bath Interior Design Stuff
  • The Sims 2: IKEA Home Stuff
  • The Sims 2: Mansion & Garden Stuff

Wow, thanks EA!

Note: this package release may be time-limited and EA has stated that they will no longer be updating The Sims 2 or it’s expansions, although they can still be contacted if you are having technical problems running the game

Here are the steps to redeem the free Activation/Product Code:

  1. If you don’t already have it installed on your system, download and install the Origin game client from EA [it is similar to Steam and other game management interfaces] from http://origin.com/download
  2. Create an Origin account if you don’t already have one at https://connect.origin.com/create and log into the Origin client
  3. In the pull-down menus at the top of the Origin interface, click on “Origin” and then “Redeem Product Code…”
  4. In the white box [field] under Product Code, enter this:
    I-LOVE-THE-SIMS
    [hyphens may not be needed]
  5. You should then see a message that the activation was successful and you are the newest owner of  [oops, I forgot what year I’m in, I mean a temporally licensed user of]  The Sims 2, along with all possible Expansion Packs and Add-Ons
  6. Select the game in your My Games list in the Origin Client and install it by clicking the Download button that pops up [and if you’re like me, click OK to the Insufficient Disk Space message]
  7. That’s it! 

Enjoy playing The Sims 2 once again, experiencing all that this version could possibly offer.

Have fun with it and See You In The Games!

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.

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!

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.

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

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.

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. 

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.

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!

Battlefield Hardline: Beginning July 15th, A Double XP Boost is Active ! [Notification]

Just a quick notification to notify those interested in Hardline to note that a Double XP Boost is Currently On! Note that the notification was noted on Battlelog, as of July 15th – unfortunately, I cannot tell at this time if it is a Premium-Only Boost or a Double XP Boost for ‘Everyone’, as I recently subscribed to Origin Access (to test it for one month, to see whether you ‘lose’ patches/etc that you have earned while it is ‘on’, which I will share as soon as I find out). Still, check out Battlelog and see if it is ‘on’ for you! http://battlelog.battlefield.com/bfh/ GOGOGO

See You In The Game!


[Update: As of July 20th, the Double XP Boost is now over… See you next time!]

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.

Preparing for a Paperless Year!

I am in full-blown pre-planning mode. We officially reported back to school on Thursday, and I’ll have 27 fourth grade students in my classroom on August 1. It’s crazy to think about how fast this summer has gone and how much work is still ahead.

This will be the first year that I will attempt to go paperless from day 1. Last year, we only had 1:1 iPads for the last 6 weeks of school, so it was after we had established many of our routines and procedures for the year. As I prepare for this shift, I’m linking up with the Tune into Technology linky to share my plans for management and organization.

Managing the Students

1. Number the technology
I assign students numbers 1-27 on the first day of school. We use these numbers for everything — mailboxes, book bins, lining up, etc. We’ll also use them for the iPads. Each student will be assigned the iPad corresponding with their number, so they’ll always know which one to use and which slot to put it back in when we clean up.

2. Build Classroom Norms and Routines
We’ll develop some essential agreements about the iPads before we even get them out. I’ll let the students decide on the rules, with a little extra guidance as necessary. The items that we’ll need to touch on will include:

  • how to get the iPad out of the cart
  • moving around the classroom with the iPad
  • using the iPad appropriately (following directions, etc.)
  • putting the iPad away
You can read my previous posts on this here and here.

3. Develop a common vocabulary for the buttons and gestures, and teach some basic actions.

We’ll talk about the different buttons on the iPad and their functions. We’ll also talk about how they can be used together to take screenshots and quickly navigate from one app to the next. For more information about how I do this, check out my TpT freebie (the very first thing I ever made for TpT!).

4. Give time to explore
The first writing assignment my students will have this year will be to write an informational piece (either descriptive or how-to) about an app of their choosing. By giving them this assignment, I’m giving them time to play around with the iPad and explore the available apps while also getting a baseline writing sample. This has the added benefit of cultivating “experts” about the different apps among the students.

We actually start school on a Thursday this year, and I intend to get all of this started during those first two days.

Organizing Myself

As I prepare for my paperless year, there are a few items I’m working on before the students even arrive. This will help me be ready to go on day #1.

1. Create a stack of Evernote notebooks for all of my students.

I’m planning to keep all of my conferring notes, work samples, and other relevant data in Evernote this year. To prepare for that, I’ve created an Evernote notebook for each student, and I have them clustered together in a “stack” so that all of my homeroom students are together.
Since I anticipate using this system for many years, I’m formatting the notebook names as “2013 – Last name, First name.” That way, I won’t get confused when I’m quickly looking for the notebooks for this year’s students as opposed to last year’s. I’ve also created one additional notebook called “2013-2014 Overview.” Listing both years ensures that the notebook will be on top of my stack when they’re sorted alphabetically, and I’ll use this notebook to keep track of notes and documents that pertain to the whole class. 
You can read more about setting up Evernote notebooks in my paperless series.
2. Create a checklist template for my class.

This will also be done in Evernote.

I like to have a checklist of my class roster available whenever I’m collecting forms or tracking important information. I’ll make a blank checklist now, and then I can copy and paste it into future notes as needed. This is a huge time-saver down the road for me.

3. Make sure that my Dropbox folders are set up for distributing student work.


Although there are plenty of learning management systems available, I strongly prefer Dropbox for distributing assignments to students just because it’s so easy on my end. All I had to do was create a folder titled “Student Assignments.”

Once the daily folders are set up within the Student Assignments folder, I can share all of the folders through a link on my class website, and students can easily access everything they’ll need for daily assignments. To read a complete step-by-step tutorial for how to do this, check out my previous post.

Since I set this up at the end of last year, all I needed to do was empty out the assignments I gave to last year’s class so that I can start fresh this year.

4. Create a class on Class Dojo.


Class Dojo is an excellent online classroom management app that I’ll be utilizing more this year. I’ll tell you more about how I’m integrating it with my classroom economy in a future post, but for now, all I need to do is input my student roster and print out home access codes for my students and their parents. Then it will be all set to go.

5. Create a new group on Edmodo and prepare a welcome message.

(Edmodo has totally changed its app icon, btw. Check it out!)

I’ll be using Edmodo to collect student assignments, give quizzes, conduct class discussions, and take polls. I’ll need to have a group code ready to give students for the first day so they can sign up, and I’ll want them to have something to see and do immediately when they log in for the first time.

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Once I finish these 5 steps, I think I’ll be ready to start the year. I have to admit, I find prepping for a paperless classroom far easier than what I experienced in the past. I’m looking forward to going on this journey with my students this year, and I can’t wait to share all of the learning we’ll have in store for us. It’s going to be a fantastic school year!

Can’t wait to read about how others are organizing and managing technology in their classrooms. Be sure to check out the other posts in the Tune into Technology linky, and have a great week!

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.

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.

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.

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 continue…

Soya’s starring role

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

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

Diet Start

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

Make it organic

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

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

Protein Q&A

Q. Where does whey come from?

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

Q. Why use whey?

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

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

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

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

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

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.

My trip to Dhaka, Bangladesh, November & December 2010 & January 2011

January 2011

Back again at the Hotel De castle; it looks like I have spent more time here in the past 3 months than at home.

The original brief was to develop a Sustainability Plan for the organization. However, most managers confuse it with Resource Mobilization / Fund Raising Plans. Typically a Sustainability Plan involves a risk analysis of the organization comprising of Board, Executive Leadership, Resource Audits (Man, Money, Material & Technology / knowledge), HR, ICT, Finance and other support services systems audits plus a host of other environmental issues.

I cleared up this confusion and came to develop a Resource Mobilization Plan (Only Money); however, the team has not completed the budgets. So have to delay the process by a few days. Meanwhile I witnessed riots in Dhaka due to stock market crash yesterday. Stock price manipulation rings were very active in DSE over the past year and sent the stock prices way up beyond the wildest PE ratios possible for some companies. Just like what’s happening at the CSE in Sri Lanka. Most stocks trade much higher than PE ratio. Is this a prelude to what we can expect in the streets of Colombo I wonder?

Finally managed to develop the RM Plan for the organization; this is the end of the assignment for me and look forward to going back to Colombo.

December 2010

It’s good to be back in Dhaka and at the Hotel De Castle. Guess what its Harthal season again! I was in Bangladesh in 2006 and in 2008 for the then famous Harthal “Save Democracy” which was a success in overthrowing the elected government and appointing a caretaker government. However, during Harthal the general public and the visitors to Bangladesh suffers by having severe restrictions in free movement. I will spend 2 weeks in Dhaka for this assignment with the intention of developing the Vision, Mission, Values and Strategies of the organization.

It was hard work but managed to develop the Vision, Mission, Values and Strategies for the organization. During this process there was a one day Harthal, but it seems to have been a flop! What’s going on here, have the people finally realized not to go on Hartal for silly things? Well, we will just have to wait and see.

As part of the assignment I had to help the management team present the Vision, Mission, Values and Strategies to the board and get their comments and final approval. However there is an issue. The issue is that; the roles and responsibilities of governance and the executive branches of the organization are not clearly delineated to ensure efficient operations. In short there is a power struggle between the two. I have to manage this delicate process; otherwise all hell may break loose during the meeting and true to form, the consultant will be the fall guy.

You can read my article titled “Governance – Do we need to build capacity?” published in http://capacitydevelopment.ning.com/

The meeting with the board went off without any major hiccups and got the necessary approvals and consent for the next stage of the assignment.

November 2010

The assignment I undertook was to develop a new Vision, Mission, Values, Strategies and a corresponding Resource Mobilization plan and support services (Finance HR & IT) plans for Acid Survivors Foundation ASF http://www.acidsurvivors.org/ of Bangladesh. I will be staying at the Hotel De castle in Banani, Dhaka.

I must say that I was quite shocked at the number of people being attacked in Bangladesh and the physical and psychological damage it does to people. The major cause of attacks was economic (Dowry & Land). Given the poverty levels in Bangladesh I must say that I am not surprised. Having enough resources to go around for 160 + Million people is not a joke.

The irony is that at the United Nations (Put UN Web Site) review of the Millennium Development Goals (Put MDG review results Web Site) it was concluded that mot poor countries (including Bangladesh) were failing miserably in trying to reach the MGD’s. In my Humble opinion this is because most poor countries are not dealing with the white elephant in the room i.e. population growth. This is obviously considered a sensitive subject given the reluctance of politicians to take on the religious establishments head on be it Islam or the many denominations of Christianity. On the contrary this should be the main subject of discussion by far thinking politicians the world over.

For instance if Bangladesh were to implement strict policies to have ZERO growth in population for the next 10 years it would develop at a faster rate As even the slightest growth in the nations wealth will be held by a content population. This is common sense.

Most people misunderstand when we talk about zero population growth. They think that you are suggesting that people stop having children. In fact it does not mean that at all. It just means that your birth rate has to be equated to your death rate.

In the case of developing countries; the way that externally funded development sector project are implemented creates further frustrations within a given population and at times directly create political and social unrest. Most development sector professional (from the north countries as well as the south countries) don’t even understand this themselves. Consider the following. Most western donors advocate rights based projects. This means that all citizens will demand equal levels of services from the state irrespective of economic, social, political, ethnic or religious status. This in a developing country means that “now” 10,000 people line up for services as opposed to 1,000 people. The issue is that the rights based development project itself does not have any or enough funding to cater for the newly generated demand. The funds are only available to create and sustain the demand by the citizenry. So now the poor government has to serve a larger number of people with the same or slightly increased budget. This only means that in order to cater for the quantity the quality of services will be compromised. This is OK with the rich citizens as they can afford to pay for services by the private sector or bribe the state employees or use influence to get a better service from the state service provider.

One can argue and say that this is a deliberate attempt by some of the donors to create instability within developing countries. I am not a conspiracy theorist but I wouldn’t put it past some of them. The point is that we who hail from the developing countries must act a lot smarter than we currently do if we want to develop.

As for me the assignment will run in to the New Year and I will have to go to Bangladesh a few more times to finish the assignment.

Fabulous Fiber!

Everyone has heard that they need to eat fiber, but few people really know what it is and why it is so important.     Fiber is a form of carbohydrate along with sugars and starches.      Unlike sugars and starch fiber cannot be used for energy because it cannot be broken down into sugar.     Starch and sugars both end us as blood sugar aka glucose.
Starches are simply multiple units of sugar hooked together, and we have enzymes that break them apart so we can use the sugar for fuel.   Fiber is also multiple units of sugar hooked together, but humans lack the enzymes necessary to break it down into sugars so it is not absorbed.    This is very important when thinking about carbohydrate containing foods because they are NOT all the same.
For example, a glass of fruit juice is essentially a glass of sugar water with some beneficial plant chemicals and in many cases a nice dose of vitamin C.    It can dramatically boost blood sugar, and if you consume too much it can definitely drive weight gain.     While a large serving of brocolli is mostly fiber with little sugar and starch and is also chock full of beneficial plant chemicals, but with almost no effect on blood sugar!
There are two main types of fiber – soluble and insoluble.    Ideally you want to eat both.   There is also a third type of fiber called “Digestive Resistant Starch” (see https://workoutanytime.blogspot.com/2017/10/digestion-resistant-starch-all-starch.html)
Soluble fiber, found in foods such as cucumbers, blueberries, and beans, has a gel-like consistency and slows down your digestion.     This helps with satiety (feeling satisfied).    It also slows the break down and absorption of cholesterol and other nutrients like starches and sugar which can help lower cholesterol and control blood sugar.    Some foods with soluble fiber also help feed the good bacteria in your digestive tract.
Insoluble fiberis found in foods like green, leafy veggies, green beans, and celery.    It does not dissolve to a gel and stays intact as it moves through your colon.   By adding bulk, it helps food move more quickly through your digestive tract reducing transit time.  Insoluble Fiber is sometimes referred to as “roughage”, and it along with soluble fiber can help with constipation.
Benefits of High Fiber Intake
Fiber intake is very important for keeping blood sugar levels under control, and studies have shown that people who take in at least 26 grams of fiber per day had a much lower risk of developing Type 2 Diabetes.
There is also an inverse relationship between fiber intake and heart attack, with research showing that people eating a high fiber diet have a 40 percent lower risk of heart disease.    High fiber diets may also help lower blood pressure.
Another interesting research finding about fiber is that for every 7 grams of fiber you consume each day your stroke risk is decreased 7 percent.      To put this into perspective this equates to about 2 servings of fruits and vegetables.
Fiber, and psyllium in particular, can help move yeasts and fungus out of your digestive system which may help prevent them from triggering acne and rashes.
Fiber can also provide relief from irritable bowel syndrome in many people.
Fiber intake may also help reduce the risk of gallstones and kidney stones probably through its action in controlling blood sugar.
Sources of Fiber
Contrary to popular opinion grains are probably not your best source of fiber.    Unfortunately, non-organic grains are chock full of glyphosate which is pesticide banned in most other countries outside the US because they have no allegiance to Monsanto who produces it.    
A high grain diet promotes insulin and leptin resistance thereby increasing your risk for Type 2 Diabetes, Heart Disease and Cancer. 
Better choices of fiber includes Organic Whole Husk Psyllium.     If you use this supplement it is critical to get organic psyllium as non-organic psyllium is heavily sprayed with chemicals.     Other great sources include chia seeds, berries, root vegetables such as sweet potato, peas and beans, mushrooms, broccoli, cauliflower, Brussel sprouts and celery.
How much fiber?
Experts recommend that woman eat a minimum of 25 grams of fiber per day and men consume 38 grams per day.     However higher intakes may be more beneficial.     
It is important to SLOWLY increase your fiber intake and keep your water intake high to prevent potential issues caused by eating fiber without sufficient fluid.
Low-Fiber Diet
There are circumstances where high fiber intake is contraindicated and timing for fiber intake relative to drugs and supplements is important.   People with chronic digestive issues may need to remove fiber for some period of time because fiber feeds the bacteria in your gut.    Although as a general rule this is highly beneficial there are circumstances where high fiber intake can feed the wrong microorganisms such as pathogenic bacteria.

Fiber can also bind certain medications and minerals dramatically reducing their absorption so many drugs and mineral supplements should not be taken at the same time as fiber.

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.

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!

ever worry about what happens to your car when you drop it off at the dealership? Worry no more. Leave your cell phone in the car, with the camera on, or put in a Go Pro, or dash cam

Seriously, last week some customer did this at the dealership I work at, he wanted to bust the guys who detail the inside of the cars

http://tywkiwdbi.blogspot.com/

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.

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.

My Trip to Baticaloa

On my way to Baticaloa, This was taken on the Polonnaruwa Habarana Road today (12/06/2011) @ 2.00 PM. Wow what a Jumbo!

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.

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.
 

My trip to Wadduwa

I just returned home after a 3 day South Asian Regional Workshop on Resource Mobilization. It was a good workshop as it took RM strategies to the next level and looked at operationalizing them. As Strategic Planning / Organization Development consultants we often highlight the strategy for resource mobilization; be it venture capital, angel fund or gearing in the private sector to institutional fund raising and linking with CSR in the development sector.

What was most interesting was the cases we went through, and going through a logical process which led to ones resource mobilization strategy. The workshop was facilitated by a retired general from the Indian army and he was a good facilitator who kept the attention of a group of 50 people for 3 days. It is important that we as consultants keep up with new trends as well as take time out to reflect on our ability to continually add value to our clients by increasing our body of knowledge.

We also learned of new ideas and trends in the field of resource mobilization and were very useful given the current global economic situation. Looking forward to taking the learning’s to my clients in the near future.

I also got a very small project in the financial services industry while I was at the workshop. It is from an old client who has the habit of not giving me too much lead time for projects: there goes my week end. So I am going straight to facilitating a strategy workshop in the financial industry over the weekend.

My Trip to Vietnam

I am on my way to Vietnam for an organization capacity assessment of a multilateral organizations’ branch office as well as their partners. I had few tense moments in getting my visa on time but everything worked out. This will be my third trip to Vietnam; my first trip was back in 2005, my second trip was in 2007.

The first trip was to train the senior management of the largest ministry in Vietnam on Sector Wide Strategic Planning. I recall that my liaison officer was very hospitable and took me around Hanoi every night. I had to sample the snails, frog, cat and dog in a variety of restaurants, washed down with copious amounts of snake wine. It was one of the most memorable assignments for me and I made a lot of friends there.

My second assignment in Vietnam was to train and conduct an organization capacity assessment along with the senior management of a ministry in PDR Lao. As a perk to the staff the training was moved from Vientiane, Lao to Hanoi, Vietnam.

Doing a Strategic Plan / Organization Assessment in a communist country is quite different. There is no Institutional landscape for you to influence or lobby. There is the communist party line and laws and statues based on them; everyone has to live within these boundaries. Influencing and lobbying can be considered political subversion and it is not practiced by organizations. Even when dealing with the private sector you and your competitors have to live and operate within these bounds. It can be argued that this is indeed a very controlled level playing field.

I am looking forward to doing this assignment.

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™!

Becoming a GI Joe

All carbohydrates have a value on what is known as the `glycaemic index’ (GI), which indicates how quickly that carbohydrate is metabolized by the body and converted into glucose. The lower a food’s GI, the longer it takes to be converted. Foods with the highest GIs are the ones that will have the most profound and immediate effect on your blood-sugar levels. All the carbohydrates on a weight- loss and insulin-balancing regime should come from the lower ranges.

There are two indexes: the glucose standard, which rates glucose as having a GI of 100 and the white bread standard, which is based on white bread being equal to 100. Other carbohydrates are assigned comparative ratios based on these figures. It doesn’t really matter which index you adhere to, for they both give a pretty good – and sometimes surprising – insight into the speed with which certain carbohydrates are assimilated into the bloodstream.

Diet Start

Below are a few GI values of common foods, based on the glucose standard. Of course you are not expected to remember each specific food’s value, so to make things easier, opposite are two simple tables showing you how to classify fruit and vegetables into those with a low GI value (under 20), those with a medium value (20-60) and those with a high value (over 60).

Density values

Each carbohydrate can also be evaluated by its density value. This is the amount of usable carbohydrate in relation to fibre and water content – the more fibre and water a vegetable or fruit contains, the less usable carbohydrates it will have. The most dense carbohydrate foods are pulses, wholegrains and starchy vegetables, particularly when they are cooked and their fibre is broken down, these will raise your insulin levels, so always be aware of this. The table opposite contains a list of low-density carbohydrates that should form the basis of your carb intake on a low-carb diet.

Not only do many fruits feature highly on the GI scale, but a few should also carry a carbohydrate density warning sign. Bananas, dried fruit and concentrated fruit juices are all a bad idea if you are trying to balance your blood sugar levels. It is best to avoid these totally until your blood sugar and weight have normalized, and then carefully re-introduce them into your diet.

Focus on fibrous vegetables that can be eaten raw or steamed – the type that lose a lot of water whilst cooking. This will mean increasing your intake of leafy green vegetables, such as Swiss chard, green cabbage, kale, bok choy, rocket, spinach and endive.

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)

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.

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.

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.

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!

My trip to Delhi and Hyderabad cont…………….

Today I finished the 3rd Organizational Capacity Assessment (OCA). The first organization was The National Council of Applied Economic Research of India (www.ncaer.org). The second organization was the Indian Institute of Dalit Studies (www.dalitstudies.org.in). The third organization is the National Institute of Public Finance and Policy (www.nipfp.org.in).

I must say that I have never met a group of such eminent people working passionately as I witnessed in the past 6 days. Most of the people I met for the OCA’s are individually academics of international standing. What struck me most was the passion and the objectivity of their work as well as the humility they show when compared to the major results they have achieved. I wish all not for profit organizations had such an ethos when it comes to measuring there results.

I have to record the results of the interviews conducted over the last few days as soon as I can as I will be traveling to Hyderabad on the 1st. for the 4th OCA. Tomorrow is the only non working day in this assignment but I guess I will be doing the documentation. Hope I get a chance to finish early so that I can go out for the evening.

The 1st of March is a holiday in India (festival of colours) and hope I don’t get splashed with coloured powder on the way to the airport.

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.

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!

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

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

My trip to Vietnam Cont….

I finished the organization capacity assessment of the 5 local civil society organizations (NGOs) in Vietnam. They are all working or trying to work in a “rights” based approach. The main services of these local NGOs are focused towards marginalized groups, ethnic groups etc. However this is not what the Government wants; they prefer them to work on a needs based approach.

They have therefore come up with a way to allow such organizations to work on a slightly different rights based approach. However this is a structured method which can be monitored by the Government. This is how it is set up:

All international non governmental organizations (INGOs) have to be registered with the ministry of foreign affairs under “VUFO” – Vietnam Union of Friendship Organization. VUFO is the organization which deals with the administration of INGO policy and compliance as it were. Under VUFO they have what is known as the NGO Resource Center which deals with some operational issues as well as help set up working groups under thematic areas. (E.G: HIV AIDS, Gender, LGBT etc.)

All/most (there can be exceptions) rights based local non governmental organizations are registered under “VUSTA” – Vietnam Union of Science & Technology. VUSTA is the organization which deals with the administration of local NGO policy, compliance and deals with the operational issues as well as help set up working groups for thematic areas.

Both types of working groups in theory are independent; however they can have representatives from ministries, other government agencies, communist party advocacy committee etc. in addition to like minded NGOs and INGOs.

Through these working groups research based policy alternatives (advocacy and lobby for rights based services & opportunities) are submitted to each relevant ministries. This is then passed on to the cabinet of ministers. Based on the agenda of the National Assembly cabinet may submit these policy alternatives to the assembly who may or may not approve, amend or adopt these policies. It sound quite easy but in practice this is a long process.

Many organizations do not have long term resources to sustain this type of process. However based on authority levels at different levels/branches of the government some organizations are able to get the corporation of the government to deliver right based services themselves or through quasi government agencies.

The “local NGO” in general is a relatively new phenomenon in Vietnam. They tend to be small and with low capacity. They have the potential to play a key role in delivering services to special interest groups and ethnic minorities in Vietnam. There are some clear examples where the government has allowed the use of this method effectively in isolated cases.

There is a significant difference to how international & local NGOs operate in Vietnam, Lao, Cambodia, China, Mongolia & Myanmar. They have learned to operate within the service gaps of these socialistic countries and they are beginning to get noticed for the excellent work done, by their governments and civil society in general. However, they too face some of the most common issues such as resource mobilization, retention of staff, planning, budgeting, monitoring etc. faced by NGOs the world over.

Now about Hanoi; it is indeed a busy city and one that is growing rapidly I really like visiting Hanoi and the friendliness of the people of Vietnam. I visited most of my favorite cafes and bars which I patronized on my previous travels to Hanoi. Everywhere you look you see construction sites (Except central Hanoi) these buildings are mixed developments like what you saw in Dubai several years ago. They are still to go in for developments such as Dubai Marina, Dubai International Financial District; I counted over 40 cranes on the drive from the airport to my hotel. They do not seem to be affected as much as the others in terms of the global financial crisis.

Walking through the streets of Hanoi I noticed something unique to Vietnam (I think). Most of the Hanoi streets are dotted with Café’s and restaurants. With the vast majority of the Vietnamese using motorbikes for travel, each one of the establishments have something resembling a valet parking for those patrons arriving at the establishment in their motorbikes. The parking attendants use a white chalk to mark on the seat of the motorbike the number of bikes parked in the day / rider / owner / and parking sequence. When patrons leave the parking attendants starts moving the motorbikes closer to the entrance (perhaps for tips) and it is done on a continues basis. I was fascinated by this as my experience in other parts of the world is that they put up a huge sign saying that parking is at your own risk; and they are only interested in what you spend at the establishment and keen to get you out as soon as they can so that another patron can be served. Hope this continues in the future as well.

I will be flying home tomorrow and will prepare for 3 more assignments which have simultaneous time lines. Organization Capacity Assessment of research & policy advice organization in South Asia, Organization Capacity Assessment of 5 local NGOs in Indonesia. Organization Capacity Assessment of 4 branch offices in the east of Sri Lanka.

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!]

Spotted in a hoarders driverway

the front yard was covered in a variety of junk.

Just run across this while out walking about. I think behind it’s a Corvette, and in front of it was a 1990 is Firebird GTA 

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.

Mt Trip to Manila, Philippines cont……..

I returned to Colombo on the 19th morning without any delays. On the way I met one of my colleagues at Bangkok airport and that helped pass the time as well as chat on the plane.

I found an interesting article on the web regarding “don’t know that you don’t know” I found the article to be spot on and very helpful in understanding this phenomenon. http://www.doceo.co.uk/tools/knowing.htm Now I can start to develop some strategy to work around this problem so that I am better prepared to face such an issue the next time around.

I finished documenting the results of the workshop in Manila and sent the results for comments from the client. I am still waiting for the results. Hope I am able to finish this assignment this week as it has the potential to get delayed and get ugly.

In terms of my future travel plans there are no assignments where I need to travel overseas at present. The assignments I have lined up are in Colombo. However things can change very quickly.

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.

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!

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.

It’s Not Just You™: AMD’s Crimson Drivers, Radeon ReLive Not Working At First [Possible Fix]

Just a quick post before I go to bed here, that I wanted to share about the AMD Crimson Drivers that I got notified about just a bit ago, which included AMD’s “ReLive”, their new Game [and Desktop] Recording utility – ‘built-in’ to their 16.12 Drivers… For those who couldn’t get it working right away (I see posts about it already in the Official AMD Forums), I couldn’t either… And although I eventually did, I wanted to let others know, if you are having issues with it: It’s Not Just You™

I was already starting to get tired when I saw a notification of the Driver Update – and I had no idea there was a nifty Game Recording ‘app’ incoming with it [I haven’t been reading much lately, I have another Cold for pete’s sake!]. For AMD GPU owners, waiting patiently to see if AMD was going to come out with their own Game Recording utility – it’s here! The future is now!

Check out AMD’s Video on their ReLive edition of Radeon here: 
https://www.youtube.com/watch?v=nRSm12lwRe4

[I really wanted to start Testing it all out tonight, running Benchmarks and collecting Data for a TestRun or a Quality Test with it; but my sleepyness is actually building and getting the better of me, so I better go soon – I wanted to share what I did this evening though, to get it working (for me), before I go…]


Without going over the few things I tried first that didn’t work (setting configuration, testing with different games, etc), here’s the steps to take that finally got it running, for me:

  • Download the Latest AMD Drivers via their main Website (http://support.amd.com/)
  • Uninstall the main AMD Drivers via the Control Panel > Programs > Uninstall/Change Program
  • Reboot
  • Install AMD Drivers via the Download from their Website
  • Reboot

That’s it!

After that, even though I have a 200 Series* AMD GPU at the time of this writing**, I was able to get ReLive up and running, even playing a little bit with the configuration and making a couple of short test recordings, before I came here to write this quick ‘tip’ of what might help get it going for others… It’s a larger ‘step’ (messing with Drivers, as opposed to just messing with Configuration/Settings); but I always like to Troubleshoot from the smallest steps first (eg. changing some settings) to larger steps (eg. re-installing software) to huge steps (eg. OS reinstallation, hardware changes). Thankfully, it started working just fine after only a bit of a ‘larger step’ taken.


Although with the most recent versions of Windows you don’t always have to Reboot it when making changes, it helps to get everything ‘in order’ in the background, re-initializing all hardware and Drivers fully – which is why many installers/software still get you to do it through their installation programs.

I plan on putting the Game Recorder through it’s paces, working on a TestRun and a QualityTest, to come in the future here at The Blog – for now though, hopefully ReLive can get up and working for you, too – good luck, and if you are having troubles with it, remember – It’s Not Just You™!

* The AMD page on ReLive at their main website (http://www.amd.com/en-us/innovations/software-technologies/radeon-software/gaming/radeon-relive) shows only 400 Series GPUs as ‘Officially Compatible’. Although it does not state ‘it will not work with earlier Series’, it is unknown 100% at this time if it is possible, hence my mentioning it above

** Disclaimer and Personal Veracity Statement: Although I currently own an AMD GPU, I have owned NVIDIA GPUs in the past and will do so in the future. I have no personal preference between the two, purchasing one or the other as Upgrades depending on my needs at the time and my financial limitations at the time I choose to Upgrade. I have not and will not receive any compensation for mentioning or talking about either companies’ products. I am merely an enthusiastic user (of both).

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!

MODERN ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

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

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

Reverse Lunge with Diagonal Lift

Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift.
The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement.
Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or kettlebell (or even a body bar) positioned at the right hip pocket region. Step back with the right leg to perform a reverse lunge. At the same time move both arms diagonally up and back over the left shoulder until a comfortable stretch is felt in the anterior (front) of the right hip. Do NOT allow the back to arch. Pause in this position for one or two seconds.
Do 10 – 15 repetitions on one side then repeat on the other side. It is important that you keep both feet facing forward and keep your trunk upright throughout the movement.
Regressions:
Perform the movement without a medicine ball, dumbbell, or bar
Start in the split stance lunge position instead of having to step back
Progressions:
Increase weight you are holding.
Perform the movement in an alternating side manner vs one side at a time.
Video Links: https://www.youtube.com/watch?v=JDyGhcm-aVs

Choose Your Poisons

Food additives vary tremendously in character, from diethylstilbestrol (DES), a synthetic female hormone used to stimulate cattle growth by 15 percent and boost efficiency of feed by 12 percent, to butylated hydroxyanisole (BHA), an antioxidant used to retard or prevent rancidity and flavor deterioration. Then there is glycerol monostearate, an emulsifying agent derived from partial decomposition of fats, which is used in making ice cream, and a wide variety of artificial coloring compounds (there are now thirty-three permitted in Britain, only nineteen in the EEC, ten in the U.S., and four in the U.S.S.R.). Much of our animal food is laced with antibiotics, which are given to retard meat spoilage. They are also used to suppress evidence of disease in animals that are raised in adverse circumstances and are, therefore, prone to illness. They offer no nutritional benefits.

There are three main ways that food additives can be threats to health: they can be carcinogenic (tending to produce cancer), teratogenic (tending to harm the unborn child in the womb), and mutagenic (tending to produce changes in the gene pattern which can be passed on to future generations). One can add the danger of producing genetic changes in the cell material which promote early aging in the body—of particular concern to a woman intent on preserving her youthfulness and good looks.

Diet Start

Government agencies try to regulate the safety of additives in fabricated foods, but judging from the Canadian and American records of failure and the number of permitted additives that have in recent years been suddenly whisked off the market, this is an impossible task. Only 60 percent of the additives used in Britain have been tested at all and even then only for acute toxicity—that is, to determine whether or not they bring immediate adverse reactions to an organism ingesting them—not for teratogenicity nor for possible genetic effects. In fact, there is simply no way for them to be tested. The tests that are done are carried out on animals, not humans, and as the thalidomide tragedy showed, a substance can appear quite safe from teratogenic effects in laboratory animals, yet result in tragic consequences for a human fetus.

But even our methods of testing are outdated. According to Ross Flume Hall, this is because we have all our assumptions wrong. “Both the standards of nutrition by which these foods are judged and the methods of toxicology used to determine their safety are outmoded nineteenth- century models,” he says. Nineteenth-century nutritional theory is based on the notion that all we need from food is protein, carbohydrates, fat, vitamins, and minerals regardless of their source. It is unaware of the interrelationships in natural foods, and of the implications of possible nutrients as yet undiscovered (as with fiber until fifteen years ago) which may be vital for good health. “This limited concept of what constitutes nourishment persists,” says Hall, “even though it has been completely outmoded by the enormous advances in understanding of cell and molecular biology.”

The nineteenth-century toxicology still practiced today assumes that each chemical tested has its own level of toxicity. As long as one’s consumption of that chemical remains below that level, it says, one is safe. It gives no consideration to how different chemicals, tested separately, affect an organism when they are consumed together; nor is any thought given to the cumulative effects of taking a substance regularly over the years.

“What we are beginning to realize,” says Hall, “is that not only can chemicals poison in the short term, they can also cause long-term subtle and undetected changes in personal biology. These changes can show themselves in devastating ways such as cancer and other degenerative diseases and birth defects.”

Food additives are not the only problems with convenience foods either. Their simple nutritional worth is highly questionable. For in addition to their lack of fiber (natural fiber is largely removed in the manufacture of convenience foods), government surveys in Canada and the United States—where 80 percent of food eaten is now factory-produced —show that in spite of the great wealth of these countries and the availability to the public of a vast variety of foods, in general people are not getting enough vitamins and minerals in their diet. This is in large part because so many of the nutrients are lost in processing.

Researchers at Rutgers University experimented with frozen chicken pies to see what vitamin loss, if any, had taken place in the processing. They chose vitamin C levels. To their amazement, researchers found no vitamin C whatever in commercially prepared frozen pies. Then they added vitamin C to the pies and refroze them. When they were reheated two days later, three quarters of the vitamin had disappeared.

A random sampling of 6.5 million elderly people in Britain, in an investigation sponsored by the Ministry of Health, revealed that four out of five were suffering from vitamin deficiencies—a factor that is probably responsible for a large number of illnesses, including many mental disorders suffered by the elderly. According to Dr. Geoffrey Taylor, who has made a long study of the problem in Britain, “There is every reason to believe these deficiencies are present in other age groups of the population as well.”

These are a few of the reasons why the Lifestyle Diet does not include convenience foods. For lasting health and beauty you need the very best complement of nutrients you can get. The McCarrison Society, an organization of doctors and dentists in Britain dedicated to the study of the relationship between nutrition and health, issued a directive that expresses it very well: “Food should be left as close as possible to its natural state. It should be grown on healthy soil. Stored, canned, packaged or precooked food should, whenever possible, be replaced by fresh food. The protective value of a wide range of fresh vegetables, fruits, and low-fat dairy produce is particularly important. Cereal carbohydrates should not be refined and sugar consumption should be at an absolute minimum.” These are the basic principles of the Lifestyle Diet. Now let’s see how to put it all into practice.

WORKOUT ANYTIME in the Daily News

WORKOUT ANYTIME in the Daily News

Dale Chaffin of WORKOUT ANYTIME Bowling Green was recently featured in the Daily News. Dale was interviewed for the story and a photographer was assigned to take his photo for a story about the WORKOUT ANYTIME location in Bowling Green where he is the GM and how he has lost 80 pounds since 2012 with help of personal trainer Chris Talley. The story focused on how working at a gym has helped Dale with his fitness goals. 
View the full article here. 

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!

How I Decluttered my Inbox

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

Meet Mailbox.

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

Big-swipe to the left: Add to list

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

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

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

Short swipe to the left: Defer

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

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

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

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

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

Long swipe to the right: Trash the message

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

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

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

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

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

Hope you’re having a great Memorial Day weekend!

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.

SMALL ROOM DESIGN IDEAS FOR TEENS

SMALL ROOM DESIGN FOR TEENS

SMALL ROOM DESIGN FOR TEENS

There were many children inside, but somehow neglected to share ideas on the bed and adolescents. We will try to catch it from that position, where we’ll show you 10 ways to decorate the room of a teenager. Of course, these designs are aimed at age group 9-14 years and do not include all decorations eccentric but warm and relaxing colors. There are plenty of shelves for CDs, books and magazines, then we are also dealing with students of consciousness. I especially like the pictures on the wall of cartoons in black and white as they seem to bring personality into the room.

SMALL ROOM DESIGN IDEAS FOR TEENS

SMALL ROOM DESIGN IDEAS FOR TEENS

SMALL ROOM DESIGN FOR KIDS

SMALL ROOM DESIGN FOR KIDS

SMALL ROOM DESIGN INSPIRATION FOR TEENS

SMALL ROOM DESIGN INSPIRATION FOR TEENS

SMALL ROOM INSPIRATION DESIGN FOR TEENS

SMALL ROOM INSPIRATION DESIGN FOR TEENS

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.

Fallout 4 – Things The Game Doesn’t Tell You Or Explain To New Players Very Well (in Point Form) [UNDER CONSTRUCTION]

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

I’m having a ton of fun playing Fallout 4 (as I always say, ‘spending too much time Working On Settlements and ignoring the Main Storyline’) – but I wanted to share a bunch of things that I had to ‘figure out on my own’ in the game, or that I saw others had to (in forums, etc)… There is a kind of Tutorial in the first town in the game, and when you first start out some things are explained, but not much after that (there are some Instruction Screens the first time you Lockpick or Hack A Terminal). Below then, are a handful of concepts, in point form, that I wanted to share; especially for New Players, that the game doesn’t quite cover (or ‘cover enough’):

  • If it says “You lack the requirements to create this item” … and you have the requirements and Perks listed… there can actually be more Component requirements (build materials needed), you have to SCROLL DOWN on the Requirements List (labelled “Requires”) to see them
  • How to Holster your Weapon: Hold R for a moment (on PC, by Default); the same key as you have set for Reload (The game walks you through Aiming and Reloading, but does not seem to cover Holstering)

  • Weapons do not need to be Repaired in Fallout 4, but Power Armor can be damaged and need Repairing at a Power Armor Station, which can be found in Towns and Settlements, and can be Crafted in Workshop Mode as well (they require two Perks/Skills; Armorer (Rank 1) and Local Leader (Rank 2))

  • How to use the VANS Perk so that it shows the ‘Trail to Follow’: (See my article on V.A.N.S. … hold Q for a bit, then put away Pip-Boy right away with TAB and the ‘smoke trail to follow’ should be left behind)
  • You can adjust the Difficulty at any time in the game, even if it is just temporarily (such as if you are ill and can’t fight as well for a while). To change your Difficulty, bring up the Menu while playing (Escape on the PC), then go into the Settings, then into the Gameplay category, changing the Difficulty in there, from Very Easy all the way to Survival Mode (where you have to Sleep, Eat and Drink to stay alive and everything is ultra-hard to kill!). The chance for Legendary Items (and the Legendary Enemies that carry them) increases with the Difficulty – but you can also increase the chance of Legendaries by simply going further South and East, increasing the Difficulty of the Area/Mobs/etc
  • If you TRADE with Dogmeat he can carry Items like all other Companions can (he can also wear Dog Apparel, such as Dog Armor or Dog Collars, if they are found in The Wasteland)
  • You can increase how much Robot Companions can Carry, depending on what parts you build them with (need Automatron DLC to build a Robot that can be your Companion [to ‘accompany you on your Travels’]), watch the “Carry Weight” Amount as you choose parts
  • It is “ok” to Drink ‘the regular Water that is everywhere’, it will still heal you a little; it is just Irradiated and causes some Radiation Exposure. If you have a container such as an Empty Bottle or Milk Bottle, you can also fill these containers at Streams or other bodies of water, to Cook with

Don’t totally ignore Cooking (although you totally can, if you want to). Cooking various icky parts and gooey bits that you find in The Commonwealth not only heals you, most of the Recipes also give you ‘Buffs’ – temporary increases in various Stats – and things like Breathing Underwater or the ability to Carry More… Cook All The Things!

  • The RED Bar in your Health Bar (that is normally GREEN) is the level of Radiation you have acquired. It ‘takes up space’ in your Health Bar, because you cannot be “100% healthy” with Radiation Exposure (it must be removed with RadAway or by a Doctor at a Clinic (for a small fee))
  • The Water Pumps that are built at Settlements give ‘Pure Water’ from underground (it counts as “Purified Water” as it comes from underground where it has been protected/filtered from radiation by the land/ground, similar to how it would be IRL). The Water Pumps can be drunk from directly (like a Water Fountain) or the water can be bottled to drink later (if carrying empty bottles/etc); you don’t have to go all the way back to The Vault to get “Pure Water” [something I was doing in Survival Mode all the time]
  • To Build in a Settlement, go up to the Workshop Bench (always ‘mostly red’ colour, with ‘tools’ on it and usually located Centrally in the Settlement) and Activate it. If you are “Allied with the Settlement” (helping them out or have already helped them out by Completing a Mission for them) it will open Workshop Mode
  • To Scrap in Workshop Mode (to ‘break down an item/weapons/armor into Components you can use for Building Materials), look at it (drop it on the ground if you are carrying it) and hit SCRAP. Walk around a Settlement as soon as you can utilize Workshop Mode, looking for anything that you can Scrap in the area, for use as building materials. The items you Scrap all get ‘broken down’ into Components, which are the building materials themselves, the ‘things you construct other things with’ – everything being stored in the Workshop Bench itself as Inventory

You do not have to Scrap everything ‘manually’/’one at a time’. Just STORE or put Junk Items in the Workshop Inventory (‘trading with the Workshop Bench’, called “Transfer”) and when you want to Build something, the Workbench calculates if you have enough Junk Items to break down into enough Components to build with. It will show what you want to build as GREEN if you have enough estimated building materials to construct the thing you are trying to build. (You may also need certain Perks to build some things, watch the Requirements list)

  • People can ‘steal’ your Power Armor… Raiders can Steal your Power Armor if they come across it in The Wasteland, for example. Settlers can even take Weapons out of nearby Crates/Containers to use, when attacked. To avoid losing your Power Armor, take out the Fusion Core from the Power Armor (“Transfer”) when leaving it, so that it cannot be used by anyone else (it is like ‘taking the keys out of your vehicle’) [NPCs don’t seem to carry/use Fusion Cores on the Armor]. However there have been stories of cases where Settlers will take a Fusion Core out of a container in a Settlement and throw it in a nearby Power Armor Suit and run off with it to Defend the Settlement! Crazy. Although most of the time, the Settler will simply ‘get out’ of your Power Armor after the Settlement is Defended – still, take out Fusion Cores from your Power Armor when you leave it, so that noone (for the most part) can take your Power Armor and you can always find it where you left it.
  • If Items and Containers around you are ‘glowing green’ or looking like they have ‘pip-boy radar on them’, this is a result of the Highlighting from the Scrapper Perk. Any items that you ‘Tag for Searching’ for (eg. when trying to Build something and you didn’t have enough materials, you can “Tag the Components for Search”) will have this GREEN highlighting when the Pip-Boy detects you are close to an Item in the world that is made up of that type of Component (eg. Steel or Plastic).
    To turn this OFF, open the Pip-Boy and go to the Junk page in the Inventory tab, and change to component view by clicking on the Component View button at the bottom (‘C’ on PC).
    Then in this view, go through the Component types and clear the Tag For Search by doing it again on the Component type.
    Then, your ‘Highlighted view’ from the Scrapper Perk is turned off and Items and Containers will not ‘glow green’ around you anymore

  • Speaking of glowing green, unless you want your vision to be green-ish and REALLY BRIGHT every time you crouch (Sneak), don’t get Night Person Rank 2 (Perk). Although the Perk does state that you’ll get “Night Vision when you Sneak”, unless you really want to be able to see really well (and slightly green-ish) in the dark or when you Sneak, hold off on Rank 2, or watch some videos on it first, to see what it looks like. [To some, the Bonuses are worth it – and they don’t mind the way it looks – but personally, I did not like how the Night Vision worked/looked; and since Rank 2 of the Perk and the Vision are tied together (you cannot have one without the other), I personally avoid Rank 2 of the Perk, for now]
  • If you Exit the game (in any way except using ALT+F4), the game will Save your progress as an “Exit Save”. Then, when you start up the game again and Load the Exit Save, it will [should] Delete that Savegame. Note that if you try to Exit the game with the Pip-Boy up, the game cannot Save your progress when you Exit to the Main Menu or the Desktop (be careful in Survival Mode!)

  • Don’t forget to periodically see what Upgrades you can perform on your Weapons (to do more Damage) and Armor (to withstand/absorb more Damage) at Weapons Workbenches and Armor Workbenches. Some Modifications require Perks to ‘know how to do them’; check the Requirements as you go through your Weapons and Armor, to see what you need to make them better
Tip: If you are having trouble killing things, look for ways to improve your Weapons to do more Damage and your Armor to protect you from it – with Modifications at Armor and Weapon Workbenches! Also, the further South/East you go, the harder (higher level) enemies you will face. Tread slowly, go back over areas you have been, to see if anyone has ‘moved in’ and left items/money around. Stick to the ‘NW’ as long as you need to (especially in Survival Mode)…

Speaking of Killing Things, here is how to utilize the Suppressor (the Weapon Modification attachment that actually works really well in the game; but it is more ‘realistic’ than ‘silent’…).

Note: Knowing how to attach a Suppressor to your Gun requires the skill/knowledge, represented by needed the “Gun Nut” Perk of different Ranks (needing Rank 2 for attaching a Suppressor to Pistols and needing Rank 4 for attaching a Suppressor to Rifles)


Here are some Tips for shooting enemies (even groups) with a Suppressor on your gun:

– Shoot from a distance
(the Suppressor reduces sound, but is not “Silent”, just like IRL)

– Headshot for instant kills
(most of the time, aim manually to help this, as the chance to miss is always present in V.A.T.S. With good aiming, that single shot can always be spot-on)

– Stop attacking your enemies for a moment
(they will look around at first of course, but if you don’t move and don’t shoot, they will not know what the hell is going on and if you wait longer, they will eventually even stop looking “thinking it was the wind/rats/etc”)

– Repeat, killing the second enemy, and so on…

Try to remember that if you shoot too frequently, they can hear the direction (suppressors aren’t silent, just like IRL) or can see the puff of smoke or something, because they eventually figure out where you are BUT ONLY if you keep shooting when they are Cautious and looking for you. If you stop shooting when they are looking for the source of the sound/attack, you will be ok. Remember, “low and slow…”.

  • Weapon And Armor Attachments (Modifications made to Weapons and Armor at Workstations for each) can be taken off of Weapons and Armor you find and put on your own favourite pieces/items… As an example, take a ‘Weapon you found on a Raider’ to a Weapons Workbench and choose a lesser attachment/modification than what is present on the item. In this example, if you want a “Hardened Receiver” that is on a Weapon you found, choose one further ‘up’ the List of Modifications, such as a “Standard Receiver” and ‘build’ it on the Weapon you found; then you will be changing the Attachment and receive the “Hardened Receiver” Modification in the form of a small box ‘kit’ in your Inventory that you can then use on your own Weapon! Simply go back to your favourite gun at the same Weapons Workbench and see if you can put the new Weapon Mod (“the Hardened Receiver” with higher damage output) on your favourite gun
  • If people around you are glowing (looking, for example, red or green) and look like they have ‘lines through them’ as well, you may have a helmet of Power Armor that has the “Targeting HUD (Heads-Up Display)” on it as an Attachment/Modification. This effect is visible even if it is only active on a Companion’s Power Armor Helmet. Simply remove or change the Targeting HUD Modification of the Helmet at any Power Armor Station, to disable the effect.

[……I am going to add to this post, as I remember things that I already have forgotten and can’t seem to bring back up at the moment to throw in here; but I still hope someone finds these concepts and Tips helpful – especially new players to the game….. Have fun with Fallout 4!]

Fallout 4: High Resolution Texture Pack (Free DLC) Is Now Available [Notification]

For those that haven’t heard yet, as mentioned last week at their site here, Bethesda has released a High Resolution Texture Pack, that is now available for free, downloadable via Steam.

The graphic ‘upgrade’ includes ‘native 1440p’ textures [which means the textures themselves are 2560×1440 pixels in size – but remember, textures usually aren’t displayed at Full Size, they are squished into say, the sides of a gun, or a sign or other things in the world – even if they cover a large wall in the game, they will usually not display ‘at full native size’ – and even if they do, they can be repeated (“tiled”) to fill in the space of objects needed, in the game world – basically, 1440p textures should make the game look great]. It also includes Enhanced Draw Distancing and God-Ray tweaks [those glow-y, streaks of light, showing up especially when a source of light is behind something, such as the sun behind trees or buildings].

Now, up until this release, I personally was playing with SweetFX a lot in FO4, having fun increasing Sharpness and Shading, dealing with the Aliasing, taking Screenshots and ‘Realistic Photos’ and ‘Close-Ups’ (with Depth-Of-Field, etc) of some of the Characters in the game. These can be found here, at a slowly-growing Flickr page I started for The Blog. A couple examples of these, taken with ‘SweetFX in ReShade’ are just below – I look forward to what the entire game could possibly look like with the new High Resolution textures!

Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
(GTAMblog7Photo SweetFX Preset, made available Soon™)
Click to see Full Size
Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
(GTAMblog7Photo SweetFX Preset, made available Soon™)
Click to see Full Size

ReShade by Crosire (reshade.me)
SweetFX by CeeJay.dk (ceejay.dk)
Game Material by Bethesda Game Studios (bgs.bethsoft.com)
Captured by Troy from The Game Tips And More Blog

Since I don’t actually have room for it on any of the drives I have Games on at the moment [which seems to always happen when something cool comes out, of course], I will be moving some things around and uninstalling other games I am not playing at the moment, to make room for this big fella…

It is an optional/separate “DLC” download, weighing in at a hefty 58GB installation through Steam. Once I get it going, I will be working on a QualityTest for it, comparing the graphic look between the two versions and what they really look like in-game – as well as the Performance Hit the Texture Pack creates – look for that coming post Soon™ if you are waiting to see what they look like or if it is ‘worth the download’; but if you can’t wait and want to get started seeing it yourself, go get it via Steam for free now, here.

This free download, by the way, is – in Bethesda’s own words, “…a love letter to our amazing PC fans that have supported us – not just with Fallout 4, but across multiple decades and games…”. 
Right back at ya’, Beth! 
“Thank You” ~ Sincerely, The Game Tips And More Blog

Header and Footer Images captured by Bethesda, from their example screenshots of the High Resolution Texture Pack

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.”

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.

The weight question

‘Those desiring to lose weight should perform hard work before food. They should take their meals after exertion and while still panting from fatigue … They should, moreover, eat only once a day and take no baths and sleep on a hard bed and walk naked as long as possible.’

Theories on the weight-loss benefits of walking around naked and not bathing have not been proven, but Hippocrates’ other dietary advice isn’t completely off the wall and shows that even 2,400 years ago, the relationship between food intake and energy expenditure was recognized.

Diet Start

Today ‘obesity’ is becoming universally recognized as a disease in its own right. Obese and overweight are terms that are often used interchangeably, but let’s clarify the difference between them:

¨ Overweight refers to an excess of body weight and includes all tissues, such as fat, bone and muscle, but not just excess body fat.

¨ Obese means that someone is carrying an excessively high proportion of body fat that could compromise their health.

If you are an athlete or body-builder, you may weigh more than the desirable weight range for your height, but this is normal because muscle weighs more than fat. Equally, you may be a relatively sedentary person who weighs in at the correct weight for your height, but who still carries too high a proportion of body fat. In this case, a good exercise programme is vital.

For those of you who feel that you are more ‘lard’ than ‘hard’, and don’t like what you are seeing on the scales, a better way of calculating just how overweight you are is by working out your Body Mass Index (BMI).

You can tell if you have surplus body fat simply by seeing if you can pinch more than 2.5cm (1 in) on your hips, tummy, underarms and back.

Alternatively, get your doctor or gym instructor to check out your BMI using callipers, or buy a set yourself from your local pharmacy. If you have more than 25 per cent body fat, then the chances are that you are carrying too much weight, or at the very least need to change your diet and participate in exercise that will burn fat and build muscle.

Successful weight loss and healthy weight management depend on sensible goals and expectations – losing just 5-10 per cent of your weight is the kind of goal that can help improve your health.

You may be wondering how you have got this far without hearing about calories. But you don’t need to become obsessed with the calorific value of everything you put in your mouth. Instead, it is much better to check food labels to see if the food contains unnecessary additives, sugar, hydrogenated fats and salt – and, of course, how high the carbohydrate content is.

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!

      Number Talks Book Study – Chapter 2

      The farther I get into the book Number Talks, the more excited I am about implementing them next year. This is such a great resource, and I’m only on Chapter 2!

      I’m linking up with Misty at Think, Wonder, & Teach for her fabulous book study. If you haven’t checked it out yet, be sure to visit her because she’s already offering some great resources to support the book (whereas mine are still works in progress!).

      This chapter walks through some of the nuts and bolts of setting up number talks, and it describes how to manage some of the procedures and expectations. One of the sections that really resonated with me in this chapter was about building accountability with the students. So often, there are a few students who are eager to share their mathematical thinking, and there are many others who are willing to sit back and let those students shine. I don’t like pulling sticks with students’ names for something like this, but I also don’t want students to feel like they don’t need to participate. This book offered some great strategies for dealing with that:

      1. Once all of the strategies have been shared, number them and have students show with fingers which one they found to be the most efficient strategy. This will get them thinking about the math involved.

      2. Keep records of the problems posed and strategies used, and label them with the students’ names. I plan to use my iPad to track this. I’ve talked before about setting up student data notebooks on Evernote, and I think that would be the perfect platform to track student participation. I can photograph students’ work and add anecdotal records about what I observe. It would also be easy to share with parents at parent-teacher conferences.

      3. Hold small group number talks throughout the week. As I prepare to transition into more of a math workshop/guided math approach, this seems like a very viable option.

      4. Create and post anchor charts of the different strategies that students are using. The book names a variety of strategies, or you could develop names with your students. Having the charts available to reference could scaffold the less confident students.

      5. Use exit cards. The authors recommend giving each student a notecard. On one side, students should record their solution, and on the other side, they should record a strategy that another student shared that they liked.

      6. Give a weekly computation assessment of 5-10 problems. The selected problems should reinforce the concepts and strategies introduced throughout the week. I can also imagine using an app like Show Me or Explain Everything to assess. These are whiteboard apps that allow students to record audio on top of their drawing. Students could record their solutions and narrate them as if they’re presenting them to the class. This would be another important artifact that could be saved in the student’s Evernote portfolio to share with parents or an RTI committee. If it’s only one problem, most students would be able to complete the task on the app in 5-10 minutes as the video they’d be creating should be less than a minute long.

      I think these accountability measures could be effective in getting students to participate more. Of course, the classroom environment will matter, too, and I look forward to setting those factors in place for my Number Talks this fall.

      In other news, I’m excited to share that I’ll be participating in Sabra’s book study of Word Nerds at Teaching with a Touch of Twang. Word Nerds explores strategies for teaching vocabulary to students, and it’s another fantastic resource. It’s published by Stenhouse, and you can preview the entire book online or you can purchase the book in Paperbook or Kindle edition.

      The book study starts on Thursday and runs throughout the summer. You can see the full schedule by clicking on the image above. I’ll be hosting Chapter 7, and I can’t wait!

      Also, have you joined in the Teacher Toolbox Trio Linky Celebration yet?

      You still have time to link up and be eligible to win a $25 Teachers Pay Teachers gift certificate! The linky celebration will close on Friday night, so be sure to join the fun. My wish list has definitely grown as I’ve seen all of the fabulous resources other teachers are sharing and recommending.

      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.

      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!

      INSPIRING DESIGN DETAILS LOOKOUT HOUSE

      Inspiring Design Details

      Inspiring Design Details

      The project is located atop a hill in Fairfield County, Connecticut, and has stunning views of distant Long Island. Depending on the shape of the original designers of the pyramid house, centered on the height of an open plan double lounge around an indoor pool, has been simplified and facilitated through a range of modern materials (including bamboo, stone blue tiles and glass) and a new lighting program. A glass bridge “architecture synapse“, which clearly distinguishes old from new connects the main house for the master suite.

      As the original structure, the new suite contains a large volume a little, in this case, a cube on foot, finished Claro walnut that divides the rest areas and bathrooms. billiard room “in the first photo is the most spectacular part of the house, offering an ideal place for socializing and relaxation. And as you can below, a resident has another pot, this time integrated nature

      Inspiring Design Details Rest Room

      Inspiring Design Details Rest Room

      Inspiring Design Details Dining Room

      Inspiring Design Details Dining Room

      Inspiring Design Details Kitchen

      Inspiring Design Details Kitchen

      Inspiring Design Details Bedroom

      Inspiring Design Details Bedroom

      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!

      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.”

      12 Days of Fitness with WORKOUT ANYTIME

      12 Days of Fitness with WORKOUT ANYTIME

      Are you in need of a little inspiration to hit the gym this holiday season? Here’s a great workout routine to give a try this holiday season provided by the experts at WORKOUT ANYTIME. Enjoy! 

      Week 1

      4 days of exercise

      2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 
      2 days of body weight or weight training for 12 min per day
      Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

      Squats
      Push-ups 
      Walking Lunges
      Jumping Jacks
      Burpees
      Ab half roll backs (seated position, roll half way back, come up and exhale)

      Week 2 

      4 days of exercise

      2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with their moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 

      2 days of body weight or weight training for 12 min per day
      Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

      Pop Squats
      Push-ups w/alt knee
      Forward Lunges with bicep curl
      Plank Jacks
      Mountain Climbers
      Ab full roll up (lying position, roll all the way up, and exhale)

      Week 3

      4 days of exercise

      2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 

      2 days of body weight or weight training for 12 min per day
      Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

      Squat swing with overhead tricep press
      Spider-Man Push-ups 
      Reverse Lunge with bicep curl
      High Knees
      Shoulder push-ups
      Navy Seals (Ab exercise)

      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!

      Workout Anytime in Louisville Business First Inbox

      Workout Anytime in Louisville Business First

      Workout Anytime of Louisville, KY was recently in Louisville Business First. The article features Louisville resident, Bobby Paisley. Paisley brought Workout Anytime to the Louisville market, and has been with the brand for four years now. Bobby has been able to successful build the brand and will be opening his third Louisville location this March. Along with fellow fraternity brother from WKU and Regional Developer Greg Parker, they have built the brand in Louisville and surrounding areas in Kentucky.
      You can read the full article here. 

      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

      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

      cool little trailer with a hinged top

      https://www.instagram.com/bikergeardotstore/

      KITCHEN FURNITURE DESIGN GENAH MAK NYOOOZZZ

      The first thing to remember is that the kitchen is a very functional piece, but do not want to look that way. You can purchase kitchen furniture that is warm, welcoming and friendly to both practical and effective. For example, you can choose from a variety of carts microwave carts or beautiful kitchen that fits well with the decor of your kitchen. They also give him the space to display items or the space room that can hold pots and other utensils. A kitchen island is another element that gives additional working space, but with the addition of a few bar stools that can transform a functional kitchen in a comfortable and welcoming.

      Kitchen Furniture Design

      Kitchen Furniture Design

      Kitchen Furniture Design

      Kitchen Furniture Design

      Tune Into Technology Linky: Integrating Technology into Reading

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

      1. Let kids annotate their reading with GoodReader.



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

      2. Share favorite books on KidBlog.

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

      3. Create Book Trailers in iMovie.

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

      4. Create book clubs and discussion groups on Edmodo.

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

      5. Use Evernote and GoodReader to assess reading.



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

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

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

      The Incredible Benefits of Grounding – Walking Barefoot on the Ground!

      Anyone with small children knows they want to try to ditch their shoes every chance they get – but if you think about how you feel when you are barefoot you will probably realize that you  also feel better when you can walk around barefoot.  Researchers have begun to unravel why being barefoot directly on the ground can in fact be very good for your health!
      Your immune system functions well when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth.
      Research has shown that electrons from the ground have measurable antioxidant effects that can protect your body from inflammation. For hundreds of thousands of years on the planet humans have been in direct contact with the ground without anything that would block the flow of electrons into our bodies.
      However in modern time’s pavement, wood, rubber, plastics and many other forms of non-conductive material are between our feet and ground blocking the natural flow of electrons.
      The surface of our planet has a negative electrical potential. So when we are in direct contact with it electrons flow to your bod through a process called “grounding”.   Grounding causes positive physiological effects that promote optimum health.
      Specific researched benefits include improvements in blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system (ANS) balance, and reduced effects of stress.
      When you connect directly to the ground without any non-conducting material between you and the electron field of the planet there is an improvement in the balance of two sides of your autonomic nervous system:  the sympathetic and parasympathetic nervous systems.
      How Shoes May be Impacting Your Health
      Materials like metals are excellent conductors of electricity (aka electrons!). The human body is also conductive because it contains a large number of charged ions (called electrolytes) dissolved in water.
      Other non-conductive materials, such as plastic and rubber, have very few free or mobile electrons. Traditionally shoes were made of leather, which is a good electrical conductor. However almost all modern shoes contain rubber and plastic which block the flow of electrons from the earth to your body.
      The Health Benefits of Grounding
      Your immune system body has evolved a method of destroying bacteria and viruses by generating reactive oxygen species (ROS) that are delivered by immune cells. However, these ROS can also cause extensive damage to healthy tissues. ROS are usually positively charged molecules that need to be neutralized immediately to prevent damage to the body after destroying bacteria or viruses.   This is one of the key functions of anti-oxidants which are most important in immune cells to protect them from the ROS they generate!
      Anti-oxidants essentially provide a supply of negative charges. Food based antioxidants (such as Vitamins C and E) and anti-oxidants your body produces are critical but a regular supply of electrons grounding can supply them as well.
      Evolution facilitated the process of grounding by providing conductive systems within your body that deliver electrons from your feet to all parts of your body. This system has been integral to human physiology for thousands of years. Negative electrons are always available, thanks to the Earth, to prevent the inflammatory process from damaging healthy tissues.
      All of this was interrupted when we started to wear shoes with rubber and plastic soles, and no longer slept in direct contact with the ground. Several experiments have proven that a person who is grounded is less stressed and more relaxed.
      So have some fun, kick your shoes off and get back to nature!
      How to get the benefits of Grounding
      Grounding is simple in warmer climates – simply spend time barefoot in direct contact with the earth.   Even better do this on a beach walking along the edge of the water because the flow of negatively charged electrons will be highest here because sea water is an ideal conductor of electrons!    Any amount of time will help but the more you can do it the better!  Even better spend some time laying on the beach or ground with your body in direct contact with the ground without any artificial fabrics, rubber or plastic between your skin and the ground.
      For those of us who do not live in warm climates staying grounded during colder months is a bit more challenging but doable! There are actually grounding mats available that plug in to the grounding wire port of a normal 3-prong outlet or a grounding rod (US and Canada only). The earth’s natural electrons flow right up through the ground wire and onto the mat, even if you’re in a high rise. Most mats come with an outlet tester you plug in to the outlet so if your outlet is configured properly.

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

      ~Troy from The Game Tips And More Blog


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


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

      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!

      My Next Assignments…………

      Never have I experienced a hectic period leading up to an assignment like the past few days. I returned from my assignment in Vietnam on the 3rd of February. I was supposed to leave for Indonesia on the 8th for another assignment. However the client was not able to process my visa on time and the assignment was cancelled / postponed. During this period I had to finish 6 Organizational Capacity Assessment Reports. So I was running around trying to process my visa as well as trying to complete the reports before I left for Indonesia.

      Once it was clear that I was unable to go to Indonesia I was requested by 3 more clients to submit proposals. One assignment was in Bangladesh and it went very fast; I have already set the travel dates, booked the tickets, got my visa and everything is a go. The other in India went very quick even though I had to finish contracting, setting the travel dates, booking the ticket, and getting my visa to be able to start the assignment in India on the 21st.

      The other is indeed a nightmare! I have been discussing with this client since October of 2009. Well believe it; some times a contract can take even longer. I have already done 5 versions of the proposal; and the last. This kind of procrastination by a client signifies all or some of the following:

      • The client is not clear about what they want
      • They are haggling about rates and costs
      • The client is unsure about you and the organization you represent
      • Does not know / have the resources / decision making power to use the results of the assignment

      I must say that this client does not know me and the organization. That is why I went through the process of doing 5 versions of the proposal. However now I know it is to do with the rates and costs. This has a critical issue that most consultants do not see; which is the client is likely to not be satisfied with your work no matter how well you do your assignment. This also has the possibility to creating a problem when collecting final payment for the assignment.

      My advice (which is what I am doing right now) is to stop doing anymore changes to the proposal and wait for the client to come back to you with a contract with any changes that they feel are important. This way you push the client towards closing (sales cycle) and stop you from spending time (which is money) on an order which may not be profitable.

      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.  

      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.

      WORKOUT ANYTIME on Entrepreneur.com

      Bill Aicklen, owner of four WORKOUT ANYTIME locations in Georgia, was recently featured in Franchise Players, Entrepreneur.com’s Q&A interview column! Bill discusses his background as a franchisee, challenges he’s faced and why he chose WORKOUT ANYTIME as the business model to get behind. Read the full interview here!

      fantastic paintjob on this speedboat

      http://darkdraggon.tumblr.com/page/3

      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

      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.

      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)

      How to Deal with Yourr Seasonal Allergies

      S
      Seasonal allergies to pollen and mold seem to getting more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.   
      Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.
      What are Allergies Anyway?
      Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 
      Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self. 
      Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrines are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 
      Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrines in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.
      Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!
      Strategies for Allergies
      Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.
      Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.
      Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!
      Nutritional Supplements for Allergies
      There are several highly effective nutrition supplements for allergies including some key herbs.
      Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!
      Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!
      Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.
      Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go, and a good quercetin supplement is a product called “AllQlear” by Integrative Therapeutics and can be purchased on Amazon.     It also contains “ovomucoids” from quail eggs that act as tryptase inhibitor and prevent release of histamine.    Another excellent Quercetin Supplement is “Qforce” – http://www.qforce.com/ Quercetin is proven to decrease yur chance of contracting a viral illness like the cold or flu by 9 times!
      Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or excacerbate heart burn so it is not for everyone, but when it works it can be highly effective!
      Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.
      NAC – N-Acetyl Cysteine – helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!
      You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

      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.

      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.

      Health Benefits of Guava for Health and Beauty

      Health Benefits of Guava for Health and Beauty

      Health Benefits of Guava for Health and BeautyGuava has a Latin name Psidium guajava is also often described as guava and guava. The origin of the fruit is reportedly from a country where the sport of football was born, namely Brazil, and managed to get in Indonesia through trade channels in Thailand.
      Guava and Guava has a sweet taste, and not infrequently there is still sour. Round shape leaves with green skin and flesh have two color variants of white and red are where there is little seed seeds can also be consumed.
      Health Benefits of Guava for Health and Beauty - 1
      The Nutritional Content of Guava
      There are dozens of nutrients stored in guavas and in each of these nutrients plays an important role in terms of health shore up the human body and diligent person to consume.
      Here are some nutrients that are embedded in Guava :
      • The Water Content Is Not Small
      • Contains Fiber
      • Calories
      • Containing Protein
      • Fats
      • Contain Carbohydrates
      • Contain Iron
      • Abu
      • Containing Calcium
      • Containing Phosphorus
      • Contains Vitamin A (Carotene)
      • Contains Vitamin C (Ascorbic Acis)
      • Contains Thiamin (Vitamin B1)
      • Contains Vitamin B2 (Riboflavin)
      • Contains Niacin (Vitamin B3)
      With the presence of a number of nutrients above the guava fruit can be said as the fruit is also rich in nutrients. Because of them that many people who want to cultivate the fruit is sweet, while it was for her own use is not only edible but also processed into drugs.
      Benefits of Guava
      Many diseases are able to be deflected slowly by this fruit, some of which are as follows.
      1. Can Fight Cancer
      Get used to a healthy lifestyle on a daily basis in order to avoid serious diseases such as cancer that have reported more patients to death. You can prevent cancer in a way that is diligent guava consumption. There is an antioxidant that is able to do this. Lycopene in guava is known it is easier to be absorbed in the body than the tomatoes because the difference in cell structure.
      2. as Diarrhea Drug
      Diarrhea should be quick to take medication. The medicine is not to be made in the factory, you can use a method that is more secure and healthy as a drink with guava juice three times a day. Guava plant also has antibacterial properties, these properties that you can use to stop diarrhea and dysentery. The antibacterial properties either be created because of the content of karetinoid, vitamin C and potassium in it.
      3. Can Lower Blood Pressure
      For People with hypertension are often recommended by doctors to familiarize the consumption of foods and beverages derived from guava and mangosteen peel. Why? because the fruit contains potassium, which is said by the results of the study were able to treat hypertension and lowers LDL cholesterol excess.
      4. Cough and Flu
      Highly vulnerable to extreme weather conditions to make your baby have a cold with a cough. The mother must take action, by giving red guava juice that also contained vitamin C and iron which can inhibit the influenza virus infection.
      Health Benefits of Guava for Health and Beauty - 2
      5. Can Overcome Constipation
      Constipation or constipation is the most frequently encountered problems. If you suffer from the same thing you do not immediately take medicine, try to eat a medium-sized guava fruit which also included a 36 percent fiber needs that doctors recommend.
      6. Make More Stomach Satiety
      Guava is the food you choose as a booster stomach, because the content of fiber, protein and some vitamins in it is suitable to withstand hunger. If you are running the program for the diet, the fruit seems appropriate to provide chances of success of your endeavors.
      7. as Drug Thrush
      Thrush occurs because a deficiency of vitamin C as well as drinking water. You can meet the daily requirement of vitamin C by eating guava, besides that because the vitamin content can be overcome thrush was moved at this fruit.
      8. Diabetes Mellitus
      Drink a concoction of guava which has been boiled and filtered water is believed to be able to treat the disease diabetes mellitus.
      9. Younger
      Antioxidants are cooperating also with vitamin A, C and potassium in guava able to treat your skin to keep it tight so avoid premature aging.

      It is remarkable not properties of guava fruit that previously may not know fully. From now make guava as a table fruit that is ready to wash the mouth after every meal. Hopefully article Health Benefits of Guava for Health and Beauty we share today can be beneficial for you. Thank You.

      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!

      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 th