Baby Love to Eat Fruits

The Ten Steps of Body Clock Diet

The ten steps of the Body Clock Prescription that follow don’t take much time or many resources but they go a long way toward helping you stay healthy if you are well or feel better if you are ill.

  1. Follow the Body Clock Diet. Put protein in your morning meal, snacks and lunch, either by drinking the Rhythmic Shake or by emphasizing high protein foods. Move most of your carbohydrates from breakfast, lunch and morning snacks to the evening.
  2. If you scored high on the insulin resistance test, adhere as rigorously as you can to the Body Clock Diet. Because insulin resistance is at the root of so many conditions, you want to capitalize on your ability to bring down your serum insulin level. Eat the maximum tolerable amount of your protein during the day and save as many of your carbohydrates as possible for one meal in the evening. Craving carbohydrates is your enemy in this regard; you will probably need to make a gradual transition to the level of strictness that I’m recommending. That way, your insulin levels will come down step by step; they will not be screaming for carbohydrates while I’m screaming at you not to eat them.
  3. Excess alcohol and caffeine interfere with circadian rhythm. The definition of excess depends on the person and on the time of day. In the early evening, the effects of alcohol are minimized by most people’s capacity to easily metabolize two to four ounces of liquor over a two- to four-hour period. But efficient alcohol metabolism declines dramatically after 10:00 p.m., making late night drinking particularly disruptive. Avoid caffeine except at around 4:00 p.m., the one time of day when its circadian effects are neutral.
  4. Stay away from diet drinks because they send a false signal to your body. They promise the potential arrival of sugar and then, after engaging your body’s mechanism for raising insulin, let you down when the sugar doesn’t arrive.
  5. Get plenty of full spectrum sunlight in your eyes and on some part of your skin every day. When you expose your eyes to sunlight — and I hope it’s obvious that I don’t mean staring at the sun — do it without wearing spectacles. These days spectacles of all kinds block both the healthy and the injurious types of ultraviolet rays. So get out in the sun, take off your glasses and soak up a moderate amount of sunlight — at least one-half hour near dawn or dusk — every day. This does not require sunbathing, simply being out in the sun. If you live in a northern latitude where the winter days are short and there are lots of rainy, snowy or cloudy days, then consider getting a light box like those prescribed for people with seasonal affective disorder. Expose yourself to the light box for at least a couple of hours every day.
  6. Establish a regular time for going to bed at night and getting up in the morning and get sufficient sleep every night, preferably during the natural period of darkness between sundown and sunrise. While you’re asleep, expose yourself to light as little as possible. If you wake up in the middle of the night to pee, don’t turn on the light. Instead, use a dim flashlight or nightlight to light your way to the bathroom. Even a tiny amount of light at night will squash your melatonin peak. Remember that melatonin is an antioxidant and informational substance whose narrowly timed peak in the middle of the night, following a healthy exposure to light during the day, may be suppressed by ill-timed light. Failure to have a peak release of melatonin at night is like missing a bus that comes only once a day.
  7. Encourage rhythmic harmony by learning to breathe with your diaphragm. When you relinquish control to your diaphragm, your breathing will take on the normal rhythm directed by the unconscious part of your brain rather than the potentially asynchronous rhythm generated by your chest muscles. This works especially well when you engage in stressful activities that make you unconsciously hold your breath. For example, when I am on top of a ladder trying to hammer in a nail that is slightly out of reach and I dislodge the nail, bang my thumb or bend the nail, I stop and say to myself, ‘Baker, stop holding your breath and take a deep one with your diaphragm.’ Then the nail goes right in. The same is true for threading a needle, looking for lost keys, worrying about finding a restroom when you’re downtown with a filling bladder, waiting in line at the bank or driving on the freeway.
  8. Engage in some form of rhythmic exercise at the same time every day, preferably in the afternoon when muscle strength is at its peak and most people perform best. If you can walk, walk. If you can swim, do that, especially if you can find nonchlorinated water to swim in and are strong enough to swim with a good steady rhythm. If you prefer, ride a bike. But whatever you do, remember to breathe in a relaxed way, using your diaphragm, so that the effort of your exercise reinforces rhythmic harmony in your body instead of allowing unnatural chest breathing to interfere with it.
  9. Working out to music takes exercise one step farther by permitting you to synchronize your activity with the beat of the music. Of course, the ultimate refinement of exercising to music is dance. If you are ill and unable to move about, then simply listen to music, but really listen so that the music penetrates your being rather than simply acting as a background to whatever you are doing. Some types of music are more healing than others. I asked Millie Grenough, a music therapist and author of Sing It! Learn English Through Song, what would be the best choice of music for a person with inflammatory illness.3 She said, ‘It can be anything from Mozart and Vivaldi to favorite Broadway tunes, from long-remembered lullabies or Tibetan chants to your favorite song when you were sixteen. The main thing is that it be music the person loves.’
  10. Meditate daily to reinforce and integrate your body’s rhythms. And if you’re ill, use meditation as the platform from which you launch the powerful tool of visualization. When you dance, you put your whole body’s movement into the embrace of something bigger than yourself — the music. When you are fully the captive of the music, you are free to receive its blessing. And every step of the dance is a choice you make to stay with the music.

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

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!

Modern Side Table Lamps Design

If you are an artistic creation lover then you must observation for modern side table lamps. It has a funky look which might make you feel as if you are in around future time or in space. Its abstract and artistic design complements the other paintings and art fashionable your home along with elegance and beauty.

If you’ve a woody environment at your home base decorated in Indian style, then western table lamp design is the best choice for you. The western table lamp comes in a cowboy sort of look. Either there is a cowboy along with a horse of just a horse attached on it. This gives a very classy look to the woodsy type of a house.
Country style reminds you of Country music only but you can also find a country style table lamp also. It’s farm animals alike cows, cocks and others designed on it. It is considered to be the most colorful sort of lamp with natural color and scene.

Oriental lamp shows much about Asian culture in its design. The unique Asian roots can be seen in this type of lamp and would best fit if you have a room filled with Asian souvenirs.
Choosing the perfect table lamp for every room should be your concern as their being complementing the living furniture makes out the atmosphere. There are various styled table lamps for your side tables like western table lamp, modern, urban, Asian and nation but to pick the better for every room needs examination and time. Here is a little guideline for you:
Now you have a selection of lamps from which you can choose the best for your place. Take care of the existing decoration of your home when you choose the side table lamps.

Proven Ways to Avoid Holiday Weight Gain

As we head into the holidays most Americans will gain between 8 and 12lbs between Halloween and New Year’s Day.  However, there are ways to avoid this weight gain!
Here are some key tips:
Eat before you drink and celebrate and before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party.
Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).
Fill up on Fiber Rich Foods – which also help with satiety and help create a feeling of fullness when consumed with water.  Focus on the raw veggies and yes you can dip them in some dip that has some fat because together fiber and fat can really assist in managing hunger along with protein.
Eat some fat – that’s right eat some fat!   Fats also are key for satiety.   That being said a little goes a long way!
Bring your own food to a party.   Rather than having only high calorie, high sugar and high fat foods bring something you enjoy that is also healthy along with you!
Eat slowly and chew your food thoroughly – seems simple and it is.    It is also VERY effective for limiting food intake!
Use smaller plates, bowls and glasses – all of which help to slow down food and beverage intake and make you more conscious of how much you are consuming!
Try to Minimize Sugar and Starch Intake – both sugar and starch wind up as glucose (blood sugar) and high intake drives insulin which results in rebound hunger.      High sugar and starch intake increases hunger – particularly when drinking alcohol because alcohol acts like a super sugar and also drives insulin response.
Pause before getting seconds – as with slower eating and deliberately chewing food this can give your body time to realize it is no longer really hungry.
If you are doing the entertaining have extra containers you are ready to give away so guests can leave with some of the extra food!

Try not to eat in front of the T.V. which distracts you from how you feel and results in mindless eating!
Consider planning a cheat meal but have a plan for how much you are going to eat!   One meal can knock you off course but most of the holiday weight gain comes from completely giving up on healthy eating for many meals.   Planning one cheat meal every week and planning on eating a set amount of the foods you may be craving can work for many people rather than mindlessly eating.      If you plan your meal including your portions of alcohol, sweets, fat and sugar you can limit the damage and still have a great time!
Drink Water.   Often quoted and still true – water is the best beverage and avoiding sugar laden drinks in favor of still or sparkling water can make a big difference in minimizing holiday weight gain.
Workout!   Working out improves mental outlook and burns some calories while reducing stress levels!    When we are stressed we overeat!   Just 10 minutes a day can make a big difference!

Get Your Sleep.   Lack of sleep is terrible for your health and particularly bad for driving appetite and overeating.   Lack of sleep causes hunger and excessive eating because the normal feedback mechanisms that tell you that you are full do not work properly when you are tired.   Basically, a tired brain tells you to eat to feel better and it is VERY hard to resist these urges when tired!

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™ !

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!

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!

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.

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.

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

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!

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

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.

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.

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.

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.

And More: Deals and Sales – 2014 Summer Super Sales

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

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

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

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!]

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.

HOME DESIGN WITH STRONG VISUAL EFFECTS

Architects honey study apartment has a makeover that is quite original. The project is called “Santpere47” and has many interesting features. gold lines and circles to create a wall decoration that invites a lot of fun to watch.

HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

The ceiling is particularly exciting that the pattern is unusual and reminds one of the chambers of the royalties. Storage space is provided unconventional: not a library under the stairs and walls in some places where objects can be placed. The lighting in this apartment is also interesting to compare a second: the hanging lamps are subtle and elegant, and were impressed by the fire escape. The decorative elements are in perfect harmony with the general atmosphere of the house.

HOME DESIGN WITH STRONG VISUAL EFFECTS

HOME DESIGN WITH STRONG VISUAL EFFECTS

HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

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.

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.

Workout Anytime in Citizen Tribune

Workout Anytime in Citizen Tribune

WORKOUT ANYTIME was recently featured in the Citizen Tribune. The article explains the newest WORKOUT ANYTIME location coming to Morristown, Tennessee this October. It gives background on Steve James and Scott Elliot and how they came about the WORKOUT ANYTIME brand. The article also goes into further detail on the services at the gym and the owners planned community outreach.
You can view the full article here. 

And More: How To Pronounce “ASUS” (Text-Only Version)

This is a subject that is only lightly debated on the odd game or tech forum, and like the ‘how to pronounce GIF’ argument/discussions, I almost don’t want to clear things up… but as with my earlier article on ‘How To Pronounce “GIF”‘ [found here: http://gametipsandmore.blogspot.ca/2013/05/and-more-gif-is-pronounced-jiff-like.html ], I suppose with only this little post on this lowly blog that is mostly about games (with the odd article on editing), I won’t really change things.. so here’goes:

The reason this came up at all, was that I am increasingly hearing people say their differing versions of how to pronounce the word in videos. Although most people seem to utilize either (i)“ay-zeus” (which sounds like saying, “Hey, Zeus [the Greek ruler-god of the sky], how are ya?”), or they say (ii)“ay-suss” (which sounds like a way of saying, “hey, sis, how are yah?”), some even say (iii)“ass-uhs” (which sounds like “Ask us a question” (with a silent k) or almost like “Asses” but with an ‘ugh’ at the end) [although I think that last version is just an excuse for some to say “ass” while at work, haha]. While I myself was mainly using the second version since I started working as a Computer Service Technician, there have been a couple of “Official” sources published on the intertubes since then.

Wikipedia, [arguably] a source of good information [I say arguable because ‘anyone’ can edit it to say almost anything, many people with their own agendas; but mainly it remains a source of ‘good’ info], lists phonetics for the word’s pronunciation in their article as: (/ˈss/), which is closer to the first form (i) from above, than the others (but with a softer ‘s’ sound than a ‘z’ sound)..

Engadget, a technology and-related-science information site, posted a video in 2010 [found here: http://www.engadget.com/2010/12/17/how-to-pronounce-asus-video/ ] which gives a “from now on”/Official way of pronouncing the company’s name, from the company itself: “ay-suss”, which is closer to the second form (ii) from above, than the others.

Prior to this, around the turn of the millennium, I myself was searching for some ‘official’ form of how to say the word, and the only source at that time was the ASUS website, which stated that the name came from the concept of the Greek mythological creature, Pegasus. This suggested to me (there was no ‘official statement’ on the website itself of pronunciation) to say, “ah-sus” (the second half of the name Pegasus), which is actually closer to the third form (iii) from above, which sort of sounds like “asses” but with more of an ‘uh’ sound near the end instead of an ‘eh’. This is how I would type it: “ah-sus”.

So where does that leave things today and how is ASUS actually pronounced, then?

Since there has been an ‘Official” statement, with example, we have no choice but to go with Endgadget’s exposé on the issue, which gives the pronunciation of “ay-suss” (ii).
What is important to note here though, is that it is not just said the way it is typed here. In the video at Engadget’s site, the woman demonstrating the Official way to say the word purses her lips when she says, “suss”. Therefore, it is not just a plain “suss”, it is more akin to “soos”, which sounds almost like the Dr.Seuss name that is on all those kids’ reading books.
If you ask me, this makes things a little more confused than it should be, because the sound [I don’t know the phonetic symbol for it offhand but it is present in how French-speakers say the letter “Y” in their alphabet, with pursed or puckered lips] is almost exactly between “suss” and “soos”, and yet it is neither of those.
At least the video does clear up one thing: the beginning of the word ASUS. It is not “ah” (short form of the letter A) it is more like “ay” (long form of the letter A). So then, the officially-demonstrated way of saying the company name is:

“ay” (almost, but not quite, the long form of the letter A) and then a sound that is exactly between “suss” and “soos” (with pursed/puckered lips)


That ended more complicated than I thought…

Personal Note/Opinion:

While that issue is now solved and ‘written in stone’, as it comes from ASUS itself (thanks mainly to Engadget), I have to end this post saying that I am left wondering why they changed the pronunciation from [what appeared to be] their etymological starting point. What I mean is: their website states the name came from the name “Pegasus”, but [in English anyway] we do not say “peg-ay-suss”, we say “peg-ah-suss”.
Nevermind, I think I just figured out my own query, just by typing that in and saying it out loud: I believe that they changed the pronunciation from [how we say the mythological creature’s name in English] “ah-suss” to something more akin to “ay-suss” to distance themselves from the sound of, well, “asses”. I guess I can’t say I blame them. 

I hope this article has helped, even if it only made things more complicated. That’s helping, isn’t it?

This has been a Public Service Announcement by The Game Tips And More Blog

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

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

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

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

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

Spending Your Money Wisely with Quality Food

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

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

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

Diet Start

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

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

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

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

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

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

Planning Better Meals

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

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

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

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™!

Reverse Lunge with Diagonal Lift

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

How to Cope with Too Many Snow Days

Ice and Snow, Go Away!

This has been the worst winter since I moved to Atlanta eight years ago. We have six-week terms, and during these last six weeks, we lost two days to extremely cold temperatures (by Southern standards), three additional days because of the “snowpocalypse” that buried Atlanta, and now I’m home again due to Winter Storm “Pax” that will likely shut us down the rest of the week. That’s nearly one-third of our term lost!

Adding to my dilemma, our calendar builds in week-long breaks at the end of each six week term. So we won’t be back in school next week either. It’s a serious wrinkle in my plans.

I talked to my fourth graders about this yesterday, and we worked out a plan so they could continue to work from home during these inclement weather days. It’s a really rainy, dreary day anyway (we’re at the “wintry mix” stage of the storm), so it’s not like they’d be outside sledding today. I also suspect that many parents are welcoming the activities at this stage of the winter!

Here are my suggestions for telecommuting with your class during winter weather.

Building a Virtual Classroom

1. Choose a mix of activities that can be shared with parents. I knew early last night that we’d be off today, so I found some activities that aligned with what we’re studying right now. While many of the activities require computer access, I purposefully included some that do not. For example, we’re building weather instruments out of household items, writing stories, continuing our reading, etc. But we’re also using some online resources.

2. Take advantage of online instructional videos. Two of my favorite free resources are LearnZillion and Khan Academy. I selected videos that align with the math and ELA content we’re working on now.

3. Stay accessible through your Learning Management System. We use Edmodo in our class, and it’s a great tool for turning in assignments and having class discussions. I’m checking in throughout the day to answer students’ questions and participate in the discussion questions I set up there earlier.

4. Take advantage of the resources students have at home. I teach in a 1:1 iPad classroom, so we’re constantly on iPads. There are lots of flash-based games that we can’t run on our iPads, however. I’m fortunate that all of my students have computers at home, so I’m incorporating more of those activities for students to complete. I’m also choosing some really fun and engaging simulation games that we just don’t ever get to in class. Two examples:

Law Craft – For the record, all of the games at iCivics.org are worth checking out. In this particular one, students work to craft a law and take it through the legislative process. They have to build support by making concessions, work out the details through committees, and ultimately get the president to sign it. It teaches a lot about how a bill becomes a law.

Edheads Weather – This aligns with the weather forecasting aspect of our weather unit. Students will work through different weather maps to report the weather and predict future weather events. It’s another great interactive game. I highly recommend the activities at the Edheads website. The only downside is that there are lots of ads, and sometimes pop-ups.

5. Be flexible – I can’t really help students troubleshoot tech issues on their home computers, and I can’t make them do the activities at home. I’m not making any of the activities mandatory, but they’re still available. I’m hoping that with the good mix of opportunities, parents and students will take advantage of the resources I’m offering. But I won’t punish a student who doesn’t. If even a few kids do the activities, it’s better than writing off the weather days as a complete loss.

Preparation is Key
It would be impossible to implement this plan with fourth graders if a lot of our technology norms and routines hadn’t already been established. My students are familiar with my class website, Edmodo, and my expectations. Integrating technology in the classroom makes the transition to our virtual classroom seamless.

How do you handle inclement weather days with your class? Do you have any plans resources to keep students engaged while they’re away from the classroom? I’d love to hear your ideas in the comments!

On an unrelated note, I have been MIA from the blogging world since October. As I’ve mentioned before, I’ve started working on a PhD in addition to teaching full-time and managing my toddler, so I’ve been insanely busy! I have an amazing student teacher this semester, however, so I’m starting to delegate more. I’m hopeful that will free up a little more time and energy so I can get back to blogging and reading all the stuff I’ve missed. Perhaps these weather days will also assist with that!

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!

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!

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 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.

LUXURY GIRLS BEDROOM DESIGN DECOR STYLE GOOD

The design of a room can be a major problem in the redesign of your home. The problem could grow if you have to do for a child – a girl in particular. But do not worry, because we had some bedroom design ideas for the creative minds of the people working with the Italian girls.

LUXURY GIRLS BEDROOM DESIGN DECOR

LUXURY GIRLS BEDROOM DESIGN DECOR

They work in an atmosphere of classic charm in a contemporary way through a range of unique colors. Most models adopt a classic style, with good curves and cushions, and a pile of wood painted to create the perfect atmosphere for your little princess.

LUXURY GIRLS BEDROOM METAL DESIGN DECOR

LUXURY GIRLS BEDROOM METAL DESIGN DECOR

LUXURY GIRLS BEDROOM DESIGN IDEAS

LUXURY GIRLS BEDROOM DESIGN IDEAS

LUXURY GIRLS BEDROOM DESIGN CONCEPT

LUXURY GIRLS BEDROOM DESIGN CONCEPT

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.”

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.

Battlefield 1 – DirectX Error “GetDeviceRemovedReason” [Workaround]

At first, because of the phrasing of the error, I thought it might be Hardware, namely my GPU (Graphics Processing Unit, the Videocard); but since that was working fine with literally, all other games – playing in longer gaming sessions even [and I know for sure that I wasn’t actually physically pulling out my videocard while playing …I think] – I omitted that possibility (for now) and focused on a potential Software approach, which meant checking configuration…

Looking at the Settings for the game then, I tried reducing everything down to the Lowest Possible Settings; to reduce the load on the GPU and the load in the processing of the game itself. (With lowered settings, there would be less data being streamed from the game, less being extracted from the compressed/encrypted files of the game, less being calculated and drawn, less everything). If there was a problem with how game data was being handled, this might being it to light [note: an issue with integrity of the files would not be detected this way, this is more of a data handling troubleshooting step; integrity of the game files can usually be checked/verified with a Repair/Verify through the game client or if that doesn’t help, a Reinstall of the game usually assures accurate game files (barring Drive/RAM file handling (Hardware) issues – which is another tangent/issue altogether, heh) – screenshot of where to run a Repair/Verify of the game files for BF1, below].

Example of the Location of where to Repair the game files in the Origin Game Client, showing Battlefield 1 in 2017
(Click to see Full Size)

Nope. Crash. Error [which I lost the clean Screenshot of, of course – but a version of it is in the Header for this posting – I will add a clear Screenshot of the error window to this post when I can capture it again, if it occurs]. Hmmm…. Since it was a DirectX error (and I am 93.33-repeating-percent-sure that I did not “remove the video card” while playing..), I tried one last thing. Instead of swapping out the GPU to try with something else (a GPU from a friend’s PC, for example), which is approaching a Hardware type issue; I tried something else: I changed the DirectX level in the game from DirectX 12 to DirectX11 [this may not have been solely ‘my idea’ – although I am sure I would have eventually arrived at it as a troubleshooting step, I looked up this error and found many, many locations and sources of others stating they have this issue and encountered this error and I may have read it somewhere, for it to have come up – merely mentioning because I just don’t want to take sole credit for something I may not have come up with entirely by myself…].

Example of where to ‘Disable DirectX 12’ and ‘Enable DirectX 11’ in the Video Settings, in Battlefield 1
[Hmm, this is more of a Workaround than a ‘Fix’ for this issue…]
(Click to see Full Size)

Success! I played a good couple of hours this way, with no crashing, closing, freezing, or errors at all – great! After trying it after re-opening the game, rebooting and playing some more, testing it the next day or two after as well, it seemed ‘solidified’; changing the DirectX level/version from 12 to 11 seemed to ‘solve’ the issue [for me, for now].

I think this is more of a ‘Workaround’ than a ‘Fix’, since it doesn’t solve the issue permanently… there is still something in the game engine or how it communicates with DirectX/Windows/theGPU, which is causing something that is not ‘fixed’ by this step; but, since it does work to get past the issue, I thought I would share, to help others that may be running into this seemingly-popular problem (‘popular’ judging from the queries I found about this issue on both the Battlelog forum and EA Support Forums, spanning a few years now..). I hope this works for you, dear reader, as it seems to have done, for me.

[Since this is not a true ‘fix’ (I do not know if this is permanent nor do I know the actual source/nature of the issue, therefore I cannot say this is a ‘fix’, imo); I will post this with the title “workaround”…]

Addendum:

Other helpful tips/steps that can possibly help, if the above step does not work (and some additional information), can be found in multiple places on the Battlefield and EA forums, such as this list by a helpful poster named STEEiL:
https://forums.battlefield.com/en-us/discussion/54605/directx-function-error-amd-getdeviceremovedreason-error-in-battlefield-1

Good Luck – I hope it gets working for you soon – and See You In The Game!

WORKOUT ANYTIME on WFMY News 2

WORKOUT ANYTIME on WFMY News 2

The WFMY News team had WORKOUT ANYTIME Franchisee Jeff Cook on the show to talk about how to do explosive exercises in just a few minutes each day. Mary Anne Mills from WORKOUT ANYTIME was also on the show from WORKOUT ANYTIME and they went through 4 different exercises that can be done at home to burn calories fast. In the next segment Mary Anne and Jeff went through exercises that show moms how they can work out while being pregnant. Mary Anne goes through exercises that build up endurance for labor and how to keep off weight while some moms “eat for two”. They went through the different cardio machines that keep the baby safe and go through a donkey kick exercise. Lastly, the station mentions where the WORKOUT ANYTIME is located in Greensboro and how to get more information on personal training sessions.


You can view the full segment here. 

Paperless Mission #9: Setting Up Your Class with Evernote

This is the ninth installment in my Go Paperless! Challenge Series. You can check out the other entries in the series here. Also be sure to link up with my Paperless Challenge Linky!

Mission #9: Set Up Your Class with Evernote

Today’s mission assumes that your class has easy access to technology. I teach in a 1:1 iPad setting, but I realize how blessed I am to have this and how few people — especially at the elementary level — get to do this. For those of you who have less access to classroom technology, I’m including modifications that you’ll be able to use at the end of the article.

It’s been a couple months since I started drinking the Evernote Kool-Aid, and I’m still loving it. I don’t have to worry about losing papers or information, and it has become my repository for just about everything. For the first time in my professional live, I feel like I’m getting a handle on organization. But then I see this:

And I’m reminded that just because I’m organized, doesn’t mean that my students are. In fact, all year long my fourth graders have been struggling with keeping track of class notes, transporting work between home and school, and remembering what materials to use to study for tests and quizzes. Part of that unquestionably comes with the age and maturity levels of 10-year-olds, but given how awesome technology has become, I knew there had to be a better way.

Enter student Evernote accounts. My students used Evernote on their iPads for the last 6 weeks of school, and I’ve been very pleased with the results. Here’s how we set it up.

Step #1: Register for new Evernote accounts.

This step can be done on either a computer or an iPad. (My pics will show the iPad view.) Students will need to have an email address in order to complete registration, but this can be tricky with students who are under the age of 13 since many of the students don’t have email yet. One work around that we found was to set up a class email address on Gmail (ex: [email protected]). Then, you can add the “+”symbol to the end of the username along with a string of letters and/or numbers before the “@gmail.com” ending. Evernote thinks all of these are different addresses, but Gmail doesn’t pay attention to anything after the “+” symbol, so everything will go back to the “fakeeberopolis” account. This lets students register without ever giving them an email address.

I had students put their lunch account numbers after the plus symbol, but names or other number combinations would work too. You just have to have the info after the “+” symbol be unique to each student so Evernote doesn’t think they’ve already registered. 

I let the students choose their own usernames and passwords, and I had them record those in a safe place so they could share them with parents. Next year, I’m likely to collect the information as well so I can easily help the students recover it. They don’t sign in and out of Evernote usually — they just stay logged in, so many of them forget.

Step #2: Build Notebooks for the Subject Areas

My students created notebooks for Reading, Writing, Word Study, Math, Science, and Social Studies. They later added notebooks for their Spanish and Music classes. During the set-up phase, we talked about the differences between notebooks and notes and how to move notes from one notebook to another. Next year, when I start this from the beginning of the year, we’ll also talk a lot about tagging notes to make them easier to find.
 

Why Student Evernote Notebooks Rock

1. More instructional time because transitions are so easy. Transitions between subjects used to take us forever because students would forget to grab a notebook or not have all the materials ready on time. Now transitions are just a quick stretch or brain break. They have all of their notes right in front of them already. We’re abandoning the cluttered bins and drawers.

2. Students are more accountable and prepared. We don’t have to worry about forgetting work at home or getting lost between home and school. It’s all in one place. In addition, students are able to create more comprehensive class notes. If we read an article using GoodReader, students can save it to their Evernote notebook. If we develop an anchor chart as a class, students can take a picture of it and add it to their notes to refer back to long after it’s gone from the classroom display. If they make a model of different types of triangles using toothpicks, they can photograph their work and add in captions later. More learning gets archived than we’d ever accomplish with a paper model.

3. Everything is portable between home and school. Students don’t get to take their iPads home, but as long as they save their work in Evernote, they can access it from any computer or mobile device. It also means that students aren’t leaving important readings or materials at school when they need to study for a test. I’ve had many frustrated parents complain that their child wasn’t bringing home the right materials to review for tests this year — especially because we don’t use traditional textbooks at my school — and this remedies all of that.

Another portability example is that I’ve also had students use Evernote as a word processor when they’re working on longer writing assignments because they can pick up their work between home and school. (In the future, I’d like to use Google Drive as their word processor, but until we get there as a school, this is an acceptable alternative.) Once students are ready to turn in a finished piece of writing, they copy and paste it into Pages, clean up the formatting, and turn it in through Edmodo. It has worked brilliantly this term, and I’m seeing much longer, more developed pieces of writing at all stages of the writing process now. I really think the ease of this process has played a role.

Now that we’re using Evernote regularly in the classroom, I can’t imagine ever going back. While I will miss the massive influx of office supplies (composition books, notebooks, etc) at the start of the next school year, I’m falling in love with the fact that the only things I take home with me each night are my laptop and iPad. Going paperless has been a glorious thing.

What are some ways you could use Evernote with your students? I’d love to hear about it in the comments section!

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.

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

CONCEPT INTERIOR DECORATORS NYC

Interior Decorators NYC

Interior Decorators NYC, there are many different benefits to live. Here, culture, food corners, training, and last but not least, the lounge and bar. If you want to spend a night in the city that never sleeps, then to New York City is a great bar, club and lounge, in particular to go. There are several rooms, and also spread throughout the city. live musicians are the best features of these lounges and bars. You can find indie rock band a lot of volume, and other local bands. Part of the show in New York City, a tremendously well. They are tastefully decorated, and the crowd, which is very appealing. These amazing living space in this late night to win the House, hip hop and youre likely to find one that will fit your musical taste.

They offer large crowds and expensive liquor and very elegant. The interior decoration of these rooms are for lights, big boost mood of the series, in fact, people also benefit from seeing the crowd warm with loud music and too much light. Interior Decorators NYC always find some very funny and what’s better than a bar, club lounges and especially where you can make your night of fun. Once your stomach is full with the best drinks in the theaters of New York, then is time to rock and roll music and if so, what better than a living room and also in New York, where fun begins.

In addition, these shows are also very useful during the time of the wedding reception. People are now tired of planning parties in hotels and other places. now part of wedding reception is poured into large halls, where people enjoy the maximum level. New York reception halls are simply incomplete without drinks. Here you can plan a cocktail, and also a bachelor party incurred prior to marriage. You can enjoy unlimited drinks which is great taste and you can also enjoy the loud music here. This part of reception or a cocktail can be fun with friends and other relatives. You know some reception includes dancing and fun, and this is the basic ingredient and that is what makes a great party for everyone. It is therefore the reception of the show is so famous in Interior Decorators NYC.

Interior Decorators NYC
Interior Decorators NYC

Battlefield Play4Free – PlayTesting The AEK-971 Assault Rifle (One Full Round – Myanmar – Raw Gameplay [Unedited] Video)

Battlefield Play4Free and The Daily Draw

Just a quick primer for those that don’t know; Battlefield Play4Free is a Free-To-Play title, which means it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money. In this game, you do so by purchasing “Play4Free Funds” that you can then use in the in-game Store. There is also a nice feature offered where you can win ‘prizes’ (weapons, armor, clothing, etc) from a game called The Daily Draw at the main Battlefield Play4Free website. You can play once every day, choosing a card from a random draw of eight and the card you choose will be an item ‘underneath’.

The items possible to win range from temporary one-day-use-only weapons and clothing, to seven-day-use ones, to permanent items your character (Soldier) can use in the game forever (for example, a scope that can be attached to a gun for that soldier for all time). This is great for those who can’t afford to purchase many in-game items, as it not only offers the possibility of getting some great gear ‘forever’, it also gives a nice preview of a weapon, mod or clothing, so that you can see what it will look like/feel like, if you decide to splurge and purchase it for yourself (supporting the game and developers as well) sometime in the future. The Daily Draw also gives a chance to win ‘Boosts’, where you can earn extra Credits [for instance], as seen in the screenshot below:

The AEK-971 Assault Rifle

I recently won the AEK-971 in The Daily Draw on my Assault class soldier and thought I’d try it out and see how it felt and quickly write a post about it [I call these ‘PlayTests’]. Now, I am not a gun expert or know a lot about the statistics of the guns, so I will mainly be discussing briefly here how the gun ‘feels’ and ‘plays’, especially compared to the default G3A4 Assault Rifle.

The AEK-971 unlocks nice and early at Soldier Level 3, but the main reason for this seems to be that it isn’t supposed to be very different from the Default Assault Class Rifle. As you can see from the comparison above, which is the main Store/Inventory screen information for the weapons, the only real difference is the amount of damage it can do. It has the same accuracy rating as the G3A4, the same range, and the same amount of ammo in the mags. After winning it in The Daily Draw, I played a few rounds with AEK-971 and originally recorded a couple of full matches. Here is one full match, shared unedited for you [a ‘Raw Gameplay’ video], testing out the AEK-971:

I was also testing out the Trial of CyberLink’s PowerDirector 12 for editing.
A Review article about that application – with Tips – Coming Soon™!

Despite not being listed as any more accurate than the G3, I felt more ‘capable’ with the AEK (as though I could ‘put up a fight’ a lot better), probably due to the increased damage. It feels a little more accurate too, even though it isn’t really supposed to be, according to the Store/Inventory info for the gun. So, I figured this is a great time to do some testing! [Yay, tests! lol]

AEK-971 Accuracy Analysis

I did some basic analysis on the recoil pattern of this rifle and it is indeed similar to the default assault rifle, but the AEK is ever-so-slightly more accurate, in my opinion. Here is an example of a test I did, a screenshot of the spread patterns, collecting the bullet markings, below:

Coloured spray paint marking the AEK-971’s Bullet Spread, on average
(Click to see Full Size)
  • The left side is the spread while ‘shooting from the hip’, not using the sights, just standing there holding down the trigger  [the spray painted arrow is red-coloured as in, ‘try not to do this at all if you can, unless in very close quarters combat’]
  • The right side is the spread while ‘zoomed in’, that is, using the sights on the gun (it would use a scope if there was one), still just standing there holding down the trigger  [the spray painted arrow is yellow-coloured as in, ‘try to avoid this’]
  • In the middle is the spread while zoomed in/using the sights, crouching down, still holding down the trigger though – but also now compensating for the recoil of the gun (attempting to contain the spread into a small area) – in this case, slowly pulling DOWN the mouse while firing since the recoil of this gun pulls the barrel UP  [the spray painted box is green-coloured as in, it is recommended to do this (even better if you can tap the trigger instead of holding it down)]

As you can see, even though the rated accuracy for this gun is “Low”, you can get a pretty decent containment of the spread, by kneeling down, using the sights, and compensating for the recoil by moving the mouse accordingly [this little tip helps with all guns].

In most games, you can try to compensate for the recoil of a gun by slowly moving the mouse in the opposing direction to where the barrel travels. For instance, if the recoil pulls the barrel of the gun left, when shooting, moving the mouse to the right then, will cancel out some of the recoil and make for a smaller spread of bullets and easier/faster repositioning for the next shot. Try to remember that each gun will be  different in it’s recoil and which direction you should compensate, when using each weapon though. 
[Note that due to game programmers making bullets ‘miss’ (no matter what), in an attempt to imitate reality (which has imperfections in the gun and bullets, air changes, etc), it will never be possible to fully compensate/correct for the ‘spread’ of bullets in a gun (this goes for most games)]. 



In my tests, the Assault Default G3A4 seemed to pull up and away to the left slightly, when shooting it. Holding down the trigger longer, the gun climbs way up into the sky easily (hence the “Low” Accuracy rating, I assume). For the AEK-971, it does still pull up, but it does not pull to the left in the same way as the G3A4, especially when using the sights. It sort of does a light ‘stepping’ to the left and then to the right, somewhat randomly [whatever the algorithm is in the programming]. This, to me, makes it ever-so-slightly more accurate in the ‘feel’ of the gun, because while it still ‘goes all over the place’ when shooting, it sort of compensates for itself just a bit, and the end result is more of a direct climb up in the recoil, something that felt, to me, easier to compensate for than with the Assault default G3. (I assume this very slight change in the spread/recoil is not enough to win this gun a “Medium” rating in Accuracy, but it is enough to make you have to Level to 3 in order to be able to purchase it..).

Close-To-Medium Range Kill with the AEK-971 in Myanmar. Even with the ‘side-stepping’ that the gun does (and the enemy strafed around as he ran out towards me from behind the rock in the center of the screen) I still got the kill, mostly due to the Very High Damage Rating of the weapon
(Click to see Full Size)

In Conclusion

Overall, the AEK-971 was similar to the default Assault class rifle, the G3A4, when playing. To me, it did feel slightly more accurate, but not by much. If you are having a really hard time hitting people with the G3A4, your accuracy won’t increase very much at all if you purchased this rifle. However, if you are getting used to the default Assault gun, this one packs a lot more punch, and you’ll be getting more kills overall if you upgrade to it. Because I recently won this gun Permanently [during the course of compiling this article, yes it does happen in The Daily Draw! woot] I can’t see the current price for this rifle anymore, to purchase it from the in-game Store; but last time checking, it was only 300 Credits to try it out for one full day. It was also listed as [what I call] ‘Earnable’ because, if you can rack up 45,000 Credits, you won’t have to pay for upgrading to this rifle with any Real Money at all (you can just use the Credits). If you did buy some Play4Free Funds and have 1,250 to spare, you can purchase it at anytime (not having to wait until Soldier Level 3), permanently. So in closing, PlayTesting the AEK-971, I found it slightly better than the Default Assault Class Rifle, even if it only ‘felt’ that way due to the higher damage it does.

Long Range Kill with the AEK-971 in Myanmar. The thin iron sights of the gun (default sights) help a lot with targeting farther away. With the Very High Damage Rating – even though the gun has a Low Accuracy Rating – single-shot/tap shooting can still make it lethal at range, when needed
(Click to see Full Size)

Have fun trying it out for yourself sometime and See You In The Games!

Gameplay Disclaimer: Any gameplay videos or animations uploaded are only one example of one possible path of game play and is not representative of the gameplay experience of the entirety of the game material as it is non-repeatable in exactness (movements, actions, viewpoints, etc) to a high degree of accuracy (especially in regards to online multiplayer play and interactions) and therefore is not a representation of a large portion of the game content (this includes complete Walkthroughs/Playthroughs, Raw Gameplay Footage and Tutorials). All material and content uploaded attempts to respect copyright and is presented for Educational and Entertainment purposes only, utilized under Fair Use and can be construed as Free Advertising. No copyright infringement is intended and cannot be inferred. Any possible representation approaching any infringement, to those seeking infringement action, requires double notification and will be honoured by permanent removal of the infringing material. This information exists for entertainment and educational purposes only and is not a substitute for medical attention.

cool little trailer with a hinged top

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

CONCEPT KIDS ROOM PAINT COLORS DESIGN

KIDS BATHROOM PAINT COLORS

Looking for ideas for decorating Kids Room Paint Colors? Enter a space about the longevity of choosing background elements that are long lasting. Then use the equipment, bedding, area rugs and cheap to create themes easily hangeable. Unlike other rooms of the house, which mainly reflects your personality, decor rooms children requires slightly different approach. If you are a first time parent or a veteran, decorating baby rooms are not childs play.

This is a very complex process in which an adult is to incorporate all the safety features and mix with a childhood fantasy. The room is a device identification of the child, not yours. But the change of the children, then you need to think ahead: the design is easy to change a child of five years or two? There is room for storage, research, animal or doll collections, or a wrestling match?

First, consult with the child. Be sure to consider the child likes or dislikes when decorating their space. Decorating the kids room paint colors is a work in progress – planning begins before birth and continues throughout childhood. You can be as creative and on top of your child you are dynamic and playful colors work well in a child’s room. Always paint childrens rooms with a semi-gloss, if the walls are easy to dry without being too bright.

Regarding storage, check your local do-it-your-own for a wide range of affordable solutions. As children grow, learn, play and explore their environment should respond. Children will love the exciting makeover, because they focus on their preferred interests in all age groups. As your child grows, ask for their input for kids room paint colors.

KIDS ROOM PAINT COLORS
KIDS BEDROOM PAINT COLORS

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?

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!

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.

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. “

My Trip to Bangladesh June 2011. Cont…..

The assignment is now over; managed to progress the milestones without much trouble given that I lost a total of 4 days to strikes. The draft evaluation report was well accepted by the client; now comes the tricky part getting comments on the report. There are basically 2 types of comments that a consultant is likely to get on a report. The first being, comments regarding the structure / formatting and style of the report and some times regarding the language. We have all had different educations and are used to a particular vocabulary; further at some point in our lives we have written a report and we generally stick to that structure while accommodating subject related topics. My rule of thumb is that I give in to these requests as it is just not worth the discussion regarding it. I prefer to use that time for some thing else. The second being, comments regarding the contents such as findings, recommendations etc. Here I generally play hard ball, unless I am presented with an argument backed by facts / proof. This goes to the hart of your position as an independent, unbiased professional consultant. I look forward to these comments as they challenge your thinking and help you to be a better consultant as well. I am supposed to get all the comments by next Friday as the end of the assignment / submission of the final report scheduled after 2 days of receiving all the comments.
During my last week in Dhaka my health deteriorated (food poisoning). My fault for eating some pastries (short eats) offered to me during a meeting. Momentary laps of concentration. . I have been coming to Bangladesh since 2006 and this is the first time this happened to me. My dread was the journey back to Colombo which I made with the aid of Imodium. I know this drug is banned in some countries but it is a life saver when traveling.
I do not have any other assignments lined up at this moment. Now that I am back in Colombo I need to tie up some outstanding issues. These are in fact 3 reports, 1) finalizing the report for the current Bangladesh Assignment, 2) finalize the Strategic Plan for my client in Batticaloa and 3) Submit a reflection I did for myself for the institute of consulting.

Immune Complex Food Sensitivity

These occur when antibodies attack allergens but don’t manage to kill them. The result is an allergen (called an antigen) with an antibody stuck to it. This creates a whole new animal (an antigen-antibody complex) that the body doesn’t recognize. When this happens, the ‘new animal’ starts circulating around the body, and this circulatory immune complex, or CIC, can eventually lodge in tissue.

CICs create many of the same reactions as classic allergies. When they circulate through or lodge in tissues, such as those of the kidneys, lungs, liver, or joints, they can cause terrible problems by starting immune and inflammatory responses. They can cause joint problems similar to arthritis, and they can cause organs to malfunction. They often interfere with the body’s filtering mechanisms, such as the lymphatic system and kidneys. Some researchers believe they contribute to many types of kidney disease, some of which are eventually fatal.

Diet Start

Sometimes, people with serious CIC problems experience widespread conditions — such as migraines, kidney problems, and joint pain — and never realize that all of these problems have a single cause.

Frequently, patients come to me hoping only to lose weight, but when they resolve problems such as excessive CIC production, they also overcome other serious health conditions. One recent patient, for example, not only lost 22 pounds but also recovered from chronic joint pain, migraines, and gallbladder inflammation. This patient was happy to lose her weight, but was overjoyed to solve the other problems. Of course she had to make a serious commitment to her health and change her lifestyle. But she enjoyed the whole process, because she felt so much better every step of the way.

This reinforced my belief in the adage, ‘If you just strive for thin, you’ll never win. Strive for health, and thin will follow.’

Now you know about the risk factors that make you vulnerable to food reactions, and you know how food reactions work. Good for you! You now have more knowledge about this subject than many doctors do.

Now that you have a good foundation of knowledge, you’ll be able to understand why food reactions cause bloating and swelling. Once you understand this, you need never again be a victim of false fat.

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.

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!

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

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

WORKOUT ANYTIME on Cincinnati.com

WORKOUT ANYTIME on Cincinnati.com

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

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

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!

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

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

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY DINING ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

Trip to Hyderabad Cont

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

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

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

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

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

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

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

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

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

Quick Tip: Fallout 4 – “Get Rid Of Someone You Don’t Like” in Your Settlement (Without Killing Them or Using Cheats) [Suggestion, Text-Only Mode]

Just wanted to share something that came up, in answering a Question someone asked in the Official Steam Forum for Fallout 4 – in case anyone has a Settler in one of their bases that they really, really don’t like…

A person asked in the Forum, how to ‘get rid of’ Jezebel‘, whom for those who do not know, is a Robo-Brain type automatron, from the Automatron Official DLC. Without getting into any Spoilers, I’ll just say “she has an attitude”…

However, because she is a Resident of your Settlement, you cannot easily get rid of her, as attempting to just kill her will set all of the other Settlers gunning for your head in retaliation/defense.

Also, although she can be Assigned to the Task of, say running a Shop at the far end of Town and ‘stay there’, she is not of much use in that respect – because Robots cannot run Shops/Stores [sadly].

I thought of using her to start a Supply Line (so her Task/Job will take her out of town almost all of the time and you’ll rarely ever have to see her) – and saw that another helpful Fallout 4 player thought of the same thing – and already posted it as a Reply in the Discussion…

Still, I could add (as a Tip perhaps); that you can ‘send her away’ even more so by first Moving her to a Settlement that you rarely go to (using the MOVE menu bar command, at the bottom of the Workshop Mode interface).

You could Move her to Oberon Station perhaps, or The Slog [those are where I normally send ‘people I don’t like’ lol] – anywhere that you normally don’t ‘check up on’ as much as you do your other Settlements…

Then, after that, Assign her to become a Provisioner and start up a Supply Line (using the SUPPLY LINE menu bar command, in Workshop Mode) between the starting place of where you sent her (“far away”) and another place you rarely go to – that way, you will REALLY never have to see her again!

[Actually, you may still run into her, as you run into your Provisioners if you journey into the paths between the Settlements you have Supply Lines set up for – but still, if you pick two remote places that you don’t really visit often as her Supply Line nodes (start and end points), then you’ll really rarely ever bump into her]

Either way, I hope these ideas help any of you ‘get rid of someone’ you don’t like, from a Settlement (and you don’t want to kill them or use cheats/commands to do it). Have fun in Fallout 4!

‘Setting Of The Month’: Bandicam’s Xvid Implementation (with Screenshots and Quality Analysis)

As the First Post of a new type of article here at The Game Tips And More Blog
[started due to popular demand!], I would like to explain a bit about my ‘Setting Of The Month’:
What is meant by “Of The Month” (at least at this blog), is less ‘lunar syzygy’ and more ‘what is currently being served’, in concept. Every once in a while I will post what Recording Settings or Rendering Settings I am currently using. I want to begin doing these posts in response to two things:

  • It was requested by you readers! Over the first half of the year, I run a Poll here at the Blog (it is located on the top right panel area) and currently, the single most popular Requested Topic For Future Posts is “Tips and Tricks of Video Capturing and Editing”. Therefore, as part of answering that call ‘by popular demand’, by my respected readers, I want to share as a ‘Tip’ what settings I have been using of late to capture – not to tell you ‘what to use’, but to simply give everyone a suggestion – perhaps even a place to start from, when recording or editing their gameplay adventures.
  • I see ‘settings’ asked about a lot, everywhere. Whether it is in game forums, technical forums, video editing and recording application forums, or even in my Inbox once in a while, people are constantly asking what settings to use, or “what settings do you use” – and that’s great! I’m glad to see helpful replies of others (and sometimes short explanations on how someone is using a specific setting and why). As anyone who has asked me directly knows, I enjoy helping others with suggestions on settings and usually try to explain why I am using one setting over another.
And so, here is the first edition of a new addition to this blog, without further adieu:

 

This Month’s Featured Setting

Bandicam’s Xvid Codec

For the past little while, I have been messing with the Xvid codec – not the ‘official’ one from XviD.org that you have to download – the one that is built-in to Bandicam, easily available via pull-down menu in the Format area, where you choose which codec you want to record with. As of the most recent version of Bandicam [at the time of this post], Xvid is now the Default Codec that is pre-selected, when you install/startup Bandicam. Where in previous versions, a ‘Bandisoft-optimized’ MPEG-1 codec was the Default, now a ‘Bandisoft-optimized’ version of Xvid is thrust into the limelight – and I wanted to test this puppy out and see what tricks it can do!

If you’ve were computing through the 1990’s, you may have heard about the Xvid codec. A competitor to the DivX codec around the turn of the millennium, I am actually going to skip over the history of the Xvid codec [other than this one paragraph]. Parts of such history may actually be a ‘dark affair’ (depending on who you talk to), worthy of it’s own short documentary, as the DivX vs XviD history has some aspects in common to the history of other products and companies that were popular over time [with Saturday Night Television Specials such as “Apple vs Microsoft”, “Xerox vs Apple” and more..]. As with many companies and products in popular use today, they all have “Origin Stories” that you won’t find on The Internet and never will… And Now, Back To Your Regularly Scheduled Program

The Xvid codec is a version of MPEG-4 (it is MPEG-4 Part 2 or “H.263/ASP”), so it is directly related to it’s younger-but-bigger brother, AVC (which is MPEG-4 Part 10 or “H.264/AVC”). As such, Xvid [ASP] does not have many of the functions that are found in H.264 [AVC], such as Deblocking, where the codec will try to ‘hide’ some compression artifacts that occur due to over-compression; but Xvid is still a great codec to record with, it’s main strength being speed. Because it doesn’t have many of the processing functions of it’s more recent and bulkier MPEG-4 versions, it can ‘figure out a frame and save it to a file’ very quickly – which is essentially what is happening, technically, when game recording.

Recording with Bandicam’s Default settings for their implementation of Xvid [designated herein as “Xvid(b)”**, to show that it is the “Bandicam-Optimized Version of Xvid”] will give you a Quality Setting of 80%. The capturing framerate, by Default, is set at 30 fps (Frames-Per-Second). The audio format, in this Default setting, is compressed “MPEG-1 Layer 2” format (MP2) for the Audio. Here is a screenshot showing what all of Bandicam’s Default settings, for their implementation of Xvid, looks like in one image:

The ‘Setting Of The Month’: Bandicam’s Version of Xvid, included with Bandicam (Default Settings)
Click to see Full Size

Below, are a sampling of a handful of games and the framerate performance hits that were seen while recording with these Default Xvid(b) settings (i.e. the differences between ‘playing the game and not recording’ versus ‘playing the game and recording at the same time’):
table.tableizer-table { border: 1px solid #CCC; font-family: Arial, Helvetica, sans-serif font-size: 12px; } .tableizer-table td { padding: 4px; margin: 3px; border: 1px solid #ccc; } .tableizer-table th { background-color: #104E8B; color: #FFF; font-weight: bold; }

Recorded Game Title                     Resolution      Performance Hit (Δ)
Hitman: Absolution Benchmark 1366×768 ~ 2 fps
Hitman: Absolution Benchmark 2560×1440 ~ 4 fps
FurMark (Full Run) 1366×768 ~ 2 fps
FurMark (Full Run) 2560×1440 ~ 0 fps
Unigine Valley Benchmark 1366×768 ~ 6 fps
Unigine Valley Benchmark 2560×1440
Batman: Arkham City Benchmark 1366×768 ~ 4 fps
Batman: Arkham City Benchmark 2560×1440 ~ 9 fps
Skyrim (Introduction) 1366×768 ~ 0-8 fps
Skyrim (Introduction) 2560×1440
Minecraft 1366×768 ~ 0 fps
Minecraft 2560×1440 ~ 0 fps

table code created by Danny Sanchez (journalistopia.com)

As you can see in the table above, the difference in framerate between ‘Playing’ and ‘Playing While Recording’ is very minimal [the performance ‘drain’ being accentuated in higher resolutions for most games]. Although only a handful of games were tested, I did try testing both spectra of resolutions possibly in use by the average gamer today, by recording with an ‘enthusiast’ resolution (2K/1440p) as well as a commonly-run laptop/notebook resolution (1366×768) which could also be run by older or less-capable systems. Bandicam’s optimized Xvid performs very well in the tests, with almost as low of a performance change as the ‘super-light-performance-hitting’ MJPEG codec.

Like MJPEG however, Xvid’s weakness is the lack of tools to compensate for compression. Again, I mention here the MPEG-4/AVC ability to somewhat ‘hide’ compression artifacts, with code for utilities such as “Deblocking” built into the codec, where the edges of areas that the codec is making its calculations in are ‘softened’, so that the ‘blocky’ effect of high compression (called Macroblocking) is less visible. In Xvid, there is no such utility, so if too high a compression level is attempted [too low a bitrate is stipulated], then these ‘block’ artifacts can easily be seen, especially in ‘flatter’ areas of a frame (portions of the screen with less color and/or changes happening), as seen in the below frames, extractions from the actual recorded video frames themselves:

[In the examples below, when the compression artifacts aren’t as obvious, I will show the entire screenshot in compressed JPG format, then underneath I ‘zoom in’ to show the compression artifacts from the codec as magnified extractions from the original video frames, in BMP (BitMaP) format. I use sampled areas for that, as full 1440p Screenshots in an uncompressed format would be over 10MB each]

Xvid(b)** at 90% Quality [altered from Default 80% Quality Setting], Battlefield 3.
Click to see Full Size
The result when recording at 90% Quality (up from the Default of 80%) was very satisfactory, with only ‘nit-pickable’ parts to show the codec’s weaknesses, like the Upper Left area of this scene above (with the dark interior areas). Some artifacting can also be seen in the Middle Top area (slightly obvious even in this compressed JPG), where the plain sky areas take the brunt of the compression of this frame taken from the original game recording video produced by Bandicam.

Xvid(b)** at Bandicam’s Default of 80% Quality, Battlefield 3.
Click to see Full Size
The above image is taken from a game recording of Battlefield 3 that had some pistol action going on, with an explosion caught in the background. The quality of Bandicam’s Default setting isn’t too bad and high action scenes can actually look quite acceptable. For example, in this frame above, with the explosion occurring on an upper walkway, only the Right Edge of the explosion (with the debris) has obvious Macroblocking – and the sidewalk [and foliage] macroblocks had to be ‘looked for’ here – and are less noticeable in the moving video. The ‘flatter area’ (with less colour variations) in this scene, is the poster advertisement, which the codec punishes with compression, leaving colour banding and macroblocks evident. The rest of scene is more complicated material and demands the codec to utilize more bitrate, ending up looking not too bad at all, when VBR is used (Variable BitRate, “changing data rate”) mode).

[I personally found that in dark (as in nighttime) scenes, at 80% Quality there was distracting colour quantization (colour quality loss) and macroblocks (little square compression artifacts); but for most material, the 80% Quality setting seems ok to use for Xvid(b)**, most of the time]

Xvid(b)** at Bandicam’s Default setting for Xvid of 80% Quality, the Batman: Arkham City Benchmark.
Click to see Full Size
The above image is an extracted frame from a recording of the Batman: Arkham City Benchmark. A very difficult scene for any codec (unless you tell it to ‘keep all quality, use 100%’ and then don’t mind the larger file size that will be created) it is hard for a codec to decide what to compress and what not to, as particles fly all over the place and light and dark areas shift around as the Benchmark runs through this area with changing levels/regions of Luma [lightness, brightness]. Bandicam’s Xvid did a good job trying to keep the text sharp at 1440p – but at 80% Quality, macroblocks are everywhere (those present in the screenshot above are not from the JPG compression, they were present in the game recording itself). At 80% Quality, anything with subtle gradient colour changes are absolutely tortured by the codec, seen especially in the change from light to dark in the Center Top light fixture area and the Left Lower curtain region. Bright areas however, such as the light fixtures themselves and almost all of the particles flying around, are judged by the codec to be ‘important to human eyes’ and detail is kept high for those objects.

Xvid(b)** at Bandicam’s Default setting of 80% Quality, Minecraft.
Click to see Full Size
The above frame is taken from a recording of the Minecraft Demo starting shoreline, originally captured at 1440p (the image is resized down to 1280×720). I was interested in how Xvid would handle Minecraft, a difficult game to capture and compress, as hard edges and lines are everywhere. Bandicam’s version of Xvid did surprisingly well, as the video recording itself is a joy to watch, with compression artifacts barely noticeable (recording at higher resolutions helps with that, but uses more disk space for the game recordings). Magnification of the original video frame is just below (next image):

These two sampled regions are magnified to 200% (doubled in size). They were extracted from the game recording frame above, which itself came from the original game recording produced by Bandicam and the built-in Xvid codec.
Click to see Full Size
While not as obvious in the moving video, the above frame extractions (both Left and Right sides) show Gibbs Effects [‘ringing’ or ‘mosquito noise’] around the hard edges of Minecraft’s graphics. The colour gradient changes, blending slowly into the background/sky colour in the Right Half of the above image also cause Ringing and Macroblocks to occur. Distant water gets treated with extreme prejudice by the codec, as the jumble of lines and animation from the textures are ‘sluffed together’ [my technical term] and Macroblocks are obvious. Again, these artifacts are more obvious in the stills from the game recording – the video itself, when watched, was more appealing to the eye and these compression artifacts aren’t as noticed as the frames fly by and the cow looks at you in a wondering manner.

Regardless of some of Xvid’s compression shortcomings illustrated above, with the speed that it performs at, along with the ability to turn up the Quality setting in Bandicam, these artifacts shown will not occur as often in higher quality settings – and then Xvid can be a nice codec to run with, especially if a system cannot handle a codec that does higher processing on the frames [taking more time to do calculations on them and saving them to a file, creating ‘lag’]. Older systems or laptops that do not have the hardware to utilize GPU-accelerated game recording (with codecs such as NVIDIA’s CUDA and NVENC, AMD’s App Acceleration and Intel’s Quick Sync) can utilize Xvid as a less-taxing codec to record with [as another option on the Utility Belt of Game Recording Codecs to choose from]. Indeed, it is almost as speed efficient as the ever-compatible MJPEG codec, for capturing, editing and compression.

The default setting, when installing Bandicam, creates a GOP of 150 [GOP stands for Group Of Pictures or the number of frames between Information/Key Frames in a video]. This is fine for normal viewing (and it leaves a lot of headroom for compressing ‘only the differences’ between the frames, resulting in smaller filesizes), but a large GOP can create problems with editing, as many NLE’s (Non-Linear Editors, such as Sony’s Vegas/MovieStudio line, Adobe’s Premiere products, Lightworks and more) do not work well with so many frames in-between the Keyframes – however, editors such as Corel’s VideoStudio, CyberLink’s PowerDirector and Microsoft’s own Movie Maker do not exhibit this issue [I tested these three applications by hand, myself, just to make sure and they imported fine and were handled without the “glitchy-ness” or “trails” that were exhibited in (for example) Vegas].

Although originally captured for an article on the Xvid codec here (which can potentially also experience the issue mentioned in the above paragraph) this image shows an example of what the “trails” or “glitchy-ness” will look like, as it was captured from a video with a Large GOP (large keyframe interval) output produced by Vegas. (Click to see Full Size)

When editing a video with a large GOP, the video editing application must ‘seek’ to the next Keyframe whenever it has to process a request and calculate/build all of the frames from there (which slows things down and delays processing and editing). Also, depending on the application, with some programs video can only be ‘cut’ on keyframes (unless an application is coded to create keyframes where needed). All of these steps and problems created by ‘Long-GOP’ video can be avoided [when using the above-mentioned video editing programs] by simply adjusting the Keyframe Interval in the Xvid settings to “1”.

One caveat to keep in mind, with setting a Keyframe Interval of “1”: although it will now make for speedy/easier/morecompatible editing with many video editing applications, the codec will not have as much ‘headroom’ to work with, when compressing your game recording material. 
What this means is, that instead of only keeping track of the changes between frames (say, a person running by down the side of the screen), where the codec will literally only save those ‘differences’ in the file; it now has to save every single portion of the viewable screen in every single frame, complete and independent in ‘stand-alone’ frames (the KeyFrames), and while the video will be much faster in seeking and have increased editing compatibility, the codec requires much more bitrate now, to save ‘everything’ in every single frame.
The result: your video file size will end up larger than before. However, you can now edit the video in Vegas, Premiere, Lightworks and more… the choice of how to go about this aspect then, is up to you [whether to use a GOP of 1 for easier editing, or not]. If you do not use these specific video editing programs (perhaps instead, you are using PowerDirector or VideoStudio Pro or Movie Maker, which to not have as much trouble with ‘Long-GOP’ material, not needing the GOP to be one frame) or you are not having problems with whatever editor you are currently using, there is no need to make this change to the Xvid recording settings in Bandicam [this is why there is no green indicator arrow in my ‘Suggested Settings’ illustration coming up in a little while, for this option]
Staying on the topic of Bitrate [from the above paragraph] for a moment, “..what kind of file sizes are we looking at..?”, you might ask. Well, here is a sampling of some of the Bitrates that were seen when recording with Xvid(b)** at Bandicam’s Default Settings for the codec:
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Recorded Game Title                    Resolution     BitRate (Mbps, GBph) 
Hitman: Absolution Benchmark 1366×768 ~ 34 Mbps, 0.97GB/hour
Hitman: Absolution Benchmark 2560×1440 ~ 83 Mbps, 2.4GB/hour
FurMark (Full Run) 1366×768 ~ 44 Mbps, 1.2GB/hour
FurMark (Full Run) 2560×1440 ~ 45 Mbps, 1.2GB/hour
Unigine Valley Benchmark 1366×768 ~ 37 Mbps, 1.06GB/hour
Unigine Valley Benchmark 2560×1440
Batman: Arkham City Benchmark 1366×768 ~ 20 Mbps, 0.57GB/hour
Batman: Arkham City Benchmark 2560×1440 ~ 54 Mbps, 1.5GB/hour
table code created by Danny Sanchez (journalistopia.com)
Just to compare some file sizes of other codecs: the Low Quality setting for the Dxtory codec (with Compression) recorded a run of the Unigine Valley Benchmark (at 1080p) at about 326Mbps (9.3GB/hour), while FRAPS produced a recording of about 291Mbps (8.3GB/hour), with Lagarith (in Default/RGB Mode) creating a recording of the same material that ran at about 235Mbps (6.7GB/hour). Of course, bitrates fluctuate, depending on the complexity of the material (more movement/action/etc, which requires more bitrate to properly represent the material.. but a longer explanation of that is outside the scope of this post [believe it or not…I’m trying to keep them ‘short’! hah]).
The other setting that can be changed in the Bandicam interface for their version of the Xvid codec, is the Quality. Here is an example of the differences in quality output at the various Quality settings for Bandicam’s Xvid:
Comparison between varying Quality settings, for Bandicam’s version of Xvid (from Left to Right; Quality at 40%, 60%, 80% and 100% Quality). The JPG compression used for this composite [the four videos side-by-side] did not overly affect the Macroblocking occurring – the ‘blockyness’ seen in these frames is almost untouched, even though the videos from the original Unigine Valley Benchmark recordings were converted into this JPEG image – this is very close to how it looked in the video (although slightly more noticeable as still images). Click to see Full Size
As you can see, the perceived quality for Xvid goes down quickly, with Macroblocks becoming more obvious as the quality setting goes down. However, acceptable Quality can be maintained if the quality setting is kept high [in my opinion, stay at 90% or higher if you can]. Remember though, that with the higher quality settings, more space will be required by the codec, to save all of that data. Also, if using a Keyframe Interval of “1” (creating a GOP size of one frame, each frame in the video then being a Keyframe), the codec will also not have as much room to compress the images/video and your output size will increase. As stated above though, the benefit of using a Keyframe Interval of “1” is, then your game recordings will be easily importable/editable in NLEs like Premiere, Vegas, Lightworks, etc – if you are are having troubles with those specific applications [if you are not, there is no need to limit the GOP to one frame, which is why there is no green arrow indicator in the below illustration]. Below, are my Suggested Settings then, for this codec in Bandicam, in one image:
The ‘Setting Of The Month’: Bandicam’s Version of Xvid, included with Bandicam (Suggested Settings):
Quality is at 90%, PCM (“Uncompressed”) Audio is selected [mainly for editing compatibility], a higher compression (“Smaller file Size” option) is chosen (and a Keyframe interval of “1” is suggested for compatibility with editing applications such as Vegas, Premiere, Lightworks, etc. if required [only change if needed as it increases file size, no green arrow indicator is shown on the Keyframe Interval])
Click to see Full Size

Overall, I think ‘Bandisoft’s version of Xvid’ in Bandicam does a decent job with Quality – and is downright excellent where Performance is concerned. On my system (and hopefully yours), Bandicam’s Xvid had very little drain on the performance of the game while recording with it, creating very little ‘lag’ while recording (it had a low ‘performance hit’). As long as the quality setting is kept high (90-100%), the recorded output Quality can be quite acceptable, with only a little Macroblocking (block shapes being visible) and Posterization [colour quantization, which is a reduction in the amount of colours, resulting in ‘colour banding’ or ‘bands’ seen] in the darker and ‘flatter’ areas of a frame in a game recording (Macroblocking may occur in areas such as skies, less-colourful regions, etc). Try out some recordings with Bandicam’s version of Xvid for yourself and see if you prefer using it for recording your gaming adventures.
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 wish – use what you prefer. 



See you in the games!


Personal Short Version/Opinion:


While the Bandisoft-optimized version of Xvid included in Bandicam works pretty well and is fast, I find myself not using it very often, other than this past month or so, for testing. After recording for a while with Xvid’s ‘successor’, h.264/AVC, the extra features of Deblocking and other tools in AVC have ‘spoiled’ me. Going back to the slightly more ‘blocky’ output of Xvid – even though it creates very little lag when recording – is slightly distracting to my eyes. When I see an Xvid game capture of mine now, my eyes are instantly drawn to the darker/flatter areas of the scene and those little tiny block shapes…and I sigh at the slowly-aging Xvid codec, remembering its’ heyday’ of compressing my TV shows recorded on my ATi TV Wonder PCI card. The late 1990’s and the 2000’s were ‘Xvid’s Time’ to me, when I used it for almost everything – and while it performs well in game recording today (even Xvid.org’s ‘Official’ version, with the right settings), I am now just too used to the benefits of more modern codecs, like h.264/AVC, which can even use the videocard/hardware, for GPU-accelerated recording.

I realize there are a lot of people gaming on laptops out there, and not everyone has a dedicated/separate videocard inside their system to record with, but the more I use my GPU to record with, the more I am impressed with the performance when recording most games [note that some games ‘don’t like’ GPU-accelerated recording (are not fully coded for compatibility with it) and these games have large hits to performance with it]. At the moment of this writing, I have two NVIDIA videocards running in my system (performing together in SLI mode) and I am enjoying using the GPU-accelerated CUDA offering in Bandicam to record with. Like AMD’s AppAcceleration and INTEL’s QuickSync, CUDA utilizes H.264/AVC through the hardware to record, having high performance [for most games] and producing nice output, utilizing some of the newer aspects of MPEG-4 (such as Deblocking) when recording, to hide compression artifacts [the little ‘glitches’ from compressing the video]. The speed, and presence of light ‘compression correction’ from this hardware implementation of MPEG4 has spoiled me now, and I am finding it hard to go back to the slightly more obvious artifacting in ‘older’ codecs, such as MPEG-1 or Xvid (which is ‘older’ MPEG-4), especially when those codecs are used at lower quality settings, to try and save hard drive space. (Turning up the Quality settings for these codecs helps a lot, if your system can handle it)

As CPU architecture evolves and modern CPUs have ‘mini-GPUs’ built into them, the differentiation of capability between ‘gaming rigs’ and ‘gaming laptops’ blurs [as far as game recording goes], as GPU-accelerated game recording is possible now by less and less expensive hardware (AMD APUs) and processors (INTEL’s QuickSync), even within laptops [as opposed to full desktop systems]. This means that “gaming laptops” now have much more capability when it comes to game recording, today. If your laptop is capable of using GPU-accelerated recording, give it a try. If it is not, systems that do not use the GPU to compress their video can still perform well recording games, as is shown with the above article, by using Xvid. “If you can’t choose the H.264 encoder in Bandicam, choose ‘Xvid'” ~ Quote from the Bandicam.com website.

Do some testing of your own dear reader – and have fun experimenting, finding a codec that you will eventually prefer to record with – and See You In The Games…
Last Remarks (in addition/continuation to the Prologue of this article): 
Another thing to keep in mind is, that my settings (both for Recording and Editing/Rendering) change slightly over time… I may have been able to purchase a new disk drive recently for instance, so then I will allow my recordings to take up more space [for a while anyway]. I may be trying out a Demo/Trial of a new version of a Video Editing Application, so I have been experimenting with some different Rendering settings. Perhaps a videocard driver or codec was updated, so now I will experiment a bit with the recording application settings, seeing if I can squeeze a little more Quality out of my recordings, while keeping the Performance high. All of these reasons and a few more, are why my settings constantly change over time. Don’t worry, I’ll try to remember to come here and share them with you, anytime I find a “Good Combination” that works well for either High Quality or Fast Performance, the ‘Holy Grail’ of course being a Perfect balance of both. 
As I have begun more dedicated testing over the past few years, I have found that specific games themselves ‘prefer’ certain recording and rendering settings over others. What I mean by “prefer” is: as new game rendering engines are written, hardware architectures change, and programmers utilize ‘something over another’ in general during a game’s development, this affects what settings a game ‘works better with’, whether it is a specific game recording program, hardware/GPU, or specific recording and rendering settings; hence my usage of the word “prefer”. 
This is why, for example, some games will perform better on an AMD/ATi-based videocard in Benchmarks and Reviews than an NVIDIA-based GPU – and then other games will have better results on an NVIDIA-based videocard over an AMD/ATi-based GPU – those games were simply being developed [the programmers wrote the code] on a system with that certain GPU installed in it at the time. This also means there is a chance of specific optimizations in programming that slightly favour one brand of GPU over another [and they may even have been ‘compensated for their efforts’ by that respective company, but *shhh* these things aren’t spoken of outside Mordor]. 
In regards to the above and game recording, I have found that some games will have better performance with different game recording applications as well. For example, one game may have less of a performance hit while recording with Dxtory and then another game will have better performance recording with Bandicam [as an example] – it all depends on the code and how it is written and being rendered. That’s why I ‘change it up’ so often, altering my recording settings (and rendering settings) as each game I play exposes its nuances. That’s what I mean if I ever say a game ‘seems to prefer’ recording with one game recording program over another. 
Keep this all of the above in mind then and also remember dear reader, that I am never telling you “you should use this”, I am always suggesting only a possibility in my posts, and it is always up to you to try it out and decide if you want to use a recommendation of mine or not.
 [I encourage everyone to always take the good ideas from others and leave the bad, making up a composite of their own liking and preferences and what they want to utilize – whether it is with game recording and editing, or Life In General – but, that last part is for another blog…] 

 **[designated as “Xvid(b)”, to show that it is the “Bandicam-Optimized Version of Xvid”]

Fast DietaryTrack rules

During this first two weeks you need to:

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

Diet Start

Dietary Q&A

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

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

Q. Will I get enough fibre on this plan?

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

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

Q. Why does a lowcarbohydrate diet cause bad breath?

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

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.”

Globesity

THE RISKS FROM OBESITY

Being overweight can induce:

¨ Diabetes (type 2: non-insulin‑dependent)

¨ Coronary heart disease and strokes.

It increases the risks of:

¨ Cancer of the colon, prostate, uterus, cervix, breasts and ovaries

¨ Gall-bladder disease

¨ Musculoskeletal disorders and respiratory problems.

We live in a world where half the population seems to be obsessed by dieting, while the other half is suffering from starvation and malnutrition. We have no control over the natural disasters that leave millions fighting to find enough food to survive, but why is it that so many people — not just in the Western world, but also in developing countries — are becoming overweight, leading to soaring levels of diabetes, cardiovascular disease and certain cancers?

We may have made huge advances in technology, but we seem to have lost our connection to nature, and nowhere is this better illustrated than in the food we eat. Our meat is sold in sterile packaging, and contains antibiotics, growth hormones and pesticide residue. We eat (well, some of us eat) fruit and vegetables that are sprayed, waxed, dyed and sometimes irradiated to make them look attractive. The grains that form the bulk of many people’s diets are stripped of their fibre and nutrient content. And the milk we drink is pasteurized.

Diet Start

Because there is so much choice, so little time and sometimes so little money, many people choose the convenient pre-packaged or fast-food option, rather than insisting on good-quality, naturally produced, locally available produce. They would rather sit and watch a cookery programme on television while eating a TV dinner or a take-out than get into the kitchen and cook a healthy meal for themselves.

According to the World Health Organization (WHO), in 1995 there were an estimated 200 million obese adults worldwide, and by 2000 that figure had increased to 300 million. But obesity is not just a problem restricted to adults -25 per cent of children and adolescents in the US are overweight. The problem is beginning to replace malnutrition and infectious diseases as the most significant contributor to ill health worldwide. Obesity is now recognized as a disease in its own right, but one that is largely preventable through changes in lifestyle – especially diet.

A lesson from dietary history

For years we have been fed the information that a low-fat/high-carbohydrate diet is the healthiest one for us. The ideal ratio, based on our calorie intake, is 55 per cent carbs, 15 per cent protein and 30 per cent fats. This ratio may work for some individuals, but it certainly isn’t right for everyone, particularly those whose carbohydrate intake is based on the wrong sort of carbs.

One of the most thought-provoking arguments for reducing the amount and type of carbohydrates that we eat is the story of Palaeolithic people. Genetically, there is very little difference between ourselves and our hunter- gatherer ancestors, although our diet has certainly changed.

Palaeolithic people were treading the Earth thousands of years before we started to cultivate crops and rear animals for food, and according to scientists they existed on a diet that was primarily protein. Between 60 and 90 per cent of their diet consisted of game animals, eggs, birds, reptiles and insects. The rest comprised green leafy vegetables and berries. Obviously they were leading a far more active life than the average 21st-century human being, but their diet must have been in part responsible for their healthy bones, flawless teeth and good musculature.

It was only at around the time of the agricultural revolution, about 10,000 years ago, that we started to rely on starchy vegetables such as potatoes and cereal crops for the bulk of our diet, and lifestyles became more sedentary. By 4,000 years ago the effects of the change in diet were beginning to be seen in the human body:

¨ There was a reduction in people’s stature

¨ Dental decay and malformation of the jaw had become widespread

¨ Disease and epidemics were starting to shorten the human lifespan.

My trip to Dhaka, Bangladesh

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

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

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

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

MINIMALIST RA HOUSE DESIGN BY BAQUERATTA

The Minimalist RA House was designed a Tokyo company called Baqueratta.They have a good past in minimalist small residences.The entire house was furnished with modern and minimalist furniture.I love this house and I hope to have someone in future, but I especially like the bathroom.

Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press

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

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

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

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

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

(Read More)

Paperless Mission #6: Setting Up GoodReader (iPad)

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

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

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

Mission #6: Setting Up GoodReader (iPad)

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

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

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

How I Use It

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

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

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

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

Have a great week!

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,

Multi-Protocol Label Switching (MPLS)

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

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

Internet 2010

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

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

Combining Routing and Switching

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

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

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.

Low-carb lifestyle guidelines

By now you should have a pretty clear idea of what you have to do to improve your diet and, with it, your entire lifestyle.

The general principles

Cut out all unhealthy refined carbohydrates.

  • Curb your intake of high GI carbohydrates and focus on those from the low—medium GI range.
  • Eat most of your fruit and vegetables raw to ensure a good level of phytonutrients and fibre.
  • Eat more high-quality protein — organic if at all possible.
  • Increase your intake of healthy omega-3 fatty acids by eating more oily fish, and use only natural unrefined oils in your cooking.
  • Cut out tea, coffee, concentrated fruit juices and alcohol, and banish soft drinks of any kind, but drink at least eight glasses of water per day.
  • Incorporate 30-45 minutes of aerobic exercise at least three times in to your weekly routine, and carry out resistance training at least three times per week.

Diet Start

DIETARY MYTHS

Myth: skipping meals is a good way to lose weight.

Fact: your body needs a regular supply of nutrients each day in order to work properly. If you skip meals, you will be more likely to make up for it by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day.

Myth: eating after 8 pm causes weight gain

Fact: it doesn’t matter at what time of day you eat; if you are eating too much of the wrong type of food and not getting any exercise, that will make you fat.

Are you all fired up?

You should be, because you are going to get back in control. You now know what you are doing, understand your body and should look on this as an important project that will bring untold benefits. Now that you understand how your body metabolizes the food that you eat, you can start to view food as a vital fuel that helps your body function at optimum levels. This should be a turning point. It should change your attitude from one of ‘Oh no, I’m on a diet’ to a more positive ‘I’m doing this for me, to make myself healthier, fitter, stronger, leaner’.

Pretty soon you are going to be feeling and looking better. Think of that boost of self-confidence that you are going to experience. So get ready to roll and flex that determination. Whether you have 3kg (71b) to lose or 30kg (701b), this regime is only going to work if you are committed to changing your eating and exercise habits for life.

The rest of this section offers advice on weight, and on setting goals for (and managing) weight loss; suggests how to cope with the cravings and snack attacks that may arise when you are on a diet; and gives tips on taking supplements and sticking to a healthy diet, even when you lead a busy lifestyle. It is followed by the three-step programme and nutritious recipes that form theMainstay. Plus, there is also a section on adapting the plans to suit a vegetarian diet, which includes some delicious low-carb vegetarian recipes.

DIETARY MYTH

Myth: low-fat or non-fat means no calories. Fact: many low-fat and non-fat foods still contain a lot of calories. Often these foods also contain extra sugar, flour or starch thickeners to make them taste better. These ingredients all represent extra carbohydrates. As we have seen, you need to eat healthy fats to lose extra fat.

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.

Tempura Mazel

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

Diet Start

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

Clean and cut vegetables; make certain they are dry.

Batter:

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

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

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

Chilis Mazel

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

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

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

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

Drain on paper towels.

Served cooked salsa over chilis.

YIELD: 2 servings.

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

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)

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!

      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.

      How to Overcome a Negative Habit



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

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

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

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

      No Backtracking

      No Backtracking principles

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

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

      No Backtracking rules

      During this phase you need to:

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

      Diet Start

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

      Make this diet the one that works

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

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

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

      A template for life

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

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

      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. 

      My Trip to New Delhi & Hyderabad Cont…….

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

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

      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!

      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.

      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.
       

      WORKOUT ANYTIME in Club Industry

      WORKOUT ANYTIME in Club Industry

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

      speed camera major malfunction? Or lazy police not reviewing photos? New Orleans police failed to review tickets generated by the automated cameras, and one guy has 10 tickets over 7 years for his parked truck

      Actually, make that 11. After the first story ran last week, Schultz received another ticket on Saturday night. A security camera shows this one was actually triggered by a New Orleans Police Department vehicle speeding down the road, but as usual, Schultz was the unlucky recipient of the fine.

      http://www.thedrive.com/news/20011/new-orleans-speed-camera-keeps-issuing-speeding-tickets-to-parked-cars

      End result? More proof cops don’t give a shit about their jobs, and neither does the mayor or city of New Orleans. 2 cops certified that the two tickets initiated by speeding police vehicles (as seen in the video) went to Shultz. That’s just bull shit. Cops are speeding in a residential neighborhood, and other cops that are supposed to look at the damn photos, are not, they are rubber stamping them all. 

      Georgia Bloggers Meet-up

      I was thrilled to get the opportunity to meet up with some other Georgia bloggers yesterday thanks to the organizational efforts of Jayne at Smart Kids. You see, even though I’ve been MIA from the blogging world a lot this year, blogging is always on my mind. Really.

      This year has been a whirlwind as I’ve juggled teaching full-time, parenting, and starting my PhD program. Virtually everything I’ve written this year has included a bibliography, and that hasn’t left a lot of energy for my blog. But when I’ve been researching and writing for my academic pursuits, I’ve been learning all about theories of professional learning and how our online encounters fit into that. I must say, there hasn’t been a lot written about teacher professional learning through blogging, and that’s a gap I intend to fill. More people need to know about the amazing teachers supporting each other through social media. They need to know how that process is 10 times better than any other form of professional development and how it empowers teachers to become better at their craft by pursuing their passions and interests.

      So when I say that blogging is always on my mind, I really mean it. It’s been at the heart of every paper I’ve written as I work on my PhD. When I got the chance to go meet some fellow bloggers, I couldn’t say no.

      The meet up was at Georgia School Supply in Macon, GA–about an hour and a half away from where I live. I was excited to go and meet some fellow bloggy friends because it’s always so good to be able to match names and faces and to remember that there are some real live people with amazing ideas that are working in classrooms, too. I’d never met any of the people there, so it was a real treat.

      We talked about our secret lives as bloggers and TpT’ers, shared tips and strategies, made business plans, swapped products, and had an all around great time. I love meeting other bloggers and learning how much we have in common. Everyone I met yesterday was wonderful, and I look forward to keeping in touch with these new friends!

      I hope to be blogging more this week as my student teacher takes over EVERYTHING from now through spring break (woot! woot!). In the meantime, be sure to check out the blogs from the amazing people I met yesterday!

      Jayne, Kelly, Angie, Stacy, Tara, Valerie

      PhotobucketThe Teacher Wife

      Funky Fresh Firsties

      ...And They All Fall Down...

      Georgia Grown Kiddo's

      Jennifer, Carol, Kathy, Meghan, Kim, Irma, Megan


       
       

      Michelin, Jessica, Greg, Erin, Alison

       

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

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

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

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

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

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

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

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

      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.

      Food Repair Guide: Baking Part 2

      Swiss roll

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

      Failed sponge cake

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

      Diet Start

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

      Failed fruit cakes

      Failed fruit cakes are just as adaptable.

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

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

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

      Icings

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

      Glace icing

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

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

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

      Marbling

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

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

      Butter icing

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

      Royal icing

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

      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.

      Speedrun – Hitman: Blood Money – A Vintage Year (Silent Assassin, Pro Difficulty, Suit Only, Targets Only, “No Coins”)

      Messing around trying another Speedrun, this time booting up some good’ol Hitman: Blood Money, “A Vintage Year” level.

      Hitman is a wonderfully crafted, enjoyable game. In my opinion, every single installment in this series has been. People have enjoyed the ‘puzzle-play’ aspects of it, people have enjoyed the gunplay, the stealth. Players have also enjoyed trying to run as-fast-as-they-can through levels that were probably not designed with this intention. Now, Hitman: Blood Money may not win any awards for “realism” in some areas of gameplay, but I personally have something against the concept that an Assassin, wearing a nice suit, most likely a millionaire, is carrying around twenty dollars in pocket change. Heck, I am sometimes annoyed at the jingle in my own pocket of a couple of quarters when I come across them. Thus, my personal aim with this level: to do a Suit-Only, Targets-Only, Silent Assassin, ‘No Coins’ Speedrun (on Professional Difficulty). I am probably not the fastest at this sort of thing, I have only done a couple of intentional Speedruns in the past; but it was still fun to make and I figured it was ‘decently fast’, so I wanted to share. Enjoy!

      Recorded game:  Hitman-Blood Money, First/Third Person Shooter/Stealth/Action
      Recorded with:  Bandicam (Registered Version) @ 1080p
      Recording codec:  MPEG-1 @ 80% Quality (Default Setting), 30fps

      This was actually not as hard as I thought it would be – after finding out that Delgado.Sr is snipe-able up out on his balcony. It was his Son that gave me trouble (as it seems to do with everyone, after a few forum finds on the subject). I started just pushing him down the stairs and also setting up the Barrels to fall on him; but eventually I settled on just a good-old-fashioned-assassin-stand-by: the single bullet to the head. This felt ‘right’, after sniping dear-ol’Dad, anyway. Instead of pushing the Guards at the bottom into the water, I just walked non-chalantly by them, as they didn’t seem to care anyway.
      [On the actual Playthrough, I seem to get some guards’ attention, but I assumed this was for going into the areas I wasn’t supposed to, not for being witnessed killing anyone]

      I also wanted to do things like ‘leave nothing behind’, such as ‘just dropping weapons’ (like the Sniper Rifle) to save time. This sort of stems from the multitude-of-coins thing… Don’t get me wrong by the way, I appreciate the time so many have taken to figure out their own ways to complete Hitman levels by using distractions. I just for some reason [OCD?lol] find it hard to extend my fantasy thinking within the game ‘that far’ – to where a so-called Silent-Assassin-slash-Hitman is always carrying around and actually utilizes enough laundry money to make the homeless cry on every mission. [I didn’t actually mean to rant here, hah] I just think if an assassin wanted to throw anything around to distract guards, it could more realistically at least be a found weapon of some sort, as opposed to a ton of coinage everywhere (pebbles could even make more sense).

      At any rate, whether you use coins (a mechanic that is indeed offered directly within the game) or you don’t, there you have it; not the fastest run [or the most ‘Silent’ lol], but hopefully an enjoyable little watch, nonetheless.

      See you in the games!

      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.

      How Much Protein Do You Need Each Day?

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

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

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

      RELAXING BATHROOM MODERN DECORATION

      Relaxation can be achieved in a variety of ways. If the shape of the tub that makes the difference, decorative items or inspire the idea that you can see, these bathrooms all have something in common with relaxation. Some interiors are rich in green arrangements, which add freshness and energy of the place. He also tried to find some bathroom designs that have a special color.

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM DESIGN

      We realized that the wood has a great influence on modern decoration, the first picture, for example, because it adds authenticity and personality. The windows are also of great importance because they have a great influence on the aesthetics and atmosphere of a room. Diagonal windows give a dramatic touch and are welcome if there is a nearby slope. Most of the bathrooms in the following images are modern, but also you will find some classic elements that blend well with contemporary arrangements.

      LUXURY RELAXING BATHROOM LUXURY DESIGN

      RELAXING BATHROOM LUXURY DESIGN

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM GREEN DESIGN

      LUXURY RELAXING BATHROOM GREEN DESIGN

      LUXURY RELAXING BATHROOM STYLE

      LUXURY RELAXING BATHROOM STYLE

      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.

      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

      Essential fats

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

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

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

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

      Diet Start

      Are you eating the wrong fats?

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

      THERE ARE TWO MAIN TYPES OF NATURAL FATS:

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

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

      Is it just a case of cutting out saturated fat?

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

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

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

      Why don’t food manufacturers use healthier oils?

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

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

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

      How is this relevant to body weight?

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

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

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

      Essential fats Q&A

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

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

      Q. How can I avoid hydrogenated fat?

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

      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!

      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.

      And More: Deals and Sales – Free from EA, Battlefield Hardline’s Betrayal Expansion/DLC, Until July 12th [Notification]

      Just a quick Notification, for those interested in Battlefield Hardline, that an Expansion for it is currently being offered Totally Free from EA via their “On The House” promotion:

      Screenshot of the Information Panel in the Origin Client for the Battlefield DLC/Expansion, Betrayal
      (Click to see Full Size)

      Free right now, EA is offering the Expansion for Battlefield: Hardline called Betrayal, which features 4 new maps (Thin Ice, Chinatown, Cemetery and Alcatraz), 2 New Vehicles, New Weapons (Personalize up to 5 Weapons with the Gun Bench and Test Weapons in the Gun Range!), New Assignments, New Camos, New Paints, and more [Inquisition Swooooord!lol]. While it does require the Base Game Battlefield: Hardline, even if you don’t own Hardline itself, you can Add it to your Origin Games Library and then Download it when you get Hardline in the future. If you are a Subscriber to Origin Access, you already have this available, for ‘free’ (it is part of the Vault Games available to you).

      The Expansion/DLC itself was originally released in March of 2016 and although it may not help with there only being a handful of servers in North America on PC with a high number of players on them (there are a lot more if you are part of the EU), it is still worth going and grabbing [in my opinion, especially if people end up coming back or playing more in the future. I have already seen an influx of new players, thanks in part to EA’s recent Up-to-75% Off Sale and DLC Giveaways].

      I have also been working on a “One Sentence Review” of all the Weapons in Battlefield: Hardline that I want to post here at The Blog in the future; but for now, if you are interested at all in Hardline, grab this while you can – and See You In the Game!

      [Personal Note: I am not affiliated with, nor receive any benefits of any kind from EA/Origin (check the Links, there are no ‘Affiliate Tags’ or anything on them); I am merely an enthusiastic gamer who tries to pass on information to other gamers, when I can. Enjoy, dear reader.]

      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.

      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.

      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

      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.

      Workout Anytime in Global Atlanta

      Workout Anytime in Global Atlanta

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

      You can view the full article here. 

      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

      HOME DESIGN FULL OF COLOR AND INSPIRING

      It was probably what the designers had in mind when you fill this place with colorful decoration items such as floor cushions, rugs and rustic small packages. Because the white background, these elements stand out and create a pleasant visual contrast. The living room, dining room and kitchen are connected not only physically, but also intelligent design. We love the way the house seems to be decorated according to a fun pattern, which consists of color and youth.

      Home Design Full of Color and Inspiring

      Home Design Full of Color and Inspiring

      Home Living Room Design Full of Color and Inspiring

      Home Living Room Design Full of Color and Inspiring

      Home Kitchen Design Full of Color and Inspiring

      Home Kitchen Design Full of Color and Inspiring

      Home Bedroom Design Full of Color and Inspiring

      Home Bedroom Design Full of Color and Inspiring

      Home Bathroom Design Full of Color and Inspiring

      Home Bathroom Design Full of Color and Inspiring

      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

      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!]

      My Trip to Bangladesh June 2011

      The assignment in Bangladesh is to evaluate the performance of a department within an organization. The interesting aspect is that the objective / mission of the department is, Organization Development of its other departments as well as partners of the organization. It’s going to be an interesting assignment. This will be a long assignment where I will be staying for 4 weeks in Bangladesh and travel to the north of the country.
      The journey here was uneventful and arrived at my hotel tired but happy to be here. I am staying at the Asia Pacific Blossom Hotel; http://www.blossomhotel.net/ this will be my second stay at this hotel. I stayed at this hotel in 2006 during my first assignment in Bangladesh.
      The assignment itself got off to a tuff start as the day of the launch of the assignment was a “Strike Day” in Bangladesh and apparently there are more strike days planned in the coming weeks. I am no stranger to Strikes / Harthal in Bangladesh and was in the thick of them when I was here on assignments in 2006 and 2008. At least this time it’s in support of oil and gas committee on the ConocoPhillips deal. The once planed during the week is for political issues; these tend to get violent and can be dangerous.

      WORKOUT ANYTIME on 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. 

      Health Benefits of Red Pomegranate

      HEALTH BENEFITS OF RED POMEGRANATE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

      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.

      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.

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

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

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

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

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

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

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

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

      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.

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

      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.

      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!

      MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

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

      LIVING ROOM LAYOUTZ FROM HÜLSTA

      LIVING ROOM LAYOUTZ FROM HÜLSTA

      MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

      MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

      LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

      LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

      LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

      LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

      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!

      My trip to Yapahuwa

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

      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.

      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.

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

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

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

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

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

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

      (click image to see Full Size)

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

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

      (click image to see Full Size)

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

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

      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.

      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.

      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.

      Atlanta Blogger Meet Up

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

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

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

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

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

      Have a great week!

      TestRun, Quick ‘End Of The World’ Edition Answers: Does SLI Really Make A Difference? and Where Should I Put PhysX for NVIDIA Videocards? (Text-Only Version)


      Update: Added more Tests and Results – Hitman: Absolution Benchmark, Unigine: Valley Benchmark, Left 4 Dead 2 Unscripted Gameplay Test, Tribes: Ascend Gameplay Test and Rollercoaster Tycoon 3: Platinum Gameplay Test


      Recently becoming the proud owner of another NVIDIA card, I swapped out my trusty AMD/ATi Radeon HD 6870 from ASUS that has served me so well and lovingly joined together two GTX 560 Ti videocards in electric matrimony to try out some SLI. I share now my experiences, the results of many tests and answers to questions I have seen in many places online, including one I had myself.

      This is also a ‘Quick’ Edition, a version of the testing and results that are text-only for now, where I may do a full version as time permits in the future, with screen recordings, graphs and other materials that I would like to share and would help people out.

      The Experiment

      For this TestRun, with two NVIDIA videocards, I try answer the question: “Does SLI really make a difference?” and also “Where to put PhysX?”. Sure, the answer of ‘if it makes a difference’ is answered other places online, with pretty graphs and numbers; but I am one of those people that, although accepting, don’t ‘truly believe’ things unless I can test it out myself. This is a human stubbornness I know, but it also helps me explore many things I would not have otherwise experienced and allows me to share those results and experiences with others. “Does it really double performance?” is probably a more specific question of what I’m feeling, as of course it should make a difference, after all I am putting another 384 processing cores towards throwing around colorful shapes on my screen. I want to know if it even ‘doubles’ the awesomeness of games that I play. There are two cards in there now, so what’s the difference in performance?

      Another aspect I plan to explore is regarding PhysX, NVIDIA’s lovechild of bouncing balls and splattering sparks. Does it affect game performance? Which card should run it if I have it on? Is it better to run it on a dedicated card [that only uses it for that] or off of the CPU? These are my own questions as well since finding a second NVIDIA gpu on sale… PhysX is only in a hamfisted-handful of games – and is only going to be found on NVIDIA GPUs, but it is supposed to improve visual/perceived quality in the games that do use it, due to the fancy waving flags, shattering glass and splattering blood [and the like]. I am going to test the options of having it on the first or second SLI card and how PHysX runs off of the CPU, too.

      The Test

      For this TestRun, I used utilities such as FurMark and FluidMark, Unigine’s Heaven Benchmark and a handful of games to benchmark and test with, such as Just Cause 2, Alien Vs. Predator, Lost Planet 2, Battlefield 3, Unreal Tournament 3 and Batman: Arkham City (all but the first two utilize PhysX). I am currently running an AMD 6-Core CPU and two GTX560Ti’s in SLI mode on a GIGABYTE 990FXA chipset mainboard.
      I assume this is still an average-to-above-average system at the time of this writing (perhaps upper midrange but definitely not top-of-the-line) and it would help out anyone with a similar rig in the future as well with examples of some of the performance difference they will see [if they add a second videocard].

      The Data

      Here are my benchmarking test results and average framerates, comparing SLI mode with a single GPU:

      FurMark: Score (2127), Average Framerate (40fps)
      FurMark: Score (3959), Average Framerate (65fps) SLI
      Lost Planet 2 – Benchmark B: Average Framerate (44fps)
      Lost Planet 2 – Benchmark B: Average Framerate (103fps) SLI
      Just Cause 2: Concrete Jungle Benchmark, High Settings, Average Framerate (28fps)
      Just Cause 2: Concrete Jungle Benchmark, High Settings, Average Framerate (51fps) SLI
      Alien Vs. Predator: Benchmark Run, 1920×1200, x16 Filtering, Average Framerate (44fps)
      Alien Vs. Predator: Benchmark Run, 1920×1200, x16 Filtering, Average Framerate (90fps) SLI
      Unigine Heaven Benchmark: 1080p, x4x4 Filtering, Score (960), Average Framerate (38fps)
      Unigine Heaven Benchmark: 1080p, x4x4 Filtering, Score (1717), Average Framerate (68fps) SLI

      Unigine Valley Benchmark: 1080p, Ultra Settings, 8xMSAA – Score (1077), Average Framerate (26fps)
      Unigine Valley Benchmark: 1080p, Ultra Settings, 8xMSAA – Score (1741), Average Framerate (42fps) SLI
      Hitman: Absolution Benchmark: 1080p, Ultra Settings, Average Framerate (32fps)
      Hitman: Absolution Benchmark: 1080p, Ultra Settings, Average Framerate (33fps) SLI
      (Hitman: Absolution does not appear to take advantage of SLI and/or is not Optimized for it, despite double-checking that SLI mode is enabled and trying to utilize NVIDIA’s ‘Custom Game Profile’ for it, as well – the following two games also do not appear to take advantage of SLI mode)

      Tribes: Ascend – 1920×1080, Very High Settings, Average Framerate (51fps)
      Tribes: Ascend – 1920×1080, Very High Settings, Average Framerate (53fps) SLI
      Rollercoaster Tycoon 3: Platinum – 1600×900, 8xAA, Reflections and other (17fps)
      Rollercoaster Tycoon 3: Platinum – 1600×900, 8xAA, Reflections and other (19fps) SLI




      Here are some unscripted, raw gameplay framerates, averaged:
      (multiple samples taken of each with FRAPS’ built-in benchmarking utility)

      Alien Vs. Predator: Marine Storyline, Average Framerate (47fps)
      Alien Vs. Predator: Marine Storyline, Average Framerate (89fps) SLI
      Battlefield 3 : Multiplayer with 64 Players, Average Framerate (33fps)
      Battlefield 3 : Multiplayer with 64 Players, Average Framerate (61fps) SLI

      Left 4 Dead 2 – 1920×1080, Very High Settings, 4xMSAA, 4xAF, Extra Film Grain (128fps)
      Left 4 Dead 2 – 1920×1080, Very High Settings, 4xMSAA, 4xAF, Extra Film Grain (185fps) SLI

      *Planetside 2 : Multiplayer with many players, BioLab, Average Framerate (36fps)
      *Planetside 2 : Multiplayer with many players, BioLab, Average Framerate (37fps) SLI
      [*Game does not appear to be fully optimized currently, article with more detail here:
      http://gametipsandmore.blogspot.ca/2012/11/planetside-2-and-ultra-settings-quality.html)


      Here are the PhysX tests, done with FluidMark:

      FluidMark: Score (5338) single-card mode, PhysX on the card, Average Framerate (87fps)
      FluidMark: Score (5449) SLI, PhysX set to (GPU1), Average Framerate (89fps)
      FluidMark: Score (7512) SLI, PhysX auto-selected (GPU2), Average Framerate (123fps)
      FluidMark: Score (7379) SLI, PhysX set on (GPU2) Dedicated, Average Framerate (121fps)
      FluidMark: Score (1291) SLI, PhysX set on (CPU), Average Framerate (21fps)

      The Conclusion

      So, does putting in a second videocard practically ‘double’ your gaming performance? Dang right it does. Now, I have read that it ‘should’ in many other articles online, but again, I had to test it out for myself. Almost across the board, in every game I threw at it, the performance was almost doubled. Wonderful stuff.

      For those about to spend money on a second GPU for SLI because now they know it ‘will definitely make a difference’, I should mention as a Tip here that the more cards you add in (for 3-way or 4x SLI or Crossfire, for instance) the lower the rate-of-return you actually get on the investment.
      In other words, adding a third card won’t ‘double the performance again‘ and adding a fourth card won’t ‘double that performance yet again’ –  it won’t even give you 300% and 400% performance [for the third and fourth videocards added]. You will actually see diminishing returns as you add more cards.
      Still, if you have enough money for only a second GPU that matches your ‘old’ one, but not enough money to splurge on a new, faster one, clearly SLI/Crossfire is the way to go, it really does make a huge difference.

      The PhysX tests are interesting, as they answer a question that I myself was wondering: does it matter whether you set PhysX on GPU1, GPU2 or the CPU, and should a GPU be dedicated to it?

      It seems to make sense, that although a powerful, complex 6-core processor, my CPU is nowhere near the raw number-crunching [if ‘simpler’] streamlined data-geyser that the 384-core video card is. The difference can be clearly seen in the results. On the CPU, PhysX calculations [alone/isolated] gave a 23fps output of gushing blood on the screen, while even just one videocard running PhysX by itself put out 87fps of crimson data. Adding another card and telling that GPU instead [of utilizing the first card] to ‘calculate the physics if you please’ took the framerate up to over 120fps. Clearly, NVIDIA is showing that the videocards were made to handle the floating leaves, sparks and bouncing balls of PhysX …and ball handle they did.

      What is interesting is the difference that was made, depending on which card you chose to handle PhysX. When the PhysX was set to GPU2 (the card not plugged directly into the monitor in my case), the highest score was achieved. When the PhysX was set to GPU1 (the card plugged directly into the monitor), it scored almost exactly the same as if there was no second card in the system at all. Now, the utility (FluidMark) does test ‘only‘ PhysX and there isn’t much to see on the screen other than some bouncing baubles, but it seems to show that if you put PhysX on the same card that you are using as your display card (that your monitor plugs into), then it might in fact affect performance of that card to display the pretty images on your screen slightly – or at least, to ‘deal with PhysX and show pretty colors on your screen’ at the same time.

      Either way, they are both better than utilizing the CPU, as the pitiful performance when on the CPU (at least for ‘mainly PhysX only’ calculations) is over 500% slower than the performance seen when PhysX calculations are put on the second video card, and still calculated at over 400% slower compared to when PhysX is put on the first video card in an SLI setup. Clearly it is better to have PhysX calculations done on a GPU – and perhaps not put it on the main display card if you can.

      Testing the ramification of this in actual gameplay, I played some Unreal Tournament 3 and Batman: Arkham City, while juggling the PhysX of both games to be calculated on the CPU, GPU2 and GPU1 (the main display card where the monitor is plugged in). Using FRAPS for collecting benchmark data in Average Frames Per Second, I saw no more than a few frames difference between all modes.
      That is, playing with PhysX set to GPU2, PhysX set on GPU1 or putting the PhysX onto the CPU, I saw only a few frames of difference in actual gameplay performance. Mind you, it can be argued that I didn’t see as many sparks, blood, snow or leaves float across my screen at times; but overall, if you are concerned with only “the game performance ramifications” of where to put PhysX, The Answer Is: playing a game, it doesn’t really matter (but the CPU calculates PhysX slower than putting it on any card, as seen in the data).

      Overall, if you can’t afford that fast, newly-released videocard you want, but you can afford to get another GPU of the same type as the one you have now – and your motherboard and powersupply can support it – it’s totally worth it to get a second videocard for SLI/Crossfire performance (and if you’re going the NVIDIA route, it doesn’t really matter where you put PhysX).

      Have fun upgrading and See You In The Games If The World Doesn’t End Soon!

      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!

      My Trip to Batticaloa

      This assignment required me to travel to Batticaloa which is in the eastern coast of Sri Lanka. The drive to Batticaloa is long (About 320 KM) but the killer is that it takes nearly 8 hours to get there. I left at 6.15 AM from Colombo and arrived at 2.15 PM in Batticaloa; stopping only for Breakfast and a cup of tea.

      The assignment was 10 day evaluation of the management capacity of an organization who was delivering services to the people of the eastern province. The unique aspect of this assignment was that the client wanted to evaluate very specific aspects of its organization management structure, financial management, HR management, monitoring and communication systems. Therefore I had to customize the tools we used to a very high degree to ensure that the tools we used were compatible with the specific need. It also meant that this level of customization was a green field (Not done before so don’t know the pitfalls) this was further complicated by the fact that the execution of the assignment had to have a tri-linguistic person to facilitate the field work as well as translate at the synthesis workshop.

      The assignment went in a smooth manner and it was well received by the employees of the organization. Generally management capacity evaluations can get tricky as some managers take it as a personal weakness and get very defensive.

      I was surprised at the weather in Batticaloa and the amount of water on the ground. The roads that went through the lagoon were nearly inundated. Some of the shorter routs to Batticaloa were flooded so I had to travel via Polonnaruwa. In terms of the post war development in the east; I must say that all the reports regarding infrastructure development are correct and perhaps under reported. Road, bridge and utility projects are still going on and the whole of the eastern province looks like one giant construction site.

      The fishing industry is booming in Batticaloa and the seafood prices are less than half of what it is in Colombo. So the team had seafood at every opportunity. The tourism industry has a demand but the number of rooms available seemed to be inadequate for the demand. There is a dire need for quality hotel rooms in Batticaloa. The availability of jobs would be the main social issue in the coming months as the construction industry starts to finish the construction projects.

      I have to travel to Wadduwa (from Batticaloa) to attend the 6th South Asian Regional Workshop on Resource Mobilization which starts today; so will be on the road for the rest of the day.

      Georgia Bloggers Blog Hop

      It’s time to teach the country about yes ma’am and ya’ll.
      Down here in Georgia, we talk with a drawl.
      We’re bringing you some freebies as sweet as our tea.
      Enter our contest, you might get some things free!


      I moved to the Atlanta area eight years ago when my husband decided to go to law school at Emory. It didn’t take long for us to decide that we’d say goodbye to the cold Michigan winters and make Georgia our permanent home. 


      We eventually settled in Decatur, a quaint suburb of Atlanta, and we love our little town. Decatur has more festivals than any town I know, and we have a thriving downtown with local shops, concerts, and amazing restaurants. We’re minutes from downtown Atlanta, but we’ve somehow captured a small town feel, and I love it. 

      Image of Concerts on the Square in Decatur via visitdecaturga.wordpress.com

      This weekend, we’ve paused from our peach picking to give you a taste of Georgia. Twenty-five teachers invite you to take a road trip through our southern state. Hop through our blogs to get freebies.
                                                
      This weekend only, I’m giving away my Standards for Mathematical Practice posters from TpT for FREE! You can pick up mine just by clicking here. 



      My entire TpT store will also be 20% off this weekend only — June 20-22, so check it out! 

      We’d also like to give you a chance to win a bushel basket full of our products. To enter from my page, you just need to follow my blog on Bloglovin’. Already do that? I’d also love for you to follow by email in the link at the top! You can enter once from each person’s blog.

      a Rafflecopter giveaway

      a Rafflecopter giveaway

      So what are you waiting for?! Time’s a wastin’. Go get more free stuff and sign up to win!

      An InLinkz Link-up

      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

      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™]

      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.

      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!

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

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

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

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

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

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

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

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

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

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

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

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

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

      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.

      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.

      “Can You Guess Where The Screenshot Below Is From?”, The Game Tips And More Blog’s Game Screenshot Identification Contest, Re-Starts Again Today! [Updated 2018-02-01 – Answer Image]

      It’s the 15th of the month – and it is time for something that I want to start up again (and not only because I have over 50,000 Screenshots burning a hole in my pocket, but mostly that) – something that I had going for a short time, three long years ago…

      The Next Installment of The Game Tips And More Blog’s ‘New-ish-sorta-but-not-really’ Contest:

      “Can You Guess Where The Screenshot Below Is From?”

      (A Game Screenshot Identification Contest)

      Having a ‘grand re-opening’ once again today – January 15th, 2018!

      All you have to do to win this contest, is contact me in any way you can (eg. Comment on this article
      below, Twitter profile tweet, email me or Comment/PrivateMessage TheBlog’s Steam Account by the end of the month, with these two items within your message:

      1. Your guess for the game the image is from.
      2. Information on how to contact you back (to receive Steam game gifts, etc) if you win.
      That’s it!
      **[Just a quick note to be careful not to include any information you do not wish to share ‘publicly’ when posting in the Comments area below or at Steam or sending a Twitter profile Tweet, as these messages are seen by ‘everyone’]


      Correct answers submitted by the end of the month (beginning at the time of this posting) will be chosen from randomly, where one Skillful Identifier will receive this month’s contest prize – which is: a gifted game from the Steam online store!

      [Note: Although I have been collecting Games on Steam over the past few Years, during Steam Sales,
      due to how Steam has changed Gifting games through Steam recently, you will have to temporarily become a Friend
      of TheBlog’s Steam Account (to receive the game – after receiving your Gifted Game, you may Unfriend of course)]
      Winners will also be announced in bold, large lettered-text, here on this posting and will thereby be immortalized on The Intertubes in perpetuity, proving to all other comers that you were “The Ultimate Game Screenshot Guesser Thingy Person” [aka. Gamer]!

      Previous Editions of this Contest [to ‘see how it works’] can be found at TheBlog, here:

      Can You Guess Where The Screenshot Below Is From – Contest #1
      Can You Guess Where The Screenshot Below Is From – Contest #2
      Can You Guess Where The Screenshot Below Is From – Contest #3

      Are you ready? Here then, is the Screenshot image for this month, below:

      [As you can see, the image is a portion of a full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

      Update!

      A week has gone by and there have been no correct guesses received yet… So, here is a HINT image; (an enlarged area portion of the Screenshot for this month’s Contest)! Ready?

      Here is the HINT image (with enlarged portion revealed), below:

      [Click the Image to see it at a slightly-larger Full Size – and as you can see, the image is a larger portion of the full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

      At the end of the Month, if noone has guessed correctly by then, I will return here and reveal the full Mystery Screenshot and the Game it was from – Good Luck, Gamers!

      Update!
      It has been two weeks since the Contest began and there have been no correct submissions! Aww….

      To end The Mystery, here is the answer for this month’s edition of
      ‘Can You Guess Where The Screenshot Below Is From’ (2018-01):


      The Answer for this month’s Contest could have been: “Marvel Heroes” or “Marvel Heroes Omega” or “Marvel Heros” or “I can’t believe they cancelled this great game that I only just recently discovered existed especially with all the future Marvel movies coming out what happened this timeline sucks”. Click to see Full Size

      Come back next 15th-of-the-month friends, when you can have another chance to be a Digital Screenshot Sleuth in the Fifth Edition of ‘Can You Guess Where The Screenshot Below Is From’ – and a chance to win the Prize that will be carried over to next time: a gifted game from the Steam online store!

      See You In The Games!


      (The Game Tips And More Blog Contest Game #2018-01)

      Peanut Benefits for Health

      PEANUT BENEFITS FOR HEALTH

      Peanut Benefits for Health – Peanuts are legumes that take the benefits to the area of the roots are forming pods, do you know if the bean plants it has the advantage of a very remarkable in the area of agricultural land, the reason is because the beans are plants that collaborate with types of mycorrhizal fungi to synthesize N in the air become available to the plant, N that includes nutrients that are needed by plants in large enough quantities, land former planted beans have levels of N were pretty much up intake N for the next crop is still there. Not only useful for agriculture, but peanuts also have benefits for our health.
      Peanut Benefits For Health - 1
      Now let us try to discuss specifically about the benefits of the bean plants to our body and how much is the benefit that we can take from this pod peanut plants. Consider the benefits of peanuts below:
      Peanut Benefits for Health
      1. Helps To Increase Fertility
      For you are the woman I’m sure you’ve got the point. Peanuts contain folic acid, according to research women who ate peanuts 400 micrograms of folic acid have a lower risk of having a baby born with a serious neural tube defects up to 70% at the time before pregnancy and early pregnancy
      2. It Can Prevent Painful Gallstones
      During 20 years of research have shown if by consuming 1 ounce of peanut butter a week can reduce the risk of developing gallstones by 25%.
      Peanut Benefits For Health
      3. Can Help Reduce Depression And Stress
      Peanuts are a good source of tryptophan, the role of these substances can increase serotonin antidepressant effects (which can affect the atmosphere in the heart) if there is an increase in the amount of serotonin in the blood.
      4. Can Improve Memory
      The beans have a content of vitamin B3 or also often called by naisin content is also beneficial to maintain the health of the brain and improve memory.
      5. Lowers Bad Cholesterol
      Peanuts contain cholesterol substances that are good for our bodies, as well as the good cholesterol can reduce cholesterol levels and can control the evil by means of dominating it.

      Hopefully article Peanut Benefits for 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.

      Workout Anytime Featured in Franchise Times

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

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

      Click HERE for the full article or begin reading below:

      Nest Eggs

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

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

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

      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/

      Chronic Illnesses and Diet part 3

      Visualization and Chronic Disease

      To the ten steps of the Body Clock Prescription, I’d suggest adding visualization, another powerful tool for controlling chronic disease. Life consists of moving forward into images. You get to the dry cleaners to pick up your laundry by making a mental picture of the journey and moving forward into that picture. No picture, no laundry. With visualization, you are going to create an inner picture in order to realize your intention, not just in the outside world of the dry cleaner but in the inside world of your immune system.

      The first step is to get the knack of meditation so that your mind and body are in a receptive posture for visualization. Let’s assume that you’ve learned to enter a meditative state; riding on the letter M, your mind can enter a new space within your consciousness. From here, you can take one step forward into your imagination and make a picture of what you want to accomplish in your body.

      The effectiveness of this approach was initially proven in an experiment conducted with doctors suffering from terminal or advanced cancer. They were shown accurate images of their own cancer cells and of their immune system cells and were asked to create a realistic visualization of the immune system cells attacking the cancer cells. Most of the doctors successfully curbed their cancer — not to the extent of actually curing it, but in most cases there was measurable improvement. Since then, numerous experiments have shown that a less accurate image of the enemy is just as effective.2

      Diet Start

      About twenty years ago I used to meet one evening every month with a group of other doctors, including Dr. Bernie Siegel, one of the pioneers of visualization. Bernie shared fascinating examples of the kinds of imagery cancer patients chose to promote healing of their illnesses. It seemed important that the image be accurate in its intent; it was disconcerting when patients chose wimpy defensive images that were the imaginary equivalent of trying to beat their cancer with a wet noodle. People who chose aggressive images did better; lions, tigers, sharks, polar bears and knights in shining armor do better work than a little girl gathering up cancer cells into snowballs and throwing them over the fence.

      But what’s a good image if you have chronic inflammatory disease? In this case, redness, heat, swelling and pain afflict some part of your body as it reacts to an enemy that the doctor hasn’t been able to discover or that has disappeared from the scene of the crime, leaving your immune system in a perpetual dither. You need a picture that is soothing but not self-defeating by way of quieting your immune reactions to the point of defenselessness. This is where a chemical or an abstract image may be more appropriate. By chemical image, I mean something along the lines of `Let’s put out the fire’. Remember that inflammation is an expression of your body’s fire burning out of control. Whether it is in the skin, the digestive tract, the lungs, the heart, the nose or the eyes or, for that matter, whether or not it is producing palpable heat, some kind of uncontrolled fire is at the bottom of a lot of chronic illness. Parkinson’s disease, for example, has been characterized as a fire in the brain. And the oxidative damage in the chemistry of autistic children constitutes a kind of fiery injury to their RNA and DNA.

      If you are going to employ visual imagery to quench the fire, then why not use pictures that are more effective than merely aiming a fire hose or throwing ice water at it? Instead, try mobilizing your body’s powerful natural resources for quenching the inflammation, calling on your body’s clouds to release rainwater on the brush fires of the prairie where the inflammation resides. This could be your intestine if you have colitis, your joints if you have arthritis, your skin if you have dermatitis, your lungs if you have bronchitis and so on. You can even get technical and make your raindrops into vitamin C, vitamin E, beta-carotene and other potent antioxidants. Communication between your meditating-visualizing brain and the resources of your body is more dynamic and more specific then you know.

      When Bernie Siegel began talking about people’s responsibility for their own health and healing in the face of serious illnesses such as cancer, people accused him of ‘blaming the victim’ by placing an unreasonable burden of guilt on the sick person. But you can’t really take control of your health without believing that your health is to some extent under your control. Even a person who has been a victim of some catastrophic accident must believe that he or she can exercise control over healing, to at least a small but critical degree, through the expression of intention in prayer or visualization or by the exercise of sheer willpower.

      For people with chronic illness, the lines of causation are more ambiguous than they are in an accident. However irrational it may be, all of us feel guilt for things that happen, like the ill-timed flareup of cold sores just before an important public appearance. Feeling guilty won’t get you anywhere, but feeling responsible is the key to taking charge. If you feel like you’re the passive victim of the event, you may miss a chance to engage your body’s resources for healing. Only by feeling that you can take responsibility for your own health will you be able to make the changes that are necessary for regaining that health in the face of chronic illness.

      reACT Trainer Total Body Circuit Workout

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

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

      Horizontal Press (chest press of some type)

      Horizontal Pull (Row of some type)

      Overhead Press

      Vertical Pull – (some type of vertical pulling movement)

      Here is a sample reACT Trainer Total Body Circuit:

      DESIGN ROOM FOR SCIENTIST/GENIUS TEENAGER’S

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

      Teenager’s Room Scientist/Genius Themed

      Teenager’s Room Scientist/Genius Themed

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

      Teenager’s Room Scientist/Genius Themed

      Teenager’s Room Scientist/Genius Themed

      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!

      BEAUTIFUL INTERIORS STYLE FROM SHH

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

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

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

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS FROM SHH

      BEAUTIFUL INTERIORS STYLE FROM SHH

      BEAUTIFUL INTERIORS STYLE FROM SHH

      BEAUTIFUL INTERIORS DESIGN FROM SHH

      BEAUTIFUL INTERIORS DESIGN FROM SHH

      Cellulite Breakdown and Essential Detoxification part 2

      Beware the Heavy Metals

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

      Diet Start

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

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

      More Than An Apple A Day

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

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

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

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

      10 TIPS TO DECORATE KIDS BATHROOMS

      Teach young children the fundamentals of responsibility bathroom can be a challenge. From potty training to control the way you brush your teeth, bathroom children should be a place of inspiration and pleasure for them to learn and grow. Child bathroom decoration can borrow design elements of your room. With color, the creative organization, and areas designed exclusively for little hands and creative minds, here are 10 tips to decorate their bathrooms. Depending on the age of your children, follow these tips to design your age in mind. For young children, bright primary colors are inspiring, and for older children feel more mature palette of neutrals and pastels.

      KID’S BATHROOM DESIGN

      KID’S BATHROOM DESIGN

      1) Create a colorful background: Although most of the plumbing fixtures remain in neutral shades of white, bone or brown, it is essential to their subject is colorful and fun. Consider painting the vanity, wall, wallpaper, stenciling and playful lyrics on the walls. Be careful when you use the stickers that moisture in the bathroom can lead them to ignore good.

      2) Keep the walls with clean surfaces sustainable: When decorating a child’s bathroom, especially around wet areas such as toilets, sink and bathtub, make sure the surfaces are easy to clean and durable. ceramic wall tile, wall painting wainscoting panels are washable and ideal.

      3) Provide adequate lighting. This advice applies to any bathroom! You do not have dark areas in the bathroom. In terms of cleaning and a bit to see what they do. Bathrooms for children are a priority area of ​​injury, as wall lighting, overhead ambient lighting, ceiling lights and even in the vanity are clear and are not shadows.

      4) the organization is the key to learning, children’s room when decorating a child to remember to put the bathroom easy to find areas of the organization, and easy to reach new heights. Vanity sank in open shelves under the bath toy suction cup holders and bins hygiene products to help children to keep the bathroom clean and tidy.

      5) Small furniture a little ‘small: Believe it or not is a fitting suitable for babies and small children. There are different estimates for lower mobile is a good lesson for children how to use the toilet. Regardless of the customer, when planning your baby’s bath, to know the options are there for the growing child.

      6) to accessorize on a budget: You can spend a fortune to decorate the bathroom of your children also understand that a simple color palette of coordinated accessories that are affordable, can give an overly great! From color-coordinated towels, rugs, shower curtains and hygiene products, operators can combine colors and patterns and decorations.

      DECORATING KID’S BATHROOM

      DECORATING KID’S BATHROOM

      7) The theme of the election: if you are at a loss how to decorate your bathroom kids, consider to choose a theme they have. Derived from animals, sports and entertainment activities to spend time with their favorite cartoon characters and favorite color, the options are endless. If a child is old enough to ask them their opinion on how they would like to decorate your bathroom.

      8) Bathroom safety: Make sure the bathrooms have the proper procedures instilled in interior design. Even though a beautiful crystal vanity knobs cabinetry might be nice to see, if not secured properly can be dangerous for children. Make sure all the furniture, harmful chemicals, and decorative elements are not easy for children.

      9) Update bathrooms of a teenager: For older children and adolescents want to want to accessorize and color coordinated decor may not be as strong. Instead, opt for temporary accessory that can change depending on your mood teenager! colored towels, rugs can coordinate a work of art hanging on the wall all have their own bathroom needs to make your teen feel comfortable in their space.

      10) Keep it simple: It ‘s easy to wrap decorate any room in your home. Remember to have fun when decorating your bathroom children, and to seek inspiration from blogs, interior design magazines and shops to visit in local dishes. Many stores offer “instant bathroom furniture for you. combinations of color coordinated accessories, you can mix and match. No thought required!

      Bring together elements to your bathroom decor kids can be fun and easy to use these 10 tips. Consider your child’s age when decorating, as well as a way of life. If you are a busy parent who does not have time to clean the bathroom with lots of toys to keep open the basket and quick cleaning areas. Remember that you are teaching and inspiring children to enjoy swimming and creative learning.

      LUXURY DECORATING KID’S BATHROOM

      LUXURY DECORATING KID’S BATHROOM

      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.

      1948 Packard woody station wagon and matching teardrop trailer

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

      HOME DECORATING WITH ASIAN STYLE

      Asian themes uses bright and vibrant colors, and thus, it might not always be a good idea to do up the whole house using this theme. It is always better to concentrate on some part of the house and use it as the focal point by decorating it using the Asian theme. There is heavy dependence on texture and color in this theme, and this needs to be kept in mind.

      Home Decorating With An Asian ThemeHome Decorating With An Asian Theme


      Home Decorating Room With An Asian ThemeHome Decorating Room With An Asian Theme


      Home Decorating With An Asian Theme Bed RoomHome Decorating With An Asian Theme Bed Room

      One of the best places to decorate using the Asian theme is the dining room of the house. When the dining room is decorated, one obviously can use the vibrant colors but besides one can also add decorative pieces on the table. One can use things made of bamboo or Chinese utensils which are very famous in the Asian area.

      Overweight and Food Sensitivity Rule No 1: Delayed Reactions

      These are the single most common cause of false fat.

      Arguably, delayed food reactions cause as many health problems as some of the most horrific of life’s various risk factors, such as smoking or stress. The effects are often subtle and accumulate slowly, but the harm is undeniable. Without a doubt, delayed food reactions cause weight gain. Because 300,000 people die each year from obesity-related problems, anything that exacerbates weight gain is a serious issue.

      Therefore, the average person’s ignorance about delayed food reactions is a serious public health problem. Don’t let yourself be a victim of this lack of knowledge!

      Delayed food reactions are very similar to classic allergies. The biggest difference is that when you have sensitivities, you often don’t notice symptoms right after you eat. Sometimes it can take as long as three days for symptoms to appear. The reason for the delay is that this type of food reaction is caused by a different antibody than the one that causes classic food allergies, and it takes longer for allergens to come in contact with this antibody. This antibody, IgG (or immunoglobulin G), is found only in the bloodstream, so food molecules need to reach the-bloodstream for problems to occur. As long as food macromolecules stay in the digestive tract, no symptoms may appear. Sometimes food molecules move out of the digestive tract almost immediately, but sometimes they don’t.

      Diet Start

      When reactive food macromolecules do eventually meet up with IgG antibodies, the antibodies wage the same basic type of battle fought by IgE antibodies, which cause classic allergies. The IgG antibodies call the immune system into the fight, and histamines and other chemicals are released, causing swelling and other symptoms.

      The IgG antibodies are by far the most common antibodies in the body. They’re three times more common than the IgE antibodies that cause classic allergies; that’s one reason delayed food reactions are more common than classic allergies.

      Because IgG reactions are delayed, people are often unaware of their real cause. If you feel a symptom on Monday morning, it may be hard to link it to something you ate Friday night.

      Another reason people are often unaware of their IgG reactions is that these reactions often don’t occur in obvious places, such as the skin, as do classic IgE allergies.

      Even though an IgG reaction may not be obvious, it can still be very harmful. For example, if you’re allergic to bee stings and get an IgE reaction on your skin from a sting, you’ll be sure to notice and treat it. However, an internal IgG reaction to a food may ultimately cause you much more generalized, systemic swelling than a bee sting; it’s like getting a bee sting to the whole body. But because your reaction is spread over your whole body, you may not be very aware of it. All you’ll notice is that you don’t feel good and have more bloating and swelling. After you’ve read this book, though, and learned what to look for, I guarantee that you will notice how drastically food reactions affect your body.

      Another antibody that can cause delayed reactions is IgA. IgA fights at the front lines — at the mucous membrane sites and in the digestive tract itself — trying to stop allergens from being absorbed by the body in the first place. To do this, it stimulates secretion of mucus, which blocks absorption.

      Studies show, though, that almost half of all Americans don’t secrete enough IgA. Non-reactive people secrete 3,000 to 5,000 mg of IgA every day, but some reactive people don’t secrete much at all. If you’re low on IgA, sooner or later a reactive food molecule will work its way through your intestinal wall and cause a reaction. The more reactive foods you eat, the more likely you’ll be to use up your supply of IgA and lose your front-line force against food reactions.

      Therefore, if you do ‘cheat’ and eat an allergenic food, it’s smart not to eat too much of the food. One jam doughnut might get blocked by IgA, but three doughnuts may overwhelm your forces and push you past your allergic threshold.

      Another factor that depletes IgA is use of certain medications, including antibiotics, antacids, ulcer drugs, cortisone and aspirin. Again, as you can see, it’s not just what you eat that can hurt your metabolism and make you fat.

      How to Create a Lower Body Band Training System

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

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

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

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


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

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

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

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

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

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

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

      …and similar questions.

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

      —–

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

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

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


      There are a few places you must adjust it:

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


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


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

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

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

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

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

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

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

      SYITG

      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.

      How to Get Rid of Cellulite

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

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

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

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

      Getting Rid of Cellulite

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

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

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

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

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

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

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

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

      Solving the Weight Loss Puzzle Part 1

      Have you tried to lose weight and failed? If so, you are not alone. 95% of the people who try to lose weight fail to reach their goal, and even less are actually able to maintain their weight loss once they achieve their goal. Obesity and the associated disease diabetes are increasing exponentially in the America despite the many published health warnings about the health risks associated with being overweight.
      Why are people unable to lose weight? People are hopelessly confused about the factors controlling bodyweight regulation. This is not surprising when you understand that every single program, book, and guideline developed by various diet “experts”, including our own government, lacks crucial information, contains misinformation, or contains myths. The list of experts and programs seems endless: Dr. Atkins, Dr. Andrew Weil, The Pritikin Diet, Sugar Busters, Protein Power, Dr. Dean Ornish, the Paleo Diet, the Ketogenic Diet, and all the rest. To make matters worse much of the “information” from different experts seems to be completely contradictory.
      Take this short True/False quiz to see how much you really understand about controlling your weight and bodyfat levels.
      Eating a low fat diet is the key to losing weight
      Eating a low carbohydrate diet is the key to losing weight
      Most obese people have a slow metabolism
      Obesity is a genetic disorder
      Some people have a slow metabolism and some people have a fast metabolism
      Exercise is not really effective for weight loss
      You can eat all you want and lose weight if you do not eat carbohydrates
      Low carbohydrate diets are unhealthy
      If you eat foods in the right combinations you will lose weight
      The key to weight loss is eating healthy not counting calories
      Americans are eating more fat than ever before
      Americans are eating less fat than ever before

      Sound familiar? It should. All these statements have been made by various “experts”. Unfortunately, all but the last one is FALSE. If you want to control bodyweight you have to understand ALL the factors that govern bodyweight regulation and how they apply specifically to you. Stay tuned for part 2 of this article to learn more!

      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.

      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.

      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!

      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!

      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

      Knoxville News Sentinel featuring Kurt and April Nitzsche

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

      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!

      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

      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

      WORKOUT ANYTIME on CNN Money

      WORKOUT ANYTIME on CNN Money in an article titled, “What’s next for Blockbuster’s empty stores.”  The article gives information about the recent announcement that Blockbuster will be closing their remaining locations, and how this benefits franchises looking for real estate in growth markets. WORKOUT ANYTIME is featured at the beginning of the article with info about WORKOUT ANYTIMEopening 20 locations in former Blockbusters and looking to open more. Randy is quoted about why the locations are ideal and how easy it is for them to convert the real estate. Jeff is quoted about the great location and how easy it is to tell members of the community where to find the gym. The article also states that WORKOUT ANYTIME is looking for more Blockbuster stores to convert to WORKOUTANYTIME locations.  Click here for the entire article or begin below.

      What’s next for Blockbuster’s empty stores
      By: Patrick deHahn

      Blockbuster’s closing signals the end of an era, but it also means there’s a lot of retail space to fill.

      Last week, Blockbuster announced plans to shutter its remaining 300 U.S. locations. It was the final nail in the coffin of a steadily declining brand, which was bought by Dish Network (DISH, Fortune 500) in 2010 after the retailer went bankrupt.

      (Read More)

      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.

      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!

      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.

      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. 

      Trip to Hyderabad Cont……

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

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

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

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

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

      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.

      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.

      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.

      LIVING ROOM DESIGN IDEAS GET COMFORT

      LIVING ROOM DESIGN IDEAS

      Living room is the most popular rentals for guests and where families come together to end their days of rest after a long week at work or enjoying a TV program together. In most cases, this room is on the floor of a house and is very active. It is therefore essential that this area is decorated in a pleasant environment to ensure the comfort of visitors. When planning a room design, the main and most important factor to decide is the purpose of the room. One thing to remember when designing your living space is that you should feel comfortable in the room and the style, since they will likely spend most of their time in the room. Finally, here are some design ideas that show really got in touch with the style you want.

      LIVING ROOM DESIGN IDEAS

      LIVING ROOM DESIGN IDEAS

      LIVING ROOM DESIGN IDEAS

      LIVING ROOM DESIGN IDEAS

      Teacher Toolbox Trio Linky Celebration!

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

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

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

      1. Something I’ve Made

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

      2. Something I Purchased

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

      3. Something on My Wish List

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

      The Linky Celebration

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

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

      Happy linking!
      document.write(”);

      the 2018 La Jolla Concours Best of Show award was presented to the Mullin Automotive Museum for their 1939 Bugatti Type 57SC Aravis Cabriolet.

      The Mullin Museum is a must see, they have an incredible collection of Bugatti. Probably the 2nd best collection you will ever be able to see, and probably the only Bugatti collection in the USA available to the public.

      http://justacarguy.blogspot.com/2012/01/mullin-museum-what-it-looked-like-from.html  for a quick look

      http://justacarguy.blogspot.com/search/label/Mullin%20Museum  for all the galleries from when I was there in 2012

      and for a more thorough gallery of this car http://justacarguy.blogspot.com/2011/12/beautiful-bugattis-from-mullin-museum.html  and that’s why I didn’t take another set of photos… there isn’t much reason to look at two sets of the same car.

      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.

      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.

      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!

      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               &nbs