Go Ultra Car Models

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. 

HOUSE OF INCLUSION Koichi Kimura Architects

House of Inclusion” as-is called the firm FORM / Koichi Kimura Architects, is a home to extraordinary volumes built a new residence in Shiga, Japan …
“Every piece of this house has been designed so as to bathe in natural light to enhance the simple beauty from within” confides the Japanese architecture firm.We observe different windows and niches of light placed at strategic locations and atypical of this house of 151.71 m2.
A small patio is flirting with the wall on the outside and the living / dining room of the house.

HOUSE OF INCLUSION Koichi Kimura Architects
MODEL HOUSE OF INCLUSION Koichi Kimura Architects
EXTERIOR HOUSE OF INCLUSION Koichi Kimura Architects
DESIGN HOUSE OF INCLUSION Koichi Kimura Architects
INTERIOR HOUSE OF INCLUSION Koichi Kimura Architects

Superb materials were used for interior decoration, we welcome in particular the sublime and the bedroom floors polished concrete … WE LOVE IT!
The architects of the firm FORM / Koichi Kimura tell us more about this house. This house, Located in a new residential area, is for a 30-something couple. Surrounded By Other House, The Design Goal Was Set Up to block out the Outside world while Avoiding too much closure, as well as “to Provide Rich and sensuous spaces.
First, a small patio and a path connected to it Were Laid Out Between The living / dining room and exterior. They Are Surrounded by a wall That blocks off the line of sight from outside. Planting and lays out are ugly At The patio, so thats the picturesque images of green and water are Viewed From The rooms.
Enclosed by walls create indirect light That softly filling The Entire room, tea house presents scenes sentimental Here and There. The Living Space And The Life Lived There are enveloped by green and light, Creating an affectionate environment.

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.

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. 

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.

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!

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)

MODERN RESIDENCE LAKE HOUSE DESIGN BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

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

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

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

Tips For Rustic Dining Room Setting

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

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

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

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

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

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

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

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

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

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


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

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

What is The Train?

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

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

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

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

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

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

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

How does one ‘get on’ The Train? 

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

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

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

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

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

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

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

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

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

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

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

See You In The Game!

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.

NYC INTERIOR DESIGN FIRMS STYLE

NYC INTERIOR DESIGN FIRMS

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

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

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

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

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

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

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

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.

The Vital Acid—Alkaline Balance

Another important aspect of any diet for super health and beauty is one that most nutritional systems completely overlook. It is the question of using foods to help maintain the delicate acid—alkaline balance in your body. For we can reach truly positive health—health beyond the simple absence of disease—and remain permanently healthy only when the foods we eat supply us with a surplus of alkaline-reacting foods. These include green and root vegetables, avocados, fruits (including citrus fruits which, though acid, have an alkalinizing effect on the body), seeds such as sunflower, sesame, and pumpkin, and yogurt.

Your body contains mineral salts. Some of them are alkaline and some are acid. In a healthy body the ratio between alkaline and acid is four to one—that is, 80 percent alkaline to 20 percent acid. To maintain this natural balance, you need only to eat foods which, when digested, produce alkaline salts in approximately these proportions. If, instead, you eat a diet that is highly acid-forming, as the typical Western fare is, then your body is forced to work very hard indeed to regulate the internal acid—alkaline balance and keep your blood slightly alkaline. Without this natural slight alkalinity, your body is unable to repair tissues and heal itself. Overacidity can lead to acidosis, chronic indigestion, irritability, nervousness, excess appetite, rheumatic and arthritic conditions, as well as skin problems and cellulite. Stress, too, is an acid condition. The acid- forming foods, which should make up 20 percent of any diet but no more, include meat, eggs, hard cheese, bread, cereals, sugar and honey, some nuts, and some fats. Coffee, ordinary tea (not green tea or herb teas), and alcohol are also acid-forming.

Diet Start

To give you some idea of what it feels like when your body is too acid, think back to the last typical “good” breakfast you ate—processed cereal with sugar, perhaps an egg, bacon, white toast and jelly, and coffee. Do you remember the immediate feeling of stimulation followed in an hour or two by an unpleasant sense of jangly nerves or tiredness, so that by eleven you had to reach for another cup of coffee to keep yourself going? That is an acid state. In fact, this breakfast is made up of almost all acid-forming foods—the bacon, the white toast and the coffee, the packaged cereal, sugar and so forth. A far better breakfast would be a bowl of Birchermuesli (not the kind of muesli you find in supermarkets, which may be labeled “natural” but is chock-full of sugar) made from natural yogurt, a tablespoonful of rolled oats, a couple of teaspoonfuls of honey and a little cinnamon. On such a breakfast where the fresh fruit and yogurt, which are the alkaline-forming foods, balance the small quantities of acid-forming foods—the grains and the honey—to maintain the ideal ratio of 80 percent alkaline to 20 percent acid, you will find you can work well throughout the morning without suffering “acid rebound.” Your body will also be protected against the unnecessary stress of having to work hard to rebalance the blood.

Forget the Salt

Recent studies indicate that the daily sodium requirement for a human being is probably not more than 200 milligrams a day, perhaps slightly higher in someone who performs great physical exertion or in nursing mothers. This small quantity is available naturally in foods alone—vegetables, meats and fish, fruits, and grains for instance—without our ever having to add salt to our foods. Where we do add it, not only when cooking but also at the table, the average sodium intake is thought to be more than twenty-five times that amount. Thanks to the research of Professor Lot Page at Harvard, salt—the ubiquitous substance which the ancient Greeks considered divine—has now been shown beyond all reasonable doubt to be at the root of hypertension, one of our most common twentieth-century illnesses.

Blog Hunting

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


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

BlogLovin’

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

Feedly

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

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

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

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

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

And the winner is…Feedly, mostly

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

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.

How to Deal with Yourr Seasonal Allergies

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

HOW TO DECORATE WITH NO MONEY

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

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

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

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

Paperless Mission #10: Distributing Student Assignments

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

 

Mission #10: Distribute Student Assignments through Shared Folders

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

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

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

EUROPEAN STYLED DESIGN IDEAS BATHROOM

EUROPEAN STYLED DESIGN IDEAS BATHROOM

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

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

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

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!

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.

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.

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

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!

Globesity continue…

WHY WERE PALAEOLITHIC PEOPLE SO HEALTHY?

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

Warning signs from the present day

Diet Start

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

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

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

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

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

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

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

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

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.

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

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

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




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

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

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

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

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

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

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

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

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

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


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

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

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

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



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




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

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

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

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

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

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

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

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

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


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

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

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



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

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

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

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

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

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

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

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


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



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

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

    Remember: 
    Junk Items = Scrap Components = 
    Building Materials!


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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




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

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

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

    Short Story/Example About Armor: Because I could Modify and Customize Raider Arm armor near the beginning, I gave up the higher-protection “DC Guard Left/Right Arm” armor pieces that I picked off of a poor dead DC Guard, [because it does not seem to Modify-able in the game and] because I ‘knew how to Modify’ the Raider Armor to be POCKETED for higher Inventory/Carry space [you need to ‘learn how’, by putting Perk Points (‘skill points earned every Level’) into Armorer, a Strength 3 skill]. I put the DC Guard Armor in a Dresser at the beginning for the time being, using the ‘Pocketed Raider Arms’ I could Modify, then – a higher Carry Weight Limit is a valuable commodity – especially at the beginning!


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

    Did someone say CHEATS?

    Sick of trudging around The Commonwealth like a Brahmin with two heads cut off, looking for junk to break down into materials to ‘just build’ with? Tired of picking up every piece of Junk you find, trekking in and out of town constantly and thinking “I just want to build up my base…” or “can’t there be an easy way of getting junk” or “there’s gotta be a faster way to get junk”..?


    Then wonder/wander no more – there is a way to instantly get all the materials you want!

    In Fallout 4 [and most Bethesda games], you can type the item you want and how many you want, of any item in the game, into the Command Console. However, you need to know the item’s Unique Identification Number, first (known as the “Base ID” of the item, in Bethesda games). 

    One way to find the Base ID of any item or object in Fallout 4, is to open the Console (by hitting the Tilde key, “~”, usually found next to the Number 1, in the line of numbers across the top of QWERTY keyboards), and clicking on the item or object in the game. It will then show the BaseID of the object at the top/center of the Command Console area.
    For an example; if you wanted to find out the Base ID of that Deathclaw running at you (and since we are in the ‘Cheat Section’ of this article, say… you want to kill it instantly), then you would find out the ID for it by opening the Console (“~”) and clicking once on the Deathclaw (it should be ‘frozen’ by opening the Console), which would show the BaseID of it just below, at the top of the Console area. Now, for this example of ‘killing it instantly’; you just have to type in “kill”, then a space, then type in the BaseID you see on the screen, and hit Enter. BOOM. That Deathclaw that was running at you (and you were unprepared for, full of inventory and unable to run, no doubt)? It’s dead. “First Crack At The Gear!” 

    [Note1: If you try ‘clicking on the enemy, then typing KILL, then just hitting ENTER’ right away; it may not work as desired. You may end up killing yourself… Although those steps do work, they do not seem to work 100% of the time [in my testing], therefore, the Suggestion of doing the steps from just a bit above (“clicking to get the ID, but typing in KILL and the ID number”), is recommended – to save from accidentally killing yourself and having to LOAD…]

    [Note2: The BaseID seems to change [in my testing], as in, when a Deathclaw (from our example above) ‘spawns’ (comes out of the ground), it will have one ID (and it seems to be ‘unkillable’ for a short time), and then when it starts to come at you and attack, it will change to another ID – which can then be used in the Command Console to ‘kill’ it. Also, Base Identifiers may be ‘Procedurally Generated’, which is, automatically and repeatedly created and changed, as a game goes on. Although this does not seem to happen for items like Food and Materials, it does seem to happen with Enemies and Gear (Weapons/Armor) – so be sure to take the steps above when trying to manipulate objects around you (eg. ‘kill’-ing an enemy), finding the BaseID each time, to be sure that there will not be a mistake or missed opportunity, to utilize the BaseID in the Console.]

    Want nearly-infinite food?
    Want nearly-infinite materials to build with?
    Want to ‘just build and not worry about going around collecting Junk (to build with)’? 

    Then wonder/wander no more – here is a way to instantly get all the building materials you want!


    [WARNING/Suggestion: Although getting all of the items you could ever want, whenever you want, to ‘Just Build’ – effectively turning the game into “Fallout 4: The Sims Apocalypse” where you just Build and Decorate and work on keeping your Settlers at bases Happy (not that that’s a bad thing) – it can potentially contribute to making the game ‘less exciting’, as it takes away much of the need to go anywhere or do anything (other than keep your Settlers’ Happiness maintained). This isn’t a bad thing necessarily (I have one Character I created just to play around and learn the Build Mechanics with and have fun just building and decorating..). I only mention this because I would like to Suggest to create a separate Character to do this with, or remember that when the game ‘gets kind of boring’, to create a Character where you ‘don’t cheat at all’, to create suspense/tension within the game. No matter how you prefer to play though, I hope you enjoy Fallout 4 as much as I have – and still do… Have fun!]

    I have some Batch Files for Fallout 4 below, which will allow you to ‘type in to the Console what you want’ [Materials to build with, or Food (so you won’t have to worry about Farming or feeding your Settlers)] and you will instantly have a ton of those items on your character.
    With the Items in them listed in Alphabetical Order, I have one file that is for getting Materials (Scrap/Junk to Build with), one file that is for getting Food (to Eat/Cook with) and one that is for getting huge amounts of both in one shot…

    To use these Batch Files in Fallout 4, simply download the Text file(s) and place them into the Fallout 4 game directory/folder, where the game data/files are.
    [Don’t worry, they are just Text Files, but I give directions on how to make your own further down, if you ‘don’t like to download things unknown very much’.]


    To quickly find the Fallout 4 game files location [in Steam, on PC]:

    Go to the Library section in Steam and Right-Click on the “Fallout 4” listing, choosing ‘Properties’.

    In the Properties window that comes up, click on the ‘Local Files’ tab.

    It shows you what Drive the game is on; but to quickly get to the game files themselves, click on the ‘Browse Local Files’ button, which will open a new File Explorer window (Windows).

    This location is where you want to Save the Text Files to (the ‘Batch Files for Fallout 4’), usually it will have a Path like “SteamLibrarysteamappscommonFallout 4” on whatever Drive/Partition you installed the game to.

    In that folder, Download/Save (or ‘Paste’, if you ‘Copied’ the files from another location) the .TXT files, to be able to call them up from the Command Console in-game. 

    Example of how the ‘Batch Files’ (Text Files) look, after being placed in the Fallout 4 Game Folder
    (Click to see Full Size)
    Here are the steps to use the .TXT-format ‘Batch Files’ once they are in the game directory (shown for the file for getting Food, the file for getting Building Materials, and then the file for getting Huge Amounts Of Everything To ‘Just Build’ if you want...):

    1A. To use the file that gives you 1000 of all types of Food (so you don’t have to worry about Farming or Feeding your Settlers for a long time); type in

     bat allbasefood

     in the Command Console and hit Enter. That’s it!  

    1B. You can now close the Console and you’ll find you have 1000 of every type of Food in the game, on your person.

    1C. Go to a Workshop to Store the Food there (otherwise you will be ‘overburdened’ with all of that Food in your pockets) – you will find the Food items under the AID section in your Pip-Boy, as shown below:

    2A. To use the file that gives you 1000 of all types of Materials to build with (all of the Crafting Components, so you don’t have to worry about going out and looking for and collecting Junk items to Scrap for a long time and can ‘Just Build’, if you want to play that way for a while); type in

    bat allbasematerials

     in the Command Console and hit Enter. That’s it! 

    2B. You can now close the Console and you’ll find you have 1000 of every type of Building and Crafting Material in the game, on your person.

    2C. Go to a Workshop to Store the Materials in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Crafting Components in your pockets) – you can just hit the STORE ALL JUNK button, to do it in one step.

    For the last one, which gives 9001 of every single type of Food AND Crafting Component in the game [maybe I should have named it “IJUSTWANTTOBUILD.txt”], use the steps below:

    3A. To use the file that gives you 9001 Of All Types Of Everything To ‘Just Build’ With (all of the Crafting Components in the game, so you don’t have to worry about going out and looking for and collecting Food OR Junk items to Scrap, for a long time and can ‘Just Build’); type in

     bat allyourbase9k

    in the Command Console and hit Enter. That’s it! 

    3B. You can now close the Console and you’ll find you have 9001 of every type of Building and Crafting Material in the game, on your person.

    3C. Go to a Workshop to Store the Junk Items (Materials) and the Food (from the AID section in the Pip-Boy), in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Every Frelling Thing In The Game For Settlement Building in your pockets).  

    Here is where to Download the Text Files to place into the Fallout 4 directory/folder (the ‘Batch Files’ to use), from the GoogleDrive for The Blog:

    allbasefood.txt file
    allbasematerials.txt file
    allyourbase9k.txt file

    If you don’t like to normally Download things ‘from unknown places/people’ [aren’t we just ‘Friends That Haven’t Met Yet, though, my dear reader?], here is what the Google Drive link looks like when you click on it:

    Still, feel free to Scan the files with your installed Anti-Virus Program(s), or online through something like Virustotal.com (this is actually a good idea to do with anything Downloaded..).

    If you you rather create your own Text Files, to place into your Fallout 4 directory/folder, to run as ‘Batch Files’, to give yourself an amount of these items, instead of fully Downloading the Text Files offered above – then here are the steps to create your own files:

    Is There A Way To Build More, Past The Limit?

    Sadly, there is a limit to how much you can Build in a Settlement – indicated by the SIZE bar in the Upper-Right corner of the screen in Workshop Mode. While this limitation is there to stop us from building so much that it makes the game go down to 1fps in that area, the SIZE limit is pretty conservative [in my opinion] and I found out that there is an easy way to ‘Build More’ – getting past that Build Size Limitation….

    When you see the message, “Nothing More Can Be Built.”, you can just press your lips together and blow, making that weird trumpet sound, after reading the steps below. No Limitations for you! Just follow these steps and you can continue to Build in that Settlement:

    (Note that this is not a Cheat, it does not affect Achievements and it is doable on Console as well as PC)

    • Get some Weapons together on your Character (specifically Guns, as this specific technique does not appear to work with Melee or Thrown in my testing). Apparel and Junk does not work for this either.
    • Bring up the Pip-Boy and Drop the Guns on the ground
    • Close the Pip-Boy and enter Workshop Mode (by Activating the Workshop Bench or holding ‘V’ (on PC) to open Workshop Mode)
    • Look down at the Guns on the ground and STORE them in the Workshop Inventory (careful not to SCRAP them, that is not what we are doing here at the moment!)
    • You should now see your SIZE bar going in reverse and it will even change from Red to Yellow to Green. BOOM. More Room To Bloom. 

    That’s it! You can now build more in that Settlement. Enjoy! If you want to retrieve your Weapons, you can just go into the Workshop Inventory (“Transfer”) and get them back – which means you can repeat these steps over and over, as needed! (Don’t forget to Share your Screenshots on Steam or elsewhere – other people want to see what you can do – and it gives them new ideas, too)

    Although it is possible to get past the Build Limit by simply dropping ‘any item’ and Scrapping it [I recently learned this on the Steam Forum for Fallout 4], this is still not what I was trying to do, with the Steps above. My intention was to STORE the Guns, so that they can still be utilized later – selling them for Bottlecaps, or ‘Breaking Them Down’ and taking their Modifications off to use on other Weapons, or just using them as Weapons in the game on the Character (or given to Settlers to help them fight off Raids/Attackers) –  that is why the Steps above utilize my method. Storing the Guns allows you to continue to use them (as opposed to Scrapping them into Components to Build/Craft with).



    [……I am going to add to this post, as I remember things that I already have forgotten and can’t seem to bring back up at the moment to throw in here; but I still hope someone finds these concepts and Tips helpful, for either starting out in the game or improving your Settlements (there are more advanced concepts to come….. Have fun with Fallout 4!]

    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.

    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

    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

    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

    10 Must-Have Tools for the Busy Teacher

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

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

    1. Nozbe

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

    2. Evernote

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

    3. Dropbox

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

    4. GoodReader


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

    5. GoogleCalendar

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

    6. YouCanBook.Me

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

    7. Planbook.com

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

    8. Typinator

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

    9. GoodReads


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

    10. Edmodo

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

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

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

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

    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

    WORKOUT ANYTIME on WYFF Greenville

    WORKOUT ANYTIME on WYFF Greenville

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

    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.

    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. 

    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.

    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!

    Guided Math Resources

    I recently went to a workshop about guided math groups, and I have tons of new ideas that I’ll be sharing in the coming weeks. I couldn’t wait, however, to share a couple of the resources that I’m really excited about.

    First, is this book:

    Good Questions: Great Ways to Differentiate Mathematics Instruction, Second Edition  is a resource that I was able to start using with my students as soon as I got it. It is full of open-ended questions and parallel tasks that students at any level could access. It’s organized both by grade levels (K-2, 3-5, 6-8) and domain strands (Number and Operations, Geometry, Measurement, Algebra, and Data Analysis and Probability). It also lists which Common Core State Standards each question aligns to.

    We were working on line plots (4.MD.4) when the book first arrived. Consider these problems:

    You create a line plot that is based on measuring items to the nearest quarter of an inch. You notice that your plot looks a lot like a steep mountain. What might the measurements be and what might you be measuring? Why does it make sense that your plot would look like a steep mountain? (p. 174)

    We had a great class discussion about inferences we can make about data based on the shape of a line plot, and students were really creative about what the line plot could be measuring.

    There was also a parallel task where students could choose how to represent the data.

    The set of data below describes the ages of a group of people at a family party.

    32, 30, 5, 2, 1, 62, 58, 28, 26, 25, 24, 2, 4, 39, 16. 

    Choice 1: Create a line plot to display the data. 

    Choice 2: Create a bar graph to display the data. (p. 186)

    Some students felt more comfortable with bar graphs, but they realized that it was harder to figure out intervals and scales for the bar graph vs. a line plot. That yielded a great discussion about how to choose which type of graph to use.

    This is a great resource to use for student math journals, and it’s one that I will be going to daily. I can’t recommend this resource enough.

    Another math resource that I’m falling in love with for my math workshop and guided math groups comes from the Bridges in Mathematics program. Until attending the workshop, I’d never even heard of this program, but it seems like it’s well-suited for developing math centers and guided math groups. There are some sample tasks available as a free supplement to the the program (to align it with Common Core) at http://catalog.mathlearningcenter.org/free. I’m also planning to purchase their Building Computational Fluency program for $45. I need something more structured and organized for checking students’ multiplication and division fluency in the fall.

    Do any of you use the Bridges in Mathematics program in your school? If so, I’d love to hear more about it — I’m really intrigued!

    Have a great weekend!

    What Kind of Protein is Best?

    There is a lot of confusion about “superior” and “inferior” proteins—so called “complete” and “incomplete” foods. At the beginning of the century, researchers doing animal experiments discovered that rats could live and grow on a single food such as eggs. Eggs, like meat, fish, and cheese, were therefore dubbed “complete” proteins. Vegetable foods such as rice, legumes, seeds, nuts, corn, and wheat were called “incomplete” since on their own they were unable to maintain life and growth. What all this meant is that the so-called “complete” proteins contain all the eight acids which humans cannot make for themselves in adequate amounts. But what they didn’t take into account is that vegetable food—say, corn— together with another—say, red beans—also contains the eight essential amino acids and, provided you eat one vegetable together with another, you are getting the full complement of the eight essential amino acids in good balance. Better still, you are getting them without the fat that accompanies protein from animal foods. The idea that we need animal foods in order to be healthy is simply untrue. Populations numbering in the millions in different parts of the world have lived and developed enviable health and strength for thousands of years on a purely vegetable diet.

    Diet Start

    The best—and often the cheapest—sources of protein are the unrefined, unprocessed vegetable foods—complex carbohydrates complete with their natural fiber content, vitamins, and minerals—whole grains such as rice, wheat, oats, barley, legumes including lentils and beans; mixed seeds or mixed nuts; fruits, and vegetables from salad greens to carrots and potatoes. Eaten together in salads and casseroles, bread and soups, they provide low calorie menus without the danger of high fat from the intake of animal foods. The Lifestyle Diet provides 15 percent of your daily calories in the form of protein. It allows you to eat four ounces of meat, fish, or poultry (preferably fish) three times a week. On the days when you choose not to eat these foods you can have instead four ounces of mixed nuts or two eggs. It completely eliminates all cheese except those such as cottage cheese and curd cheeses made from low-fat milk.

    If you prefer, you can take all your protein from vegetarian foods. The question of a vitamin B12 deficiency on a vegetarian diet is always brought up as evidence of the need to eat meat, although long ago biochemist Schweigert of the American Meat Institute researched the question and discovered that the need for B12 rises and falls with the amount of protein eaten. B12 is available in dairy products and eggs included in the Lifestyle Diet. In this kind of protein-economical diet it is correspondingly low. Schweigert also discovered that the whole wheat grain is a usable source of B12 provided it is not processed into white flour. If it had not been, then the millions of people in different countries who have lived almost exclusively on a vegan diet (vegetarian with no milk, dairy products, or eggs) would have suffered B12 deficiencies.

    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.

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

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

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

    Mission #7: Annotating Rubrics with GoodReader (iPad)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    See You In The Games!

    My Trip to Dhaka Bangladesh

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

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

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

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

    Long Bean Benefits For Health

    LONG BEANS BENEFITS FOR HEALTH

    Long Beans Benefits For Health Long Beans are vegetables that very often we encounter in everyday dishes. Whether it’s for home cooking and restaurant cooking. There are also cook it in a way sauteed, but some are making to raw vegetables.
    But despite the long beans so popular for the food, I’m sure not everyone knows about the nutritional value as well as the nutrients found in these vegetables. In fact, long beans have vitamins and minerals also are quite high which is also beneficial to health.
    Long Bean Benefits For Health
    So, to increase your knowledge about health, here we present an overview of the nutritional content of beans as well as health benefits.
    Nutrient Long Bean
    Long beans contain a variety of essential nutrients for your body, including:
    As a Source of Protein
    With a protein content that is at least 8.3 grams per 100 grams chickpea stew, the bean vegetable vegetables long become a source of vegetable protein in our body needs protein for every day.
    Vitamin B Complex
    In every 100 grams of beans boiled which contains 146 mcg of folate (37% requirement), 0.2 mg of thiamin (14% requirement); 0.1 mg vitamin B6 (5% requirement); and 0.1 mg of riboflavin (4% needs); 0.4 mg of pantothenic acid (4% requirement); serta0,6 mg niacin (3% requirement). Various vitamin B complex contained in the long bean is an essential nutrient for our bodies.
    In general, vitamin B complex plays an important role in energy production and nerve function in our body, so vitamin B deficiency is usually characterized by fatigue and lack of energy.
    Contain High Fiber
    Long beans are vegetables that are rich in fiber. In every 100 grams of beans boiled, no fiber content up to 4 grams and meet 15% of our daily fiber needs. Fibers on long beans are available in the form of pectin, which is a soluble fiber, to very good in helping keep blood sugar at normal levels, as well as for normal fat metabolism.
    Mineral content of Long Bean
    Long Beans are also rich in various minerals, among others :
    Containing Calcium
    In Every 100 grams of beans boiled which contains 42 mg of calcium (4% requirement). Calcium is an essential mineral for the formation of bones and teeth healthy and strong as well, also for nerve and muscle function optimally.
    Containing Iron
    In Every 100 grams of beans boiled which contains 2.6 mg of iron (15% requirement). Iron is an essential component for the formation of enzymes for a variety of chemical reactions in the body, and forming the main component of red blood cells and cells
    muscle.
    Contains Magnesium
    In Every 100 grams of beans boiled which contains 98 mg of magnesium (25% requirement), where the mineral content is very important for healthy bones and teeth, muscle and nerve function, as well as the activity of enzymes in the body.
    Long Bean Benefits For Health
    Containing Manganese
    In Every 100 grams of boiled string beans also contain 0.5 mg of manganese (24% requirement). Manganese is essential for enzyme activity, and also for the metabolism of carbohydrates and joint health.
    Containing Phosphorus
    In Every 100 grams of beans boiled which contains 181 mg of phosphorus (18% requirement), which is also important in energy production and the formation of bones and teeth.
    Containing Copper
    In Every 100 grams of beans boiled which contains 0.2 mg of copper (11%). Copper is important for skin health, it also increases the body’s resistance to stress and disease.
    Containing Potassium
    In Every 100 grams of beans boiled which contains 315 mg of potassium (9% requirement), which is important for nerve function and also our muscles.
    Containing Zinc
    In Every 100 grams of boiled string beans also contain 1.1 mg of zinc and zinc (7% requirement). Zinc is a component of enzymes involved in the formation of red blood cells and bone.
    Containing Selenium
    In Every 100 grams of boiled string beans also contain 2.8 mcg selenium (4% requirement), where selenium is an essential mineral in the synthesis of the enzyme, which also acts as an antioxidant against free radicals in our bodies.

    Well, that’s what some of the vitamins and minerals contained in the beans. For you who like to consume either in the form of beans and vegetables stir fry, continue the positive trend.

    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.

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

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

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

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

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

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




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


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

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

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

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





    Enjoy and See You In The Games!

    My trip to 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.

    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.

    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.

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

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

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

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

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

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

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

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

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

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

    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

    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.

    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!

    The Easiest Way to Implement a Classroom Economy

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

    My Classroom Economy

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

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

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


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


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

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

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

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

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

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

    Join the Mailing List! 

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

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

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

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

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

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

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

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

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

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

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


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

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

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

    ~Troy from The Game Tips And More Blog

    10 Reasons to Write with Technology

    I’m super excited about the two books that I’m studying this summer as part of my summer series.

    Today, I’m diving into the first one entitled When Writing with Technology Matters by Carol Bedard and Charles Fuhrken. 
    Rather than giving you a laundry list of all of the ways that you could integrate technology into writing, this book goes in-depth into two specific projects. The first project uses reading and writing to launch moviemaking, and the second project is authoring a visual nonfiction essay. As someone who routinely integrates technology in the classroom, I like this book because it examines lots of angles of these types of projects in great detail. But this book is also good for beginners for that same reason. Rather than offering an overwhelming number of ideas, it breaks down projects into manageable and authentic steps. 
    I’ll be examining each of those projects in future posts, but today I want to talk about the first chapter – 10 Reasons Why Writing with Technology Matters.

    The opening chapter is filled with research about how technology integration contributes to student learning. They break it down into a list of the following 10 items:

    Something that I would add to this list that captures many of the items is the notion of “authenticity.” When you engage students in project-based learning such as making a movie or designing a visual essay, students feel like they have a real purpose. Their work will be viewed by others, and this really motivates students to push a little bit harder. Giving students the freedom, space, and resources to work on something meaningful is a powerful recipe for empowering learners.

    I also want to comment on teacher-disposition. A lot of people who visit my classroom think that I have all the answers for technology integration, but let me tell you a secret — I don’t. Almost every day, a student or teacher will ask me a question about how to do something, and I won’t immediately know the answer.

    And that’s okay.

    Because one of the most important things I can model for my students is the act of troubleshooting and problem solving. If I can’t figure out how to do something, I’ll hop on the internet and poke around until I can find the answer. I think a lot of teachers avoid technology because they’re not confident in their ability to work with it, but you can find a whole lot of information just-in-time as you need it online. Don’t let a lack of confidence divert you from trying some of these projects.

    Next week, we’ll dive into Part 1: Reading and Writing to Launch Moviemaking. If you haven’t already picked up a copy of this book, I’d highly recommend it. And it’s not too late to join in the book study! In fact, you’re only 14 pages behind! 🙂

    If you are reading this book, I’d love to know what you think. Leave me a note in the comment section!

    Happy reading (and writing)!

    This post contains affiliate links, but I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CRF, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

    SWIMMING POOL DESIGN IDEAS GERRR……

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

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

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

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

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

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

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

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

    SWIMMING POOL DESIGN

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

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

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

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

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

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

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

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

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

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

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

    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.

    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

    DESIGN ROOM HOTEL LE ROYAL MONCEAU

    DESIGN ROOM HOTEL LE ROYAL MONCEAU

    DESIGN ROOM HOTEL LE ROYAL MONCEAU

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

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

    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.

    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. 

    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:

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

    Battlefield Play4Free is a Free-To-Play title, where it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money by purchasing Tokens (now called Play4Free Funds) that you can then use in the in-game Store. There is also a nice feature where you can win prizes (weapons, armor, clothing, etc) from a game called The Daily Draw, where you choose a card from a random draw of eight and it will generate an item for you.

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

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

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

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

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

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

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

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

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

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

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

    Have fun and See You In The Game!

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

    Curing the carb on a vegetarian diet

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

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

    Diet Start

    Complimentary proteins

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

    The risks of a diet too low in protein

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

    Good nutrition

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

    Low-carb plans for vegetarians

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

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

    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.

    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.

    My Next Assignments…………

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

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

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

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

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

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

    The weight question

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

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

    Diet Start

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

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

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

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

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

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

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

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

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

    WORKOUT ANYTIME in Journal & Topics Newspapers

    WORKOUT ANYTIME in Journal & Topics Newspapers in an article titled, “New 24-Hour Fitness Facility Opens In Buffalo Grove.” The article begins with information about the new club and then gives some details about the grand opening. The article ends with information on WORKOUTANYTIME’s plans for expansion in Illinois and some background on Jeff.  Click here to read more or begin below.

    New 24-Hour Fitness Facility Opens In Buffalo Grove

    A new 24-hour fitness facility recently opened in Buffalo Grove.

    Workout Anytime opened at 700 Buffalo Grove Rd. The facility is open 24 hours a day to members with staff on site from 9 a.m. to 8 p.m. weekdays; 9 a.m. to 5 p.m. Saturdays; and 10 a.m. to 2 p.m. Sundays. Members receive a special key card to unlock doors when staff is not present.

    (Read More)

    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!

    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

    ROOM DESIGNS FOR TEENAGE GIRL

    ROOM DESIGNS FOR TEENAGE GIRL

    For today, we have compiled a series of five images that represent the rooms of girls. We try to choose different: we went with serious internal and sober, but also gave him a shot at the famous and very popular pink, orange and red scheme. All rooms are practical, with work spaces, small libraries and shelving systems for books and CDs and fine cabinets specially designed for teenagers. Last but not least, we believe that the mirror is a required element in the bedroom of a girl, although some of the pictures below, you will realize that they have a special status. Even if all design ideas have a particular theme rooms, the furniture is very close to each other to create interiors that are functional and aesthetic. Take a look!

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

    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.

    My Trip to New Delhi & Hyderabad

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

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

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

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

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

    RELAXING BATHROOM MODERN DECORATION

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

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM DESIGN

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

    LUXURY RELAXING BATHROOM LUXURY DESIGN

    RELAXING BATHROOM LUXURY DESIGN

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM DESIGN

    LUXURY RELAXING BATHROOM GREEN DESIGN

    LUXURY RELAXING BATHROOM GREEN DESIGN

    LUXURY RELAXING BATHROOM STYLE

    LUXURY RELAXING BATHROOM STYLE

    Food Repair Guide: Baking Part 1

    Bread

    Bread, being about the first thing that man made, is also about the easiest. Ordinary bread is only flour, salt, liquid and yeast, well kneaded to mix, and baked. The modern cook with a food processor need not even bother about the kneading (which is only done to spread the yeast really thoroughly through the bread) as the food processor does it all for her. Unless, of course, she enjoys doing battle with balls of dough!

    Ingredients/yeast

    Flours differ but, as long as the flour is of good quality and dry, the differences are a matter of personal taste. Water is the normal mixing liquid and sea salt has a better flavour than table salt.

    If the yeast is fresh and alive, when put in a damp, warm atmosphere, it will rise and grow whether it is incorporated in a dough or alone. Old age kills both compressed and dried yeast, as do extremes of temperature: anything over 110°F/50°C or below standard refrigerator temperature.

    Once the yeast has been creamed by mixing it with sugar and a little warm liquid, it needs only to be thoroughly amalgamated into the dough, by hand or machine.

    Diet Start

    Rising, etc.

    After the yeast has been mixed in, the dough must be left to rise, and in some cases prove. This will happen more or less quickly depending on the ambient temperature, but the longer it takes, the better the bread will be. Elizabeth David, among others, maintains that bread that has been left for 24 hours in a moderately warm kitchen will taste far better than bread that has been ‘hurried’ in a warming oven. However, an hour should be the minimum time — unless you are using a food processor and extra vitamin C to assist the raising.

    If the dough does not rise, it means that the yeast is dead — whether through old age or overheating — and there is nothing you can do about it. Dead yeast has a smell and flavour not unlike dead cats and is totally unrevivable. Throw it out and start again.

    Once you have mastered the basic techniques of bread making, all fancy breads are merely an elaboration on them. Most bakery books are extremely explicit in their instructions.

    Cakes

    Raising agents

    Most cakes use eggs or chemical raising agents rather than yeast. The lighter sponges use whisked egg white; heavier sponges or fruit cakes use whole eggs or a combination of whole eggs and baking powder or bicarbonate of soda. These work by giving off gases when heated, thereby raising the mixture. The more chemical raising agent one uses, the lighter, dryer and less keeping the cake will be. Thus, fresh light sponges or angel cakes should be eaten within 24 hours to be at their best; a rich Madeira cake will keep several weeks; a fruit cake several months.

    Mixing

    The early mixing processes in all cake making are important, be it beating eggs and sugar to a ribbon or creaming butter and sugar for Victoria sponges. In both cases, early and thorough beating ensures that the cake will remain moist. Beating later in the process when the flour has been added will make the cake tough, heavy and elastic. Obviously, beating a light sponge after the egg white has been folded in would defeat the purpose of the operation.

    For cakes that need to hold a filling in place — such as a cherry Madeira where you are attempting to keep the cherries in suspension — do not add all the liquid until you are sure that the full amount will not make the mixture too liquid to support the fruit.

    Packet mixtures

    If you feel that you cannot face the traumas of total cake making, there are a great number of excellent packet cake mixes on the market and you might be well advised to give up the whole business of being a home baker and use one of them.

    Cooking

    Follow the instructions in the recipe (or on the packet) for baking times and temperatures but do check yourself, as your oven may not behave exactly as the instructions say it should. Do not, however, continually open and shut the oven, as you will kill whatever chance the poor thing had of rising evenly in a constant heat. Similarly, when you test it, do not be too vigorous. If a light sponge gets a fat skewer stuck in it, it will break the crust and release half the air being carefully husbanded inside. Press the sponge very gently with your finger and, if it resists, it will be done. A more robust cake will stand the skewer treatment but, even then, do not do it more than you must.

    Turning out

    Whether the mixture is from a packet or home-made, it is most important that you are able to get it out of the tin when it is cooked. Greasing and flouring tins should work but has been known, only too often, not to — especially if the butter was salty! Invest in one, or several, loose-bottomed cake tins, which guarantee complete success — not only for cakes but for pâtés, mousses, jellies or anything else that you fear may lurk shyly in its container and refuse to emerge in public. If the mixture is very liquid, as in a very light sponge, line the tin with greaseproof paper to prevent it leaking out the bottom.

    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

    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!

    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.

    12 Days of Fitness with WORKOUT ANYTIME

    12 Days of Fitness with WORKOUT ANYTIME

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

    Week 1

    4 days of exercise

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

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

    Week 2 

    4 days of exercise

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

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

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

    Week 3

    4 days of exercise

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

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

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

    The Role of B-Vitamins in Preventing Brain Loss

    One in five people older than 70 suffers from cognitive impairment which will progress to dementia and death in half of these people within five years.  So it is very important to address all the modifiable risk factors for cognitive impairment.   One of these risk factors is elevated homocysteine which is a strong, independent risk factor for Dementia, Alzheimer’s Disease, and Heart Disease.  
    One of the longest and most comprehensive studies ever done showed that one in six cases of Alzheimer’s Disease can be caused by increased homocysteine levels.
    In order to process homocysteine properly the body needs adequate levels of Folic Acid (Vitamin B-9), vitamin B12, and Vitamin B6.   A double-blind randomized controlled trial showed that the reduction of homocysteine by B Vitamins can slow the rate of accelerated brain atrophy in people with mild cognitive impairment which is often the first step towards Alzheimer’s Disease.
    Another study showed that B-Vitamins can reduce brain loss in areas prone to the Alzheimer’s Disease process. 
    Other Benefits of B-Vitamins
    B-Vitamins as a group are incredible important to a wide range of cellular and metabolic functions from energy production to production of hormones. Benefits of optimal levels include increased energy, improved mood, reduction of allergy symptoms, help preserve vision, help to maintain bone strength, and help prevent heart disease and stroke.
    How do I get B-Vitamins?
    Although it is possible to get the RDA of B-Vitamins through diet alone it requires a carefully planned diet and for vegetarians it is very challenging because there is no vitamin B-12 in vegetables. Milk, yogurt and cheese, along with eggs, are the only vegetarian food items that naturally contain significant levels of vitamin B12.
    In addition many people have conditions which prevent optimal absorption and cellular uptake of certain B-Vitamins such as Folic Acid.   Each of the key B-Vitamins come in several forms with some being much more active and effective than others.   When everything works right the body can convert other forms to the active forms, but there are many things that interfere with this process.
    For example Intrinsic factor produced in the stomach is what allows the intestines to absorb this vitamin.  Not everyone produces intrinsic factor so common sources of B-12 are not effective.
    Also since B-Vitamins are water-soluble excess amounts are easily and safely excreted so taking a high quality B-Vitamin Supplement or Multiple Vitamin with activated forms of B-Vitamins in adequate amounts is the safest way to cover yourself.    In addition, although each B-Vitamin performs critical functions in isolation they also work together to optimize many functions so taking a complete B-Vitamin Supplement is highly recommended.
    What are all the B-Vitamins?

    B- Vitamin          Active Form                                                    Inactive Form
    B-1                        Benfotiamine                                                Thiamine
    B-2                        Riboflavin-5-phophate                                 Flavin Monocleotide
    B-3                        Niacinamide                                                 NAD                                        
    B-5                        Panthothenic Acid                                         None                   
    B-6                        Pyridoxal-5-phospate                                    Pyridoxine Hydrochloride
    B-7                        Biotin                                                             None
    B-9                        Methyltetrahydrofolate  aka Metafolin         Folic Acid                                         
    B-12                      MethylCobalamin                                         Cobalamin
    Can you take too much of the B-Vitamins?
    For certain ones the answer is yes!  You should not take in more than 800mcg of folic acid supplement.  Too much can mask a condition called pernicious anemia.  Multiple Vitamins and B-Complex Supplements will contain 400 – 800mcg and more from diet is not a problem.
    For vitamin B-6 intake above 200mg per day is not recommended.  Again multiple vitamins and B-Complex will generally contain less than this amount and more from food is not an issue.
    Regular “Niacin” can cause significant skin flushing and itching, but this is harmless although it can be very uncomfortable.    Extremely high dose niacin can be used to treat high cholesterol levels but the regular form that causes flushing can also cause liver issues at high levels.   This is also true of “time-released” forms.     The best form for use for cholesterol is “Flush Free Niacin” aka Inositol Hexiniacinate as it will not cause these issues.   NAD (Nicotinomide Adenine Nucleotide) is very safe but there is no reason to take more than 10mg per day.
    As always do not take any supplement when pregnant without consulting your registered health care professional.

    Getting Started with a Flipped Classroom

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

    1. Plan your lessons 

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

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

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

    2. Choose your tools

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

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

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

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

    3. Choose your platform

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

    4. Share your content

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

    Bonus Tips

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

    Health Benefits of 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.

    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.

    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.

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

    It’s the 15th of the month – and it is time for something that I re-re-started up, just last Month – The Next Installment of The Game Tips And More Blog’s ‘New-ish-sorta-but-not-really’ Contest:

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

    (A Game Screenshot Identification Contest)

    Having its’ Fifth Edition now, today – February 15th, 2018!

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

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


    The first correct answer submitted by a Skillful Identifier/Gamer will receive this month’s contest prize – which is: a gifted game from the Steam online store!

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

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

    Can You Guess Where The Screenshot Below Is From – Contest #1
    Can You Guess Where The Screenshot Below Is From – Contest #2
    Can You Guess Where The Screenshot Below Is From – Contest #3
    Can You Guess Where The Screenshot Below Is From – Contest #4

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

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

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

    Update!

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

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

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

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

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

    To end The Mystery, here is the answer for February’s edition of
    ‘Can You Guess Where The Screenshot Below Is From’ (2018-02):


    The Answer for this month’s Contest was: Just Cause 2!
    [Captured in 2014, this Screenshot I took was back when I was playing games at 1600×900 – which is a ‘sweet spot’ I personally recommend [by my own testing] for Mid-Range GPUs (VideoCards). This was JC2 being played with a GTS 250, the ‘Black Knight Edition’ from ASUS which I paired at the time with an AMD X2 245, iirc**. Wow, I have been planning this identification game a long time – never getting around to it for a while of course – haha]
    Click to see Full Size
    Come back next 15th-of-the-month friends, when you can have another chance to be a Digital Screenshot Sleuth in the Sixth Edition of ‘Can You Guess Where The Screenshot Below Is From’ – and a chance to win the Prize that will be carried over to next time: a gifted game from the Steam online store!

    See You In The Games!

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

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

    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!

    Fads Pose Dangers, Don’t Listen to Dietary Fads

    However, we need to be careful on this question of diet. Many different ideas are prevalent today. Don’t believe all you hear. There may be some elements of truth in a few of these dietary fads, but usually there is some foolish notion hidden underneath that is neither in harmony with science nor with common sense. Don’t be misled.

    Regardless of the many fantastic claims that you may hear, there is no one perfect food. There is none that will meet all the needs of the body any more than there is one perfect material that will serve every purpose in building a house. The best diets are those in which there is plenty of variety. Then if any particular element is lacking in one food, it may be amply provided in another. This is one excellent way of avoiding deficiencies in your diet.

    Variety is most important. But it is not the complete answer. We must also use discretion in the choice of foods. Some things that may look tasty are not always healthful and nutritious. Foods that are highly refined are less likely to contain the vital elements to meet the needs of the body. Modern food processing may have its good points. But sometimes the vitamins and minerals are lost in the refining process. It is better to use fresh foods whenever they are available. But be sure that they are really fresh.

    Diet Start

    Some people tend to think that malnutrition is a problem among the less-favored classes of the world. While this is true, it is surprising how often those with higher incomes also suffer from a different type of malnutrition. They eat plenty of food, but mostly of the wrong type. This so-called “hidden hunger” is very common in large cities, where more artificial living conditions prevail. Modern methods of marketing are providing a wider range of foods. But far too many people still prefer to live on devitalized foods that are woefully inadequate. It is these devitalized foods that lead to hidden hunger.

    Such diets fail to provide the body with the right building materials that will keep it functioning properly. Foods that contain a high concentration of sugar and other carbohydrates may provide energy, but other important elements are usually lacking. Soon the organs begin to lose their normal powers of operation. The vital processes of the body are slowed down, and a toxic condition develops. The delicate balance of nature is upset, and the whole body suffers.

    It is amazing the amount of food that one person may consume in his lifetime. Someone has estimated that we eat up to 1,400 times our own weight in a lifetime of seventy years! Think of how much money we spend in buying all this food! Surely such an expenditure as this is worthy of our closest study. Are we buying health, or weakness and disease? A balanced diet is the very best type of insurance against those degenerative diseases so common today.

    It is true that diet alone is not the answer to all of our health problems. Other things must also be considered. But a well-balanced diet will always help to restore those body tissues that have been laid waste by serious disease. And what fun we can have while we are getting well again! So much depends on the attitude of the mind.

    Mental Attitudes Important

    Centuries ago the wise man gave us a great scientific truth when he said, “A merry heart doeth good like a medicine.” This is absolutely true. It is the optimistic person who usually makes a good recovery. Because he is happy in himself and confident in the future, his health naturally begins to improve. His whole body responds to the sheer joy of living.

    But the wise man did not stop there. He also added these significant words: “A broken spirit drieth the bones.” This observation is just as true as the other. A pessimistic attitude soon affects the whole body. It slows down the circulation of the blood. It interferes with good digestion. It takes all the joy out of living. In the end, it may so completely change the individual that he becomes old and worn out long before his time.

    Our mental attitudes are very important, particularly as they affect this question of diet. Many of us are shortening our lives without fully realizing what we are doing. Some of us eat too much, often for no other reason than to soothe our injured feelings. Or perhaps we do not take time to eat sensible meals. We grab something and run. We are in too much of a hurry. Then we wonder why we are weak and sick. We do not seem to realize that our diet has much to do with our endurance and also with our ability to resist disease. All the vitamin pills in the world will not make up for the lack of a sensible way of living.

    Millions of people are spending fortunes trying to win back their lost figures and restore their flagging energies. All they needed was to apply a little common sense in the first place. No one can hope to have an attractive appearance, a healthy skin, and a clear mind unless he is willing to use discretion in choosing his meals. Even good foods, if taken to excess, may destroy the vitality of the body. Anything that is overdone may cause trouble, even too many vitamins.

    A balanced diet is the very foundation of good living. To keep the body functioning smoothly and efficiently, it must be supplied with a constant stream of essential nutrients. This must be clear to all. Yet, it is a shocking fact that many farmers and dairymen are more interested in how they feed their cattle than in how they feed their children! Of course, it pays to see that cattle are well fed. But isn’t it time we begin to think about ourselves and our children as well?

    Today, thanks to modern medical discoveries, we have less to fear from serious infections. But degenerative diseases are becoming more frequent on every hand. How can these be avoided in your own particular case? This is something you should feel free to discuss with your own family doctor. He is the best one to advise you on such matters. But there is no question that a good, sensible diet will always help. And when we follow such a program, we will feel stronger and more energetic, our mealtimes will be happier, and we can look forward to enjoying better health for years.

    Quality Test – MSI Afterburner’s MJPEG Implementation (Part I) with Hitman: Absolution (Ultra Settings, 1080p)

    Update: Added screenshot example of the RTV1 codec ‘color banding’ issue, with circled areas¹**
    Update: Added Quality Test Comparison (Four 1080p samples of Hitman:Absolution) at different Quality Settings²**

    Recording with the MJPEG (Motion JPEG) codec, every frame is an independent ‘Keyframe ‘or ‘I-Frame’ (short for “Information Frame”), which means it is a type of frame that can be ‘cut’ or started from in video editing programs (technically, every frame is a JPG picture!). This also allows for faster seeking and rendering in editing applications. MJPEG also requires less overhead (better performance/less ‘lag’ while recording) than many codecs. As well, the audio captured is PCM (“Uncompressed”) with MSI’s Afterburner, which means that any video editor should be able to recognize the sound data. Errors in programs like Virtualdub saying “Error initializing audio stream decompression” or Sony’s Vegas showing “Stream attributes could not be determined” will not occur and these will open the audio without associated problems.

    Testing out MSI’s Afterburner as a game recorder and using the built-in MJPEG codec that comes with the program, I fired up some Hitman: Absolution, turned up everything to Ultra, captured some clips and put them together, uploaded it to YouTube, and collected some results with everyone:

    This video compilation is a test of a few things:
    1) Hitman: Absolution’s performance while maxed out (Ultra Settings in game Options)
    2) Capture quality of MSI Afterburner and performance/lag of using it
    3) H.264/AVC compression quality maintainability
    4) Youtube’s quality maintainability

    Recorded with:
    MSI Afterburner
    – v.2.3.0
    – MJPEG codec, “Full Frame”, 80% quality, 30fps
    – Audio automatically records into PCM (“Uncompressed”) format

    Recorded Game: 
    Hitman: Absolution @ 1920×1080 (1080p)
    – “Ultra” settings (Preset)
    – Anisotropic Filtering set to 4xAA
    – “Texture Filtering Quality” set to High Quality (i.e.Off/NoFiltering) in Control Center

    – “Morphological” Anti-Aliasing (MLAA) setting (AMD/ATi) set to ON
    – “Surface Format Optimization” set to OFF in Control Center (AMD/ATi)

    Framerate while not recording: ~31-79fps
    Framerate while recording: ~28-64fps

    I chose some Hitman: Absolution clips for a Quality Test because it was a good example of a recent game (at the time of this writing) that includes both fast movement/action areas on the screen, as well as slow/non-moving parts, including text. It has lots of dark and light areas, high contrast edges, particles (rain/filmgrain/sparks,etc) and tests area panning as well.
    I was impressed with MSI Afterburner and it’s utilization of the MJPEG codec overall. It seems to be slightly optimized or tweaked somewhat. At 80% Quality (to be in the realm of comparison with Bandicam’s MJPEG Preset Default of ‘Quality80’), flatter/darker parts were not overly compressed – which would create excessive macroblocking and/or be too smoothed out, normally. This could be partially due to the ‘Film Grain’ effect within the game, however (seen mainly when the sky or a flat-coloured background is in view).
    In other words, there was very little Gibbs Effects aka ‘Ringing’ (“mosquito noise”) around elements such as text when onscreen, and what effects were there, were ‘hidden’ somewhat by the grain effect. You had to look closely to see it, which is still pretty good for not recording in a 100% Quality setting – but again, the ‘Film Grain’ effect in this game is contributing to this ‘negative effect of the MJPEG codec’ not being as visible.

    A small amount of Gibbs Effects/Mosquito Noise/Ringing can be seen around and within the UPC symbol  from this frame taken out of the original MJPEG recording. It is about as visible and even seems to be less so in the video itself, due to the “Film Grain” effect present in the game helping to hide it. Click to see Full Size

    The very small amount of color banding present in the original recording was somewhat generated by the Game Engine and there is very little of it (what does occur is hidden somewhat with the film grain effect the game has).
    In the recorded output, thankfully there is very little, partially because of a higher-quality setting when used and how MJPEG codec handles color dithering; color banding usually won’t be seen very much at higher bitrate/quality settings (which means low compression), but will be easily seen at lower bitrate/quality settings (which uses higher compression).
    Keeping above 80% quality when recording with the MJPEG codec [I recommend recording at 90% if your system can handle it, as most games do not have the Film Grain effect present in Absolution to help hide compression artifacts, such as color banding, flat color/area macroblocks and Gibbs Effects] if you have the space, it should leave you satisfied with easily-editable captures.

    ²**Quality Test Comparison – Four examples of various Quality Settings (90%, 70%, 50% and 30%) when using MSI Afterburner’s MJPEG Codec in Hitman: Absolution. The differences are most apparent in the middle section, the bricks that the police officer is standing on, and the people milling around to the left of the gazebo, both areas showing colour loss (Posterization) and detail loss (Quantization), more obvious in the 30% sample (bottom). All sources were original output frame extractions from 1080p recordings.
    Click to see Full size

    [A quick note here that MSI Afterburner’s output/recording seems to be somewhat darker than other game recording programs. It even states this in it’s own Options, “captured video may appear darker than you see it while gaming” and offers a checkbox that will apply Gamma Correction. Since this article is more about MSI’s MJPEG optimization and utilization (performance and ability to maintain visible quality), this ‘darker recording’ will be explored further in a future Game Recorder Comparison article]

    For people trying out any game recording software and finding your recordings are choppy/laggy on playback (that is, when you are looking at the generated/recorded file), you should find that if you use a player/viewer that has Acceleration (GPU, videocard, DirectX processing), it should play back much more smoothly. If your system does not have this option, you can also try converting what is captured to another file temporarily, one with a smaller bitrate/size, and you should then find it will play back that converted file just fine (especially when recording with lossless/high-bitrate codecs).



    It was interesting to do some side recording with Afterburner’s included RTV1 codec as well*
    The Riva Tuner Video codec is an iteration related to older codecs such as Indeo Video and S3TC compression techniques. It is similar to MJPEG and it seems to have very little effect on performance while recording – even performing slightly better than MJPEG at times, which was a nice surprise. Unfortunately, it suffers from ‘color banding’ (Color Quantization/Posterization) and the result is apparent lower quality, even at high bitrate/quality settings. Although it may not be as obvious in the below comparisons (depending on the settings of your monitor/colors/brightness), and while it certainly does not ‘destroy the quality overall’ in the game recording, in the captured video the color banding can be very distracting, especially when it includes motion through the color and light changes in an area as you move through it [it may not be to everyone, of course]. The size of the file produced is quite a bit larger than when recording with the MJPEG codec as well, but more on that in a future article..

    *As this article is mainly a Test of Afterburner’s usage of the MJPEG codec, a future Game Recorder Comparison article will include the RTV1 codec found in MSI’s Afterburner and cover it in more detail than here

    ¹**An example of the RTV1 codec’s problem with Color Quantization (‘color banding’). This frame is extracted directly from a 100% Quality RTV1 codec recording (Batman: Arkham City Benchmark @ 1080p). The areas that contain the most obvious color banding problem have been highlighted with green circles.

    If you are having problems with Color Banding that is not in the game itself, try to use a higher-bitrate setting (higher quality) for the codec you are recording with, resulting in lower compression and lowered loss of details, if you can do so.
    [With the RTV1 codec, it appears that it will still remain a little, no matter what…]


    Getting back to MJPEG testing with Afterburner, framerate was maintained close to non-recording performance (at ~30-60+fps for this game) when recording. I usually used MSI’s Afterburner only as a monitor/controller for the videocards installed and captured with another program such as FRAPS or Bandicam. Using MSI Afterburner alone and having to run one less application in the background to capture no doubt had at least some sort of streamlining affect on performance. It felt that way, slightly.

    Clear, crisp textures can be seen in this frame taken from the original MJPEG capture.
    MSI’s Afterburner and it’s utilization of the MJPEG codec seems to be even slightly superior to Bandicam’s implementation of it. [Hmm..something that must soon be tested!]
    Click to see Full Size

    The Average bitrate of the original MJPEG captures was about 30Mbps up to 70Mbps, which meant a writing stream to the disk of up to 8MB/s, which almost any hard drive can handle (recorded onto a drive capable of 150MB/s at the time).
    The original generated recording files were about twice the bitrate and size of the final MPEG-4 compressed file uploaded to YouTube, the final file weighing in at about 600MB with a bitstream of 25Mbps on average (it is assumed that almost everyone will compress recorded material into a final output video compilation file of 8-20Mbps or so, for uploading to YouTube/Vimeo/etc (Blu-Ray’s standard bitrate is 36Mbps and most video editing application presets go up to 20Mbps by default).
    This final utilized bitrate, with the efficiency of H.264/AVC, manages to keep most of the detail that was in the original MJPEG recordings, although sadly, most of the finer detail is lost after uploading, as can be seen in the screenshot comparison below:

    Originally used in an earlier article testing out MJPEG on Diablo3 with Bandicam, this screenshot shows examples of the detail loss after uploading to YouTube, when the video is played back at 1080p and 720p. Click to see Full Size 

    What was more disappointing was that YouTube feels the need to overly re-compress uploads. Much of the quality is lost, especially things like the film grain, one of the ‘first things to go’ in temporal video recompression. For instance, at 1:03-1:08 there is visible grain effect maintained in the settings I chose for the final compressed output file, keeping most of the grain from the original MJPEG recording from Afterburner. In the YouTube Video Player after uploading, it can be seen that much of that grain is lost. Another example of this is the dense cornfield against the much flatter sky textures at 1:30-1:36. I kept the complexity of the cornstalks and hard contrasts of the plant details versus the sky on purpose, yet after YouTube’s recompressing of the video, the result is blurred and smoothed details that were not like that in the recorded MJPEG video or the final H.264/AVC high-quality video output/final compress. I will attempt other uploads of the data at various settings for experimentation and put it just below this paragraph when an upload does not lose much of the finer details I wish to share**. I understand they must do it to save space (no doubt people upload huge, ‘FRAPS-original’ size files and recordings sometimes), it is merely unfortunate. At least it then becomes an example of what happens to some of the quality and detail once uploaded to YouTube (the extracted frame above, for example, is from the original MJPEG recording produced by Afterburner). There seems to be no use, at this time, to attempt to upload extremely high quality/fine detail. 

     The file originally uploaded to YouTube, the results of the MSI/MJPEG Quality Test, was previously compressed with a bitrate of 25Mbps. While this bitrate, using high-quality H.264/AVC codec settings, was enough to maintain details such as Film Grain and high contrast edges, much of this detail was lost after YouTube recompressed the uploaded file. 

    **Another, higher-bitrate excerpt [in an attempt to compensate for YouTube’s recompression] of the original MSI/MJPEG video capture:

    This video then, is an attempt to compensate for YouTube’s recompression and data loss, by uploading a video stream with a very high bitrate (an average of 60Mbps, up to 80Mbps, higher even than the original recorded data). As such, the duration is much smaller, a mere excerpt of the original intended upload.

    Result: Even when a video stream is uploaded with the much higher bitrate, even when the original captured file is uploaded, even when I rendered the capture to a 2160p (4K UltraHD) file and uploaded that to YouTube, YouTube’s recompression of the uploaded material (while still watchable) loses far too much detail from the actual upload – at least for high-detail evaluation of a game recorder’s produced video streams. This is unfortunate. For now then, I will try to always show frames (screenshots) extracted from the original captured files created by game recording applications in Quality Tests…

    Turning up the Recording Quality setting to 100%, the bitrate for MJPEG jumps up to over 275Mbps (over 30MB a second of file size being written to the drive). Quite a jump – and at that bitrate, the size becomes comparable to a YUV codec (or a FRAPS 1080p half-size recording) easily – but the quality ramps up as well. Color dithering and loss of detail is surprisingly near-negligible at 100% Quality with this game, yet the resource demand for using the MJPEG codec [especially MSI’s optimization of it] seems to remain small, as MJPEG was already a lightweight codec with somewhat smaller processing being done, to begin with. Today’s powerful videocards and CPU’s should be capable of pumping out a sequence of lightly compressed JPEG’s in a single file [no pun intended] without breaking a sweat. As long as your system isn’t chugging along already, adding some MJPEG capturing shouldn’t affect it very much. For those of you with slightly older systems with trouble recording in other codecs, give MJPEG a try, it should record smoother for you.

    Overall, well done MSI.  /clap

    If anyone is looking for a completely free Game Recording program (it might have even come on a disc with your videocard, as mine did) look no further than MSI’s Afterburner. Keeping the settings relatively high [especially with the MJPEG codec, to keep compression artifacts low] and/or doing your own tests to see what looks ‘good enough’ for you, I suspect many people will be happy (if you aren’t already) with using Afterburner and the low-resource-demanding and editing-friendly MJPEG codec to record 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 – do a few short tests and use what you prefer.

    Have fun recording with MSI Afterburner and the MJPEG codec – and See you in the games!




    [Note: As noted throughout this article, this testing of MJPEG with Hitman:Absolution alone is not a full test of MJPEG quality maintenance potential, as this game utilizes a “Film Grain” effect, which hides some of MJPEG’s weaknesses in maintaining Quality. In a future post (Part II), a more in-depth examination of MJPEG as a video game recording codec, using other games and utilities, will be actualized. See you then!]

    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!

    Kaempferia Galanga Plant Benefits For Health

    KAEMPFERIA GALANGA PLANT BENEFITS FOR HEALTH

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

    How to 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

    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.

    Raw Gameplay (Unedited) – Battlefield Play4Free (32 Players, Saiga-12 Won from The Daily Draw)

    Battlefield Play4Free is a Free-To-Play title, where it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money by purchasing Tokens that you can then use in the in-game Store. There is also a nice feature where you can win prizes (weapons, armor, clothing, etc) from a game called The Daily Draw, where you choose a card from a draw of eight and it will generate an item for you.

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

    In this video, I present ‘Raw Gameplay’ (unedited gameplay) of BFP4F after winning a Saiga-12 Shotgun for one day’s usage on my Medic via The Daily Draw. I had joined a 32-player server (running a Rush map) that was nice and full (16 soldiers per side). After getting the kinks out and getting used to the controls again after not playing for a while, I think things picked up as the game went on.. I was soon having fun arming MCOMs and healing and reviving. Near the end, I realized that my Aircraft controls weren’t set/got reset, as my mouse wasn’t ‘inverted’ and I couldn’t fly the helicopter at all, haha.

    Recorded game: Battlefield Play4Free, Online FPS
    Recorded with: Bandicam (Registered Version) @ 864p
    Recording codec: MPEG-1, 70% Quality, 30fps

    This video was also a test of a few things (though not an ‘Official Testing Video’): I was messing around with different settings (resolutions, quality settings) to see how low I could set things before the quality suffered too much. This is of course, something VERY relative and what looks ‘good enough’ to one person, looks ‘like crap on a cracker’ to another person. What I was testing here was, what seemed good enough to upload to YouTube (since it recompresses anyway) and still be enjoyable, while making the recorded file as small as I could via Quality settings (which limits the bitrate somewhat) and resolution size (the larger the resolution, the more bitrate/filesize that would be required).

    As I have stated in earlier articles talking about Quality, Bitrate and Filesize, I still find that going below 60% produces too many compression artifacts (macroblocks and ‘trails’, Gibbs effects and more) for many games, especially if there are large dark areas (which would get compressed more highly and have these compression effects occur in them). This doesn’t happen with all games however; some games are fast-moving and/or do not have many darker/flatter areas and using 50% quality doesn’t look too bad, even with the MJPEG codec. It’s a balancing and testing game, as some games (especially with text) look fine and others look very bad (the compressor will try to allocate more bits around edges like text and compress even more highly then, the flatter/darker areas in a scene). I have done recordings of news streams and other things however, that allow for a very low quality recording setting (down to 20%), but that is mainly because the source itself is of a low quality (many streams are highly compressed and there is not much ‘extra’ compression artifacts produced by recording it in a lower quality/bitrate, especially if you are going to downsize for the final output video).

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

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

    See You In The Game!

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

    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.

    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.

    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!

    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!

    1960 Lincoln Continental mk 5 Formal Limousine

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

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

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

    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

    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

    And More: “An Internal Error Occurred When Overlapped Buffer Is Full” in VideoStudio X10 [Error Workaround]

    [This post is currently Text-Only for speed of Posting. I may return and add example Screenshots and more, Soon™]


    Update 2017-05-02: While not a ‘Fix’ for this issue, I have done more testing and found what is essentially the issue

    Go to “Update 2017-05-02


    Just a quick bit of information, for those using Corel’s VideoStudio X10 to edit and render their video projects and running into this error…

    I was working on trying to finish some of the many, many, many projects I have in various stages of completion, and ran into an odd error when trying to render a Project in VideoStudio X10. The error said only:


    “An Internal Error Occurred When Overlapped Buffer Is Full”


    This is somewhat odd, as this is more of a generic Windows Application error than it is a VS (VideoStudio) error. So, I went to the Official Corel Support Forums and did other online searching…






    I found a lot of people who have experienced this error, but none that had any solutions, sadly.
    So, it was Time To Go Troubleshooting! /maskandcape

    Now initially, I was trying to render in 1080p using the more common MPEG-4 Part 10 (h.264/AVC) format. VSx10 offers GPU-acceleration (where it utilizes the power of the videocard), like many video editing programs do these days, to help render and compress the output – and the quality of MPEG-4 can be quite good for the size, when it comes to compression.

    BOOM, the error pops up, interrupting the rendering process.
    Okay, time to see what could be causing it.

    First, I tried to render in the other Formats that VSx10 offered (MPEG2, WMV, etc) and nothing would finish rendering without this error – except for Windows Media Video format (WMV).

    Since WMV does not require GPU-acceleration to render, I disabled all GPU-powered optimization in the Preferences of the application (disabling ‘hardware acceleration’ where I could). I was hoping this would render with other formats without acceleration (MPEG-4 does not ‘require’ hardware acceleration, for example, but it renders much faster with it). Still, the error came up in any other format than WMV…

    So, to dig in a bit of a different hole than the WMV format to find answers, I took out all elements of the Project except for the first video files (taking out the audio files, the Text added, images, etc) and tried to render again. It worked!

    I then added in the Text elements (made with Corel’s built-in Title tools). It worked!

    Since it worked with Text and all video files now, I added in the Audio Files.

    BOOM, the error popped up again.
    That’s okay, it’s progress – now we know that something related to the Audio is having troubles.

    I was looking at the Audio Files and noticed that I had some ‘Audio Filters’ and ‘Speed/Time-Lapse’ adjustments on them (to help them synchronize somewhat in the Project), so I took those effects out and tried to render again. It worked!

    Okay, so since it works with the Audio Files present – without ‘FX’ on them – then it might have something to do with the Filtering/effects…
    I enabled only the Speed/Time-Lapse adjustments and left out the Audio Filters for the Audio Files that utilized them. It worked!
    I then enabled the Audio Filters again and BOOM, the error reared up and roared in my face.

    So, it appears that there may be something with the Audio Filters in VideoStudio that does not play nicely when you go to render the Project (for those experiencing this problem..). Nothing but WMV would produce output for me, at the time of this posting (this is with VideoStudio X10 Service Pack 1).


    My advice then, is to try to utilize audio files that do not require Audio Filters in VSx10, for now (until the source of this problem is fixed in full).


    If you must apply some sort of affects or filtering, there are many audio editing tools out there that can be used, at least until this gets looked at/fixed someday. Some suggestions off the top of my head are:

    • Sony’s Sound Forge (recently acquired by MAGIX, I think).
      This is a pretty capable application, with lots of effects, pitch shifting, fading and filtering available – I have used it a lot in the past when it was run by Sony. It costs some money, however.
    • Audacity.
      This is a free (Open Source) audio editing application that is popular and has many of the features and filters that Sound Forge has – I have used this too, before I could afford to buy any editors at all.
    • Adobe Audition.
      Adobe acquired the older-but-popular Cool Edit Pro audio editing program, which I personally used to use and like. I have not used it since Adobe took over, so I cannot vouch for how this one is – I assume that it is similar to how CEP was – which was quite capable. It is not free, however.


    For now then, I will bring this up with Corel Support and see what they have to say about it – until this gets ‘fixed’, avoid utilizing Audio Filters in VideoStudio, if you can – for now…


    Hopefully this information will be of use to those who, like me, were running into this annoying error in an otherwise decent video editing application – and hopefully it gets fixed soon!


    If I remember, I will come back and Update this Post when a ‘Fix’ has been released!



    Update 2017-05-02: While not a ‘Fix’ for this issue, I have done more testing and found what is essentially the issue with Corel’s VideoStudio x10 and how it handles some Audio formats (sample rate / bit depth). I am in contact with Corel Support at this time via e-mail, discussing this issue.




    Here is what I have found after further testing:


    I did some further testing on the audio files, looking at their specific properties. 
    I found that the files giving this error were in 24bit depth, 96000Hz format. 

    Just to experiment/investigate, I converted the audio file to 16bit depth, 44000Hz format (Standard Compact Disc Audio WAVeform format) and it worked! 

    Here is what I found then, during more testing on the bit depth:

    – 16bit audio file = Audio Filters and Speed Adjustment can both be used at the same time
    – 24bit audio file = Only one or the other can be used at a time

    Both Audio Filter and Speed Adjustment added = Error with 24bit audio file at 96000Hz sample rate
    (I found that the 24bit depth audio files were also 96000Hz..)

    Testing 24bit audio files at 44000Hz resulted in NO ERROR = it worked
    (when using both an Audio Filter and a Speed Adjustment at the same time)

    The error was repeatable however, with a 96kHz 24bit audio source file (having both a ‘trouble’ Audio Filter (one of those three listed above) and a Speed Adjustment on it).

    Although this is not a ‘game breaking’ issue (I personally don’t mind converting any of my 24bit audio source files that are at 96kHz into 16bit depth versions but it is more work), this may be an issue for more novice users, who may not know how to do so. 
    [Hmm, maybe I will make a Quick Tip on this, to help those people out…]

    Related to this, many commercially available Samples (sound source files) are distributed to the customer as 24bit audio files, for higher fidelity. 
    (Example: I purchased Sample Packs from Sony Creative Software and they came in a bundle as 24bit audio files. Another purchased Pack from BigFishAudio also had the source files being delivered as 24bit sources)
    If any of those are at 96kHz (I see that most are at 44kHz anyway…), then it may bring up this issue. 

    I realize too that it may be my machine, or my specific combination of hardware, interacting (CPU/Sound/etc) and also there does not seem to be many 96kHz 24bit audio files floating around in general usage (from what little I have seen, perhaps there are, but as I stated above, commercially-purchased packs seem to come in 44kHz 24bit format, at most).

    Although this is not a ‘Fix’ directly dear readers, hopefully this information can help you VideoStudio users to avoid it, ‘stepping around it’ at least, for now – and perhaps this testing and information can even be utilized improve VideoStudio for the future… (I am in contact with their Support now, discussing these occurrences).






    [Note: I am not affiliated with Corel or any of the other companies mentioned herein. I have not and I will not receive any compensation of any kind, for mentioning VideoStudio here. I am merely a user of the product and have used many of the other products mentioned above, including other video editing programs, not omitting Open Source / Free applications. I simply share information I have discovered, in hopes that it will help others.]

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


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

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

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

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

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

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

    See You In The Games!

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


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

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

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

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

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

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

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

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

    Dennis “Thresh” Fong
    Co-founder and CEO”


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Workout Anytime on WBIR-Knoxville Afternoon Show

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

    INCREDIBLE HOME DESIGN WITH NATURAL LIGHT

    This 94 square meter apartment has a privileged location on the corner of the building. Looking for an apartment in well appointed with three bedrooms, one next to the park, with open views to the outside and green space overlooking the street, while the kitchen opens onto the courtyard and peaceful atmosphere. In the middle is a spacious hall and in relation to this, a new bathroom. The general plan with large windows on three sides and bright colors fill the room with light. It is difficult to decide which of these rooms, we love the most.

    INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

    INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

    INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

    INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

    INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

    INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

    INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

    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.

    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.

    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!

    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.

    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.

    My Trip to New Delhi & Hyderabad Cont………

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

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

    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!

    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!

    BLACK WALL INTERIORS DESIGN IDEAS FOR A MODERN HOME

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

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

    BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

    BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

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

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

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

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

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

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

    My trip to 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.

    Health Concern: FAT? continue…

    How much Fat do you Need?

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

    Diet Start

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

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

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

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

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

    Franchisee Profile: Marc Flame

    Franchisee Profile: Marc Flame

    Marc Flame is originally from the Bronx in New York, specifically Riverdale. Growing up, Marc spent every summer on Long Island at his grandmother’s beach house and loves the outdoors. After graduating from JFK Highschool, Marc’s parents moved to South America where Marc learned to speak basic Portuguese. After living in Brazil for a while, Marc moved back to New York where he attended New York University. He graduated in 1981 with a degree in Economics and International Business. Upon graduation, Marc spent much of his time on Wall Street starting his career Bankers Trust Company. Marc eventually became Chief Financial Officer at the banks Technology subsidiary. During Marcs’ tenure he established a successful record of improving operational efficiency and profitability. After fourteen years at BTCo, Marc left and joined Citigroup. Marc spent ten years within the Finance Organization of Citigroup. He then joined the CBS Corporation where he served as CFO of the CBS Technology organization.

    After doing some traveling, Marc decided to relocate from Chicago to Atlanta where he began researching franchises to invest in. After much research Marc decided that Workout Anytime was where he wanted to be. Not even three weeks after watching the Workout Anytime franchise video, Marc signed for his first franchise. He now owns the first Workout Anytime located on the South side of Atlanta.
    How did you learn about the brand? 
    I was researching different franchises and was heavily focused on the fast-food industry when I came across Workout Anytime. I watched the franchise video and was immediately hooked. I knew right then that was what I wanted to invest in. Not even three weeks after seeing the video I met with Randy the entire senior WOAT team. It felt like a family and I signed with Workout Anytime after that meeting.
    Why did you choose an opportunity with Workout Anytime? 
    I’ve always wanted to own my own business. I worked at a Baskin Robbins in high school and it was some of the best times I’ve ever had. I have always enjoyed doing my own thing which is why I started looking into franchises. I chose Workout Anytime because I am very interested in the Workout Anytime model and I really wanted to do a franchise in a market that really needed it. 
    Do you have any development/extension plans? Add units? Timeframe? 
    I would like to eventually expand. I do not have a multi-unit sign at the moment, but the goal is to have 3-4 locations within 4-5 years. I am trying to open one every year and a half. Currently, I am working to be the most successful location rather than building out more units. When you talk about franchises people have glass ceiling expectations with what you can achieve with any one location. The Workout Anytime model allows me to push the boundaries, and ensure the opportunity for many members to enjoy all the advantages provided to Workout Anytime members.
    Are you involved in any charities or involved in the community in any way? 
    I am learning more about the Riverdale area each day and would love to work with charities and get involved with the community once I get to know it better.
    Do you have any other interesting hobbies or passions?
    I love spending time outdoors. Anything outdoors such as going to the horse stables with my daughter, 
    watch my son dirt bike on the trails, and go to the beach as often as possible.

    How I Decluttered my Inbox

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

    Meet Mailbox.

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

    Big-swipe to the left: Add to list

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

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

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

    Short swipe to the left: Defer

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

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

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

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

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

    Long swipe to the right: Trash the message

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

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

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

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

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

    Hope you’re having a great Memorial Day weekend!

    Cut your Protein why no Sugar?

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

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

    Diet Start

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

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

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

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

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

    MODERN SWEDISH BEDROOM DESIGNS GO SROP

    Although they are all unique, and I noticed that some of the same elements that deserve to be underlined. First of all, all the bedrooms the images below, with large windows, which are usually thin stylish blinds or curtains. On both sides of a king-size bed is a traditional bedside tables, shelves or chairs for the original. The walls are painted mostly white, but here and there, you will find an interesting color interference: some of the rooms are nice backgrounds to illuminate the room. Details of lighting are particularly interesting to observe. Please take a look at this beautiful gallery bedroom and tell us what information you will find interesting.

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    Foam Rolling aka Self Myo-Fascial Release

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

    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.

    good representation of the concepts

    Workout Anytime in Louisville Business First Inbox

    Workout Anytime in Louisville Business First

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

    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!).

    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. 

    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.”

    Free Weekend – Overwatch and Fallout 4 [Notification]

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

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

    See You In The Game!

    INTERIOR DESIGNERS NEW YORK CITY

    INTERIOR DESIGNERS NEW YORK CITY

    INTERIOR DESIGNERS NEW YORK CITY

    Are you planning an interior designers in New York City? Looking for the lights of New York City? A field of interior design flourishes at New York Medical Interior Design. This is a niche area of ​​design. The focus is that of furnishing medical care institutions must be given to patients not only the service friendly, but friendly design as well. The reason is that hospitals will not only try to repair the physical ailments of patients, but the psychological and spiritual well-being of the patient as well. The population is aging and the need for sensitivity to the design, construction and installation is becoming an important part of the management of age. responsive design provides some relief therapy and improved quality of life for retirees.

    Interior design students and professionals are increasingly aware of the medical concept of interiors in New York and other large cities. “Health professionals and designers believe that the concept of environment helps patients physical, mental and emotional wellbeing. What exactly does New York medical interior design involves what are the therapeutic and economic benefits? If medical services who wish to provide a therapeutic context, then what should be the development architecture? INTERIOR DESIGNERS NEW YORK CITY are important points interior designer must consider when creating a design for a medical center. If the installation activity promotion and creativity, so that should be incorporated into the design.

    The space must be organized so that patients have the privacy of your health care environment. Planting, lighting and colors have been used effectively to create a pleasant environment must not disrupt or interfere with the routine of the patient. Factors such as codes, regulations, and the money available for the design of medical affairs in New York interior designer, is responsible for knowing and following. There are several quality books on the interior of the doctor. If a medical institution on patients’ and Senior Care then they should definitely consult an interior designer experience in this field. If the search for textbooks in the field not to look over the books written by Jain Malkin. His research on the subject has led to a series of excellent books. Interior designers new york city research has resulted in more and better places for patients and those who work to change the appearance of buildings and health facilities.

    BEDROOM DESIGNERS NEW YORK CITY

    BEDROOM DESIGNERS NEW YORK CITY

    KITCHEN INTERIOR DESIGNERS NEW YORK CITY

    KITCHEN INTERIOR DESIGNERS NEW YORK CITY

    My Trip to Batticaloa cont….

    My trip to Batticaloa was one year in the making. In March and April of 2010 I was requested to do an Organization Capacity Assessment of a project which ran across 4 districts and to come up with scenarios for independent / sustainable operation. The Scenario that was selected was to restructure the project in to a single operating office in Batticaloa and to have a satellite operation in Trincomalee. It took nearly one year for the project to be restructured and to get a not for profit limited company registered. This is a rare occasion when the funders of the project seeing that the need is still there and that the services delivered through the project are still relevant wanting to develop a sustainable organization to continue to serve the public / target group. My experience in the past has been that most funders / donors say that they want sustainability but don’t put enough money and effort. “Hats off” to the funders of this project; they seem to have got it right.

    This trip was to develop a 3 year Strategic Plan for the newly formed not for profit limited company. On my way to Batticaloa I took the routr through Habarana as the A 5 and the A 26 was under repair. On the way I encountered a wild elephant on the main road at around 2 PM. (See my earlier post for a photo of the Elephant) It is rare to see the elephants on the road during the day. However during the night I have come across them more frequently.

    The assignment went as planned and now I have to develop the documentation (Strategic Plan and the Process Document). On my way back I took the A 5 and the A26. The authorities are developing these roads really well. These roads will be fantastic to drive on once completed. It is a scenic route.

    The view from the A 26 Road

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

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

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

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

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

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

    Judging by the recent changes to the Computer Opponent A.I., get used to seeing this screen more often…

    Legends is a fun game still, with it’s flashy effects and nice sounds, not to mention the wonderful Elder Scrolls-style ‘realistic’ art on everything; I personally don’t mind if I am going to be losing to the Computer a lot more; but it would have been nice to see a more obvious notification of it somewhere – or a way to perhaps adjust it (via a Slider or Dial or anything..).

    I do think the AI was ‘just a little too easy’ at first, making simple moves and not many combos, losing a lot more than it won against me – but now it seems pretty darn hard – almost too hard, pulling multi-combos everywhere and buffing cards a lot more and getting ‘the perfect card’ or ‘just what it needs’ at times, to pull off a win (as though, instead of the AI having a prepared set of cards, cards seem now ‘generated as the game goes’, to “keep it competitive”). I can still win once in a while against the AI in Solo Play and Solo Arenas – and I understand that Bethesda might want to make things ‘a bit difficult’ to encourage selling Card Packs; but… Dearest Beth: It’s “Just A Little Too Much” Now… [in my opinion]

    The ‘new’ Computer Opponent A.I. at work, busy buffing its’ cards to no end

    I won’t stop playing, of course – and I won’t stop getting Card Packs once in a while (for all three of the Collectible Card Games mentioned above, when I can) – but I just wanted to mention this, for others too; that if you noticed the Computer seemed ‘tweaked’ lately and is now pretty darn hard to beat as an Opponent in Legends – It’s Not Just You™…

    If I play some Versus matches, which I do from time to time – See You In The Game!

    Addendum
    Changes Seen:
    – Increased Combination plays (Buffs, Debuffs, then Attacking)
    – Increased Healing cards (Health added to Opponent)
    – Highly Increased ‘instant-kill’ or ‘unsummon’ type “Destroy A Creature” cards (Piercing Javelin, Lighting Strike, Execute, Cast Out, etc)
    etc.

    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

    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.

    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

    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

    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. 

    The trip to Hyderabad India

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

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

    fantastic paintjob on this speedboat

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

    The Benefits of Jump Training

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

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

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

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

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

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

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

    There are many benefits to jump training including:

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

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

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

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

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

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


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

    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.

    DYNAMIC DESIGN HOME CINEMA

    DYNAMIC DESIGN HOME CINEMA

    For furniture, I love the few pieces I have and does not change, but as a blogger we discover daily news, it’s hard not to crack …

    Above the living-dining room where Jo Yana chose to paint the main wall in pink – small nod to her favorite designer Karim Rashid … You’ll also notice the suspension ATOMIUM in Kundalini the most beautiful effect!

    This room also houses the home theater installation conducted by Dynamic Home Cinema. In front of these gorgeous wooden drops are pregnant Y21.2 Audio Linear …

    At the entrance, a picture of Miles Aldridge sets the tone of the apartment, and FIDELIO Philips broadcasts Playlist place … On the side of the dining room, chairs LOUIS GHOST EROS and greet guests.

    The main hall lit by the luminaire BLOB M Karim Rashid …

    The cuisine is inspired by Parisian apartment signed Périchon we mention above, because the walls and ceiling were painted in gray have to emphasize the white lacquered furniture. Yellow light under the bar and a nice bin Brabantia bring the strand of color …

    We love the headboard PARROT signed by photographer Solve Sundsbo …

    The workspace of blogger … A reading area with ottoman LEBLON DELIENNE-QUAD and library. An office signed K-DESIGN, and the now famous chair VERTEX signed Karim Rashid.

    DYNAMIC DESIGN HOME CINEMA

    DYNAMIC DESIGN HOME CINEMA

    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.

    Popcorn Cart, Warren, Ohio, circa early 1910s

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

    Managing the Work/Rest Ratio in HIIT Training

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

    My trip to Hanoi, Vietnam

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

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

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

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


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

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

    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

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

    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.

    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!

    WORKOUT ANYTIME in Buffalo Grove Patch

    WORKOUT ANYTIME in Buffalo Grove Patch in an article titled, “24/7 Gym Opens in Buffalo Grove.”  The article opens with some details about the opening of the Buffalo Grove WORKOUT ANYTIME, and the plans to open up to 25 clubs in the Chicago suburbs. Jeff and co-owner Eric Nagel are quoted about why Buffalo Grove is a great place for the first WORKOUT ANYTIME in Illinois. Cristel gives details about what WORKOUT ANYTIME offers and about the upcoming grand opening, and then provides info and quotes from Steve and John.  Click here for the entire article or begin below.

    24/7 Gym Opens in Buffalo Grove
    By: Cristel Mohrman

    Workout Anytime might be a new name in town, but it’s one that company officials expect will soon be widely recognized.

    The fitness center officially opened Saturday at 700 S. Buffalo Grove Grove Road. It’s the company’s first location in Illinois, but it certainly won’t be the last, said Workout Anytime officials, who are planning to expand to 25 clubs in the Chicago suburbs.

    Buffalo Grove was selected as its first Illinois site for its demographics and because officials found little competition for the concept, which offers members all-hours access to no-frills workouts.

    “We really like this location a lot,” co-owner Eric Nagel said.

    (Read More)

    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

    Workout Anytime in North Fulton Newspapers

    Workout Anytime in North Fulton Newspapers in an article titled, “New Workout Anytime coming to Milton.” The article begins with information about the new Workout Anytime opening in Milton and the owners. The article then goes into details about what you can expect at aWorkout Anytime, with a quote from Randy Trotter. General Manager Chris Maier is quoted about why he believes in the Workout Anytime model and Lynn Jackson is quoted about why they’re happy to open in the area. The article closes out with info on how to join and about the expansion plans for Workout Anytime.  Click here for the entire article or begin below.

    New Workout Anytime coming to Milton
    By: Caitlin Wagenseil
    MILTON, Ga. — When two members of a gym found out their beloved workout place was going to close down, they decided to take action. 

    Paul and Lynn Jackson, previous members, bought the Workout Anytime in Cumming. Now, they are gearing up to open their second location in Milton with Randy and Heather Clevenger.


    (Read More)

    WORKOUT ANYTIME 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.
     

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

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

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

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

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

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

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

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

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

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

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

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

    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.

    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.]

    WORKOUT ANYTIME on WFMY News 2

    WORKOUT ANYTIME on WFMY News 2

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


    You can view the full segment here. 

    Quick Tip: The Sims 3 – Game Recording Is Slightly Darker Than The ‘Normal’ Colours Of Regular Gameplay [FIX]

    Just a Quick Tip for those of you recording The Sims 3 and finding that your videos are looking ‘darker’ than the original gameplay itself – a problem that has been around for some people for over a year now… It’s not that the game isn’t recordable (although for some people they got nothing but ‘blank/black screens’ a few years ago) it’s that the recordings are coming out, what looks like, a few shades darker than what the game really is.
    I was recently seeing a spike in the number of people talking about this problem again and decided to see if I could find a fix, or at least a workaround, for it; and what I found was something that everyone can do for now (at least until AMD/NVIDIA or Maxis/EA makes an update that fully fixes the issue) and that is simply: to run The Sims 3 in Windowed Mode.

    Whether you are using Dxtory, Bandicam, Afterburner or most other game recording programs (even NVIDIA’s Shadowplay has the same issue for some people), the fix [more of a workaround] that I found for now at least allows you to record your Sims 3 gameplay with proper colours, as you can see in these frames extracted from a couple of game recordings, below:

    Comparison between the display modes and the colours when recording (Darker vs. ‘Normal’) for the recording issue with The Sims 3, showing that the workaround works [at least for now] in two extracted frames from two game recordings (one in Windowed Mode and one in Fullscreen Mode). [In the right half, the camera has been ‘zoomed in’]

    Have fun recording your Sims 3 gameplay once again, if this problem has made you stop – and
    See You In The Games!

    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.

    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

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

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

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

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

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

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

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

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

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

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

    The Secret Knowledge of Fourth Graders

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

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

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

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

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

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

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

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

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

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

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

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

    Teenager’s Room Rockstar Design For Real RockStar

    Design of this room is reserved for your child who likes to play music and have a dream to be a rockstar. where in this room like rockstar there are some tools to play music, like a music studio in the bedroom. with a very attractive color design coupled with music playing equipment such as guitar, drums and other. expected to design the rooms in such a way to make your child feel more comfortable at home and hone his ability in terms of playing music

    Teenager’s Room Rockstar or Musician Themed

    Teenager’s Room Rockstar or Musician Themed

    Teenager’s Room Rockstar Design For Real RockStar

    Teenager’s Room Rockstar Design For Real RockStar

    Teenager’s Room Rockstar or Musician Design

    Teenager’s Room Rockstar or Musician Design

    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.

    ‘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”]

    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.

    Why Teachers Love Technology

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

    What do we Know Infographic
    Graphic from OnlineUniversities.com

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

    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

    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

    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

    April Nitzsche on WBIR Knoxville

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

    You can also view the video here.

    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™]

    The Incredible Pistol Squat

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

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

    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

    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!

    Reminder: Diablo II – 2014 Ladder Reset is May 27th

    That’s right, this is just a quick reminder that tomorrow is the Diablo 2 Ladder Reset for 2014!
    So get ready – stock up on energy drink and tell your friends you won’t see them much for the next while – and get on that Ladder! Have fun playing, my wonderful readers – and enjoy being on the Top Of The Heap
    (at least until the botters get going)
    See You In The Games!

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


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

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

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

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

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

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

    Sincerely,

    ~Troy from The Game Tips And More Blog

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

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

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

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

    Google Play App – Screen Recorder by Kimcy929

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

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

    “…Video Is Playing On External Display…”





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

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

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