Target Market Analysis

My Trip to Bangladesh June 2011

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

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.

Tune Into Technology Linky: Integrating Technology into Reading

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

1. Let kids annotate their reading with GoodReader.



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

2. Share favorite books on KidBlog.

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

3. Create Book Trailers in iMovie.

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

4. Create book clubs and discussion groups on Edmodo.

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

5. Use Evernote and GoodReader to assess reading.



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

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

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

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.

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!

It’s Not Just You™ – Battle.Net Issues with Logging In Today [Notification]

Just a quick post to let others know that if you are having logging in to Battle.Net today (August 1st) that lots of people have been having problems as of this morning. Blizzard has addressed this with a quick note via their twitter, seen at:

https://twitter.com/BlizzardCS/status/760100687111938048

Retry or Go Back To Bed? Hmmm….

For those playing Blizzard/Battle.Net games this weekend, hopefully it will be up soon – just letting you know, It’s Not Just You™ !

WORKOUT 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)

WORKOUT ANYTIME Featured in Black Enterprise

WORKOUT ANYTIME Featured in Black Enterprise

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

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.

The carb connection

Carbohydrates are a vital part of the human diet – they are our primary source of energy, and in their natural state they are turned into glucose to provide fuel for all the organs of the body.

THERE ARE THREE MAIN TYPES OF CARBOHYDRATES:

1. Simple sugars, or monosaccharides: glucose (blood sugar), and fructose (fruit sugar)

2. Double sugars, or disaccharides: lactose (milk sugar)

Diet Start

3. Complex carbohydrates, or polysaccharides: starches and cellulose (potatoes, rice, grains and dietary fibre).

The simplest carbohydrate of them all is glucose, which is assimilated immediately by the body. The more complex the carbohydrate’s structure, the longer it takes the body to convert it into energy – so ‘complex’ carbohydrates are the slow burners, because they are higher in more complicated sugars and fibre and thus take longer to break down into energy-giving glucose.

So why are carbs the bad guys?

Even though carbohydrates are a vital component of our overall health, there are certain carbs that serve no nutritional purpose whatsoever, and can even cause us harm if consumed too regularly and in large proportions. They are also the main contributors to the escalating obesity problem. So who are these enemies of our health and weight? They are known as refined carbohydrates.

The problems started the minute we began to process our food and strip out the fibre and nutrients from flour and sugar, to make them look appealingly white. In so doing, we made them nutritionally redundant. Food processing removes magnesium, zinc and chromium from flour and sugar – the three minerals that the body needs to metabolize carbohydrates properly. It also drastically reduces vitamins B1, B2, B3, calcium and iron.

Junk foods made up of refined flour and sugar, plus nutritionally empty processed fats, colourings, flavourings and preservatives, make up 75 per cent of many people’s diets. These so-called ‘convenience foods’ are ’empty’ calories, which hurtle into the bloodstream, play havoc with insulin and blood- sugar levels and actually deplete the body of essential vitamins and minerals that are needed to perform other important bodily functions. Processed foods have also been stripped of their fibre content, which is essential for controlling insulin production and protecting the body against diseases such as diverticulitis and colon cancer.

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

Now on Instagram!

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


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

Have a great weekend!

Hello, 2015!

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

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

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

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

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

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

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

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

It’s Not Just You™ – HumbleBundle ‘Vegas Pro, Discover Creative Freedom’ Installer/Registration Not Working [Notification]

For the next two weeks (13 Days, according to the Countdown at the HumbleBundle Website, starting today) there is a fantastic offer for Video Editors, Music Composers, Web Developers and more – over $900 worth of Software, including Sony’s Vegas Pro [the Vegas Editing Product Line was bought out by MAGIX, a German software company that has produced it’s own editing software for years, popular for their “Music Maker” and “Movie Edit Pro” lines]. So what’s the issue? Well, this Bundle is so darn popular, many parts of it aren’t working/responding, at this time. For example, if you run into the Installer ‘starting but just closing/crashing’ or the store or program ‘not registering’ or the ‘website is down’… just letting you know… It’s Not Just You™

Part of the reason why this Bundle is so popular (although many HumbleBundles are quite popular at different times), is because one of the main pieces of Software offered is Vegas Pro Edit, originally by Sony. This video editing software is a Premium Version (“high end”) of this program, normally being sold at around $400. Along with other great products, such as Magix Music Maker, Xara’s Photo and Graphic Designer, Xara’s Web Designer, Photo Story Deluxe and more – it’s easy to see why this Bundle is so popular, for all kinds of content creators and producers. Indeed, if you are into (or trying to get into) making music, editing video, or web design, at all; I highly recommend picking up this fantastic bundle of software, if you can. The link/URL to the HumbleBundle directly, is here:

https://www.humblebundle.com/software/vegas-pro-creative-freedom




For those unfamiliar with HumbleBundle, it is a retail site that offers a mix of software, books and games, connected to and donating a portion to, a customer’s chosen Charity. For example, my account is connected to Extra Life, the ‘Gaming Marathon’ Fund Raising charity that I try to play for every November, on behalf of Children’s Miracle Network Hospitals. Because I attached this Charity to my Account, any purchases I make will contribute a portion to my charity. One of the greatest things about HumbleBundle however, is that the products – although one is not able to choose which products to buy specifically – are usually offered in ‘portions’ or ‘packs’ for any amount that you can afford to pay (as low as $1 up to whatever you can pay for the software company/charity/etc); and the more you can pay/donate, the more software/books/games/etc you will get. Since 2010, these ‘Pay What You Want’ Bundles (for Windows, Mac and Linux) have become quite popular over time.

The issue that has arisen this time then, is that the Bundle is so popular, that the server for the Installer has become Unresponsive (“not working”). Even the Website for the Retail/Vendor/Developer itself has become Unresponsive, giving this Error Message [to me] seen below (from Chrome):

As also sometimes happens with the most popular HumbleBundles, some people are experiencing very slow Downloading of their purchased products (as in 256kBps or less). Others are experiencing the Installer for the products stops functioning. This is what I personally am experiencing too (the Installer seems to startup, but then ‘crashes’ (or at least disappears) and is unable to continue. After one random attempt, I got a message stating that the Installer actually tried to Download the Installation Files but could not properly communicate with their servers. The message that came up [for me] can be seen below:

Trying another time later on, I did see the Installer for the ‘MAGIX Music Maker 80’s Version’ pop up and start Downloading, which was nice to see; however the overall download speed was pretty slow [understandably] at about 300kBps.

If I may make a Suggestion then – if you are running into any of the issues above, at this time: my suggestion would be, to definitely pick up the Bundle if you can [Note: You have to purchase the Bundle for at least $20 to get Vegas Pro] – then wait a while before you attempt to install anything. According to the MAGIX website, you can access your purchase (to install it) anytime after buying it, from now until September 2018 [Note: A free Magix account must be created if you do not already have one]. So, there is no rush, once you purchase it, to get the Installation Files from MAGIX. I also recommend backing up your Installation Files, once Downloaded, onto a USB drive, External Drive or even Optical Disc – anything that can back up your purchase for future re-installation, if needed (at least, until you buy a newer version of any applications you like..).

By the way, a quick note about Vegas Pro ‘Edit Version’ (about a 450MB download) – for those wondering about the difference between the Vegas Movie Studio versions and the Vegas Pro versions (and what the ‘Edit’ identifier means), here is a short summary of the differences:

  • the Movie Studio versions of the editor are an easier-to-use, scaled-down version of the Vegas editor, with still many features, allowing up to 200 Tracks of Events (clips/media) – increased from 20 Tracks recently! It just lacks many of the advanced features of the Pro versions (such as the  ‘NewBlueFX Titler’ [professional version], Bézier Tool Masking (“any shape”), et.al). The Movie Studio version comparisons can be found here:

    http://www.vegascreativesoftware.com/us/vegas-movie-studio/product-comparison/#productMenu

  • the Vegas Pro ‘Edit version’ of the editor costs less than the other Pro(fessional) versions, as it is missing the DVD/Blu-Ray authoring package, as well as some advanced filters and creation utilities (such as the Boris FX media generators, et.al) – it is still a ‘full featured’ Professional-level Video Editing program however, allowing Unlimited Tracks, full 4K Support, Bézier Tool Masking (“any shape”), includes the ‘NewBlueFX Titler’ [professional version] and much, much more. The Pro version comparisons can be found here:

    http://www.vegascreativesoftware.com/us/vegas-pro/product-comparison/#productMenu


[Note that the links above will show the most recent versions of the programs, but the comparisons themselves (the effects and capabilities of each) will remain similar, despite the edition versions changing over time]

Here is a capture of the Vegas Pro ‘Edit version’ comparison, for the 14th edition [CAD prices, sorry]:

Although the Vegas line of editing products have always had a bit of a learning curve due to their more advanced capabilities (Sony used to give out a DVD with some introductory courses for it; I am privileged to say I have one of these), MAGIX has created a few tutorials of their own, which can be found at the MAGIX Vegas Pro Tutorials website, here:

http://www.vegascreativesoftware.com/us/vegas-pro/online-tutorials/

So, try not to let it bother you ‘too much’, if you have run into any of these issues (downloading, installing, registering, etc). Just wait a little while longer and try doing it again, in the near future. For now, don’t worry – It’s Not Just You™…

Good Luck with it – and Have Fun!
[Note: I am not affiliated with Sony, MAGIX or HumbleBundle in any way, and I will not receive any compensation for mentioning them here – I am merely an enthusiastic user of their products and wanted to share what I felt was helpful information/notification. I have used other video editing programs in the past (such as PowerDirector, Nero Vision and Windows Movie Maker and some free video editors, such as Avidemux, DVD Soft’s FreeVideoEditor and VirtualDub) and will still use them when desired in the future]

Addendum:

During the time it took for me to compile this posting, I was able to try again and began Downloading then eventually Installing Vegas Pro [Edit version] – and it is going smoothly still – however, Downloading of the various applications in the Bundle are still quite slow. 
If you do not mind that, dear reader, go ahead and try again now; otherwise, as in my Suggestion, perhaps wait a while (as in days) before attempting to have a fast/smooth installation of these popular applications. 

Original Mexican Mazel Mex

  • 2.5 cups cold water
  • 1.25 cups cornmeal
  • Generous dash cayenne pepper and/or cinnamon
  • 2-3 Tbs. corn oil
  • 3 onions, peeled and coarsely chopped
  • 8 large tomatoes, coarsely chopped
  • 1-2 fresh green or jalepeno chilis, peeled and coarsely chopped
  • 1-2 cloves garlic, peeled and minced
  • Diet Start
  • 1 Tbs. fresh cilantro, chopped and torn into leaves
  • 1 Tbs. fresh parsley, chopped

Combine water, cornmeal, and cayenne. Cook, stirring frequently, over medium heat for 5-8 minutes. Pat evenly onto bottom of 8″ x 12″ casserole.

Sauté onions in corn oil until translucent and fairly soft (10‑15 minutes). Add tomatoes, chilis, and garlic, and cook 2-3 minutes. Pour mixture over cornmeal base and bake in 350° oven for 20-25 minutes. To serve, sprinkle with cilantro and parsley.

YIELD: 2 servings.

Although taste is bitter if tomatoes are unpeeled, the peels are an important aid to digestion.

Hazel Enchiladas

  • 6-8 corn tortillas
  • 0.25 cup corn oil
  • 2 recipes Mazel Cheese Mexican
  • 1 recipe cooked Salsa Mazel
  • 1 recipe fresh Salsa Mazel

Dip corn tortillas in hot corn oil, then into cooked salsa. Fill with Mazel Cheese Mexican, and roll into enchiladas. Cover with cooked salsa. Bake at 350° for 15-20 minutes. Serve with fresh salsa.

VARIATION 1 Add I bunch fresh spinach, cooked and chopped, to Mazel Cheese Mexican.

VARIATION 2 Add 1 tablespoon fresh mixed chives and parsley to Mazel Cheese Mexican.

VARIATION 3 Use 1 recipe Mazel Cheese and 11/2-2 cups sour cream rather than 2 recipes Mazel Cheese.

YIELD: 2 servings.

Depending on size of tortillas and how you fill them, you may wind up with a bit of extra filling. If so, add it to the casserole or reserve it for another use. But better too much than too little.

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. 

Spotted in a hoarders driverway

the front yard was covered in a variety of junk.

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

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!

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!

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.

cool little trailer with a hinged top

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

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

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


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

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

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

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

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

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

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

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

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

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

Edit:

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

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

https://www.gamersgate.com/offers

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

WORKOUT ANYTIME in the Jacksonville Daily Record

WORKOUT ANYTIME in the Jacksonville Daily Record

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

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.

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.

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!

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

Number Talks Chapter 1 – Thumbs Up for the Silent Thumb

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

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

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

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

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

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

And click here to see my review of Chapter 2!

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

Thanks for reading,

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!

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

Globesity

THE RISKS FROM OBESITY

Being overweight can induce:

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

¨ Coronary heart disease and strokes.

It increases the risks of:

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

¨ Gall-bladder disease

¨ Musculoskeletal disorders and respiratory problems.

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

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

Diet Start

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

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

A lesson from dietary history

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

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

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

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

¨ There was a reduction in people’s stature

¨ Dental decay and malformation of the jaw had become widespread

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

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. 

ROUTINE FOR PUTTING ON WEIGHT

Plenty of rest and exercise, a good diet of fattening foods and no worries—those are the essentials

PUTTING on weight is very much more difficult than taking it off. Even thosefew extra pounds which can make all the difference to the appearance, comfort and, no doubt, general health, can be quite a problem.

Before embarking on a diet, it is always advisable to seek the advice of your own doctor. This is particularly important if there has been a sudden or prolonged loss of weight for no good reason and without affecting normal appetite. Where loss of weight is the result of an illness or operation, it is usually quite quickly and easily regained after recovery. The routine to be described will help in such cases, subject to the approval of your own doctor.

We are concerned here chiefly with that large army of men and women who are anxious to put on weight but who are the thin type by nature. Such people are born worriers, with excitable and energetic natures and over-active bowels, whose food does not remain in the intestines long enough to be properly absorbed.

Diet Start

Essential in the fattening process are:

  • Keep calm and stop worrying. That is obviously a counsel of perfection to those who easily get worked up, but it can be achieved by cultivating outside interests that take your mind away from the source of anxiety (it may be professional, domestic, financial, or all three).
  • Take plenty of rest. A minimum of between 8 and 9 hours in bed at night, plus between 10 and 30 minutes after every meal.
  • Avoid rushing about, but take regular exercise. On no account jump up immediately after a meal; take life at a leisurely pace. Strenuous games are good if you really enjoy them, because they create appetite; so does any form of outdoor exercise, however mild.
  • Eat well and regularly, and concentrate on the fattening foods (list follows). But be careful not to stuff between meals or you will defeat the whole object and be unable to eat your main meals, which are far more important. You must also avoid over-eating, with the inevitable danger of indigestion and biliousness. Aim at three good meals a day, plus any extras (such as sweets, etc.) which you really fancy and a hot, preferably milk, drink last thing at night. The housewife should take as many meals out as she conveniently can because she will not have the worry of preparing them.
  • Cut down your smoking. It diminishes the appetitite, so, if you must smoke at all, only after meals, please.

Sugar, sweets, jam, marmalade, fruits in syrup, treacle, honey, Golden Syrup.

Cakes, scones, pastry, cereals, bread, biscuits, puddings.

Thickened soups and gravies, sauces made from flour, butter and/or milk.

Fried foods, cream, salad dressings, butter, dripping.

Pork, duck, goose. All fat meat and bacon. Tinned fish in oil.

Sweet wines, beer, stout, spirits, sweet aerated waters.

Dried fruits. Bananas, grapes, plums. Potatoes, peas, dried beans, parsnips, beetroot.

Cod-liver oil, Virol, olive oil.

Salt with food.

Foods with very little fattening value

Meat extracts. Marmite. Clear soups. Gelatine. Egg-white.

Green vegetables and salads. Vinegar. Tea. Coffee.

SPECIMEN DIET FOR PUTTING ON WEIGHT

Minimum: 1 pint of milk per day

On waking: Cup of tea, preferably with milk and sugar.

Breakfast: Cereal or porridge with milk and sugar or honey or syrup.

Bacon, egg, fish, etc.

Toast, butter and marmalade.

Coffee or tea.

11 a.m.: Coffee, cocoa or milk and a biscuit, or try this cocktail: One teaspoonful Spanish olive oil sandwiched between layers of orange juice in a wineglass. You can increase the quantity of olive oil gradually.

Lunch: Thick soup, if liked (if this makes it impossible to eat main course, substitute tomato or orange juice as an appetiser instead).

Meat, fish, game, poultry, etc.—both fat and lean. Serve with gravy, roast or fried potatoes and a green vegetable or salad with plenty of oily or cream dressing.

Pudding and / or cheese, butter and biscuits.. Coffee.

Tea: Tea with cake or bread and butter or banana sandwich.

Dinner: Thick soup (see Lunch).

Fish, meat or poultry, with gravy, at least one vegetable from list of Fattening Foods; one green vegetable or salad with cream or oil dressing.

Steamed or boiled pudding or milk pudding or ice cream.

Cheese with bread or biscuits and butter.

Coffee.

NOTE: Cocktails, wines. etc., may be taken as desired and obtainable. Stout or beer is good.

Bedtime: A hot drink, preferably containing milk.

My trip to Wadduwa

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

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

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

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

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

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

I personally wish you all much better things in 2017!

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

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

Peanut Benefits for Health

PEANUT BENEFITS FOR HEALTH

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

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

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!

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

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

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

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

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

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.

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The link between carbohydrates and insulin resistance

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

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

Diet Start

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

The only people who are benefiting from refined foods are:

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

Is it enough just to cut out refined carbohydrates?

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

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

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

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

The Risk Factors That Cause Food Reactions (6-10)

Risk Factor 6. We eat too much at once.

Overeating causes food reactions by overwhelming the digestive system. Unfortunately, reactions also cause overeating by creating food cravings, and this destructive cycle ruins many lives. The problem gets even worse when people eat the exact foods that cause them to experience reactions. This often happens, however, because of the cravings caused by allergic addiction.

Overeating also disrupts the immune response, which further heightens food reactions.

Risk Factor 7. We’re under too much stress.

Stress hurts digestion. When you’re under stress, your stresshormones — such as adrenaline and cortisol — take blood away from your organs of digestion and shift it to the fight-or-flight organs and systems, such as the muscles, eyes, and heart. Sometimes, when you’re nervous, you feel this loss of circulation in your digestive system as butterflies in the stomach.

Diet Start

Proper digestion is most likely to occur when we take timeto eat our meals in a relaxed atmosphere. However, the average worker sits down for lunch for only eleven minutes, and many for only five minutes, or eats a sandwich unconsciously while working.

Risk Factor 8. We don’t chew our foods completely.

This interferes significantly with digestion. Foods that remain in excessively large pieces can’t be broken down properly, even when enough digestive juices are available.

Risk Factor 9. We drink too many liquids with our meals.

This dilutes digestive juices and stomach acid, keeping them from fully digesting our foods.

Risk Factor 10. We combine too many of these risk factors.

If we regularly made just one of these mistakes, we might not have a problem. Most people, though, combine several of these risk factors, and soon they experience the straw that breaks the camel’s back. Doctors call this reaching the allergic threshold.

All of these risk factors can cause your digestive system to dump large, unwieldy macromolecules of food into your bloodstream. When this happens, it generally triggers your immune response.

If your immune system is already impaired, your immune reaction to these macromolecules of food will be even worse. You’ll get reactions to a wider variety of foods, and your symptoms will be more severe and more frequent. Many forces can impair immunity: poor nutrition, exposure to toxins, stress, and lack of sleep.

Therefore, to avoid food reactions, you should not only minimize your risk factors, but should also try to optimize your immune strength, with a healthy lifestyle, ingestion of specific nutrients, and avoidance of toxins. I’ll soon tell you how to do this.

In addition, a number of non-food factors can make food reactions worse by contributing to the allergic threshold. The body doesn’t care if an allergen is a food-borne allergen or an airborne allergen, such as pollen. To the body, an allergen is an allergen. Food reactions are worse in people who inhale airborne allergens, are exposed to toxic chemicals, or are under stress.

Therefore, you are not just what you eat.

Food reactions — and therefore fat — can be caused by many factors, and food is just the most obvious one.

I know that this is a new, strange concept for many people. But I have tested this concept clinically and have seen it work wonders.

Here’s an example: a patient of mine worked in a paint shop and regularly inhaled airborne toxins. This man was bloated, puffy, and red-eyed most of the time, and reacted strongly to a number of foods. He also got sick a lot because the toxins he breathed were stressing his immune system. When he switched jobs and escaped the constant assault of airborne pollutants, his sensitivity to foods decreased dramatically. His progress on the False Fat Diet accelerated tremendously when he quit his job, and he soon lost almost all of his false fat and most of his true fat. Simultaneously, he stopped having frequent minor illnesses.

If any of these risk factors apply to you, you are vulnerable to food reactions.

You are not just what you eat.
Fat can be caused by many factors.
Food is just the most obvious one.

Now I’ll tell you how food reactions develop within your body, after you engage in these risk factors. Once you understand how food reactions work, you’ll be better able to stop them — forever.

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

CONCEPT KIDS ROOM PAINT COLORS DESIGN

KIDS BATHROOM PAINT COLORS

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

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

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

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

KIDS ROOM PAINT COLORS
KIDS BEDROOM PAINT COLORS

Quick Tip: Can’t Record Your Game At All? (64-bit/32-bit Fix)

Just a quick tip for when it seems like you cannot record your game ‘at all’:
64-bit computing is still relatively new for home users, which means that not all 64-bit hardware and applications communicate without problems. Many game recording apps simply can’t record games that operate in 64-bit modes. Just look for a 32-bit version of your game/gameclient and then your game recording program (no matter which one you use, be it Dxtory, Bandicam, MSI Afterburner..) should be able to record the screen. [For games that use Java (eg. Minecraft), download the 32-bit Java at their website]

See you in the games!

Marathon Training Tips

As the saying goes “those who fail to plan – plan to fail.”   This is true in business and it is also true in preparing for rigorous athletic events like running a marathon.     Successful completion of a marathon is all about creating a plan based upon the goal of completing a marathon on a specific date in a specific location.
Determining Starting Point

The length of your plan will depend on your current fitness level relative to running.  So the first step is determining your current fitness level which can be done in several different ways:
If you are currently running you can get an idea of your current fitness level based on how often you run, how far you run, and your average pace when running.
If you are not currently running, then do a 12 minute run test – see here for a how to guide to perform this simple test:  https://www.brianmac.co.uk/gentest.htm
Once you know your starting point you can determine how long it will take you to prepare adequately to complete a marathon. The key is slow and steady progression of average distance per run and total weekly training miles – go too fast and you WILL get hurt!    The body needs time to adapt to the stresses of running.    A good rule of thumb is to increase your weekly mileage (and mileage per run) by no more than 10% per week.
So if you are currently running 15 miles per week you would only increase total mileage to 16.5 miles per week and if your long run was 5 miles you would increase it by half a mile.
In order to successfully complete a marathon, you need to be running somewhere between 30 and 50 miles per week with individual runs of 16 – 23 miles.  The advantage of gradually building up to a 20 – 23-mile run is that you have mental experience with running over 20 which can be very challenging the first time you do it.   That being said, placing too much emphasis on distance can result in over-training if not done carefully.
Training Mix

Assuming you have a base of running 15 or more miles per week on a consistent basis you should begin to mix up your training by including shorter, harder runs with longer slow runs and at least one interval training session per week.      
It is critical that you have a training base of steady mileage prior to increasing training intensity and beginning interval training where you will perform higher intensity intervals of quarter mile to half mile mixed with recovery periods.   
There is an entire science behind interval training and the best athletes train with a heart rate monitor all the time to precisely determine the intensity of their work intervals and how long they recover during rest intervals of slow running/jogging or walking.     This is one of the many reasons that, in an ideal world, you work with a running coach/trainer who has experience designing and working with runners to prepare for marathons and other runs.   A good coach will help plan and adjust your training based on how you progress from week to week which is essential for the best results!

Strength and Mobility Training

Running requires a lot more than just cardiovascular and muscular endurance – it requires specific strength and mobility to avoid injury and allow for optimum running technique.  Integrating a run specific strength and mobility program into your training can be a game changer and the program should include:
            A specific dynamic warm-up and foam rolling for areas of tightness and pain
Dynamic Warm-up:  http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up
Foam Rolling:  http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller
Cool-down with run specific stretches – http://www.runnersworld.com/injury-prevention-recovery/5-post-race-standing-stretches-every-runner-should-do/slide/1
Strength Training Exercises for Running
It is essential to have great core and glute strength to properly stabilize the body during the impact of running to prevent injury.
It is also critical to strengthen all the muscles of the lower body including the hamstrings, calves, and intrinsic muscles of the feet.
Sample Strength Training Program for Runners:  http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/2
Putting it all together

If preparing for a marathon seems like a lot of work and complicated that is because IT IS!    Like running successful business assessing your starting point and setting a realistic goal with a specific plan of action is key.     Also having a coach is HIGHLY recommended to not only help you create a realistic plan and schedule but to monitor your progress and adjust your workouts and plan accordingly.  

1948 Packard woody station wagon and matching teardrop trailer

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

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.

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.

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.

5 Tips to Make Your Paperless Classroom Work

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

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

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

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

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

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

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

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

My Trip to Thailand

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

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

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

The Question of Alcohol in you Diet

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

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

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

Diet Start

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

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

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

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

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

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

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.

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

fantastic paintjob on this speedboat

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

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.

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™]

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.

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

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.

Modern Side Table Lamps Design

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

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

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

Rörstrandsgatan Popular Extraordinary Penthouse

Extraordinary penthouse in the popular Rörstrandsgatan.

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

BeDroom Design
BeDroom Design

Bathroom Desing
Bathroom Desing

Design Schema
Design Schema

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.”

Monitoring weight loss

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

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

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

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

Diet Start

TOP ANTI-SNACKING TIPS

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

Dietary demons – and how to beat them

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

Curb your cravings by curbing your carbs

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

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.

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

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

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

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

See You In The Games!

Taking pills and supplements

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

Over-the-counter (OTC) diet pills

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

Diet Start

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

Supplements

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

Key supplements

Magnesium

A fundamentally important mineral that counters insulin resistance.

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

Quercetin

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

Omega-3 fats

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

Chromium

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

Lcarnitine

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

DIETARY MYTH

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

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

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

Beautiful Bed Room Design Sample

Beautiful Bed Room DesignBeautiful Bed Room Design

Beautiful Bed Room Design MinimalistBeautiful Bed Room Design Minimalist


Beautiful Bed Room Design ElegantBeautiful Bed Room Design Elegant


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

Easy or Hard to Digest

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

Diet Start

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

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

Dietary Fiber

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

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

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.

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.]

And More: Deal and Sales – Battlefield 4 Expansion, Second Assault is Free from EA – Two Days Left [Notification]

Just a quick mention, for those who didn’t catch it yet or for those who play [or never stopped playing!] Battlefield 4Second Assault, the Expansion pack that adds Four Maps, Five Weapons, Ten Assignments and more, is currently being given away Free from EA/Origin until the 28th – that’s only two days left to go get it!

Battlefield 4: Second Assault Expansion Pack Information Panel
in the “On The House” Section [ Free Games > On The House] in EA’s Origin Game Client (Click to see Full Size)

Note that you need to already own Battlefield 4, as this is an Expansion Pack, but you can still get it now – even if you don’t own BF4 – and play it later. Go and Download it now! GOGOGO

Battlefield 4: Second Assault Expansion Promotional Wallpaper by EA, Unedited
(Click to see Full Size)

See You In The Game!

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.

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!

PIONEER STUDIOS OFFICE MICROSOFT BY SKB ARCHITECTS

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

Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

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.

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!

High-quality protein continue…

Soya’s starring role

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

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

Diet Start

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

Make it organic

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

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

Protein Q&A

Q. Where does whey come from?

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

Q. Why use whey?

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

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

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

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

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

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

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

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

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


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





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

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

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

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



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

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.

Workout Anytime in Citizen Tribune

Workout Anytime in Citizen Tribune

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

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! 

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)

And More: Deals and Sales – Guild Wars 2 is $24.99 Right Now

Woohoo! I have no idea when it started and no idea when it will end, but I just saw this with my own two eyes… if you are looking for one last reason to get GW2, it is now on sale for just under $25 American Dollars. That’s about £15 British Pounds if you are from the UK, руб890 Rubles if you are from Russia, 1500 Rupees if you are from India and what works out to be about $10,000,000 Canadian Dollars:

I just might get my own copy finally and be able to stop begging others to play theirs (you know who you are)… Go to http://buy.guildwars2.com/ to get it while it’s On Sale and See You In the Game!

Back to School – Math Edition

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

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

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

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

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

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

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

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

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

How to Optimize the Benefits of Vitamin D Supplementation

Vitamin D is constantly in the news lately and for good reason.    Optimal levels of Vitamin D have been linked to a host of benefits including prevention and treatment of many key diseases ranging from Osteoporosis to improved heart health with reduction in heart attack risk to prevention of many different types of cancer.
The ideal way to get optimal levels of Vitamin D is to let your body create it through Safe Sun Exposure (see previous blog on this subject here:  http://workoutanytime.blogspot.com/2016/08/the-facts-on-safe-sun-exposure-and.html  However this is easier said then done, and too much sun is clearly a strong risk factor for skin cancer!      Enter Vitamin D supplementation.
The amount and form of Vitamin D supplementation has changed substantially based on lots of emerging research.    The form that should be taken is Vitamin D-3 NOT D-2 form and all experts agree on this!     However when it comes to dosage things get much trickier.      The confusion comes because Vitamin D is really a powerful compound and functions as a hormone in the body.    As such it has profound impact on virtually every system in the body.    In addition you can overdose on Vitamin D supplements so more is NOT always better!
Ideally you should order a blood test and test your levels.    The test you want is called a 25(OH)D blood test and is offered by all major labs.   You can either ask your doctor to order this test for you OR you can order an in-home test.   You just prick your finger and put a drop of bloo on the enclosed paper and send back in to the labs.    You can also your own blood test online and go to a lab to have blood drawn in the same way your doctor orders the test.   For more information on testing go here:  https://www.vitamindcouncil.org/testkit/?gclid=Cj0KCQjwh_bLBRDeARIsAH4ZYEPhv0MVkO5_S7USZZ8bwVlt5A3vPWGbBFFIbJiB8Wtva0x-IDH7UmQaAlGkEALw_wcB#
Ideal versus Acceptable Blood Levels of Vitamin D

There is a big difference between what is considered “acceptable” or okay and ideal blood levels.   Here are the classifications of different blood levels of Vitamin D. according to the Vitamin D Council:
0 – 30 ng/ML is very low and considered a deficiency
30 – 39 ng/ML is better but still insufficient for optimal health and disease prevention.
40 – 100 ng/ML is optimal
Above 150 ng/ML is toxic!
The key is to test and if low take a supplement then retest 2 – 3 months after regular vitamin d use because each person is different in how much supplementation they need based on many factors including sun exposure and skin type.     The RDA for Vitamin D for infants is 400iu.    For Children 1 – 13 and adults through age 70 the RDA is 600iu and for those over 70 the RDA is 800iu.
Unfortunately, this is way too low to get many people into the sufficient much less optimal range so testing is really worthwhile.   In many cases people need 4,000 – 10,000 or more iu’s per day for at least a month to get where they need to be for optimal health!
Preventing Vitamin D Toxicity through the Co-Administration of Vitamin K-2

Like many vitamins Vitamin D has a co-factor or other vitamin that helps it perform its function better and in a more balanced fashion, and that other vitamin is Vitamin K-2 (not to be confused with K-1 found in many plants).    In an ideal world, you can get all the Vitamin K-1 you need from eating plenty of green, leafy vegetables, and your body can turn it into K-2.   Unfortunately, this conversion is lacking in many people.
More importantly K-2 is not easily toxic and can be taken with Vitamin D.    K-2 is best taken as a supplement as MK-7 version which has been heavily researched and shown to improve bone health and prevent arterial calcification which can potentially occur with too much Vitamin D.     For a more complete understanding behind how K-2 works with Vitamin D and why it is a great idea to take the MK-7 form of K-2 with Vitamin D check out this article from Dr. Mercola:   http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx

Taking 100 – 200 mcg per day of Vitamin K-2 will help optimize the effects of Vitamin D and minimize risks associated with Vitamin D Supplementation.

INTERIOR DESIGN IN BANKE HOTEL

BANKE HOTEL

BANKE HOTEL ROOM DESIGNBANKE HOTEL ROOM DESIGN

BANKE HOTEL DESIGNBANKE HOTEL DESIGN

The Banke Hotel is recently installed in the Opera district in Paris-a first for the prestigious hotel chain Derby Hotels Collection. As its name hints at the Banke Hotel is the story of a metamorphosis. That of the body of a conventional bank Haussmann in a luxurious hotel of 94 rooms – which harmoniously blend the baroque style and design

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…

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

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

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

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

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

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

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

See you in the games!

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!

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

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.

1960 Lincoln Continental mk 5 Formal Limousine

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

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

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

Workout Anytime in 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. 

WORKOUT ANYTIME in the Idaho Business Review

WORKOUT ANYTIME in the Idaho Business Review

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

My Trip to Pakistan – Islamabad December 2011

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



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


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


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


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

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


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


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


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


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

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


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


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

9 Benefits of Orange Jasmine for Health and Beauty

9 BENEFITS OF ORANGE JASMINE FOR HEALTH AND BEAUTY

9 Benefitsof Orange Jasminefor Health and BeautyOrange jasmine (Murraya paniculata L.) usually grows wild on the edge of the forest, in the undergrowth, and guardrail garden and planted as an ornamental plant in the yard. Such as ylang and jasmine flowers, yellow flowers are also often used for traditional medicine. Parts of plants that can be used is the leaves, twigs and roots. Skins and stems are also useful for medicine.
Leaves and twigs are useful in overcoming inflammation of the testicles (orchitis), could also overcome inflammation of the airways (bronchitis), urinary tract infections, gonorrhea, vaginal discharge, and come irregular menstruation, body fat overload, and slimming the body, pain ulcer (ulcer), dental pain and soften the skin.
9 Benefits of Orange Jasmine for Health and Beauty - 1
Its roots are also useful for treating bruises caused by collision or hit, rheumatic pain, sprains and insect bites and poisonous snakes, boils, eczema and scabies. While the bark is also useful to overcome tooth pain, pain due to open sores in the skin or mucous membranes (ulcers).
1. Can Smooth Skin
Yellow leaves are still fresh as much as 30 g washed and then pounded until creamed. Add 1 cup of water was while in the mix with the average. The material is then scrub the skin before bedtime.
2. Can Smooth Menstruation
Yellow leaves and leaves of henna (Lawsonia inermis) each fresh ingredients as many handheld ½, 1 finger rhizome of ginger leaves, washed and cut into pieces as needed. Add 3 cups water was then boiled until the remaining 1 cup water. After the cold filtered water, then drink 2 times a day, each ½ cup.
3. Treating Urinary Tract Infections
Yellow leaves are still fresh as much as 35 g washed and then add 3 cups water. Boil until the water remaining half. After all cold filtered and taken 3 times a day, each is ½ cup.
4. Inflammation of the Testicles
Provide 9 sheets of yellow leaves are still fresh as much as 60 g and bitter herbs as much as 35 g washed and then boiled in 3 cups water until the remaining 1 cup water. Once everything is cold filtered, then taken 2 times a day, each ½ cup. Do it every day until cured.
9 Benefits of Orange Jasmine for Health and Beauty - 2
5. Can Slimming Body
Yellow leaves are still fresh and the leaves of noni (Morinda citrifolia) each and a total of a handful of Intersection dribbles too much as half a little finger until finely ground. Add 1 cup cooking water, stirring until evenly distributed. Wring with a piece of cloth. Water that is collected while drunk in the morning before eating.
6. Can Treat Toothache
Oil that comes out of the bark of yellow flowers are already burned dripped on the hollow.
7. Can Treat Arthritic Joints
Orange Jasmine root and root (Lantana camara) washed, then add 3 pairs of chicken legs. And all the ingredients are cut into pieces as needed and then add enough water to be submerged. All the ingredients are then cooked. Once cooked and the water is drunk warm.
8. Can Heal Bruises
Orange Jasmine and glass plate, respectively, and the fresh leaves, the same lots, washed and then finely ground. Add some wine while stirring on a fire. Then Warm taped at the bruised body.
9. Can Treat Boils
Dried yellow root that is as much as 30 g washed and cut into pieces as needed. Boil 3 cups of water until the water boiled only the remaining l glasses. Once cool then filtered then drink. In day 2 times, each ½ cup.

Okay, that was it some yellow flowers benefits as a traditional medicine to cure various diseases. Hopefully article 9 Benefits of Orange Jasminefor Health and Beautycan we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

WORKOUT ANYTIME in the Daily News

WORKOUT ANYTIME in the Daily News

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

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!

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

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

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

http://tywkiwdbi.blogspot.com/

My Travel Tips

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



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


Clothes and shoes


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


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


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


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


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


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


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


Money and Travel Documents


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


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


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


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


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


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


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


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


Baggage


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


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


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


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


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


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


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


Loyalty Cards


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


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


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


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


c. VIP services for priority emigration and customs clearance.


d. Access to a lounge with free broadband internet connection


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


Hotels


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


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


a. Airport pick up and drop


b. Free broadband internet access


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


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


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


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


Flights


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


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


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


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


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


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


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


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


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


e. You may need to pay again for excess baggage


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


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


Jet Lag


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


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


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


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


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

Men’s Body Click Diet part 3

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

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

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

Diet Start

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

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

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

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

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

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

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

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!]

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

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

    See You In The Game!


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

    Paperless Mission #12: Collecting Student Work

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

    Mission #12: Collecting Student Work

    Recently, I shared how I distribute student assignments through Dropbox. Today I’m going to share how students turn in those assignments. To do that, I primarily use Edmodo.

    Once you’ve created an assignment in Edmodo, students will be able to see it as they log-in.

    If it’s just a text-based assignment, they can type the text in the comment section and submit it.

    Often, however, my assignments tend to require them to include an attachment of some sort. These can fall into a couple different categories.

    Photos & Movies

    The Edmodo app allows you to load photos directly from your camera roll as an attachment. Just select “Attach: File.”

    Documents produced in other apps (e.g., Pages, Keynote, etc.)

    This process has a couple extra steps, but it’s still easy to accomplish. First, students will need to load the item into their backpack. This is normally accomplished through the “Share and Print” option in the original app. For example, in Pages, you have the option to “Open in Another App.”

    This will result in the file being added to the student’s Edmodo “backpack.” Once it’s there, students can attach it to an assignment by choosing “Attach: Backpack.”

    Once the items are selected, students get to rate the assignment using the emoticons and click “Turn In Assignment.”

    From my perspective, it’s a dream. I don’t have to worry about receiving “No Name” papers, and I can quickly grade and comment on student work that’s turned in.

    Apprentice Guides

    One of my back to school projects is to make step-by-step tutorials to help students (and teachers) with some of these iPad tasks. The first one is on Turning In Assignments from Pages to Edmodo and you can download a copy of it here.

    I apologize that the image quality isn’t perfect — it lost something when I uploaded it to Google Drive for sharing, but it’s still very functional. (I’ll share higher-quality imaged versions later when I get more completed.)

    What programs do you use to collect student work electronically in your classroom? I’d love to hear in the comments section.

    Number Talks Book Study – Chapter 2

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    My Trip to Manila, Philippines

    The assignment in the Philippines is to review a Strategic Plan which has been developed with the assistance of another consultant. On first glance of the plan it was not constructed in a logical way. The SWOT analysis was not used to look at strategic options. The whole plan is just a list of SWOT elements and clubbing of current activities in to 12 areas of work and finally selecting 6 areas which they call strategies and allocating opportunities and threats that are relevant to these selected 6 areas. They have not used the strengths and weaknesses.

    The previous consultant does not seem to have a grasp of the logic in strategic planning; the need to start with the external factors that influence the organization and then move inside the organization.

    The staff of the organization also seems to be very new to planning let alone strategic planning and have an aversion towards prioritizing and selection. As usual they seem to want to do everything. So all in all the previous plan does not have a logical flow as well as the choices the organization has made in order to mobilize resources and achieve the mission.

    My task of reviewing the strategic plan was made a lot more difficult as there were representatives from a funding organization who along with the staff thought they knew everything and in reality they “did not know what they did not know”. I some times wonder why they hired an expert if they think they know everything.

    They are more interested in retrofitting “logic” in to the current plan! Go figure! In effect they want to create a strategic plan breaking all the rules. I had a tough time to pull them into the right path. It seems that the organization/staff are not willing to change their current operating mode of adhocracy to a more strategic, structured logical way. So I explained that until the willingness to change is there the strategic plan will continue to be just a piece of paper.

    Now I have to do the documentation. Hope to finish it as soon as possible. Looking forward to returning to Colombo; Manila is too noisy for me and for some strange reason I do not seem to like Manila. Well I have finally found a city that I do not like.

    Battlefield 1 – DirectX Error “GetDeviceRemovedReason” [Workaround]

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

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

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

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

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

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

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

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

    Addendum:

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

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

    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!

    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

    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!

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


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


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



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

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

    For the Steam Version of TESO:

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

      For the Standalone Version of TESO:

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

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

        Hopefully that helps – and See You In The Game!

        DECORATING IDEAS FOR GIRLS BEDROOM GOOD

        True, the fairy tale castles and princesses to provide a wide range of ideas for rooms, but today, we would like to show you something new: the heart. You have seen the newspaper attracted to each student a sheet of paper or sticker. It is a known fact: girls love hearts. Therefore, these six theme rooms under furniture in cardiac function. The colors are also typical of girls (pink, light green, yellow, red, light blue). Chairs, pillows, blankets, nothing has escaped the powerful heart-shaped plan.Some these interiors are a little crowded for our taste, but again, this is not our goal manufacturers.

        DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

        DECORATING IDEAS FOR GIRLS BEDROOM

        DECORATING IDEAS FOR GIRLS BEDROOM

        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.

        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. 

        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!

        CONCEPT INTERIOR DECORATORS NYC

        Interior Decorators NYC

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

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

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

        Interior Decorators NYC
        Interior Decorators NYC

        How to Cope with Too Many Snow Days

        Ice and Snow, Go Away!

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

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

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

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

        Building a Virtual Classroom

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

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

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

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

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

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

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

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

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

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

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

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

        The “Fatal Graphics Error” message, when starting MTW2

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

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

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

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

        See You In The Games!

        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)

        Are You Ready for NaNoWriMo?

        I plan to encourage my students to participate in NaNoWriMo again this year. For those of you who aren’t familiar, November is National Novel Writing Month, or NaNoWriMo for short. It’s the month where tell your inner-editor to hush so you can just let the ideas flow on to the page. It’s about getting something done without worrying how perfect it is, because you can always go back and revise in December.

        Last year, as October drew to a close, I introduced NaNoWriMo to my class. I explained the premise, and gave them the option of taking on the challenge. We talked about word count goals and commitment to writing outside of the classroom. Then the fun started. Student after student signed up, each cheering each other on as they dedicated themselves to writing a book. In the end, I think all but two students decided to participate. We had weekly lunch meetings where students could eat and share their writing with friends, and although not all students met their goals, they definitely started to find their voices as authors.

        The Young Writers Program for NaNoWriMo has some great teaching materials to get your students psyched for NaNoWriMo and to teach them about narrative writing in general. You can check out their website at http://ywp.nanowrimo.org/. In addition, there’s still time to order a NaNoWriMo classroom kit which comes with a student goal setting poster, NaNoWriMo stickers to track progress toward a goal, and buttons for those students who participate or finish. The classroom kit is free (and awesome), but they request a $10 donation for the materials — a small price to pay to get your students excited about writing.

        In honor of NaNoWriMo, I’ll be hosting a month-long link-up that will start on November 1 and run the duration of NaNoWriMo. Whether your class officially participates in NaNoWriMo or not, I hope you’ll join me in sharing the great writing work that’s happening in your class. Grab the button, spread the word, and meet me back here on November 1st for a writing extravaganza!

        In the meantime, check out the Educators’ section of the Young Writers Project. I’m sure you’ll find plenty to get you (and your students) excited for a month full of creative writing!

        Who’s in?

        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 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

        Becoming a GI Joe

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

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

        Diet Start

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

        Density values

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

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

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

        WORKOUT ANYTIME in 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.
         

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

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

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

        Diet Start

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

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

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

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

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

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

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

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

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

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

        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.

        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.

        The Vital Acid—Alkaline Balance continue…

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

        Diet Start

        Throw out the Coffee

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

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

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

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

        Workout Anytime 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.

        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!

        INSPIRING DESIGN DETAILS LOOKOUT HOUSE

        Inspiring Design Details

        Inspiring Design Details

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

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

        Inspiring Design Details Rest Room

        Inspiring Design Details Rest Room

        Inspiring Design Details Dining Room

        Inspiring Design Details Dining Room

        Inspiring Design Details Kitchen

        Inspiring Design Details Kitchen

        Inspiring Design Details Bedroom

        Inspiring Design Details Bedroom

        Innovative Office Furniture Sets Were Designed by Vitra

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

        Innovative Office Furniture SetsInnovative Office Furniture Sets

        Innovative Office Furniture SetsInnovative Office Furniture Sets

        Innovative Office Furniture SetsInnovative Office Furniture Sets

        Innovative Office Furniture SetsInnovative Office Furniture Sets

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

        BEAUTIFUL HOME FAMILY DESIGN “VILLA DE CHARME”

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

        BEAUTIFUL HOME FAMILY DESIGN

        BEAUTIFUL HOME FAMILY DESIGN

        BEAUTIFUL LIVING ROOM HOME FAMILY DESIGN

        BEAUTIFUL LIVING ROOM HOME FAMILY DESIGN

        BEAUTIFUL KITCHEN HOME FAMILY DESIGN

        BEAUTIFUL KITCHEN HOME FAMILY DESIGN

        BEAUTIFUL BATHROOM HOME FAMILY DESIGN

        BEAUTIFUL BATHROOM HOME FAMILY DESIGN

        BEAUTIFUL BEDROOM HOME FAMILY DESIGN

        BEAUTIFUL BEDROOM HOME FAMILY DESIGN

        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.

        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

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

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

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

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

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


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

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

        That’s it!

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


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

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

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

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

        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.

        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.

        ‘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:
        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     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”]

        Do you have Food Cravings? Food Cravings Test

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

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

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

        Paperless Mission #8: Conduct and Archive Running Records (iPad)

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

        Mission #8: Conduct and Archive Running Records 

        At least once each six-week term, teachers at my school are supposed to conduct a running record as a guided reading level assessment. We use the Fiction Level Reading Assessments provided by the Teacher’s College Reading and Writing Project, and before my move to paperless, this system was a mess for me. I’d have one binder that was all the student copies of texts, and then I’d have a huge paper pile of blank assessments that I could fill in as I worked with students. Invariably, I’d have a ton of kids reading on level S, for example, and I’d run out of my copies of that assessment, so it was back to the copier to make more. Then I’d have to deal with recording the data and filing them all, and it was a bit of a nightmare.

        Paperless rocks. The nightmare is over.

        In this tutorial, I’ll share how I’m using Dropbox, GoodReader, and Evernote to conduct running records anytime and anywhere on my iPad. You might want to get a good iPad stylus, too, if you like that “pen in hand” feel.

        Step 1. Download all of the running records to a folder on Dropbox.

        You will also want to print one student copy of each assessment. I still keep all of those in page protectors in a binder so I can hand one over for the student to read off of, but I never make copies of these. It’s a one-time paper expense that I’m happy to live with.

        Step 2. Import the guided reading assessments into your GoodReader app.

        Once you’re done saving them to Dropbox, open up GoodReader and connect to DropBox. There’s more information about this in the previous GoodReader tutorial, Mission #6.

        Step 3. Choose the appropriate level, and open up the teacher copy in GoodReader.

        The first time that you want to annotate the document, you’ll be prompted to “Create an Annotated Copy” or “Save to This File.” You will want to choose “Create an Annotated Copy” so you don’t lose your blank copy. Otherwise, you’ll have to download these files every time you want to use them, and that’s only marginally better than running to the copy room — trust me.

        Step 4. Use the annotation tools to mark up student reading as you normally would. 

        I won’t lie — the first couple times I did this, it felt a little awkward. You have to remember to save the document if you’re switching between tools or trying to scroll/resize. But it does get better quickly, I promise! The more you use the tools, the more fluid your movements will be. It didn’t take me long to get back to the level of proficiency I had with paper copies, and while my writing is a little messier on the iPad, it definitely gets the job done.

        Step 5. Rename the file using the manage files option on the home screen of GoodReader. 

        To get back to the home screen, tap the center of your screen — away from any annotations — and it should show you the main menu or “My Documents” up at the top left.

        Step 6. Move the renamed running record over to the student’s notebook in Evernote.

        To get there, go into Manage Files again, and then select Open in. . . 

        You’ll be prompted to flatten annotations. Make sure you choose this or your annotations may be lost. 

        Select Evernote, and it will launch your Evernote app. From there, you can move it into the appropriate notebook and type in any notes that you want to remember about the student’s reading.

        Extra Credit: Create a simultaneous audio file in Evernote.

        This is something that I’ve been playing around with lately, and I think the possibilities for this are amazing. Once I have everything set up so that my student has the student copy of the text and I have the right running record file open in GoodReader, I go into Evernote, open a new note, and start an audio recording using the microphone icon. I tell the student to start, and then I use 4 fingers to swipe quickly from right to left across my iPad. This takes me back to GoodReader (or whatever my last open app was) without having to go through my home screen. When the student finishes, I use the 4-finger swipe in the opposite direction to pause the recording.

        In the end, I have an .mp4 audio file of the student reading in addition to my annotations on the running record. This is great because it’s evidence I can use in RTI and parent-teacher conferences, and it also enables me to play back the audio so the student can hear him or herself read — something that rarely happens. We can then talk about patterns I’m noticing and ways to improve reading fluency. It’s a great teaching tool.

        Your assignment: Try doing a few running records on your iPad and leave me a comment about how it’s going. I’d love to hear other ideas or suggestions to fine-tune this process, too. I’ve only been doing it for about 6 weeks, so I know there are things that could be improved. Hopefully this is enough information to get you started, though!

        Thanks for reading!

        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!

        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

        Health Benefits of Guava for Health and Beauty

        Health Benefits of Guava for Health and Beauty

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

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

        Training Biceps and Triceps with Fat Circular Bands

        If you want to take your guns to the next level consider adding in band training.    Those flat circular bands you see in the MX4 Area of the club are serious training tools!    These bands provide the advantage of increasing resistance throughout the range of motion to challenge your muscles in a different, yet complimentary way to free weights or machines.

        There are a number of ways to trains biceps with bands from the most simple which is just standing on the band with feet spread and holding the upper loop of the band on both or one and handing and curling up and down.      You can also stand  with one or two feet in the center of a band and grap the two looped ends and curl the end/ends up to pump up those biceps.       Another option is to attach band handles to the band to allow you to use even more resistance.     Standing on one foot in the enter of the band will give less resistance than standing with two feet spread apart.

        You can also attach a band to an immovable object like a post or even a door using a door holder (see www.resistancebandtraining.com to purchase one of these.  Another option to create more length is to attach a band low and behind you and then loop another band through this band and attach handles to the band on both ends.      With your back to the anchor grasp the handles and step forward to create some level of tension in the band keep your fee in a split stance and head-up.   Do a bicep curl  with the handles and as you fatigue take small steps back to do drop sets.   This exercise emphasizes the stretched position of the bicep comapred with the single band bicep curl described above.

        You can also get an incredible tricep workout using bands using the set-up described above with handles attached to the bands.    In this case turn your back to the anchor grasping the handles with elbows held high by the sides of your heads.   Brace the core while in a split stance and keep the elbows high and motionless then extend your elbows – wow does that create a pump and burn!

        To see exactly how to set-up and perform these incredible bicep and tricep exercises using flat circular bands and handles check out this video from resistancebandtraining.com:  https://youtu.be/mF-FbNSPF2Q

        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

        Choose Your Poisons

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

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

        Diet Start

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

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

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

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

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

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

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

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

        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.

        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

        Trip to Hyderabad cont…..

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

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

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

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

        Chronic Illnesses and Diet part 2

        Chronic Inflammatory Illness and Insulin Resistance

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

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

        Diet Start

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

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

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

        The Body Clock Prescription for Treating Chronic Illness

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

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

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

        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

        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.

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

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

        The Short Version

        “Should I buy the 470 or the 480?”

        The answer, in-one-sentence, is:

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

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

        The Long Version

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

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

        “Should I buy the 470 or the 480?”

        The answer, in-one-sentence, is:

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

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

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

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

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

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

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

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

        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.

        5 Reasons to Flip Your Math Class

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

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

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

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

        1. Students became more confident.

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

        All of this went away when I flipped.

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

        2. Parents were less stressed.

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

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

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

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

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

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

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

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

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

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

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

        Next Steps

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

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

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

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

        Trip to Hyderabad cont…….

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

        Things that should look out for are:

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

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

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

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

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

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

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

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

        Giveaway Winner!

        I had so much fun seeing what everyone posted in the Teacher Toolbox Trio linky. Thanks to everyone who linked up.

        I went to the Random Number Generator this morning, and drumroll…

        I’m excited to announce that Stephanie Ann from Sparkling in Kindergarten was the winner of the $25 Teachers Pay Teachers gift certificate. Congratulations, Stephanie Ann!

        And welcome to all of my new followers! I have lots that I look forward to sharing this summer.

        Have a great weekend!

        The Amazing Power of Focus

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

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

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

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

        I like www.focusatwill.com so much that I’ve become an affiliate with the site. This means that if you click the links above and subscribe, I’ll receive a very small commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CRF, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

        The carbohydrate jewels

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

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

        Diet Start

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

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

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

        Life is a balancing act

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

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

        The 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!

        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

        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. 

        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!

        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!

        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.

        Multi-Protocol Label Switching (MPLS)

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

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

        Internet 2010

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

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

        Combining Routing and Switching

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

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

        How to 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!).

        Immune Complex Food Sensitivity

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

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

        Diet Start

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

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

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

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

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

        Currently June (?!)

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

        Here we go…

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

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

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

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

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

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

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

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

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

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

        ,
        Have a great June, everyone!

        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!

        July Currently

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

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

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

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

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

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

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

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

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

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

        Have a great weekend!

        Wauconda WORKOUT ANYTIME Opening Doors Soon

        Wauconda WORKOUT ANYTIME Opening Doors Soon

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

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

        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.

        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

        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)

        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.

        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.

        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.

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

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

        In One Sentence™


        A Battlefield Hardline

        Main Weapons Overview


        By: The Game Tips And More Blog


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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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


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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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



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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

        KNIFE = Fast and deadly, nuff’ said.

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

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

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

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

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