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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.

cool little trailer with a hinged top

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

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.

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!

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.

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.

WORKOUT ANYTIME on FOX 56 Lexington

WORKOUT ANYTIME on FOX 56 Lexington

Head Trainer Carl Flotka of WORKOUT ANYTIME Lexington was recently featured on FOX 56 Lexington. In the segment Carl talks about how to portion control during the holiday season and highlights a few exercises that viewers can do to stay active.
View the full segment here.

Food Repair Guide: Baking Part 1

Bread

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

Ingredients/yeast

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

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

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

Diet Start

Rising, etc.

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

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

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

Cakes

Raising agents

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

Mixing

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

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

Packet mixtures

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

Cooking

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

Turning out

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

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.

Preparing for a Paperless Year!

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

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

Managing the Students

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

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

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

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

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

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

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

Organizing Myself

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

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

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

This will also be done in Evernote.

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

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


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

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

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

4. Create a class on Class Dojo.


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

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

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

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

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

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

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.

Managing the Work/Rest Ratio in HIIT Training

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

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

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

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

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

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

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

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

How to Organize your Summer Reading

Summer is the perfect time for me to make some progress on the massive stack of books that I accumulate throughout the year. You know that stack — and if you’re like me, that stack may have spawned offspring and multiplied into several stacks around the house. And given the number of summer book studies I keep reading about, I know the stack will continue to grow. Like last week, when I saw that Misty was going to read Number Talks, and I had to get the book.

Or this morning, when I read that Beth at Thinking of Teaching and Brenda at Primary Inspired are hosting a summer book study of Building Mathematical Comprehension: Using Literacy Strategies to Make Meaning by Laney Simmons. I want to read that, too!

With all that I’m currently reading, want to read, and have finished reading, I needed a way to keep track of all these awesome books. Then I remembered GoodReads (this is very distinct from the GoodReader app that I’ve blogged about before).

GoodReads is a social media site focused on reading. I first started using it in 2010 after I finished reading The Book Whisperer by Donalyn Miller (if you haven’t read this book, it is a must-read).

She referenced the site in the book, and I used it through my computer for quite a while. Eventually, as I got busier, I started using it less. I recently got an email update about a friend who was using it, however, and it reminded me that I should revisit the site. My how GoodReads has improved since I used it last! First, GoodReads has mobile apps now to help you keep your reading interests up-to-date.

Now, I’m not such a bibliophile that I need to give status updates of what I’m reading non-stop. But these mobile apps have a fabulous feature that I love: a scanner. (Here’s the view of the app from my iPad. The iPhone version is very similar.)

The scanner allows you to scan the barcode on books and then add it to a virtual shelf. Your GoodReads account has 3 default shelves: read, currently reading, and to-read. Shelves are like tags, and you can create your own shelves based on topics or any other organization you’d like. Books can also be housed on multiple shelves at once.

I love using the scan feature to quickly organize the books that I’m reading or plan to read. Given the iPhone app, it’s also a dangerous helpful feature when I go to bookstores and see books that I’d like to read someday. I just scan them in, and it pulls all sorts of data for me about reviews of the book, average rating of the book, page count, etc. For eBooks I’ve purchased that don’t have a scannable barcode, I can also search by title or author.

In addition to using this to manage my summer reading, I expect to use this app more in my classroom library to inventory my collection, identify books that I’ve read or want to read, write recommendations for my students, and so on.

If you decide to give GoodReads a try, feel free to connect with me there. I’d love to connect with other teachers to see what others are reading.

What are some books that you’re planning to read this summer? Any other ideas for ways to use this app? I’d love to hear your ideas in the comments section, and I hope to connect with you on GoodReads!

Happy summer reading!

Men’s Body Click Diet part 4

Benign Prostatic Hypertrophy and Prostate Cancer

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

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

Diet Start

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

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

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

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

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

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

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

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

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press

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

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

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

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

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

(Read More)

Workout Anytime Featured in Franchise Times

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

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

Click HERE for the full article or begin reading below:

Nest Eggs

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

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

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

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.

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

Foam Rolling aka Self Myo-Fascial Release

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

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. 

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!

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

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

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

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

and

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

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

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

WORKOUT ANYTIME on Entrepreneur

WORKOUT ANYTIME on Entrepreneur

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

You can view the full article here. 

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.

It’s Not Just You™ – Paladins (Beta), Having Issues Not Starting or Not Running In 64-bit Mode, Battlegrounds [Notification, Updated As Encountered]

[Currently, this post is mostly in Text-Only Mode, to speed up the ability to publish it… 
I may return to add some Images and/or Screenshots in the future.
This post will be Updated for the next few days, as I encounter new related information.]

If you are trying to play the newest addition to Paladins, Battlegrounds, which is being released in Alpha Testing Stage in their Latest Update – and you are having issues with either (1) the game not launching/starting or (2) the game running in 32-bit mode [which stops you from being able to enter the Battlegrounds, which requires 64-bit mode] – just letting you know, It’s Not Just You™…

For the past little while, I have been trying to get into Paladins and try out this new Game Mode, and take a look at any new changes; but I have been running into multiple issues with the game itself. If related Paladins Forums ‘everywhere’ (Steam, Reddit, Official Forums, etc) are any indication, many, many others are having issues as well.

I wanted to take a moment to make this posting because, even though it seems there are a few people that have ‘gotten it running’, there are many others, like me, that have not. I wanted to share this experience and related information, so that others may know that, well… It’s Not Just Them.

Since I have run into multiple issues and have tries multiple steps so far, I will share them here in Point Form as a list:

Issues Seen/Encountered:

  • Game not starting [Launcher will start, but game itself will not show up]
  • Game not stopping [Game will not Terminate, Steam says it is Running still, but it is not, or has not started]
  • Game not running in 64-bit mode [Game starts in 32-bit Mode and therefore The Battlegrounds can not be tested/run, as it states in-game “64-bit Mode Required”]
  • Cannot Verify Integrity Of Game Files, via Steam [Steam states to ‘exit any game files or tools’ related to the game, but none are running]

Steps Taken/Tried:

  • Put “-Use64 [without quotes] into Optional Game Command Line Parameters (Options/Commands) in Launcher
  • Put “-dx11” [without quotes] into Optional Game Command Line Parameters (Options/Commands) in Launcher
  • Checked “Use 64 bit Client” in Launcher Options [this has never been ‘unchecked’ by me]
  • Verified Cache [‘double-checked’ the game files through Steam, to see if they are what they are supposed to be]
Unfortunately, since I cannot make the game ‘run in 64-bit Mode and enter The Battlegrounds’ in a repeated a reliable manner – I cannot make a section containing a ‘Fix’ at this time… I will continue to observe various Forums and Support Responses, try various Suggested Steps (from the Developers and other helpful Paladin Players (there are a lot of them out there!)), and see if I can make any progress that results in stable and repeatable game launching and gameplay. If I do, I will return here and add it as a ‘Fix’ section. 
For now, despite them not working for me/on my system, there are a few isolated people that have had success with some of the Steps listed. If you are experiencing any of these issues with Paladins at this time, try some or all of them above. Perhaps one of them will work for you, too. 
Good Luck with it – and try to stay positive, remembering – It’s Not Just You™!

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

Fabulous Fiber!

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

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

Trip to Hyderabad Cont….

Well there are scheduling issues so will go to get my ticket & visa on thursday. Everything else is back on schedule. Trying to contact some of my friends who are in India so that we may be able to meet over there.

I have been doing this job since 2002 and travelling overseas since then; however this trip will be my first time on a budget airline. Dont know what to expect? When I got my online booking it said Meal – To be purchased. some how flying and buying your food did not sound OK to me. I am sure that what ever my first choice is it will be over by the time the airline staff get to me.

Anyway need to finish up all the stuff for today to be able to watch the opening match between Sri Lanka & South frica (ICC Trophy)

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!

Free Weekend – Overwatch and Fallout 4 [Notification]

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

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

See You In The Game!

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!

In Defense of Classroom Technology

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

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

My students explore constellations on their iPads.

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

And More: Deals and Sales – 2014 Summer Super Sales

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

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

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

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

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

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

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

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

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

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

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

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


That ended more complicated than I thought…

Personal Note/Opinion:

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

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

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

good representation of the concepts

HOUSE OF INCLUSION Koichi Kimura Architects

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

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

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

My trip to Hanoi, Vietnam

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

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

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

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


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

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

My Trip to Vietnam

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

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

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

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

I am looking forward to doing this assignment.

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

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

Low-carb lifestyle guidelines

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

The general principles

Cut out all unhealthy refined carbohydrates.

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

Diet Start

DIETARY MYTHS

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

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

Myth: eating after 8 pm causes weight gain

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

Are you all fired up?

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

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

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

DIETARY MYTH

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

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.

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.

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.

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!

Getting Started with a Flipped Classroom

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

1. Plan your lessons 

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

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

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

2. Choose your tools

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

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

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

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

3. Choose your platform

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

4. Share your content

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

Bonus Tips

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

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.

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

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

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.”

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

Good ideas that we can see these concrete houses the Netherlands have been totally inspired and inspiring call to us to try. Most of the ideas that we can see the space was not available outside of this house. concrete material, which come from the use of brick and stone was looking for a huge ornate and extraordinary. We can try to come to our ideas to make this house looking for a pleasant as well as ourselves and our families.

The concept of an interior provides ample room to combine the ideas. Integration space that stands between the living room, dining room and kitchen area is desirable for those who like social live and love to watch their children. These applications are rustic room in search of other great ideas that make us who see this house completely. The decorations of great gold bathroom also feel comfortable. Honestly, the more attractive space in this house was the place of these decorations ideas outdoor dining. Designed by Arjen Reas

NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS
NETHERLANDS CALM OUTDOOR DINING ROOM IDEAS

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. “

Quick Tip: Getting ACTION, Dxtory, FRAPS and More Working With Battlefield:Hardline [Fix/Workaround]

I have been doing some Recording Tests over the past while with Mirillis’ ACTION – for those who aren’t familiar with it, ACTION is a game recording application, similar to MSI’s Afterburner, Bandicam, Playclaw and others – and I was reminded that it does not automatically “work” with Battlefield: Hardline [that is, ‘hook onto it’ or ‘detect-it-and-get-ready-to-record’]. I actually remember running into this issue during the Beta, but at the time I merely used another recording program and didn’t think much of it since. To find out more about this issue recently (since reminded of it) I dug around a bit and did a few tests, trying to find a solution and/or conditions it did work under – and wanted to share my few findings as a ‘Quick Tip’ for others, here.

Looking around, I found out that this is still an ongoing issue with Battlefield: Hardline – and before that, it was to some extent with Battlefield 4, even causing BF4 to ‘crash’ on Startup for some people. I also found out that these issues occurred not only with ACTION, but also with other similar programs, such as FRAPS and Dxtory, according to the Battlelog Forums and the main Mirillis Forum. In many places, I found the same solution stated again and again by helpful posters… So, I tried it out – and it worked perfectly! I repeated testing with it a few times – and once I was satisfied it solved the issue and was repeatable (for others to use), I wanted to share it here, with you.

Here are the steps of what to do [with a shortcut I figured out, to type it in faster/easier, near the end of this post]:

  • In the game, hit the Tilde key (“~”, which looks like a ‘squiggly’ line – the key is in the upper-left of Standard keyboards, to the left of the Number 1 and above the Tab key), which should bring down the Console. In here, you can type in commands for the game.
  • Type the following in one line:

    RenderDevice.PresentAsync 0

    (That is, “render device dot present async”, then a space, then a “zero”)

  • Hit enter and then you can close the Console by hitting the Tilde key (~) again.

That’s it!

As long as that is all you want to do in the Console (you don’t want to enter in any more commands), you can then just close it, as it is done – those are all the steps to do. You should then see the HUD (indicator) for ACTION pop up on the screen in the corner you chose in the “HUD Settings” section, in ACTION.

Note that this may not always be needed… For example, if you launched BF4 in Windowed or Borderless modes, it may not be required. In Battlefield: Hardline, it seems to be needed no matter what mode you run the game in [for the interface of these programs to be shown and able to record without issues]. For example, I just started up Hardline in Windowed mode a couple of times as a test – with ACTION and FRAPS – and those steps were still needed to get these ready to record (their little hud/ui/interface did not show up at all until the above command was entered. 

Another way I saw suggested in Forums, was to enter in the command via a User Configuration file (User.CFG), created in the game directory. For those who don’t know, a User Configuration file is simply a text file that the game will ‘run’ when it starts up – and this text file can have commands listed in it, so that you don’t need to manually type the command each time you play the game.

Although even a Battlelog Moderator suggested it at one time, here, it seems it is possible that this process can be “detected” or “seen as” a hack – and you can effectively be Banned, Blacklisted from Ranked Servers, and other negative actions taken against you – as seen in this thread at the Mirillis’ Forums, here… Although I am sure there are many people out there using this command in a Configuration/Startup File without issue, as it has happened to some people in the past…I personally would suggest against going this route, for now, and merely type it in whenever you want to use ACTION/Dxtory/FRAPS/etc to record your gameplay in Battlefield games.

On my own, I figured out a faster way of typing this command into the Console and wanted to share it here – apparently the Tab key will try to ‘guess’ at the terms you are typing in (much like the Command Line or Terminal in Unix, Windows, and other operating systems [black box screens that you open to enter commands]) and by using the Tab key, you can quickly enter the command above by using these steps, after opening the in-game Console with Tilde (~):
Hit “r” then the Tab key
Hit “d” then the Tab key again
Hit “p” then the Tab key one more time
Hit “0” (zero) and hit Enter
That’s it! 
R-tab-D-tab-P-tab-Zero. Done! Now, the same command as above has been entered even faster and you should see the HUD/indicator for your preferred recording program pop-up on the screen – and you can now record your battles once again. Here is an example/reminder GIF of using the Tab input method for this command, in Hardline:

GIF Example/Tutorial/Reminder of How To Get ACTION, Dxtory, FRAPS And More to Work With Battlefield:Hardline
(Click to see Full Size – Save and Share with others!)

Hopefully the above gets these programs working with Hardline for you too, dear reader, as easily as it did for me.

See You In The Game!

[Personal Log TwoZeroOneSixPointSix: I could not find the ‘original’ bearer of this wonderful information, to give Credit to them – and to find out “why” it solves the issue with these few recording programs (as I am not a programmer, the reason is not immediately obvious to me) and I always like to try and share the “why things work” of solutions I present, to others as well. I eventually assumed it was a developer at some point in time, but in the vast posts of passed-on knowledge, their name has become lost into the aether… Regardless, I want to say ‘thank you’ to whomever this helpful dev is – and I want to pass on that thanks to all the other anonymous sharers of this tip [about this issue with Hardline] on Forii everywhere. This QuickTip is merely a culmination of, or passing on yet again of, this great bit of information on this issue with these few game recording programs and Hardline. Enjoy]

My trip to Vietnam Cont….

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

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

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

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

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

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

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

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

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

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

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

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

Mt Trip to Manila, Philippines cont……..

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

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

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

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

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

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

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!

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.

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.

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!]

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.

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!

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!

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

My Trip to New Delhi & Hyderabad

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

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

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

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

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

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

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

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

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

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

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

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

What is the Best Way to Warm-Up?

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

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

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?

HOME DECORATING WITH ASIAN STYLE

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

Home Decorating With An Asian ThemeHome Decorating With An Asian Theme


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


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

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

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.

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).

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

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

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

(A Game Screenshot Identification Contest)

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

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

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


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

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

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

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

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

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

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

Update!

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

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

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

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

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

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


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

See You In The Games!

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

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

Long Bean Benefits For Health

LONG BEANS BENEFITS FOR HEALTH

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

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

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

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

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

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

(A Game Screenshot Identification Contest)

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

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

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


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

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

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

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

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

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

Update!

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

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

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

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

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

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


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

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

See You In The Games!


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

Curing the carb on a vegetarian diet

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

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

Diet Start

Complimentary proteins

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

The risks of a diet too low in protein

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

Good nutrition

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

Low-carb plans for vegetarians

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

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

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.

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.

Men’s Body Click Diet part 1

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

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

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

Diet Start

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

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

Prostate Ailments: The ‘Male Problem

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

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

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

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

Diet and Prostate Health

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

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

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

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

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

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

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

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

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

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

See You In The Game!

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

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

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

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

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

Total Gameplay Time: ~2.0 hrs

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

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


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

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


Total Gameplay Time: ~ 10.0 hrs

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

Total Household Time: ~23.0 hrs


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

Paperless Mission #11: Getting Started with Edmodo

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

Mission #11: Get Started with Edmodo

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

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

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

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

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

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

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

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

Preparing Students

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

How I Used This in My Classroom

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

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

10 Reasons to Write with Technology

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

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

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

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

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

And that’s okay.

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

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

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

Happy reading (and writing)!

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

HOW TO DECOR A SMALL BATHROOMS

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

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

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

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

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

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

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

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN IDEAS

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

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)

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.  

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.

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!

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

ROOM DESIGNS FOR TEENAGE GIRL

ROOM DESIGNS FOR TEENAGE GIRL

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

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

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

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

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

BLACK WALL INTERIORS DESIGN IDEAS FOR A MODERN HOME

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

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

BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN OFFFICE FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN DINNING ROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN BEDROOM FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

BLACK WALL INTERIORS DESIGN KITCHEN FOR A MODERN HOME

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.

My Trip to Dhaka Bangladesh

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

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

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

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

The 1 Minute Workout

The number one challenge people to give to not working out is time.   So the question fitness professionals should be focused on is what is the LEAST amount of time for working out and still producing the benefits and results that people want and need.
The great news is that there is a lot of well done research on this subject, and there is a proven workout protocol that produces results with as little as one minute of total work time in a workout and a total workout duration of under 10 minutes including warm-up and cool-down.
The definitive work on this subject was written by Martin Gibala and is appropriately called “The One Minute Workout”.     In this excellent book he reviews all the related research and results on High Intensity Interval Training including an excellent review on the psychology of exercise as it relates to how people feel before, during and after different types of exercise protocols.     Long story short people really like certain HIIT protocols – even high deconditioned people and high-risk heart disease patients.
He and his team of researchers proved the effectiveness of the 1-minute workout to produce results and also found the specific physiological mechanisms responsible for the benefits of this protocol.
1 Minute Workout Protocol

Warm-up for 3 minutes at an easy pace on any piece of cardiovascular exercise equipment, walking, 
running, jogging or cycling depending on your preference and fitness level.
Do a 20 second sprint at your best possible pace (this is all relative to your fitness level)
Do active recovery at a light pace for 2 minutes
Perform another 20 second sprint at your best possible pace.
Do active recovery at a light pace for 2 minutes
Perform a third and final 20 second sprint at your best possible pace.
Cool-down for 2 minutes.
Total workout time – 10 minutes!
Frequency

Best results are obtained by repeating this workout 3 times per week BUT even once a week will provide benefits and help maintain a decent level of physical conditioning – the key is intensity NOT duration or frequency.

Recommended Reading:    The One Minute Workout by Martin Gibala:  https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter-ebook/dp/B01IOHQ7RA/ref=sr_1_1_twi_kin_2?s=books&ie=UTF8&qid=1517152066&sr=1-1&keywords=the+one+minute+workout+by+gibalaAvailable in hardcover, paperback or kindle.

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

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

Proven Ways to Avoid Holiday Weight Gain

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

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

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

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

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

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

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





Enjoy and See You In The Games!

My Trip to New Delhi & Hyderabad Cont………

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

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

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!

The “Basic Seven” Foods

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

Exercise and Fall Prevention

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

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

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

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

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

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.

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!

Paperless Mission #6: Setting Up GoodReader (iPad)

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

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

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

Mission #6: Setting Up GoodReader (iPad)

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

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

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

How I Use It

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

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

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

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

Have a great week!

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!

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.

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.

EXOTIC CONCEPT HOME FULL COLOR VERY JUOOOOZZZZZZ

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

EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

EXOTIC KITCHEN CONCEPT HOME FULL COLOR

EXOTIC KITCHEN CONCEPT HOME FULL COLOR

EXOTIC BATHROOM CONCEPT HOME FULL COLOR

EXOTIC BATHROOM CONCEPT HOME FULL COLOR

EXOTIC BEDROOM CONCEPT HOME FULL COLOR

EXOTIC BEDROOM CONCEPT HOME FULL COLOR

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

WORKOUT ANYTIME on Entrepreneur.com

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

WORKOUT ANYTIME on CNN Money

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

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

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

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

(Read More)

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.

MODERN ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

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

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

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!

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.

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!

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

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

LIVING ROOM LAYOUTZ FROM HÜLSTA

LIVING ROOM LAYOUTZ FROM HÜLSTA

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

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

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

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

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

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

Good luck with it and See You In The Games!

Game Recording with MPEG-4: using H.264/AVC in Programs such as Dxtory, Bandicam and MSI’s Afterburner (Text-Only, Long Version)


This article is a Text-Only version, showing how to use a few programs (one of them completely free) to utilize this efficient codec in game recording, using steps and settings that I personally found optimized performance and showing which ones slowed things down when recording. 
For a video example of how to set the x264/AVC codec recordings to be editable in
Sony’s Vegas or Adobe’s Premiere video editing applications, see my post about it here:
http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html

The MPEG-4 video codec has been around for over a decade now. I remember recording TV shows to watch later on, on a system with an ATI All-In-Wonder videocard (back when videocards had only 8MB of VRAM!) and the joy of the changes I was seeing, going from compressing the shows in MPEG-2 format to MPEG-4 using either Quicktime or DivX (or it’s open-source competitor, XviD). Smaller file sizes and still decent quality? Awesome. Those were MPEG-4 Part 2 or ASP (Advanced Simple Profile) iterations of MPEG-4. Today, we are up to MPEG-4 Part 10 or AVC (Advanced Video Coding) and great times are to be had by all who record their video game adventures, as modern hardware and capturing apps allow not only for h.264/AVC to be used for video compression and archiving – it can also be used for small filesize ‘live’ game recordings and great retainment of detail, if desired.

Dxtory, Bandicam and MSI Afterburner all provide the ability to utilize the various codecs installed on your system to record with (others do as well, I am merely choosing these more popular game recording apps as examples). To record with MPEG-4/h.264/AVC, it is simply a matter of installing that codec on your computer [if it isn’t already], then choosing it inside of whichever game recording app you prefer. The codec’s interface (GUI, Graphical User Interface) will allow you to change whatever settings you wish – but these settings will be quite different from what you may be used to, if you have done any h.264/AVC video compression in the past. Why?

Because we are going to be balancing the settings – not just for retaining quality at a small file size (as you would like to when archiving a movie to keep on your computer) – but now also for recording speed. For instance, if we try to set things for high compression and attempt to keep detail at the same time (as we would for archiving a movie), it simply takes too long to process and compress the changes between frames ‘on-the-fly’ and save them into a file, when attempting to record game output. This would result in the game ‘lagging’ and dropping frames to try and keep up, as it falls behind dealing with analyzing and compressing and then writing the data, resulting in a video with ‘choppy’ playback as well. So, when recording our gameplay ‘live’, we must now consider the various settings and their affect on how fast we can put through the processing of frames and writing it to a file at the same time.

I will be addressing most of the settings in the h.264/AVC codec, but not all of them. I will be concerned mainly with the ones that will slow down processing, so that things do not take too long and fall behind and cause ‘lag’, both in the game and the resulting video file itself. This differs from compressing for archiving our own movies, because instead of being only concerned with Quality (setting everything on ‘high’ and letting it take as long as it needs), we must now balance Speed of the compression as well, being now more concerned with each of these settings and how they can possibly slow things down when recording the ‘live’ game rendering. As is the nature of live recording, we want it to easily and quickly process the frames and save them to a file. I will explain how to do all of this.

Recording with H.264/AVC

“x.264” is a free/open-source utilization of the h.264/AVC codec (the XiWave GNU GPL MPEG-4 Codec). It is normally a command-line driven executable [when you run it, you type things in, to get it to do things], so what we want for game recording with these programs, is a version with an ‘interface’ so that we can just tell our apps what to do with the mouse and buttons/sliders and it translates it into commands for the codec. All we would have to do is choose a few settings and checkboxes (what most people are used to – a nice, easy, graphical user interface).


Doing a search for ‘x264+windows’, there are a few places you can get the installer/setup program for x264 and Windows, here are the main ones:

This is the “Official” Open-Source Video For Windows version of the x264 codec (Red Logo) at the time of this writing:
http://sourceforge.net/projects/x264vfw/

This official codec is what is covered in the “Easymode” sections of this article


This is an “Unofficial” x264 Video For Windows Codec (Black Logo), at the time of this post, that allows for far more settings to be edited via checkboxes and pulldown menubars, but is more difficult to use (these two links are both the same thing):
http://www.digital-digest.com/software/x264_VFW_Codec.html
http://komisar.gin.by/index.html

This unofficial codec is what is covered in the “Hardmode” sections of this article


Basically, you can see that what we want is a “Video For Windows” version, which (thanks to all those great people that have worked on it over time!) has a nice, easy-to-use interface for picking the settings you want to use, without typing in a long line of commands every time. After installing the codec/interface into Windows, it’s just a matter of opening whatever game recording program you prefer and selecting it to use it.

Here’s how to select it for usage in these three game recording programs:

Recording with x264 and Bandicam

  • Once the codec is installed, run Bandicam and go to the Video tab and click on the Settings button
  • In here, under the Video category, next to Codec, click on the pull-down menu bar (with a little triangle at the end) and choose External Codec, which allows you to use other codecs installed in your system
  • Then, click on the three ellipsis (““) button and it will let you “Select external video codec”
  • Select the “x264vfw” H.264/MPEG-4 AVC codec from the list and click on the Configure button
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

Recording with x264 and Dxtory

  • Once everything is installed (Dxtory requires dotNET 4.0, a download link is on their main Download page), run Dxtory and click on the Movie settings button (which shows a little handy-cam with it’s lcd screen hanging out the side)
  • Under the Video Codec category, next to the word Codec, click the pull-down menu bar (with a little triangle at the end) and choose “x264vfw” H.264/MPEG-4 AVC Codec from the list and click on the little pen icon/button to the right, which opens the Configuration dialog box of the codec
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

Recording with x264 and MSI Afterburner

  • Once the codec is installed, run MSI Afterburner and click on the Settings button at the bottom 
  • In here, go to the Video Capture tab and under the Video Capture Properties category, click on the pull-down menu bar (with a little triangle at the end) and choose “VFW compression”, which allows you to use the other codecs installed in your system
  • Then, click on the three ellipsis (““) button and under Compressor, click on the pull-down menu bar (with the little black triangle at the end) and choose “x264vfw” H.264/AVC codec from the list and then click on the Configure button to the right
  • This is the x264vfw configuration interface and in here are all the settings we will talk about next…
» Note:  To record with x264/h264/AVC and have it easily-importable and recognized properly in NLE’s (Non-Linear video Editing applications, such as Sony’s Vegas and Adobe’s Premiere lines of products [for example]) without having glitches or corruption or other problems, one setting for MPEG-4 codecs must be changed from the Default Setting right from the start. I created a video example of how to change this setting in Bandicam, Dxtory and MSI’s Afterburner and the post with that video can be found here at this blog:
http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html
To understand some of the concepts and settings utilized by this codec (and helpful information to know for game recording and video compression in general), a quick word on Bitrate:

[This section is highlighted in green headings for navigation, to assist you whether you are re-reading this article or you feel you know a lot about bitrate in video editing and wish to skip it]

Bitrate (in Layman’s Terms)  /start

When talking about game recording, bitrate is an expression of the amount of data we are using to create the recorded file [literally, how many bits of information we are using]. It is usually expressed as how much information per second we are telling the codec to use, to represent the frames that are getting pushed through, and save them to our output video file.
The main thing to remember is that More Bitrate = Bigger Filesize

For example, if we record using a 1MB per second (1MB/s) setting, then after 2 minutes of recording (120s), our recorded file size will be 120MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 3600MB (3.6GB).
If we record using a larger amount, let’s say 2MB per second (2MB/s), then after 2 minutes of recording (120s), our recorded file size will be 240MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 7200MB (7.2GB).
It’s that simple. The more bitrate we use, the bigger the recorded file will be. 

For those used to video compression and editing, or even general users of multimedia, you may be more familiar with data rates in the realm of:

MP3 (MPEG-3 audio) song bitrates such as: 128kbps, 192kbps, 320kbps
PSP (PlayStation Portable) video bitrates such as: 768kbps, 1500kbps
DVD (MPEG-2) bitrates such as: 8000kbps, 9800kbps
Blu-Ray/HD bitrates such as: 16000kbps, 25000kbps, 50000kbps

All of these are usually expressed as Megabits/Kilobits/bits over time (in seconds), hence the “ps” at the end.
eg. 16 Mbps = 16,000 kbps = 16,000,000 bps (bits per second)

~bits (lower-case ‘b’) and Bytes (upper-case ‘B’) are different~

There are 8 bits (lower-case ‘b’) in 1 Byte (upper-case ‘B’)
8 bits in 1 Byte
8000 bits = 8 kilobits (‘kilo’, which is 1000 Bytes) = 1 KiloByte
8000 kilobits = 8 megabits (‘mega’, which is 1000 KiloBytes) = 1 MegaByte 

For example, if you were rendering out a movie to upload to YouTube and you chose an output bitrate of “8000 kbps” in your editing/compression application, that is 8 Mbps (bits, lower-case ‘b’), which means 8 Megabits per second. Converting that into Bytes (upper-case ‘B’), means that video will be running at 1 MBps, which is 1 MegaByte per second (upper-case ‘b’). 

At that bitrate (1MB/s), it is the same bitrate as our example above [just under where it says “More Bitrate = Bigger Filesize”] and it will take up roughly 60MB of space on your hard drive every minute of recording. Thus is the interaction between Bitrate and File Size and how to convert between the two. The higher the bitrate setting used, the bigger the output file size will be (the recording). 

There is one other formula to remember: More Bitrate = Better Quality. This formula applies to almost everything digital: video (DVD/BluRay), audio (MP3/MP4), pictures (PNG/JPG), any multimedia that is digital. If you allow/use more bitrate, the picture/music/video is represented better [or to be more precise, closer to the original input] because there are literally more bits used to create the picture/sound/etc.

Quick example – think of a square that is divided up into 9 sections. Now pretend it is trying to ‘represent’ a painting, any painting you can think of. With only 9 blocks of data available (each one can only be a certain color), then it would look like nothing but some colored blocks and barely look like the painting at all. Now, imagine a square divided up into 80 sections. Pretend it is trying to represent the same painting. Even though it will be ‘blocky’ still, if each section can be only one color, it will still look ‘more like the original’ than the 9-sectioned block, right? 

That’s the interaction of bitrate and quality.

Which means, for digital compression, it is essentially a ‘balancing act’ between Quality and File Size, with Bitrate being the tool to measure with. Do you want a high-quality output? Then turn up the bitrate and you’ll end up with a large file size. Do you want a small file size? Then lower the bitrate and you’ll get lower quality as well. That’s the essence of bitrate, in a nutshell.

Bitrate (in Layman’s Terms)  /end



The x264 Interface and Configuration in “Easymode”
(The Official interface with red x264 logo)

With the official version of the interface for using the x264 codec (“x264vfw”), there is only one screen, with pulldown bars to adjust most settings.
The Basic Section

To start with, under the Basic category, there is a Preset setting. This is a very handy setting, which makes many of the more obscure/hidden choices within this codec (there are dozens, behind the scenes) easy to configure. By clicking on the question mark near the bottom right corner (“?”), you can see the intimate details of the different Profiles and Presets that can be selected in these pull-down menu bars within this first “Basic” section of the interface.

For game recording, we are more concerned with speed. We don’t want the codec to break out it’s magnifying glass and scrutinize each frame coming through in strict detail, because that would cause it to slow down, which will cause it to ‘lag’ behind, not only in the game, but in the recorded file itself as well (“choppy-ness”). 
So, the first thing to do, when using this codec for ‘live’ game recording, is to change the Preset setting from it’s original default of Medium to “Ultrafast“. This is the fastest option for this setting.
The other options, such as Superfast, can also be used, but be aware that the more you go down the selections available, the more options are being ‘turned on’ behind-the-scenes with this codec, and while some of them do help apparent quality of the video, they are geared more towards a slow, steady, long-term compression session (like when you might archive a video/movie) with high-quality settings and slow, scrutinizing analysis of the frames. While not a bad thing, for game recording, we don’t want that. We want it to save what we are seeing on the screen fast, to a file. We want speed. Feel free to take a look and learn about the various options the other Presets turn on [many of them are covered in this article further down], but for optimal speed, Ultrafast is the setting to use.
The next pull-down set of options to choose from is Tuning. These are also a set of pre-selected options that, depending on which one you choose here, will enable or disable certain functions in the codec. These choices are helpful is easily fine-tuning the codec to compress a movie/video/clip of each certain type, as it enables options in the background that will help with efficient, detail-oriented compression of that certain type of material. 
For game recording, again we are more concerned with speed. These options, while helpful in a slow, ‘leave-it-overnight’ compression session of clips or movies of ours we want to save; for live game recording we want to leave it at it’s default setting of “None“, so that the codec keeps it’s magnifying glass put away and doesn’t spend any extra time analyzing the frames coming through.
There are two checkboxes below these first two pull-down menus and they are titled “Fast Decode” and “Zero Latency“:
Fast Decode turns off a few options [behind the scenes] that help by reducing the processing ‘load’ of the video stream, such as CABAC and Deblocking [these are explained in more detail further within this article]. These are options that help keep some quality (especially at lower bitrates), but as the name proclaims [“Fast”], for optimal speed of recording we want this option “Checked“, to enable it (which will turn off these extra options for now).
Zero Latency also turns off a few options behind the scenes, ones that increase compression time, such as B-frames [explained later in this post] and how far to ‘look ahead’ at frames coming in, for analysis. Since we want speed for recording our game footage and less analysis [remember, more analysis slows things down], we want this option “Checked” to turn off the extra options that are ‘behind-the-scenes’ with this setting.

The rest of the settings in this Basic section of the interface need not be adjusted for game recording, but a good Wikipedia page, talking about the various Profiles and Levels and their capabilities can be found here:
http://en.wikipedia.org/wiki/H.264/MPEG-4_AVC

The Rate Control Section

All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision to make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means 2-3 times the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes for example). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on, but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spent analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording, because the result of this setting [at this time] is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’ which is much higher) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it [and doesn’t]. This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps quality down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression/archiving with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

Some Data / Bitrates seen with CRF

Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
CRF 42  ~1600 kbps
CRF 32  ~6000 kbps
CRF 29  ~8500 kbps
CRF 26  ~14000 kbps
CRF 23  ~22000 kbps (codec default setting for CRF)
CRF 22  ~23000 kbps
CRF 21  ~32000 kbps
CRF 18  ~45000 kbps
CRF 15  ~64000 kbps
CRF 13  ~79000 kbps
CRF 10  ~101,000 kbps
CRF 5    ~119,000 kbps
CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

What CRF setting to use

So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

The higher the bitrate (lower CRF number) the higher the quality and file size will be
The lower the bitrate (higher CRF number) the lower the quality and file size will be

You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

That’s about it for the nice-and-easy one-panel official graphical interface for the x264vfw H.264/AVC codec. Just a few small changes and a decision of what quality/bitrate you would like to use and it is all ready  for you to record with whatever game recording program you prefer. Have fun with it!

What follows below, is the unofficial, more detailed, three-tabbed version of the x264vfw H.264/AVC codec interface. If this version is not installed on your system, or you do not care to use the more complicated version (you definitely don’t have to), then please skip down to the section called 
“Slash-whew-sweating-emoticon”. No version is better than the other, by the way, they both utilize the same codec, one just gives you more options to set [and I happened to install it by accident when learning about recording with the x264 codec in the beginning], that’s all.

The x264 Interface and Configuration in “Hardmode”
(The Unofficial interface with black x264 logo)

There are three main tabs in this version of the x264 Video For Windows interface: 
Main
Analysis and Encoding
Rate Control and Other
Each Tab has many different settings. We will talk about most of them – but not all of them – we are mainly concerned with the ones that will affect game capturing. I am going to be going through the Tabs in reverse order. This will help to explain the concepts in a more logical order [believe it or not].

Rate Control & Other Tab

In the ‘Rate Control and Other’ Tab, our main attention need only be on the VBV bitrate/buffer settings in the first Rate Control area. The other settings can be tweaked, but this need be the only one to change – when concerned only with game capturing – as it can dictate the final output filesize of our recording. 
Why all that math and talk about bitrate above? Because of the very first setting we are going to cover, part of the Rate Control section:

The very first setting in this third tab of the x264vfw interface is something called “VBV max bitrate” and it is expressed in “kbit/s”. Yay, we just learned about that! It means that the value typed in here will be accepted as “kilobits per second”.

What does the “VBV” mean? It stands for “Video Buffering Verifier” and this setting will let us state the overall maximum bitrate we want to restrict the video recording to be, so that it does not go over it. 
Why would we want to do that? Remember that the amount of bitrate (per second) that we are using to record with affects the output video file size. If it is a large amount, the file size will be bigger. If we wanted to restrict the recorded output file size and keep it smaller, we could put an amount in here and it will do it’s best to keep within that amount, allowing us to control how much bitrate it uses to record with (and thus control how big the game recording output will be).
So, to use our example just above, if we wanted to restrict the bitrate of the game recording output to be only 1MB/s (1 MegaBytes per second), what do we do? 
That’s right, we convert it to lower-case (small-‘b’) bits, first:
We want 1 MegaByte per second of a bitrate
1 MegaByte is 1000 KiloBytes
since 1 Byte = 8 bits
then 1000 KiloBytes = 8000 kilobits
so to restrict the maximum bitrate allowed for our capture to 1MB/s (taking up 60MB of drive space per minute of recording) we would put “8000” in the ‘VBV max bitrate’ box.
This box then, gives some control over how much diskspace you want to devote to the game recording file output. If you do not want to restrict the bitrate, do not put anything in these first two boxes on this third tab. 
If you do want to set a restriction here on the bitrate, set a “buffer size” as well (the box just below the first one). This ‘buffer size’ gives a sliding-window-view of how much the codec will keep track of what is going through and ‘watch’ to make sure that it stays below the amount in the box above (the ‘max bitrate’ box). It is used more for compressing for portable devices (which have less RAM and are not able to buffer/keep track of a large amount at a time and therefore must have a restricted amount set here).  
For our purposes – game recording – remember that we must be more concerned with speed (to reduce lag), so in this box, we cannot put a very large amount. Why? Because the larger the buffer, the more that the codec will try to ‘store up’ in RAM, in order to ‘watch it’ (process it) and keep track of how big the bitrate gets, in order to keep our restriction of the ‘max bitrate’ box on it. So, a smaller amount such as “2000” up to maybe “4000” in this ‘buffer size’ box is a good amount. The overall buffer size also allows room for the video to ‘go over slightly and come back down to within’ the amount we set, but the larger the amount is, the more data will be held behind for processing that will be done on the game recording and the slower everything will get – and we don’t want that – we want as close to ‘Lag Free’ recording as we can get. A “0” then, would be the optimal amount to put in here, when speed is a concern; but then we would not be able to set a maximum bitrate… more on this later in the article…
That’s all we will adjust on the Rate Control & Other tab.
Analysis & Encoding Tab
Here’s where we will do the most adjusting, as these settings in here are the ones with the most impact on speed and game recording.
In the Analysis section, the first few adjustments are checkboxes concerning Partitions. Partitions are exactly what they sound like: it is how much the codec will divide up the screen, into sections, so that it can analyze each section and look at what is changing, decide how to compress it, how much to compress it, and so on. For game recording, remember we are more concerned with speed, than messing with how the codec is going to scrutinize the screen, so we are going to uncheck everything in the Partitions sections. Really. We are also going to uncheck the Adaptive DCT setting (which will deselect/lock out/grey out some of the checkboxes for us).
For game recording, we are going to leave a checkmark in the “Fast P-skip” setting.

Frame Types (in Layman’s Terms)  /start

There are three main types of frames in video encoding:
I-type frames
P-type frames
B-type frames

I-frames are ‘Intra-coded Frames’, sometimes called Information Frames, because they hold the most information in a ‘group of frames’ (which is what makes up a video) and therefore I-frames take up the most space (as far as the amount of space it will take up on your hard drive). They also look the best as well, as they usually use a higher bitrate (which is why they take up the more space). They are utilized by the codec to indicate a large change in what is going on in the video/on the screen, like a sort of ‘reset’. They can usually be identified by the screen being ‘cleared up’ of blocks/glitches from video compression, as the compressed video is played back. 

For instance, if you are running down a dark hallway and turn a corner and there is an explosion, in order to more accurately represent that large change in color and motion in the game recording, the codec will most likely decide to insert at least one I-frame and use a larger amount of data to keep more detail as it tries to represent all of the huge changes going on, on the screen and in the frames.

I-frames also serve some other purposes: the ‘intra-coded’ means that they are not dependent on other frames around it in the video  [which is a collection of frames], as they hold all the information needed to represent the frame all within itself [remember ‘inter-murals’ in school involved other schools and ‘intra-murals’ was contained all within your own school, this is the same thing]. 

They also are usually used as Keyframes. Since I-frames contain all the data need to represent the entire frame, on it’s own, video applications can use it as a ‘starting point’ or ‘reference point’ (“keying off of it”) and allow for more compatible cutting/editing on them and use them to start ‘seeking’ from, when editing a video. The two main things to remember about I-frames/Keyframes [the same thing] is that (1) I-frames can stand alone all by themselves, as they have all the information needed to display an image/frame, and (2) I-frames allow video editing programs [like Sony’s VegasVideo/MovieStudio/Pro and Adobe’s Premiere/Pro] to ‘reset’ and show you where you are starting to edit from – if there are a large number of frames between these I-frames (“keyframes”), it will take longer for the program to read between all of them and then show/allow you to start editing from where you have selected in the video editing program (it will take longer overall to edit by hand as the program starts and stops and you have to wait while editing).  

MJPEG game recordings are made up entirely of I-frames, as every frame in the captured video is it’s own JPEG compressed picture and it is the most editing-friendly and compatible codec to capture with, no matter what game capturing program you use. In fact, most video editors can read MJPEG without installing any other codecs on your system 

P-frames are called ‘Predicted Frames’. They hold far less information in a group of frames (video) and take up far less space. They actually only hold the differences from the Previous I-frame, that is, they only keep track of the changes on the screen/what has changed on the screen since the last I-frame, which is why they are far smaller than I-frames. 

For instance, if you are playing a character in a game and you are just standing at the mailbox reading an in-game message, there isn’t much changing on the screen at all. Perhaps on the side of the mail window, there is only someone running by and that is all that is happening on the screen, nothing else is moving at all. P-frames will only keep track of the movement that person running by and not keep track of the mail message or anything else going on in the frame (things that aren’t moving) and it will save only those changes to the game recorded file as P-frames. Hence, they can indeed take up a much smaller amount of space in a game recording, since they are only recording the things that are changing on the screen.

B-frames are ‘Bi-directional Frames’ (called ‘Bi-Predictive Frames’). They hold even less information than P-frames, as they are only keeping track of the differences between any frame before or after itself (even using P-frames that are around it and not needing an entire I-frame to start from). This means they are only only keeping track of very small changes (only one frame ahead or behind) and can therefore be extremely small and take up very little space in a video file. B-frames are one of the reasons why we can archive/compress movies in such small file sizes – only the differences of what is going on, on the screen/in the frames, is being kept track of. Both P and B frames help to save a ton of space when it comes to video compression.

Frame Types (in Layman’s Terms)  /end

Why all that talk about the different types of frames in a group of frames (video)? Because now we can easily understand the next few settings in the configuration window. 
Fast P-skip is a setting that allows the codec to look at P-frames and decide if there are enough changes to analyze it further, or ‘skip’ over them and just process them as they are. This is decided on by the codec when it looks at some other settings on this tab (such as the “ME” settings) but for the most part, it helps speed – our main concern with game recording – more than it helps things to ‘look good’, so we will leave a checkmark in it, as we briefly stated above.
Max frame refs and Mixed refs are talking about Reference Frames and how many to use in a group of pictures/frames. When encoding, a codec can use frames in front (P-frames) or in front and behind (B-frames) of the current frame it is working with, to keep tracks of what has changed between frames. When encoding for movies, we want as many as possible (or as many as the codec decides to put in) in order have things keep a lot of detail wherever it is needed, especially for scene changes; but for game recording, we want things to run faster (so that the game capture does not lag the game or cause lag within the recorded file (“choppy-ness” in playback), so we actually want the codec to use as little number of Reference Frames as possible.
Remember, every time the codec has to ‘think’ or analyze the frames more, it will slow down to break out it’s magnifying glass and scrutinize, so what we want for this setting is the lowest (one) Reference Frame (put a “1” in the Max frame refs box) so it doesn’t have to do much more work than just looking quickly one frame ahead or behind, when when figuring out what has changed. 
Mixed reference frames allow the codec to compress frames based on changes in frames that are also being referenced by other frames [if you can follow that]. Again, the codec is going to have to slow down and take a look, and for game recording, we want things to stay lean and mean (fast), so uncheck this bad boy (if you make the Max frame refs a “1”, it will be disabled anyway, since it does not have enough frames to deal with to look around at them anyway).
The next few settings down that all say “ME” refer to Motion Estimation. This is the process of keeping track of where things are moving on the screen and how to deal with compressing the changes it is keeping track of. For game recording, we want the codec to analyze as little as possible (so it doesn’t lag behind what is going on, on the screen) so we must choose the lowest settings for all of the “ME” options. 
That means “Diamond” analysis as the ME algorithm (pulldown menu choice), an ME range of the smallest we can choose from (“4”) and the lowest amount of Subpixel ME refinement we can have (“0” or no subpixel refinement). Remember, we want the codec to just save what is happening on the screen and analyze as little as possible, so it doesn’t fall behind.
With the choices above, Chroma ME and the Psycho-visual Rate Distortion Optimization strength will be locked out/not applicable, which is good for game capturing, as it scrutinizes the frames that are coming from the game even less.
The next couple settings, in the middle column of the tab, that say GOP in them, are talking about the size of the Group Of Pictures we want in our capture. If you can recall the things we have already said about how a codec decides to compress frames, it looks to frames ahead and behind at times, looking at the differences between them, and then decides how to compress the frames based on what it finds (and the settings we set). For movie compression, we want a large number, so that the codec mainly keeps track of the differences only between frames, as much as it can, and a large GOP size allows it a lot of ‘room to move’ and look around. For game capturing, we don’t want it to be quite as big, as the more frames on it’s plate it has to deal with, the more it will slow down and take time to decide what to do with them. 

There is also a chance that some video editing applications will not like the large (or any) Groups Of Pictures and may see the video stream as corrupted or give wierd artifacts/effects when it plays it back. This is one reason why using MJPEG as a game recording codec is suggested often, as it’s built-in GOP is “1”, as evey frame is it’s own self-contained ‘group’ and no editing app has to mess with it or over-analyze it. It is the most compatible, but you can use any codec you wish, but you may have to change the codec’s Keyframes or GOP to “1” for compatibility [more on this in future articles!]


Hence, we will set a nice low number [I personally used “50” around the time of this post]. Be aware that if the number is a multiple of the framerate you are recording in, Videophiles may notice the screen ‘shifting’ or having other odd effects ‘in time with’ the framerate (eg. if recording at 60fps and the GOP size is 60, some people notice the screen ‘correcting’ or ‘shifting’ or ‘flickering’ every second, as it ends the group or frames and starts a new one every second).
You can use “1”, which will make the codec act like MJPEG in a way, but then the codec will not have any room to analyze/compare/compress anything, and the resulting file will require much more bitrate to keep detail (to accurately represent what is going on in each frame)… more on that later in this article…
Weighted P-frames and Max consecutive B-frames is yet more analysis for the codec to do (especially B-frames, which remember, is a frame that ‘looks both ways’ for changes to frames in front and behind it, therefore can slow down recording a lot). For game capturing, we gots’ta keep setting things for speed and not letting the codec analyze too much. Change the Weighted P-frames to “None” (via a pull down bar) and the B-frames to “0” if they aren’t already. This is effectively telling the codec “you ain’t got time fo’ B-framez” so the rest of the settings that say “B-frames” should be locked/greyed out after that.
[In tests, enabling B-frames would actually crash the x264vfw app]
Under the Encoding section, the last column of this tab, the first section has to do with Deblocking
Deblocking is a way to try and ‘hide’ areas where the codec has cut out detail or ‘let go of data’ (lossy) in attempts to conform to the other settings in the codec and/or compress the frames highly. I’m sure almost everyone has seen Compression Artifacts like macroblocks or Gibbs Effects (mosquito noise) in high/over-compressed video and video streams. It’s not very pretty and turning on the Deblocking filter is one way of masking these artifacts, so that the video overall looks nicer to the human eye. 
The problem with Deblocking is that the codec will smooth things out, when trying to hide artifacts (especially ones that occur with lower bitrates/quality). It can be forced to keep detail with negative values (useful for movies/games with film grain), but overall it still takes more compression time to use, as the codec stops and analyzes the frames, looking for what to Deblock. So, for game recording for the most part, for optimum speed, Deblocking should be disabled, that is, “No Checkmark” in the box for In-loop deblocking filter (which will disable the two Deblocking settings below it).

[In my own trials/experiments, I found that a low amount of deblocking (as in “1”) for these two recording settings is acceptable and helps to hide some otherwise icky-looking compression effects that occur at lower bitrates (bitrate control is covered more in the next section), but for optimum speed (it is not needed at higher bitrates anyway) and especially for older/less powerful systems, turning deblocking off will always speed things up.]
CABAC is extra analysis that can really make a difference in compressing video. Some mobile players cannot even use it though, as it requires more processing power. The optimal setting for this, as it is extra analysis/processing being done – for game recording – would be “Off” (unchecked).

 [I have successfully done many recordings with CABAC on, as it seems to have only a slight effect on recording ‘lag’ on my system; but for optimum speed/less lag when recording (and at a slight loss for keeping some quality), it should be disabled.. for speed. ]

The only other thing to adjust in this tab, when game recording, is the Trellis setting. Trellis is a way of analyzing and attempting to keep certain detail when compressing, especially at lower bitrates, but as many times already mentioned, we want speed for game recording, so set the Trellis analysis to “Off” (via a pulldown bar). 

Main Tab

All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means twice the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed [I just realized this whole article can be it’s own drinking game]. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on [I hate watching a low-quality video stream online and it goes absolutely-stupid blurry at high-motion scenes just because there are many things happening on the screen], but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spend analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording. The result is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it (and doesn’t). This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps it down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

Some Data / Bitrates seen with CRF

Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
CRF 42  ~1600 kbps
CRF 32  ~6000 kbps
CRF 29  ~8500 kbps
CRF 26  ~14000 kbps
CRF 23  ~22000 kbps (codec default setting for CRF)
CRF 22  ~23000 kbps
CRF 21  ~32000 kbps
CRF 18  ~45000 kbps
CRF 15  ~64000 kbps
CRF 13  ~79000 kbps
CRF 10  ~101,000 kbps
CRF 5    ~119,000 kbps
CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

What CRF setting to use

So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

The higher the bitrate (lower CRF number) the higher the quality and file size will be
The lower the bitrate (higher CRF number) the lower the quality and file size will be

You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

Slash-whew-sweating-emoticon

That was a lot to take in at once – but you made it through – and now you are set to record using H.264/AVC, whether you prefer Dxtory, Bandicam or use the completely free-to-use Afterburner from MSI. You are also now knowledgeable in both the Official and an Unofficial version of the x264 Video For Windows graphical way of setting up the codec, to change the settings.

Other than the Rate Control setting above (CRF) which you can adjust and set how you want it, the rest of the settings I have personally tested and found which ones allow for the faster recording performance and which ones negatively affect the speed of recording, utilizing the x264vfw interface (which these programs use to record in H.264/AVC). Turning off/down the ones I have stated throughout the article should give you the fastest/closest to ‘lag-free’ recording you can get with this codec, while still taking advantage of it’s compression capability. [My own Personal Notes/Opinions/Settings are below]

Please note that if your system is older or not as capable (perhaps you have a notebook/laptop which has less capability than a full desktop system with it’s own dedicated videocard and soundcard), you may have to do things like lower the recording resolution (or the resolution you are playing at in the game), increase the CRF number (so that it uses slightly less system resources to process the recording and will then use less bitrate and less disk space).

There are many things that can be done to help with speed, make for smoother recording, less lag, etc.
Here is a link to an article I wrote earlier on this blog, with general Tips to help with game recording:
http://gametipsandmore.blogspot.ca/2012/05/tips-for-game-recording-currently-text.html
No matter what game you play or what program you are using to record, these Tips will help you overall, with trying to record your games.

Lastly, please note dear reader, that I am not saying “This codec is the best one to record with” or “use this one only”. I am merely showing that it is possible or how to tweak it for quality or file size, as to your own personal tastes. There are many codecs out there to choose from when game recording and although some are more apt for certain types of games than others, overall it is your own choice to do with as you will. 

As always, do some of your own testing, see what works the best for you on your system and get things looking exactly how you want them to look – and have fun with it!


Personal Short Version/Opinion
and 
Settings I use:

H.264/AVC (MPEG-4 Part 10), is not normally a recommended codec to record with, for most people. It does not have the capability of super-high-almost-what-you-see-is-what-you-get quality that other codecs like FRAPS1, YV12, Lagarith or RGB Raw would give you. 
Heck, the highest bitrate possible (using the CRF setting, the fastest of the Rate Control settings in my tests) is only about 100,000kbps. That’s still about 2-4x the bitrate of the average BluRay movie mind you, and it seems fine to me, to look at the recorded videos of it.

Even if I had Terabytes of hard drive space to record to, I would still like to record in as small a filesize as I can, attempting at the same time to keep ‘good enough’ quality. Gone for me, are the days of filling my drives with FRAPS recordings (which have very high quality though) when today, with the more powerful CPUs and GPUs, I can record in a high MJPEG setting (for compatibility with editing apps) or a high MPEG-1 setting (which saves a lot on diskspace as well and has decent compatibility with video editors) – and now I can save even more space and record with MPEG-4 AVC, if desired. 
For instance, on my older system, a dual-core cpu with an NVIDIA GTS250, recording with x264/AVC brings my framerate down by about ten frames per second and sometimes more. On my newer system, a six-core cpu with an AMD HD 6870, recording with x264/AVC, with the same settings, brings my framerate down by only a couple of frames per second with my settings. Wonderful stuff.

I did many, many tests to find out what specific settings made differences (especially with the Unofficial version of the interface) and for the most part, it turned out as intuitive as it seemed at the outset: any setting that increased analysis and processing of the frames slowed things down. 
I had to test it all of course, and I found many settings that didn’t make a ‘huge’ impact on performance, and with more powerful hardware these are able to be used and enjoyed, helping to compress the frames even further, keeping decent detail and resulting in a very small recorded file size. As you can adjust/optimize settings far more in the Unofficial interface (at least a bit easier/graphically), I tend to use that one more than the Official version; but in essence, both are the same thing. Here’s some of my findings [my settings are in these square brackets]:

For the Official (“Simple”, red x264 logo) interface:

I found that, on a more modern desktop system, the Preset can be turned ‘down’ a bit (the amount of analysis going up a bit), to Superfast or even sometimes Veryfast, since many of the hard-cpu-hitting options like Trellis and larger Motion Estimations don’t kick in at these settings. Anything lower/slower than that makes it lag behind too much as it processes frames.
[I usually use Superfast]

While Zero Latency is pretty much required for live game recording, Fast Decode is not entirely needed, especially if you have a faster rig to power the game and record at the same time on. My computer isn’t even top of the line but it can handle NOT using Fast Decode (which disables CABAC, and a couple other things). CABAC can have quite a bit of an effect on quality, and since it doesn’t seem to have a huge performance hit, I use it. Fast Decode also disables Deblocking and that leads into my next setting…
[I always use Zero Latency]
[Even though it helps with speed, most of the time I don’t use Fast Decode]

The only other thing I change in the interface is deciding on the main Rate Control type and Rate Factor. In my own tests, CRF seemed to have the least amount of effect on framerate out of them all, and I fluctuate on what CRF I use, depending on the game I’m recording and what the recording is for. If I’m recording a high-quality test, of course it will be a low CRF, but it need not be a 1 to look good. I am quite satisfied with a CRF of 15-18 for decent-quality captures. The bitrate of a 1080p capture at that CRF ran about 45,000kbps, which is a high-quality BluRay movie’s bitrate. For just average gameplay for fun, I usually run a CRF of 21 up to 23. The quality is ‘good enough’ then, especially with a low Deblocking setting helping out (the Preset of Superfast leaves Deblocking “On” at the default 0:0 setting). I don’t recommend going below CRF23, with deblocking or not, as it just becomes too ‘garble-y’, to use a more technical term… Web broswer/low-motion games or hard-edged/animated games that look like Minecraft also need a higher bitrate (lower CRF), so that the hard edges aren’t messed up and the smooth/flat areas aren’t too compressed and get ‘blocky’.
[I use a CRF in the range of 18 for higher-quality capturing, going up to 23 if disk space is low, and don’t suggest higher than 23, so that quality doesn’t suffer too much] 

Nothing else need be adjusted in the Official x264/red logo interface, but I sometimes add “–keyint 50” or “–keyint 20” into the area (no quotation marks) ‘for advanced users’ at the bottom. This is a command that will force a keyframe/I-frame after that many frames have gone by. This helps to keep the seeking time low when editing and allows for closer cuts when not recompressing the clip when editing. If you having a problem with editing MPEG-4/AVC files, try using a –keyint setting of “1”, so that every frame is an editable/seekable keyframe. A higher GOP is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info). You may want to increase the bitrate to keep quality then though, as the codec can’t really compress/do much of it’s ‘magic’ then, without room to work between frames. As stated above, the optimal codec for editing is MJPEG, but many do not like the quality (try turning it up to 100%).
Leaving it blank and not using any “–keyint” command will allow the codec to use many more frames (250 is the default I believe) for compression and the resulting recorded file size will be very small.

For the Unofficial (“Complicated”, black x264 logo) interface:

The first tab is just the Rate Control setting. CRF seemed to have the least effect on framerate.
I also sometimes add the –keyint setting to the command box at the bottom, just like I talked about a couple paragraphs up.
[I use a CRF in the range of 18 or less for higher-quality capturing, going up to 21 or if disk space is low, up to 23 at the most and don’t suggest higher than 23, so that quality doesn’t suffer too much]

For the second tab, there is a lot to change, but I mainly talked about why up in the article, so I’ll just state what I like to use here, after this paragraph on Deblocking:

Deblocking can be forced to ‘leave things in’/keep details, by using a negative value, especially when dealing with effects such as film grain and minute details and noise; but for the most part deblocking will ‘smooth things out’, especially trying to hide where a lot of detail has been lost, where compression artifacts like Macroblocks and Gibbs Effects (mosquito noise) around edges would show up. I don’t recommend putting deblocking up too high though, as it can really make things downright blurry. With deblocking completely off, all of the detail is kept, but many things can look like they have a ‘wood grain’ pattern on them. With a high bitrate/low CRF, there is no need for deblocking at all anyway, as there would be a lot less compression/artifacting. When recording a high-quality test or something like that, I leave it off. When just recording random gameplay or myself doing something, I turn it on at a low setting, to help with keeping things looking slightly more ‘clean’.
[I use Deblocking at 1:0 (CUDA default) up to 3:0, when I use it, but any more and things start to look ‘too smoothed out’ to me]

For this second tab then:
[No Partitions (all unchecked, Fast P-skip checked, 1 Max reference frame, ME algorithm on Diamond, ME range of 4, Subpixel ME refinement of 0 or 1 (any higher causes more lag), GOP size of 20 or 50 (this is the –keyint setting from above, higher is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info), No Weighted P-frames, Max consecutive B-frames to 0 (none), In-loop deblocking filter unchecked (off) or checked (on) with a 1:1 deblock, CABAC on (it’s slower for less-capable systems), DCT decimation checked (on), Trellis set to Off]

In the third and last tab of the Unofficial (black x264 logo) interface, I sometimes set a VBV max bitrate of about 40000 (kbps) just to keep the filesize down, especially when I’m going to edit and recompress for uploading somewhere (which usually gets rendered out for upload at that bitrate or lower anyway), it looks ‘good enough’ for me (this also requires a buffer of some sort, to allow it to check the bitrate as it goes up and down, so I put in 4000 or 10000 if I set a VBV max bitrate)
[No maxbitrate usually, unless you want to save some harddrive space (eg. 50000k)]

That’s all I change for both of those interfaces, from their defaults, as of the time of this post. 
Keep in mind that as games are updated and Re-Optimized, drivers are Updated, and new hardware is released/purchased, I may change these settings (and I advise you to try some tests too, if you wish, when things change). Also, I am not a stickler for the utmost quality and don’t mind things getting compressed a bit, so you might want tighter/higher settings. 
Mainly, I hope that this info helps some of you to either record with less lag (many people report that with more optimized MPEG-4/AVC settings they have less apparent lag) or just learned some terms and concepts that may help when editing and compressing your own videos/shows/etc and overall just help you record better/smoother. I actually enjoyed testing all of these things out and learning about it and I hope it helps anyone that is recording their gameplay adventures.


See you in the games!

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.

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

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

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

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

The Plans

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

Diet Start

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

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

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

FOOD TO THROW OUT

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

Customize the plans to suit your lifestyle and dietary preferences

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

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

Simplify the recipes

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

On a budget

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

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

Berberine – for Cancer Prevention, Anxiety, Depression, Increased Fat Burning, and More!

Berberine – for Cancer Prevention, Anxiety, Depression, Increased fat burning, and more!

Berberine is a yellow alkaloid found in several plants/herbs such as goldenseal and phellodendron.   It is a powerful plant chemical with proven antibacterial, anti-inflammatory, anti-diabetic, anti-cancer, and immune enhancing properties.    Herbs containing berberine have a long history of effective use and there is considerable science backing these uses.
It is also extremely helpful for treatment of seasonal allergies traveler’s diarrhea, food poisoning, and as an oral hypoglycemic for Type 2 diabetes.

As per Dr. Michael Murray Berberine has been shown to: 
  • Produce results in clinical trials in improving Type 2 diabetes on par or better than conventional drugs including metformin.
  • Improve blood lipid levels better than statins.
  • Lower blood pressure in many subjects as well as any class of antihypertensive medication.
  • Improve liver function and promote anti-obesity effects.
  • Exert significant beneficial effects on digestive health and the microbiome.
  • Produce very encouraging experimental data in a wide range of modern health issues including cancer, Alzheimer’s disease, Parkinson’s disease and others.
How does Berberine work?

Berberine activates adenosine monophosphate-activated protein kinase (AMPK).  AMPK is sometimes referred to as a “metabolic master switch” because it plays an important role in regulating metabolism.

AMPK causes a cascade of effects within cells involved with maintaining energy homeostasis.  AMPK helps shift energy towards cellular repair and maintenance.   It has many of the same effects as increasing exercise while at the same time restricting caloric intake.

Other benefits of Berberine include:
  • Slowing the release of free fatty acids to help prevent harmful fat deposits
  • Promoting insulin, leptin, and adiponectin function for a healthy metabolism
  • Supporting healthy blood sugar levels already in the normal range
  • Promoting healthy insulin sensitivity
  • Promoting healthy gut microflora
  • Supporting healthy lipid metabolism
  • Stimulating the release of nitric oxide for healthy blood flow
Berberine Helps Ease Anxiety and Depression

Another benefit of AMPK is that it protects neurons and increases key neurotransmitters which improves brain function and psychological well-being.  So, it should not be surprising that several studies have shown that Berberine is very useful for anxiety and depression.

Berberine and Cancer Prevention

Berberine slows cancer growth and causes cancer cell death through a variety of mechanisms: tumor cell apoptosis and cell cycle arrest, inhibits blood vessel growth to tumors, inhibition of tumor cellular invasion and metastases (spread), etc.
One of the main anti-cancer targets that is inhibited by berberine is NF-kappa B. NF-kappa B is one of the most important proteins in our cells, acting as a key switch in the development and progression of inflammation and cancer.
·       Cancer (and precancerous cells) often have a permanently activated NF-kappa B, which keeps the cells proliferating and prevents them from dying (apoptosis.)
·       Chronic inflammation can also be a result of activated NF-kappa B, and we know that chronic inflammation can lead to cancer growth
·       Additionally, Berberine sensitizes cancer cells to the effects of radiation but NOT of normal cells. So Berberine may make radiation therapy more effective. 

Berberine also inhibits the tendency of cancer cells to become drug resistant over time by inhibiting the cellular membrane proteins that pump drugs out of the cell. When Berberine is taken with numerous chemotherapy drugs, studies have shown that they work synergistically to fight cancer.
Contraindications for Berberine

·       Displaces bilirubin and should not be administered to jaundiced neonates (may increase bilirubin levels due to displacement of bilirubin from albumin)
·       May cause a prolonged QT (a variable in cardiac electrical conduction) in patients with underlying heart disease
Drug Interactions

While Berberine is quite safe and well-tolerated, it may be contraindicated if you’re taking medications.  For example, Berberine may hinder absorption of tetracycline and other similar antibiotics, rendering them ineffective. Also, because Berberine significantly inhibits CYP3A enzymes — enzymes needed to metabolize most drugs — it can lower the clearance of medications, which in turn can augment their effect. This can lead to overdose, the risks of which will vary depending on the drug in question.

Berberine increases the effects of drugs that lower blood sugar so it is critical that you not mix Berberine with these drugs unless under the supervision of a physician.  IT is important to note that Berberine produces all the benefits of Metformin with much lower risks!

Sources of Berberine

Berberine is available as an isolated supplement OR through certain herbs such as goldenseal or Phellodendron.    Nexrutine is a patented Phellodendron Extract with high levels of Berberine that is particularly effective at reducing joint pain, improving mood, and reducing prostate inflammation and likely prostate cancer risk.   Phellodendron also has has a long history of being used to treat prostate inflammation and prostatitis.

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.

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.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In One Sentence™


A Battlefield Hardline

Main Weapons Overview


By: The Game Tips And More Blog


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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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


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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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



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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

KNIFE = Fast and deadly, nuff’ said.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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


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

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

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

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

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

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

Sincerely,

~Troy from The Game Tips And More Blog

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

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.

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. 

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. 

Knoxville News Sentinel featuring Kurt and April Nitzsche

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

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.

My Trip to Bangladesh Cont…..

The assignment is proceeding well, the evaluation questions have been designed and the questionnaire and show cards are prepared and translated in to Bangla. I will be using an “In Depth” interviewing technique. The evaluation itself has 2 aspects to it. Firstly; to looking at the internal mechanisms which either makes them effective or not as the case may be (As an internal service provider) and; secondly, getting conformation from outside the Unit (As an external service provider) to establish if they were effective. The main internal interviews have been conducted and now I have to conduct the external interviews. The external interviews are going to be held in the districts of Dinajpur, Nilphamari and Lalmonirhat. I will have to undertake an 8 hour journey over road to get to Sayedpur where I will be based. Hope to get back to Dhaka on the 15th.

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.

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.

INCREDIBLE HOME DESIGN WITH NATURAL LIGHT

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

INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

INCREDIBLE LIVING ROOM DESIGN WITH NATURAL LIGHT

INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

INCREDIBLE DESIGN DINING ROOM WITH NATURAL LIGHT

INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

INCREDIBLE DESIGN KITCHEN WITH NATURAL LIGHT

INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

INCREDIBLE DESIGN BEDROOM WITH NATURAL LIGHT

INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

INCREDIBLE DESIGN SKETCH WITH NATURAL LIGHT

The Benefits of Jump Training

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

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

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

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

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

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

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

There are many benefits to jump training including:

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

Choosing a Sensible Diet, Healthy Appetite

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

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

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

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

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

Diet Start

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

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

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

Don’t Be a Faddist

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

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

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

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

Rules for Choosing a Sensible Diet

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

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

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

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

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

Georgia Bloggers Blog Hop

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


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


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

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

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



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

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

a Rafflecopter giveaway

a Rafflecopter giveaway

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

An InLinkz Link-up

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. 

Health Concern: FAT?

The term “fat” includes fats from meat, fish, poultry, and dairy products as well as vegetable oils and the nuts, seeds, and grains from which they have been extracted. There are two basic kinds of fats—saturated, occurring mostly in animal foods (although some vegetable fats such as the kind that coconut contains fall into this category too), and unsaturated, in the form of vegetable oils such as safflower, corn, and sunflower, and in seeds and nuts. Fish tends to contain more unsaturated than saturated fats, meat more saturated than unsaturated.

Whether saturated or unsaturated, all the fats you eat rapidly form a film around blood cells and platelets, creating a kind of sludge which causes them to stick together. This clumping significantly interferes with circulation by clogging blood vessels and even temporarily closing down small capillaries. As a result, your cells do not receive all the oxygen and nutrients they need to function efficiently. They only run at about 80 percent capacity. This interferes with cell metabolism as well as with the efficient elimination of cellular and tissue wastes.

Diet Start

The chemical structure of an unsaturated fatty acid differs from its saturated brother in that at least two of the carbon atoms in its formula are free. This means that they have no hydrogen atoms attached to them, as the molecule of a saturated fatty acid does. It was long thought that while saturated fats were bad for you, unsaturated fats were good. For unsaturated fats have been shown to reduce cholesterol levels in the blood, and therefore were believed to be helpful in preventing arteriosclerosis and coronary heart disease. That is the reason we have been encouraged in the last thirty years or so to include plenty of polyunsaturates in our diet by switching from butter to margarine and vegetable oils. The catch is that although unsaturates do this, like all fats they still raise triglyceride levels (another factor linked with coronary heart disease) and they also create the same clumping as the saturated fats do, which leads to tissue anoxia.

Women have also lately been encouraged by poorly informed writers to include lots of polyunsaturates in their diet for their beauty’s sake. Unsaturated fatty acids are an important constituent of skin and muscle tissue and so it was thought, quite wrongly, that we need more of them. For what we have not been told is that the chemical structure of unsaturated fats with their free carbon atoms makes them extremely unstable compounds, and that when an unsaturated fat is exposed even to the smallest trace of a catalytic agent it begins a process of autooxidation which results in the fat molecule’s breaking down to produce what are known as free radicals.

Free radicals are highly reactive particles which, if left unchecked in the presence of oxygen molecules, will form toxic peroxides. These peroxides can damage and destroy cells. They have also been implicated as a primary cause of the aging process itself. When a cell, or the genetic material of a cell, is destroyed by free radicals, the result is something known as a lipofuscin pigment granule—often referred to by biochemists as a “clinker.” With age, ever more cells are damaged or destroyed as tissue degenerates, leading to increase in the number of these pigment granules. This is something you want to avoid in every way you can if you don’t want to look and be old before your time.

To some extent, the presence of sufficient amounts of an antioxidant such as vitamin E in the system may prevent this from happening, because it minimizes the damage done by free radical chain reactions by breaking the chain. Vitamin E, like other antioxidants, helps block the oxidation that turns fatty acids into harmful peroxides. The more unsaturated fatty acids in your diet, the greater will be your need for the vitamin.

An interesting dietary survey that was done at the University of California at Irvine looked at over 1,000 patients and examined the degree of wrinkling and crow’s-feet, frown lines, and other indications of skin degeneration such as damage to the collagen and elastin fibers and the irregular pigmentation characteristic of old skin. The subjects ranged in age from seventeen to eighty-one and 76 percent of them were women. Cadvan Griffiths, M.D., the professor of surgery who carried out the study, discovered that there is an undeniable link between marked clinical signs of aging and the intake of unsaturated fats in one’s diet. Those who regularly and frequently included polyunsaturated fats and oils in their diet had marked signs of premature aging. Some looked as much as twenty years older than they were. Very few of those who had made no special effort to eat more polyunsaturates showed any clinical signs of premature aging. Evidence is also accumulating that links free radical reactions to the etiology of cancer, senility, atherosclerosis and hypertension—all of them disorders generally associated with aging. This is all the more reason to limit the amount of every kind of fat you eat to no more than you actually need.

How to Create a Lower Body Band Training System

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

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

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

Authors Are People, Too!

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

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

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

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

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

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

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

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

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

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

The Vital Acid—Alkaline Balance

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

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

Diet Start

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

Forget the Salt

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

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

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

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

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

Google Play App – Screen Recorder by Kimcy929

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

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

“…Video Is Playing On External Display…”





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

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

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

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

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

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

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

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

3/5 Stars
★★★☆☆


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

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

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

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

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

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

January 2011

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

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

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

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

December 2010

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

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

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

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

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

November 2010

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

~Troy from The Game Tips And More Blog


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


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

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,

Nutritional Strategies for Allergy and Asthma

SeasSeason 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.
Boos
Increase your intake of Omega 3 Fatty Acidsfrom 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 the best form of quercetin is contained in 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.
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.

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

table code created by Danny Sanchez (journalistopia.com)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Overall, I think ‘Bandisoft’s version of Xvid’ in Bandicam does a decent job with Quality – and is downright excellent where Performance is concerned. On my system (and hopefully yours), Bandicam’s Xvid had very little drain on the performance of the game while recording with it, creating very little ‘lag’ while recording (it had a low ‘performance hit’). As long as the quality setting is kept high (90-100%), the recorded output Quality can be quite acceptable, with only a little Macroblocking (block shapes being visible) and Posterization [colour quantization, which is a reduction in the amount of colours, resulting in ‘colour banding’ or ‘bands’ seen] in the darker and ‘flatter’ areas of a frame in a game recording (Macroblocking may occur in areas such as skies, less-colourful regions, etc). Try out some recordings with Bandicam’s version of Xvid for yourself and see if you prefer using it for recording your gaming adventures.
Please note dear reader, that I am not saying “this codec is the best one to record with” or “use this one only”. I am merely showing that it is possible, or how to tweak it for quality or file size, as to your own personal tastes. There are many codecs out there to choose from when game recording and although some are more apt for certain types of games than others, overall it is your own choice to do with as you wish – use what you prefer. 



See you in the games!


Personal Short Version/Opinion:


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

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

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

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

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

Workout Fuel Conclusion

Workout Fuel Conclusion

WORKOUT ANYTIME has been holding a month-long competition on our Facebook titled “Workout Fuel” where fans were asked to submit their favorite pre-workout and post-workout snacks. Each comment acted as a submission and each like on a fans comment acted as a “vote.” In our final week of “Workout Fuel” each weekly winner is going into a head-to-head competition. You the fans may vote on your favorite workout snack! You can vote here: http://bit.ly/WorkoutFuelFinal
Workout Fuel | WORKOUT ANYTIME

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!

Carbohydrates, good or bad for dieting

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

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

Diet Start

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

Pastas

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

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

The Good and the Bad

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

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

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

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

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!

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.

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.

Cellulite Breakdown and Essential Detoxification part 1

Waist Disposal

`Excess fat is nothing less than a poison depot in an over-acid organism.’ These words were uttered half a century ago by Danish physician Kristine Nolfi — an expert in healing the body through diet. They lie at the core of the cellulite phenomenon. One of your body’s most effective ecological mechanisms for protecting itself from excessive poisons taken in through food, air and water or produced from within as a by-product of metabolism is to lock these toxic materials into fat cells. In the case of cellulite this natural protective mechanism goes one stage further — encasing these wastes in the interstitial fluids and ground substance by binding them within hardened connective tissue. There they sit year after year producing jodhpur thighs.

Diet Start

Personal Energy Crisis

This whole self-protective process is perfectly normal and, all in all, functions rather well, except for two things. First, in the presence of a high level of female hormones it tends to turn intocellulite. Second, it tends to deplete your energy — not only on a cellular level so metabolic processes don’t function in an optimal way but overall so you are prone to fatigue and need stimulants such as coffee to get you going and to keep you going. For in any body which has a high level of waste stored in its cells, much of the available energy is channelled into trying to cope with these wastes instead of being used to keep metabolic processes functioning at a high level of efficiency. In broad terms you sense a lack of overall vitality and over the years develop a tendency to become chronically tired — sometimes so much so that it can even become very difficult to make the effort to help yourself. To shed cellulite you need first to help your body detoxify itself and eliminate the pockets of static tissues where, like stagnant ponds in a meadow, toxicity has been allowed to accumulate.

A lot has been written in recent years about detoxification. Some of it can sound quite mystifying. But the whole process is really quite simple. The reason you have built up these pockets of wastes is simply that your body is continually having to cope with more poisons than it can eliminate in the normal day- to-day course of events. Remove some of the burden of what is creating this excess toxicity in your system by laying aside coffee, alcohol and over-processed foods complete with chemical additives for a time, and you are halfway there. Add to that a very simple and temporary regime designed to trigger rapid detoxification, some movement and some external help, and quite naturally you trigger your body’s own mechanisms for clearing out the junk. This is the first step in the Cellulite Revolution. There are lots of ways you can do it but the simplest of all to begin with is to go on a two-or-three-day applefast.

Applemagic

The apple has long been valued as health tonic, medicine, cosmetic and bowel-regulator all in one. Apples are low in acidity to help balance stored bodily wastes which tend to be acidic. They stimulate the flow of saliva in the mouth and clear away debris from the teeth. Eating raw fresh apples stimulates circulation in the gums too. In folk medicine the apple was traditionally used for eliminating obesity (in part no doubt because of its detoxifying ability) as well as for the treatment of skin problems, bladder inflammation, anaemia, insomnia, intestinal parasites and even bad breath. In recent years we have come to appreciate the kind of fibre apples contain. In addition to cellulose (the most common variety of fibre such as that in bran which binds water and increases faecal bulk), apples are also rich in pectin — a special form of fibre with exceptional detoxification properties. Unlike cellulose, pectin does not bind water. It is water-soluble. Pectin has no influence on faecal bulking, but it can be an excellent substance to help lower cholesterol and for eliminating bile acids from the intestines. Also, and in many ways most important of all for keeping cellulite away, pectin is a natural chelating agent for binding dangerous heavy metals in the body such as aluminium, cadmium, mercury and lead, and eliminating them.

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

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

See You In The Game!

Chronic Illnesses and Diet part 1

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

Balance and Health

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

Diet Start

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

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

Rhythmic Disturbances May Underlie Many Chronic Illness

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

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

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

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

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

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

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

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

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!

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</