Think Electric

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!

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…

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

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

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

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

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

See You In The Game!

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

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.

WTH ? How do both front tires blow up simultaneously?

for the original version, click though on the video below, which will only play on youtube itself

After a review, the team discovered a suspension arm defect led to the entire right front upright collapse, which snapped the wheel tethers and created the dramatic effect

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.

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.

ROUTINE FOR PUTTING ON WEIGHT

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

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

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

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

Diet Start

Essential in the fattening process are:

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

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

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

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

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

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

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

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

Cod-liver oil, Virol, olive oil.

Salt with food.

Foods with very little fattening value

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

Green vegetables and salads. Vinegar. Tea. Coffee.

SPECIMEN DIET FOR PUTTING ON WEIGHT

Minimum: 1 pint of milk per day

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

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

Bacon, egg, fish, etc.

Toast, butter and marmalade.

Coffee or tea.

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

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

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

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

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

Dinner: Thick soup (see Lunch).

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

Steamed or boiled pudding or milk pudding or ice cream.

Cheese with bread or biscuits and butter.

Coffee.

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

Bedtime: A hot drink, preferably containing milk.

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.

1960 Lincoln Continental mk 5 Formal Limousine

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

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

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

In One Sentence™ – Heroes Of The Storm – Hero Overviews [Very Short Reviews Of Each, Currently Text-Only]

[In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]


Update: Last Added – Arthas on 2017.05.04



In One Sentence™


A Heroes Of The Storm

Hero Thingy Overview  


By: The Game Tips And More Blog


Presented in Alphabetical Order, in a Document-sorta-but-not-really format



[Initially, was invited to the Heroes Of The Storm Beta; but was not able to play much at the time and so I didn’t write about it much back then. I did work on a few articles, such as this one, adding to it the bit that I did play. Only recently (before I knew about “Heroes Of The Storm 2.0”) I got back into this fun game, tallying up my own opinions and favourites, of each and every hero in the game. Seeing “Version 2.0” come along, I felt that, even though I have not fully compiled every singly hero yet, I wanted to share what I did have done, so that everyone – and especially newcomers to the game – could get a quick idea of each Hero and how they played in the game, helping them make a choice as to which one to try. I will be returning to this post and adding more Heroes as I play them… I hope you enjoy these little snippets of info for each one – and See You In The Game!]




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

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

** = Heroes that are A Personal Favourite (I myself would play often or ‘mainly’ would use (may not match your individual preferences dear reader, this is just a Personal Rating of mine))






Auriel = Finding myself playing more offensively than defensively with this Hero, I enjoyed her AOE and healing capabilities.
Alarak = With skills focusing on mainly attacking Heroes, in the right hands this high-damage-potential Assassin could be quite deadly.

Artanis * = Another Hero with skills focused on killing other Heroes, Artanis comes with high damage output potential – and although I was left feeling oddly ‘limited’ playing him, Artanis was fun to play overall.

Arthas = A mobile tank – big, tough, but a little slow [in my opinion] – with some light healing (and the possibility to heal yourself) and some nice offensive moves as well, Arthas can become quite competent in The Nexus.

Azmodan ** = This large and lumbering behemoth is capable of dealing out huge damage as a “Ranged Specialist” – just be careful as you have fun creating your own armies on the way to dish it out on the enemies’ base, as you are also a ‘heavy target’, so to speak. A Personal Favourite.

Dehaka * = With deceptively simple gameplay [or is that ‘deceptively difficult’?], high damage output potential – and with the ability to ‘tunnel to any bushes on the map’ instead of a mount [with a cooldown], this Hero has some nice unique gameplay to fiddle around with in The Nexus.

Diablo = Huge and tough – as he should be – with some care taken and strategy used, this “Melee Warrior” will be a force to be reckoned with.

E.T.C. * = With strong yet simpler gameplay, ETC and his unique ‘rocker’ attitude is a fun handful of Tauren to Melee with.

Gazlowe ** = With the ability to plop down temporary turrets and shoot what eventually becomes HUGE DETH LAZORZ – not to mention being able to recover Scrap Parts for mana – Gazlowe The Goblin Engineer, though more complicated than many Heroes, was a joy to play and kill with. A Personal Favourite.

Jaina * = With straightforward damage and easy gameplay, Jaina The Mage is fun to use and fun to take out other Heroes with …if mages only had Unlimited Mana [in any game]…

Johanna = Johanna The Paladin is a little more difficult than most melee Heroes – she is far more offensive than defensive as I first thought she might be – with many life-saving capabilities, in the right hands she could be quite a formidable Hero to run with.

Leoric * = With the unique ability to ‘remain undead’ and re-spawn wherever you desire after a time, along with simple melee gameplay, this Hero was neat to play – in the right hands perhaps this one could do a lot of damage in The Nexus.

Lunara = With mainly indirect damage (DOT or Damage Over Time), this Hero was difficult to gauge; with the ability to always move faster than most Heroes (not needing a Mount) and her ranged attacks, perhaps in the right hands she could be quite effective.

Malfurion** = A multi-faceted Support Hero with both healing and offensive capabilities, if you like to play Support in other games (such as an Engineer, or Medic/Cleric), this ambidextrous Hero should be fun for you to play in The Nexus. A Personal Favourite.

Probius * = If I had to sum up Probius I would say words like ‘difficulter’ (because I say that’s a real word now) …and ‘cool’ …and ‘overpowered’ …and ‘work’ …and ‘cute’ …and ‘fun’ …and…other words like that with ellipsis between them.

Raynor = With simpler gameplay and the ability to buff any allies around you – along with the possibility of some light self-healing – Rayor the “Ranged Assassin” is a helpful addition to play in The Nexus.

Rexxar ** = If you’ve ever wanted to handle two Heroes at once, now you can with this ‘hunter-pet’ combination which promises good damage output and a lot of fun – if at a slight cost of easier gameplay. A Personal Favourite.

Samuro ** = If you like to be stealthy, confusing opponents and striking from the shadows, this is a fun Hero to do all that and more with. A Personal Favourite.

Sgt. Hammer ** = This spunky Ranged Hero in a Siege Tank has huge long-range capability – if she can be handled with caring hands. A Personal Favourite.

Sylvanas * = Capable of not only high damage but also ‘converting’ mercenary units to your side, this “Ranged Specialist” also has sleek gameplay and a powerful (translation: annoying to other people) Mind Control ability.

Thrall ** = Fast melee and a bit of spellcasting – along with being easier to play – makes this Hero a fun brute to run with. A Personal Favourite.

Tychus = With good offensive capability, this Hero is easy to learn and practice with.

Valla ** = With fast and smooth gameplay that is fun and easy to get used to – especially if you have played The Demon Hunter in Diablo III as many of the Demon Hunter ‘basic moves’ come into play in The Arena. A Personal Favourite.

Zul’jin ** = Focusing on Ranged damage and even doing more damage as his health lowers, this Assassin felt like it could take out both Heroes and swaths of mercenaries with ease, thanks to his light self-healing – just don’t get caught surrounded while trying to do the highest damage possible! A Personal Favourite.





Repeat  of top comment: [In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]

The 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.

Hitman: Absolution – First Impressions and Screenshots

I finally picked up the latest iteration of the Hitman Series, Hitman: Absolution, starring Agent 47 as the main anti-hero, id est killing the bad guys but never quite [arguably] becoming one of them. Differing from the last couple of Hitman publications, Absolution has an overarching story, connections being made in a chronological manner throughout the various stages and settings. Characters are introduced and developed via cutscenes, as the plot is pushed further by your completing the next mission for a feeling of engagement in the storyline.

I personally liked this approach, as opposed to the last couple of Hitman games, which seemed like mostly ‘replays’ of old missions from previous games (which in and of itself, isn’t a bad thing). While there were similar settings, such as a Chinese Market Square, they were sufficiently changed enough – especially with the graphical improvements and new gameplay interface – to seem varied enough to be enjoyable. There were even updated versions of [personal] ‘old favorites’ that I waited excitedly for (such as a ‘Hotel’ stage). Slightly more varied than the old versions, if you include the new “Instinct” game mechanic, these levels felt ‘fresh’, even if they weren’t new.

The “Instinct” game mechanic seems like an effort to simplify the game, making it easier for newcomers and those who had trouble with the complexity and scope of the previous Hitman games. Indeed, I remember reading a lot over the years of people saying the Hitman games were “too big” or “too complex” and that it didn’t help the player much at all, as far as where to go and what to do. It “plopped you down in a large area with just a map”, they felt. Of course, that was the draw for all of the other people, the complexity and seeming openness of the game was enjoyed, where you had to figure out everything yourself. You could decide what to skip and what to do and could decide for yourself how to do it. The new “Instinct” mechanic of Absolution doesn’t take too much away from this (you can turn it ‘off’ if desired) and it actually adds to the cinematic feel of the game by taking the ‘player out of playing’, so to speak, which results in more of a feeling that you are ‘playing Agent 47’, guiding him (and using his innate abilities) through the game, as opposed to ‘actually being Agent 47’ and figuring everything out yourself heavy-handedly. I suspect this more objective approach has already been a point of contention since the game was released.

An example of Hitman: Absolution’s new ‘Hitman Instinct’ game mechanic, showing how Agent47 can ‘sense’ enemies in and around the nearby area and estimates where they may be heading.

When utilizing Agent 47’s ‘Instinct’, the game shows where 47 ‘senses’ there are enemies and where they are and shows you on the screen with outlined shapes. It even shows where 47 ‘calculates’ enemies will be moving to, showing you their intended path with a line of flame and where they will stand still with a larger lick of fire. This is where the adrenalin-dipped decision making and primal ‘danger’ awareness kicks in during the game, as a player can choose to set up an engagement with an enemy, or stealthily avoid these paths and points.

For those who do not like or want the new game mechanic at all, it can be turned off, mainly by choosing a higher difficulty level. There are five to choose from and higher difficulties result in more ‘sensitive’ or ‘aware’ enemies, tougher enemies (wearing more body armor one assumes) and more of them. For those who are new to the game or having trouble with it, the difficulty can be lowered as well, with less enemies, enemies with less skill (not as good at aiming) and less awareness (having a bit more ‘tunnel-vision’) allowing you to sneak around them easier. The option to have this game mechanic off or on, at the players choice, is nice and was no doubt included to appease those who would not like it’s hints and guidance. New players (those talking about the games’ difficulty in the past) can have it on and still enjoy the action and storyline as well. It feels like an ‘attempt to please everybody’ – and I assume it will work well in that regard. (I haven’t read any Reviews of the game (to avoid exposure to the material within) before I purchased it, but I assume that once I indulge in others’ opinions, I will see much disagreement on that last sentence).

View of a hotel cleaning supply room from an air ventilation shaft. Click to see Full Size

The game itself felt atmospheric and cinematic. The music changed as action waxed and waned. Enemies ignored or chased you around winding levels that you had to discover and remember. The graphics were spectacular, with detailed textures, dark and gritty lighting and shading. The core Hitman gameplay was there – even if it wasn’t there for very long. This game felt very short to me. Perhaps it was the somewhat simple Television Movie Special plot, perhaps it was the number of missions (although they were split up into sections). Perhaps it was merely enjoying it so much that I wanted more, but just during the course of writing this article off and on, I have completed the game in it’s storyline entirety (not counting Challenges and Item Collection) in just over 20 hours. That doesn’t seem very long, but I suppose it is to be expected in a game that is more like “Max Payne” and less like “Skyrim” (more Action and less RPG). You could keep playing after finishing the main story, select past levels and retry them, doing them ‘cleaner’ for a better score or achievement, or look around and discover new weapons and pathways, or just redo any level you wanted to for fun.

An example of how the levels are split up into sections and how you can select past levels to replay them.
An example of the updated game engine, with higher-detailed character models, textures and environments.
Click to see Full Size

Other than the copy-pasted ‘general population’ mannequin-people utilized in larger crowds (used understandably to keep memory/resource usage of the game down of course – all of the ‘main’ NPCs have good detail to them), I personally liked the attention  paid to smaller details, such as the amount of debris scattered around the levels – things like cups, papers and garbage, all part of the gritty ‘lived-in-ness’ of the environment, adding to the realism. It’s nice to see games that pay more attention to the surroundings/settings these days, as opposed to the stark, clean-floor environments in games of yesteryear.

Overall, Hitman: Absolution was very enjoyable. It was great fun to figure out steps and schemes for the various areas and carry them out with cold calculation. I laughed out loud a few times and grit my teeth in anger at the more difficult parts, playing them over and over again, trying to figure out new ways to accomplish the objectives and complete the contracts. Despite feeling shorter (perhaps just because it was so enjoyable) and despite some changes that others might not entirely like, I still suggest trying it (especially if you are a fan of the previous games in the Hitman series). I personally had a lot of fun with the game – and isn’t that the most important thing?

Have fun with Absolution and See You In The Games!

High-quality protein

Our bodies are composed mainly of protein, which (after water) is the most abundant substance in the body. It is the major constituent of our muscles, tissues, skin, hormones, enzymes, antibodies and blood. Even after childhood protein plays a vital role in maintaining and rebuilding our bodies as they cope with the wear and tear of daily life.

Proteins are broken down by the process of digestion into units called amino acids, and the body requires 22 amino acids to form human protein. All but nine can be produced in the body. These nine are known as ‘essential amino acids‘ and have to be provided in the diet. Foods that contain all nine are termed ‘complete proteins’, and they include meat, fish, dairy and soya protein. Fruit, vegetables, grains and pulses are ‘incomplete proteins’ and have to be carefully combined to provide sufficient amino acids in the diet.

Diet Start

Protein is fundamental to rebalancing blood-sugar levels, because it encourages production of the hormone glucagon, which helps the body to release stored glycogen for energy and encourages the burning of fat. Glucagon also helps to balance excess insulin production.

What is Biological Value?

In order to be efficient, protein foods have to be of a high quality and have what is termed a high Biological Value (BV) — this indicates how much of theprotein is retained by the body. Eggs used to be classed as having the highest BY, but micro-filtered whey, whey-peptide blends and lactalbumin (whey- protein concentrate) are even higher. Micro-filtered whey protein used to be a useless by-product of cheese manufacturing. Now it is processed at very lowtemperatures and turned into a protein source with a very high BV that contains all essential and non-essential amino acids.

The only whey to go

To maintain a healthy immune system, blood, skin and muscles, you need to consume protein with a high By. Whey protein (which is derived from milk, see Q&A opposite) is an excellent supplement that has long been used by bodybuilders and athletes alike. It has many uses in a dietary regime:

¨ It encourages the formation of lean muscle mass

¨ It increases glutathione levels, which has great antioxidant and immune- boosting properties

¨ It helps to build healthy new collagen

¨ It provides an invaluable source of protein for vegetarians who are attempting to balance their diets

¨ It is a quick and easy way of having a high-protein meal or snack

¨ It can be incorporated into recipes as a replacement for carbohydrate ingredients.

There are a multitude of whey products on the market — some better than others. Many come in sweet flavours, which are great when making shakes and smoothies, but you need to source natural, unflavoured products if you want to incorporate whey-protein powder into savoury dishes such as soups. These are widely available through health-food stores and on the Web. Just make sure you don’t confuse them with slimmer’s meal-replacement powders, which are usually laden with carbohydrates.

The average serving of whey protein is a 25g (1 oz) scoop, but check on the label to see how much of that scoop comprises protein: the lower the protein content, the higher the carbohydrate content. And beware of `blends’: these are likely to be bulked up with milk and soya derivatives. To get the best out of your whey products, go for the highest protein concentration possible.

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.

Teacher Toolbox Trio Linky Celebration!

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

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

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

1. Something I’ve Made

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

2. Something I Purchased

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

3. Something on My Wish List

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

The Linky Celebration

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

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

Happy linking!
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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.

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!

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!

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 Risk Factors That Cause Food Reactions (6-10)

Risk Factor 6. We eat too much at once.

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

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

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

Therefore, you are not just what you eat.

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

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

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

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

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

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

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…

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/  

Solving the Weight Loss Puzzle Part 1

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

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

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

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.

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

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

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY DINING ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL MEDITATION ROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

MATRYOSHKA HOUSE MODERN DESIGN & SPIRITUAL SIMPLICITY BATHROOM

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.

INSPIRING DESIGN DETAILS LOOKOUT HOUSE

Inspiring Design Details

Inspiring Design Details

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

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

Inspiring Design Details Rest Room

Inspiring Design Details Rest Room

Inspiring Design Details Dining Room

Inspiring Design Details Dining Room

Inspiring Design Details Kitchen

Inspiring Design Details Kitchen

Inspiring Design Details Bedroom

Inspiring Design Details Bedroom

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.

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.

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

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. 

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.

good representation of the concepts

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

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

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

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

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

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

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

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

INTERIOR DESIGN STYLE FOR A SMALL APARTMENT

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

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR ROOM DESIGN FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN BATHROOM FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

INTERIOR DESIGN SKETCH FOR A SMALL APARTMENT

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!]

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

reACT Trainer Total Body Circuit Workout

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

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

Horizontal Press (chest press of some type)

Horizontal Pull (Row of some type)

Overhead Press

Vertical Pull – (some type of vertical pulling movement)

Here is a sample reACT Trainer Total Body Circuit:

The Role of B-Vitamins in Preventing Brain Loss

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

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

WORKOUT ANYTIME in Albuquerque Business First

WORKOUT ANYTIME in Albuquerque Business First

WORKOUT ANYTIME VP of Development Randy Trotter was recently featured in the Albuquerque Business First. The article begins with information about WORKOUT ANYTIME and why Albuquerque is ripe for the concept to enter the market and grow. Randy is quoted about the franchise opportunity and they provide information about financing needed to open a location. The article goes on to touch on the real estate footprint. The article is ended by providing Randy’s cell phone number for anyone interested in a franchise.
You can view the full article here.
 

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

5 Tips to Make Your Paperless Classroom Work

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

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

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

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

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

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

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

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

My 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.

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!

My Trip to Bangladesh June 2011

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

Why Teachers Love Technology

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

What do we Know Infographic
Graphic from OnlineUniversities.com

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

Workout Anytime in North Fulton Newspapers

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

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

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


(Read More)

The 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!

Trip to Hyderabad Cont

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

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

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

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

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

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

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

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

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

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

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!

Interested in opening your own WORKOUT ANYTIME?

Think big. Keep it simple. Do it with integrity.”

Those are the guiding words of John Quattrocchi, co-founder of WORKOUT ANYTIME. Together with Steve Strickland, John and Steve have drawn from their 40 years of industry knowledge to create a proven, ready-to-run business opportunity for your success.

Proven Formula – The WORKOUT ANYTIME system operates with low-overhead and delivers high customer satisfaction. Our clubs fit into a range of retail spaces, can be run by a tiny staff, and offer the best workout per square foot in the industry. Unprofitable amenities like the pool, spa, courts, aerobics classes, and childcare have been eliminated in favor of a $15 no-commitment price that keeps members onboard month after month after month.

“People join a club to lose weight, build strength and feel better,” explains CEO Steve Strickland. “But eventually, they fall off because of two things: high price and inconvenience. We built a system that offers an unbeatable workout, an inexpensive recurring payment, and 24-7 neighborhood convenience.”

Matrix Equipment – Top equipment is a crucial component of the WORKOUT ANYTIME formula. Steve Strickland’s career experience in both the equipment and club sides of the industry has guided the equipment selection and floor plan. The WORKOUT ANYTIME fitness layout ensures that members never have to wait for the much-desired Matrix treadmills (10+) and cardio gear.

Easy to Get Started – Franchisees usually join WORKOUT ANYTIME with little or no experience in the fitness industry. Some even keep their existing jobs. Yet, our turnkey systems, vendor agreements, equipment sourcing and leasing support make it easy to get started and easy to succeed. Here’s how our ready-to-run approach guides you every step of the way:

Site Selection and Lease Negotiation

– We maintain a network of experienced real estate brokers nationwide who specialize in tenant representation
– Site selection/lease negotiation service offered at no-cost to franchise owner
– In most cases WORKOUT ANYTIME Franchisees receive a generous tenant improve allowance (cash), and up to 6-months free rent per deal
– WORKOUT ANYTIME’s site criteria includes demographics, access, parking, visibility, tenant mix, competition, and the economics of your club

Find out more here. 

Battlefield 1 – DirectX Error “GetDeviceRemovedReason” [Workaround]

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

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

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

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

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

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

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

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

Addendum:

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

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

Spotted in a hoarders driverway

the front yard was covered in a variety of junk.

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

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

My Trip to Male, Maldives, September 2010

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

View of Water Villas.

View of Maldives by Air (Sea Plane)

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

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

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

Do you have Food Cravings? Food Cravings Test

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

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

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

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

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

http://tywkiwdbi.blogspot.com/

Essential fats

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

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

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

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

Diet Start

Are you eating the wrong fats?

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

THERE ARE TWO MAIN TYPES OF NATURAL FATS:

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

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

Is it just a case of cutting out saturated fat?

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

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

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

Why don’t food manufacturers use healthier oils?

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

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

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

How is this relevant to body weight?

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

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

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

Essential fats Q&A

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

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

Q. How can I avoid hydrogenated fat?

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

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!

WORKOUT ANYTIME in the Idaho Business Review

WORKOUT ANYTIME in the Idaho Business Review

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

How to Cope with Too Many Snow Days

Ice and Snow, Go Away!

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

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

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

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

Building a Virtual Classroom

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

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

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

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

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

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

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

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

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

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

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.

WORKOUT ANYTIME on WFMY News 2

WORKOUT ANYTIME on WFMY News 2

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


You can view the full segment here. 

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.”

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.

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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


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

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

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

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

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

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

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

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

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

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

Overall, well done MSI.  /clap

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

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

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




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

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,

TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

Raise your hand if you’re a fan of traditional interior design schemes. Because today we are proud to present a wonderful house of fascinating details are located in Gothenburg, Sweden. Seen on Skeppsholmen, the project has a nice open living room, which covers the dining room, as well as the terrace and garden. On the second floor above the living room is furnished with a bedroom in the attic, and storage facilities well. Basement can accommodate storage / boiler room and laundry area with washing machine. The entire house is a charming and traditional, because of the presence of many moving parts in wood and other interesting colored decorations. We invite you to explore all and be inspired!

TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS BEDROOM CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS BEDROOM CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS KITCHEN CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS KITCHEN CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS BATHROOM CHARMING HOME IN GOTHENBURG

TRADITIONAL DECORATIONS BATHROOM CHARMING HOME IN GOTHENBURG

Becoming a GI Joe

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

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

Diet Start

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

Density values

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

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

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

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

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

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

See You In The Games!

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

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!

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!

WORKOUT ANYTIME in the Daily News

WORKOUT ANYTIME in the Daily News

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

Easy or Hard to Digest

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

Diet Start

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

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

Dietary Fiber

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

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

BEAUTIFUL INTERIORS STYLE FROM SHH

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

BEAUTIFUL INTERIORS FROM SHH

BEAUTIFUL INTERIORS FROM SHH

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

BEAUTIFUL INTERIORS FROM SHH

BEAUTIFUL INTERIORS FROM SHH

BEAUTIFUL INTERIORS FROM SHH

BEAUTIFUL INTERIORS FROM SHH

BEAUTIFUL INTERIORS STYLE FROM SHH

BEAUTIFUL INTERIORS STYLE FROM SHH

BEAUTIFUL INTERIORS DESIGN FROM SHH

BEAUTIFUL INTERIORS DESIGN FROM SHH

My trip to Wadduwa

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

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

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

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

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

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

See you in the games!

Guided Math Resources

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

First, is this book:

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

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

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

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

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

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

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

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

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

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

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

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

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

Have a great weekend!

The Easiest Way to Implement a Classroom Economy

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

My Classroom Economy

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

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

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


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


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

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

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

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

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

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

Join the Mailing List! 

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

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

Overweight and Food Sensitivity Rule No 1: Delayed Reactions

These are the single most common cause of false fat.

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

Paperless Mission #9: Setting Up Your Class with Evernote

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

Mission #9: Set Up Your Class with Evernote

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

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

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

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

Step #1: Register for new Evernote accounts.

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

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

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

Step #2: Build Notebooks for the Subject Areas

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

Why Student Evernote Notebooks Rock

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

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

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

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

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

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

My Next Assignments…………

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

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

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

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

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

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

Integrating Peer Feedback

Sometimes my students surprise me.

We’re studying the Measurement and Data standards right now in math, and we were struggling a bit with 4.MD.2 – the measurement word problems standard. We’ve been using some of the free math units from Engage NY (a resource I highly recommend), and we were on day 3 of working through word problems, and I knew I had to mix it up a bit. Here’s what we did.

First, students worked through 6 word problems from module 2. The word problems were multi-step and used many different types of metric measurement. They completed these problems independently, but they could consult other students if they got stuck. Once everyone at the table finished, they checked their work with each other to make sure they agreed on the same answer.

Next, I assigned each table a different focus problem from the 6 that they solved. They had about 10-15 minutes to work together to design a poster that explained the problem and solution. They could represent their work any way they wanted, but the work had to speak for itself — they wouldn’t be there to explain the poster to anyone else.

Once the posters were completed, I gathered the students together on the carpet, and we reviewed the Standards for Mathematical Practice using these posters I’ve made:

We talked about using these standards as opportunities to give feedback. We also discussed how effective feedback needs to be specific and constructive. If you like something, say what, specifically, you liked and how it helped communicate an idea. If something needed to be improved, explain what and how that could be done.

Once I felt like the students had some ideas for ways to give good feedback, I had the students do a gallery walk around the classroom to look at the other posters. In a gallery walk, students use sticky notes to comment on other people’s work. They can leave positive and/or constructive feedback. I let the students comment anonymously if they wanted, and they were able to reference the SMP posters if they needed ideas (I gave them access to a digital copy on their iPads). I used a timer, and they spent 5 minutes studying and commenting on each poster before rotating.

Once they’d rotated through all of the posters, the returned to the poster their group had made, and they took a few minutes to read the feedback. I had them work together to sort the feedback into the categories “helpful” and “not helpful.”

We shared a few examples of helpful comments with the whole class:

  • “I like how the team drew pictures to represent the problem, but I think the team could have explained what each picture represented from the problem.”
  • “The pictures aren’t in proportion to one another. The drawing of 1,500 mL is much larger than 3 L, but really the 3 L should be larger.”
  • “Something I really like about your poster is that it has pictures to represent the problems. One thing that you could have done differently is represent the subtraction and addition with a tape diagram.”
  • “You could have represented the answer in mixed units to make your answer clearer.”

We then talked about unhelpful comments — one word comments or feedback that focused more on style than substance.

Overall, this lesson was very helpful in getting the students to think about the Standards for Mathematical Practice and how to give effective feedback. Each group had ideas for things they wanted to change on their posters based on peer comments, and some groups even asked to work on it more during recess! It was also a good reminder for me that students can give each other powerful feedback, and I need to provide them with more opportunities to do this across the subject areas.

If you’d like to get a copy of my student-friendly Standards for Mathematical Practice posters, they’re available in my TpT store by clicking the image below.

What are some ways you incorporate peer feedback in your classroom? I’d love to hear more ideas in the comments section!

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!

Health Benefits of Guava for Health and Beauty

Health Benefits of Guava for Health and Beauty

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

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

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!

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!

And More: The EULA Keeps Popping Up When Starting Sony’s Vegas Video Editing Applications (FIX)

Since the most popular answer on the ongoing poll I have running here at the blog (“what type of posts would you like to see more of in 2014” [top right, it will run until the middle of the year]) is “Tips And Tricks Of Video Capturing And Editing”, I thought I would start more of these types of requested posts by sharing this fix for a problem that seems to pop up intermittently with Sony’s Vegas line of products.

Whether you have just re-installed it or whether it has been on your system for a while, ‘something’ is causing the EULA (End User License Agreement) to pop up and require you to agree to it, even if you have already done so and/or Registered the program. This question comes up once in a while on the Sony Creative Software Official Forums and I have seen it elsewhere. I was recently reminded of it again because it is also something that just happened to me on my system! I didn’t re-install Vegas or make any large changes related to Vegas, yet this little guy started popping-up every time I started up Vegas Movie Studio HD**:

The popup that comes up for some people, every time they start Vegas

The fix is a simple one, originally suggested by a Sony Forum Moderator and quoted/forwarded frequently on the official forums, to those who come and ask the question there. Although it seems more like a ‘workaround’ than a ‘fix [in my opinion], it works just fine and since it is officially supported by Sony and I just tested it for verification myself [that it does indeed solve the problem], so now I share it here with you:

  • To stop the EULA popping up every time you start Sony Vegas, simply open Windows Explorer and navigate to the folder where you installed it on your system. 
  • Then, find the file that is titled, simply, “eula”. There will be no Extension showing, even if you have the Windows option to ‘Hide Extensions For Known File Types’ turned off. 
  • Rename (or delete) the file. That’s it! 

Now the EULA cannot pop up anymore and won’t, every time you start up Vegas to edit your game captures.

**Although this example shows steps for the Movie Studio version of Sony’s Vegas Video editing line, the EULA ‘fix’ is the same steps for Vegas Pro, Vegas Edit or other versions of Vegas

Enjoy popup-free video editing once again – and See You In The Games!

What is the Best Way to Warm-Up?

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

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

WORKOUT ANYTIME on 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.

My Trip to Batticaloa

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

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

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

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

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

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

Modern Side Table Lamps Design

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The link between carbohydrates and insulin resistance

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

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

Diet Start

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

The only people who are benefiting from refined foods are:

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

Is it enough just to cut out refined carbohydrates?

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

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

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

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

My Trip to Bangladesh June 2011. Cont…..

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

Original Mexican Mazel Mex

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

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

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

YIELD: 2 servings.

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

Hazel Enchiladas

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

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

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

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

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

YIELD: 2 servings.

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

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

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.

My Trip to Batticaloa cont….

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

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

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

The view from the A 26 Road

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.

The carb connection

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

THERE ARE THREE MAIN TYPES OF CARBOHYDRATES:

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

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

Diet Start

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

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

So why are carbs the bad guys?

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

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

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

Men’s Body Click Diet part 2

What I’m giving you here is a chance to climb the ship’s mast with me so that from its top we can see far over the horizon of medicine. The view from the masthead is based not so much on my daily activities as a practicing physician but on my mission to search the seascape of scientific research for courses that can help prevent my patients from developing prostate trouble. What I see from the top of the mast is a body of evidence that is solid enough to support these simple changes in behavior, especially considering that there’s zero risk in consuming flaxseed and soy protein.

The best evidence is based on studies done in a couple of places in the world, where prostate troubles are rare. Solid epidemiological studies that show a lower incidence of prostate cancer in men consuming foods popular among Finns and Chinese — rye bread for Finns and soy for Chinese.2 And he has carried out elaborate chemical analyses and experiments to show which substances in these foods provide the protection.

For years before his research was done, it was assumed that the Finns’ genetic history accounted for their lower incidence of prostate cancer. Most modern Finns come from a small number of people who migrated to that part of the world many years ago, so they are a rather distinct linguistic, racial and genetic group. It turns out, however, that it’s not their genes but their diet that protects them against certain cancers. And the dietary factor that is most significant is a sourdough rye bread that is eaten by people consuming a traditional Finnish diet. This whole-grain, heavy- duty bread is made out of ground whole rye seeds without anything removed. The leavening is provided by lactobacillus (acidophilus) instead of yeast, which is used to leaven almost all bread consumed in other parts of the world. What’s key is that the rye fiber contains lignans that modulate hormone chemistry and reduce the risk of reproductive cancers.

Diet Start

Eastern Europeans have traditionally used flaxseeds as a source of food and medicine. Flaxseed oil, which makes up about one-third of the weight of the seeds, has extremely healthy properties that also provide particular benefits for the prostate gland. But here we’re talking about the fiber in the flaxseed. The best way to use the seeds is to grind them in a coffee mill. You can then consume the fine, fluffy powder as part of a shake or add it to a variety of other foods. Your aim is to eat a heaping tablespoon per day.

Besides rye and flaxseed, there are other foods that contain lignans. Some of the best sources include legumes (especially lentils, kidney, fava and navy beans), seeds (like sunflower seeds), seaweed, cereal brans and whole grains.

There is also a solid body of evidence supporting the role of soy protein in reducing the risk of prostate cancer. For example, research has shown that isoflavones, substances contained in soybeans, modify testosterone metabolism, decreasing the risk for both benign prostatic hypertrophy and prostate cancer.3 Incorporating soy protein in your diet doesn’t require you to change what you eat, although it’s fine to eat more tofu, miso and other soy products if you enjoy them. The simplest, quickest way to consume soy protein is by stirring soy protein isolate, a relatively tasteless substance, into some of the food you are already eating.

Foods like soybeans, flaxseed and rye contain information derived from phytonutrients, which keep animals in synchrony with the rhythm of the seasons and which have profound effects on our own reproductive systems.

Prostate Inflammation or Nonspecific Prostatitis

Your prostate gland usually doesn’t speak to you until it’s in some advanced state of trouble. When it does, it has only two voices. One is expressed through pain or difficulty with urination and the other is just plain pain, which is almost invariably felt in the midline of your body. The spectrum of difficulties includes inflammation, enlargement and cancer. While there are more or less pure representations of each one, the lines between them are often blurred. All three, but particularly enlargement and cancer, are addressed by the preventive measures included in the Body Clock Diet.

Let’s start with inflammation, which is the medical term for some combination of redness, pain, swelling and heat that almost always accompanies infection but may also represent your body’s reaction to noninfectious irritants or allergens. The flame of prostate inflammation is experienced as burning with urination. This is as much a result of inflammation of the tube through which the urine passes out of the penis (the urethra) as it is due to inflammation of the prostate, per se, which lies astride this tube, just beneath the bladder. Germs that infect the urethra, such as the gonorrhea germ, may ascend it and get into the prostate gland. There, the alkaline environment and blood supply, which are conducive to bacterial growth, make it much harder to treat the infection with antibiotics than, say, a sore throat, a boil or an uncomplicated pneumonia. Because the germs that infect the prostate are difficult to extract from apatient for a culture it has become a common practice for doctors to treat symptoms of prostate inflammation with antibiotics without knowing what germ, if any, might be there.

The diagnosis in this situation is ‘nonspecific’ prostatitis, which is a well- accepted medical term. But when you stop to think about it, it’s peculiar. According to medical principles, when there is an infection, the perpetrator is almost always a particular germ. The prostate, like all internal tissues, is not likely to be infected by more than one germ at a time. The implication is that if there’s an infection, it’s quite specific. How then do we come up with the diagnosis ‘nonspecific’ prostatitis? It’s a result of several factors; efforts to recover a germ are to no avail, the prostate acts as if there’s an inflammation — with swelling, pain, difficulty urinating and sometimes cloudy or pussy urine — and antibiotics are at least temporarily soothing. But after antibiotic treatment, this problem recurs more often than other infections.

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.

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.

DYNAMIC DESIGN HOME CINEMA

DYNAMIC DESIGN HOME CINEMA

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

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

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

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

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

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

We love the headboard PARROT signed by photographer Solve Sundsbo …

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

DYNAMIC DESIGN HOME CINEMA

DYNAMIC DESIGN HOME CINEMA

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

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

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

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


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





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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

Workout Anytime in Global Atlanta

Workout Anytime in Global Atlanta

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

You can view the full article here. 

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.

WORKOUT ANYTIME in Journal & Topics Newspapers

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

New 24-Hour Fitness Facility Opens In Buffalo Grove

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

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

(Read More)

SWIMMING POOL DESIGN IDEAS GERRR……

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

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

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

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

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

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

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

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

SWIMMING POOL DESIGN

NYC INTERIOR DESIGN FIRMS STYLE

NYC INTERIOR DESIGN FIRMS

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

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

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

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

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

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

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

Ten Risk Factors That Cause Food Reactions (1-5)

The primary cause of most food reactions is incomplete digestion. At almost every meal, we eat foods that we don’t completely digest. The results are disastrous. When we eat foods we can’t digest, we almost always have some type of reaction.

Food that isn’t completely digested can enter our systems in large food macromolecules that cause a great deal of trouble. The body perceives these macromolecules of partly digested food as foreign invaders, similar to bacteria, viruses, or parasites. Then the body attacks them with the full force of the immune system.

This immune inflammatory attack creates the symptoms that you hate: fatigue, weakness, heartburn, aching joints and muscles, nasal stuffiness — and false fat.

There are several factors that most often cause incomplete digestion. To get started on the False Fat Diet, you’ve got to understand these factors and avoid them. In order of importance, here they are.

Risk Factor 1. We eat too narrow a range of foods.

It’s estimated that the average person gets about 75 per cent of his or her calories from just ten different foods. Most of us have our favourite foods, such as wheat and dairy products, and we rely on them far too much. When we overeat any one food, we exhaust our body’s ability to fully digest it.

Diet Start

Risk Factor 2. We eat too many fake foods.

We eat synthetic foods, such as fake fat and artificial sugar, that are manufactured in factories. No wonder we can’t digest this stuff! Furthermore, most of our packaged foods have been crammed with chemicals that human bodies cannot adequately metabolize. Often, a synthetic food has a long shelf life precisely because it can’t be broken down by nature.

Risk Factor 3. We have digestive enzyme deficiencies.

Many people are dangerously low in the enzymes that digest food. Even when these people eat healthy foods, they don’t have enough pancreatic enzymes to break the foods down properly.

Millions of people haven’t been genetically endowed with the right digestive enzymes to thrive on a modern, industrialized diet. For example, African Americans are ten times more likely than Caucasians to lack the enzyme that breaks down milk. Because a lack of enzymes is a common problem, the False Fat Diet generally includes supplementation with specific enzymes.

Another cause of enzyme insufficiency is our failure to ingest the natural enzymes that exist in foods. Many whole, unprocessed foods automatically come with the enzymes that are needed to help digest them, but before we eat these foods, we often kill the enzymes by cooking, processing, irradiation, and storage.

Because it’s important to eat foods with live enzymes still in them, patients on the False Fat Diet tend to eat a lot of fresh, whole, raw foods.

Another critically important digestive substance that millions of people lack is stomach acid, or hydrochloric acid. Unfortunately, production of this acid decreases as we age, which is why indigestion is more common among older people. Many people mistakenly think they have too much stomach acid, because they often get heartburn — but the opposite can be true. Heartburn can also be a sign of low acid. When you don’t have enough existing stomach acid from day to day, your stomach secretes too much when you eat to make up for the deficiency. Later on, I’ll tell you how to fix this deficiency.

Risk Factor 4. We eat food that is too refined.

Too much of our food is stripped of fibre and then shredded, pulverized, powdered — and finally stuck back together again with gluey fillers. By the time we eat it, it’s not much more than a predigested mush of starch and sugar. Unfortunately, this excessive processing often allows the food to rush into the bloodstream before it undergoes the complete digestive process. If this ‘predigested’ food still had its fibre, it would stay in the gut long enough to be fully digested, or it would be carried all the way through the system by the fibre and eliminated. Because of this factor, I urge people to avoid overly refined foods.

Risk Factor 5. We create our own intestinal problems.

One of the most common and harmful of these problems is a condition that allows undigested food macromolecules to slip through the intestinal wall. This condition is called ‘leaky gut syndrome,’ and doctors have only recently realized how hazardous it is. A leaky gut‘s wall is more permeable than it should be.

This permeability can be caused by eating chemical additives and also by drinking coffee or alcohol with meals. If you’ve noticed that you most frequently have food reactions when you have a cocktail with dinner or coffee with breakfast, you may have leaky gut syndrome.

Another primary cause of leaky gut syndrome is overgrowth of the natural yeast Candida albicans. Candida is usually present in the body and is mostly found in the mucous membranes — especially those in the intestines. It normally stays in balance with other healthy bacteria, but it can get out of control and increase gut wall permeability. It proliferates if you:

  • Take antibiotics, which kill all bacteria.
  • Take birth control pills.
  • Take steroid drugs.
  • Eat foods, such as sugar, that cause yeast to multiply.
  • Eat things that contain lots of yeast, such as bread and beer.
  • Have impaired immunity.

Candida is a major cause of bloating and often causes a ‘beer belly’ look. In fact, I think that many heavy beer drinkers with beer bellies aren’t nearly as far as they look, but are just swollen with candida, reactive gas, and fluids. I had one patient who lost his beer belly in a matter of days on the False Fat Diet. He was thrilled with his quick response, and it motivated him to stay with the diet.

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

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

I personally wish you all much better things in 2017!

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

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

Teenager’s Room Artist Theme

Teenager’s Room Artist Theme

Teenager’s Room Artist Theme

“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)

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

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

The Short Version

“Should I buy the 470 or the 480?”

The answer, in-one-sentence, is:

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

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

The Long Version

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

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

“Should I buy the 470 or the 480?”

The answer, in-one-sentence, is:

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

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

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

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

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

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

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

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

The Best Text for Teaching How to Write and Revise Leads

My fourth graders hate revision. They’re often offended by the mere suggestion that they hadn’t nailed the perfect lead to their stories in their first draft.

I’m used to this. I see it every year in writer’s workshop, especially at the beginning of the year when we’re writing in a genre for the first time.

And every time I see this, I become more determined to break them of this thinking.

Today, we were working on the Common Core State Standard W.4.3a – Orient the reader by establishing a situation and introducing a narrator and/or characters; organize an event sequence that unfolds naturally.

My favorite story to use for this is standard — especially with fourth graders — is The Teacher’s Funeral by Richard Peck.

This book, set in a small Indiana town with a one-room schoolhouse, has the best opening line of a children’s book ever.

If your teacher has to die, August isn’t a bad time of year for it. 

Richard Peck keeps it going from there, building an incredible introduction. You can read the entire first chapter here.

Today, I started our writing lesson by reading this chapter to them. I have the Kindle edition of the book, so when I read it, I can project it on our ActivBoard so the students can follow along as I read. They laughed throughout the intro and were immediately hooked, begging me to choose this as our next chapter book read-aloud. Score one for the objective of “hooking your readers!”

I then asked them how many of them thought that introduction was the one that was in the first draft of his book.

One or two hands went up.

Richard Peck shared in an article called “In the Beginning” (Horn Book Magazine, September 2006, pp. 505-508) that it normally takes him 24 drafts of his lead before he’s happy with it. TWENTY-FOUR!

And here I’m asking my students to take a second pass at their writing.

I shared that little nugget with my students before we reread the first chapter. As we read if for a second time, we focused on the characteristics of his writing that made it such a great lead.

Here’s what my students noticed, compiled into an anchor chart:

Once we finished the chart, I had them go back to a piece of writing they’ve been working on and try to write a different introduction. Some students tried changing the point of view, others jumped into the action or started with dialogue. Whatever the strategy, all of them managed to produce a new version of their introduction, and all were at least a little better than what they’d started with.

We’ll get this revising thing down eventually…

What are some of your favorite books to use to teach students how to hook their readers? I’d love to hear about them in the comments!

The Amazing Power of Focus

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

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

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

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

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

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


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


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



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

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

For the Steam Version of TESO:

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

    For the Standalone Version of TESO:

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

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

      Hopefully that helps – and See You In The Game!

      Globesity continue…

      WHY WERE PALAEOLITHIC PEOPLE SO HEALTHY?

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

      Warning signs from the present day

      Diet Start

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

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

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

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

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

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

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

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

      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

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


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


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

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

      The Experiment

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

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

      The Test

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

      The Data

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

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

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

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




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

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

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

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


      Here are the PhysX tests, done with FluidMark:

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

      The Conclusion

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

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

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

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

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

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

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

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

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

      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)

      What Kind of Protein is Best?

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

      Diet Start

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

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

      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. “

      Globesity

      THE RISKS FROM OBESITY

      Being overweight can induce:

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

      ¨ Coronary heart disease and strokes.

      It increases the risks of:

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

      ¨ Gall-bladder disease

      ¨ Musculoskeletal disorders and respiratory problems.

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

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

      Diet Start

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

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

      A lesson from dietary history

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

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

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

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

      ¨ There was a reduction in people’s stature

      ¨ Dental decay and malformation of the jaw had become widespread

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

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

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

      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.

      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.

      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.

      The Ten Steps of Body Clock Diet

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

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

      LUXURY GIRLS BEDROOM DESIGN DECOR STYLE GOOD

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

      LUXURY GIRLS BEDROOM DESIGN DECOR

      LUXURY GIRLS BEDROOM DESIGN DECOR

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

      LUXURY GIRLS BEDROOM METAL DESIGN DECOR

      LUXURY GIRLS BEDROOM METAL DESIGN DECOR

      LUXURY GIRLS BEDROOM DESIGN IDEAS

      LUXURY GIRLS BEDROOM DESIGN IDEAS

      LUXURY GIRLS BEDROOM DESIGN CONCEPT

      LUXURY GIRLS BEDROOM DESIGN CONCEPT

      Choosing a Sensible Diet, Healthy Appetite

      So you like to eat! That’s normal. A healthy appetite is one of the greatest assets in life. The whole body seems to respond to the sight, smell, and taste of a well-prepared meal. Every organ responds to the occasion. The glands work more vigorously, the digestive organs operate more efficiently, and the nervous tensions relax. That is why eating is such a pleasure, especially when you are healthy.

      Many people, however, are neither sick nor well. They are somewhere in between. They drag themselves around, feeling half dead much of the time. Yet, they are not sick enough to go to bed. What is the cause of their trouble? Many times it is due to a faulty diet. Some victims of nervous conditions could be completely cured if they would only learn to eat properly. The same is true of many others who suffer from digestive complaints. They could all find relief from their miseries by choosing better meals.

      So much depends on the right choice of food. This human body in which we live is a superb machine. It is capable of operating smoothly for seventy or eighty years, provided that we treat it well. But if we fail to supply it with the materials it needs, the results may be well-nigh disastrous.

      Every time we open our mouths to eat we make an important decision concerning our future.

      Good health always begins in the garden. A well-balanced diet naturally includes plenty of wholesome fruits and vegetables.

      Diet Start

      What we choose to eat will either help to keep us strong and healthy or it will leave us weakened and less prepared to meet the stress and strain of living. The kind of health and the length of life we enjoy probably depend more on the type and quality of foods we choose than on any other factor. The choice is up to us.

      It was the Creator’s plan that the foods we eat should keep us young and healthy. Many bring on premature old age by wrong eating habits.

      Unfortunately, a great many people never give much thought to their diet. They will eat anything they can get their hands on or that may appeal to their perverted appetites. In their minds one thing is as good as another—or as bad. They will eat at any odd time whether they are hungry or not. No wonder they are sick! The human digestive system was never intended to sustain this kind of abuse.

      Don’t Be a Faddist

      On the other hand, there are some who react quite differently. They take great pains regarding what they eat. They are so careful to avoid anything that they suspect might cause them trouble. They are so particular in everything they do. Every now and then they go on some newfangled diet in the hope of winning back their lost energies. This means that they often deprive themselves of the very things they so much need. Such people are slowly starving themselves in the midst of plenty.

      In most cases there was nothing radically wrong with such people. They simply didn’t know how to feed themselves in a proper manner. They were not intelligent on some of these most vital issues of life.

      It should seem perfectly obvious to everyone that our bodies are built up entirely from the things we eat. We have no other way of getting these important substances into the system. Yet how few of us really think very much about this. To keep well we must develop different tastes. Our appetites need to be educated. For instance, we must realize that we cannot continue to eat devitalized foods without paying for our folly.

      Foods that are highly flavored with sugar and condiments are usually devoid of some of the most important elements needed by the body. The seasonings often cover up the natural flavor to satisfy an abnormal appetite. But such foods may be completely lacking in the vital elements necessary to maintain a person in good health.

      Rules for Choosing a Sensible Diet

      Choosing a sensible diet is not so difficult. There are a few simple rules that anyone can follow. First of all, it is important to have plenty of variety in your diet. Don’t be satisfied with the same old humdrum meals. Look around for something new and different—avoid monotony. Find new ways of preparing food. It is a fact that the more variety you have, the less you are likely to suffer from some dietary deficiency.

      The second rule is to learn something about the different materials your body needs. For instance, if you are going to build a house, you will have to buy certain supplies, such as timber, glass, bricks, plaster, nails, paint, and many more. In the same way the human body needs different building materials for the important job it has to do. These things are essential at every age of life, but more particularly during those rapidly growing years of childhood and youth. They are also necessary when one is recovering from some serious illness or injury, or during pregnancy and lactation.

      What are these different materials? Doctors refer to them as proteins, fats, carbohydrates, amino acids, vitamins, minerals, and water. These are the materials of which the body is composed. They are present in our foods. When these various substances are absorbed into the blood stream, they are usually stored in the liver and other organs until they are needed. With the exception of water, each must undergo certain changes before being used in the human system. Myriads of chemical reactions are taking place within your own body at this very minute. This is what keeps you healthy and strong, so that all your organs will be working at full capacity.

      From our foods we get the materials out of which the bones, muscles, nerves, skin, and all the internal organs are formed. From our food we also derive the energy we need in carrying on all the activities of life. In addition, we must have other important chemicals that are needed to regulate the activities of every organ in the body. Unless these materials are present in our daily diet, we are likely to suffer from some deficiency. Sooner or later we will find ourselves in real trouble.

      The average diet of many families today is lacking in certain of these nutrients. Sometimes the trouble is due to insufficient protein. At other times it may be a loss of vitamins or minerals, which may have occurred during the preparation of the food. Some people try to make up for a deficient diet by taking extra vitamins in the form of pills. These may help, but they will never take the place of good food in supplying the needs of the body. There is always danger in trying to follow some haphazard, unbalanced diet. Only a sensible way of living will enable us to enjoy a full and satisfying life, free from diseases that could have been avoided.

      Workout Anytime 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.

      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.

      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.

      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.

      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. 

      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?

      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!

      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.

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

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

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

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

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

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

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

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

      Blog Hunting

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


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

      BlogLovin’

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

      Feedly

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

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

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

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

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

      And the winner is…Feedly, mostly

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

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

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

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

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

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

      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.

      3 Favorite & Underappreciated Apps

      I recently stumbled on an adorable blog called “Thirsty Firsties,” and Kelly, the author, is hosting a linky party about iPad apps.

      The rules are to share three apps – one free for classroom use, one paid for classroom use and one favorite app for personal use. She’s also giving away an iTunes gift card as part of the linky, so be sure to check out her blog and join in the fun!

      I’ve already shared many of the apps that I love and use in the classroom. See, for example, my list of favorite paid apps and my list of favorite free apps. So today, I’m branching out to share some of the apps that I’ve used and enjoyed this year that I haven’t really talked about before.

      Favorite Free App – Spelling City

      Vocabulary Spelling City is a great app for teaching students vocabulary or spelling words. It has a variety of engaging games, and it can be used by students at all levels. The app itself is free and has a lot of functionality on its own. If you are a premium subscriber to Spelling City, however, it’s a great complement to the activities you assign your students each week. I had my students doing activities on this app almost daily, and our differentiated weekly spelling tests were done entirely through this app (with the teacher premium subscription).

      Favorite Paid App – Marble Math

      Marble Math is a fun and challenging math game that addresses a broad range of math computation skills. I’ll confess that I’ve even found myself playing it far longer than a typical “teacher test-drive” would require. The object is to navigate a marble through a maze by solving a variety of problems. It includes fractions, decimals, equations, and negative numbers, so this is probably best for grades 4 and higher. Of all of the apps on our iPads this year, this was the one that students seemed to gravitate toward most in their free time.

      Favorite Personal App – Feedly

      In the debate between Feedly and BlogLovin, I’m coming down on the side of Feedly for one major reason — I LOVE the iPad app. It’s really easy to flip through and navigate, it rotates, and it doesn’t seem to crash as much as BlogLovin did. In fact, I’ve never had a single problem with it. I don’t tend to comment on blogs as much from my iPad, so I can’t speak to that aspect of comparing the two. Usually if I’m browsing blogs on my iPad, I’ll mark the blogs that I want to comment on and comment through my computer later on. So for the sheer visual appeal of the app for reading blogs, I’m a big fan. This has become one of my favorite go-to apps on my iPad.

      Now it’s your turn. What are your three favorite apps? I’d love to hear about them, and be sure to link up with Kelly over at Thirsty Firsties if you get a chance. She’s running the contest for the iTunes gift card through Monday.

      And don’t forget to link up with my Teacher Toolbox Trio celebration as well! I can’t wait to discover more awesome classroom resources from TpT!

      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.

      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

      HOME DESIGN WITH STRONG VISUAL EFFECTS

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

      HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

      HOME DESIGN STYLE WITH STRONG VISUAL EFFECTS

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

      HOME DESIGN WITH STRONG VISUAL EFFECTS

      HOME DESIGN WITH STRONG VISUAL EFFECTS

      HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

      HOME LIVING ROOM DESIGN WITH STRONG VISUAL EFFECTS

      HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

      HOME KITCHEN DESIGN WITH STRONG VISUAL EFFECTS

      HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

      HOME BEDROOM DESIGN WITH STRONG VISUAL EFFECTS

      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. 

      Paperless Mission #10: Distributing Student Assignments

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

       

      Mission #10: Distribute Student Assignments through Shared Folders

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

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

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

      EUROPEAN STYLED DESIGN IDEAS BATHROOM

      EUROPEAN STYLED DESIGN IDEAS BATHROOM

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

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

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

      MINIMALIST RA HOUSE DESIGN BY BAQUERATTA

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

      Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

      Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

      Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

      Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

      Minimalist RA House Design by BaquerattaMinimalist RA House Design by Baqueratta

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

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

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

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




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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

      Addendum:

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

      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.

      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!

      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. 

      RELAXING BATHROOM MODERN DECORATION

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

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM DESIGN

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

      LUXURY RELAXING BATHROOM LUXURY DESIGN

      RELAXING BATHROOM LUXURY DESIGN

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM DESIGN

      LUXURY RELAXING BATHROOM GREEN DESIGN

      LUXURY RELAXING BATHROOM GREEN DESIGN

      LUXURY RELAXING BATHROOM STYLE

      LUXURY RELAXING BATHROOM STYLE

      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!]

      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!

      5 Ways to Use iPads in Math

      Today I’m linking up with the Tune into Technology Linky to share some ways to integrate technology in Math. Since I teach in a 1:1 iPad fourth grade classroom, I’ll focus on how we use iPads in Math.

      1. Build a Math Notebook in Evernote



      Evernote is my all-time favorite note-taking app, and that extends to math as well. In addition to typing text notes, students can attach documents (handouts, activities, etc) that they’ve viewed on their iPads and they can also take pictures through the app or attach pictures from the camera roll. That’s helpful when they build models with manipulatives and want to archive their work.

      2. Reinforce concepts or conduct inquiry research with math movies.

      BrainPop
      Khan Academy



      Two of my favorite apps to use in math are BrainPop and Khan Academy. I often use these to introduce a lesson or to differentiate instruction. I often feel like I get stretched pretty thin during math instruction because I have such a range of skills in my classroom, but these apps help. If I’m working with a student and a second student needs help, I can direct that student to a video on Khan Academy and encourage the student to see if that will help him or her figure out the problem until I can get there. Often the additional examples help the student understand the problem better.

      3. Make math movies to assess understanding

      Show Me

      Explain Everything

      I often ask students to show their solution to a problem on an app like Show Me or Explain Everything. There they can model their thinking using pictures or drawings, and they can record their voice as they explain their work. I learn so much about their understandings through their explanations, and it helps to assess the Standards for Mathematical Practice included in the Common Core.

      4. Make a Vocabulary Notebook in Keynote

      Keynote


      I like to use Keynote for their math vocabulary because we can create slides that use the Frayer Model for vocabulary instruction. In addition to typing definitions, examples, and non-examples, they can draw their own pictures on a whiteboard app, take a screenshot, and add them to the slide. They can also search for real-world examples to photograph and add. Once they’re finished, they can easily alphabetize their entries by rearranging the slides.

      5. Use QR codes
      Our math word wall has QR codes linking to the definitions of each term so students can quiz themselves about the meaning of a term or review terms they’ve forgotten. If you click on the image below, you can get a freebie example of this for the properties of multiplication.

      My complete sets for grade 4, grade 5, and 4/5 combo are available at my TpT store.

      We’ve also written riddles in Geometry where students could scan a QR code to find the answer. You can read my post about that here.

      And we’ve used QR codes to help check homework assignments. I’ve written about that here.

      I’m really just scratching the surface here — there are so many other possibilities and several math specific apps to use, but I’ll save those for future posts. I’m excited to read other examples of integrating technology into math, though, and if you haven’t visited the linky yet, you definitely should. I got so many great ideas for reading and writing from it last week!

      How do you use technology in Math?

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

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


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

      Go to “Update 2017-05-02


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

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


      “An Internal Error Occurred When Overlapped Buffer Is Full”


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






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

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

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

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

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

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

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

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

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

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

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

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


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


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

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


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


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


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



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




      Here is what I have found after further testing:


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

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

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

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

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

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

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

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

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

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

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






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

      Mt Trip to Manila, Philippines cont……..

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

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

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

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

      My Travel Tips

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



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


      Clothes and shoes


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


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


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


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


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


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


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


      Money and Travel Documents


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


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


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


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


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


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


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


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


      Baggage


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


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


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


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


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


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


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


      Loyalty Cards


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


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


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


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


      c. VIP services for priority emigration and customs clearance.


      d. Access to a lounge with free broadband internet connection


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


      Hotels


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


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


      a. Airport pick up and drop


      b. Free broadband internet access


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


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


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


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


      Flights


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


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


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


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


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


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


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


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


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


      e. You may need to pay again for excess baggage


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


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


      Jet Lag


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


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


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


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


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

      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

      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!

      Currently June (?!)

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

      Here we go…

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

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

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

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

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

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

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

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

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

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

      ,
      Have a great June, everyone!

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

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

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

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

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

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

      (click image to see Full Size)

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

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

      (click image to see Full Size)

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

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

      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!

      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.

      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™!

      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.

      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: 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!

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

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

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

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

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

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

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

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

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

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

      Spending Your Money Wisely with Quality Food

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

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

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

      Diet Start

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

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

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

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

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

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

      Planning Better Meals

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

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

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

      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.

      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 comple