Safety Travel Tips

MODERN ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

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

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

MODERN TWO-ROOM DESIGN APARTMENT IN THE HEART OF STOCKHOLM

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.”

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.”

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.

WORKOUT ANYTIME in Club Industry

WORKOUT ANYTIME in Club Industry

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

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.

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!

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

HOW TO DECORATE WITH NO MONEY

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

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

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

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

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

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.

How to Overcome a Negative Habit



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

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

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

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

Rörstrandsgatan Popular Extraordinary Penthouse

Extraordinary penthouse in the popular Rörstrandsgatan.

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

BeDroom Design
BeDroom Design

Bathroom Desing
Bathroom Desing

Design Schema
Design Schema

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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HOME DESIGN FULL OF COLOR AND INSPIRING

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

Home Design Full of Color and Inspiring

Home Design Full of Color and Inspiring

Home Living Room Design Full of Color and Inspiring

Home Living Room Design Full of Color and Inspiring

Home Kitchen Design Full of Color and Inspiring

Home Kitchen Design Full of Color and Inspiring

Home Bedroom Design Full of Color and Inspiring

Home Bedroom Design Full of Color and Inspiring

Home Bathroom Design Full of Color and Inspiring

Home Bathroom Design Full of Color and Inspiring

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


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

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

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

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

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

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

Sincerely,

~Troy from The Game Tips And More Blog

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.

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

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

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

Retry or Go Back To Bed? Hmmm….

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

High-quality protein continue…

Soya’s starring role

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

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

Diet Start

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

Make it organic

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

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

Protein Q&A

Q. Where does whey come from?

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

Q. Why use whey?

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

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

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

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

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

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.

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.

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

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

In One Sentence™


A Battlefield Hardline

Main Weapons Overview


By: The Game Tips And More Blog


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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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


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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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



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

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

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

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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

KNIFE = Fast and deadly, nuff’ said.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. 

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!

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

Battlefield Play4Free and The Daily Draw

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

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

The AEK-971 Assault Rifle

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

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

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

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

AEK-971 Accuracy Analysis

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

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

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

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



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

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

In Conclusion

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

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

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

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

ROOM SEVEN LEVITATION HOTEL PARIS DESIGN

SEVEN LEVITATION HOTEL PARIS

The Last weekend we were invited to spend a night in the bedroom of SEVEN LEVITATION Hotel Paris … A change of scenery, enchanting, and very pleasant … We’ve tested since the beginning of dozens of hotels – from very luxurious to the simple – but SEVEN Hotel remains one of our fondest memories in terms of wellbeing! We literally left “floating”in this room LEVITATION, amid clouds … Here, the amenities of modern life are available starting with a Nespresso coffee machine with tea and coffee and an iPod docking station to listen to your favorite music in this extraordinary place. You will also find a flat screen TV with 4 channels olfactory delight your senses!

The room of the hotel LEVITATION SEVEN is also a premium bedding, large shower – where you can shower couple – air conditioning, a desk … So comfortable!

Above a photo of the room SUSPENDED BATH offering a superb tub suspended, and below a small photo of the ABSOLUTE LEVITATION!

SEVEN LEVITATION HOTEL PARIS

SEVEN LEVITATION HOTEL PARIS

SEVEN LEVITATION HOTEL PARIS

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

Workout Anytime in Louisville Business First Inbox

Workout Anytime in Louisville Business First

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

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…

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,

My trip to Hanoi, Vietnam

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

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

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

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


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

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

The Vital Acid—Alkaline Balance

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

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

Diet Start

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

Forget the Salt

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

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.

good representation of the concepts

Multi-Protocol Label Switching (MPLS)

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

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

Internet 2010

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

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

Combining Routing and Switching

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

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

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.

And More: Deals and Sales – 2014 Summer Super Sales

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

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

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

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.

WORKOUT ANYTIME Featured in Black Enterprise

WORKOUT ANYTIME Featured in Black Enterprise

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

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.

Long Bean Benefits For Health

LONG BEANS BENEFITS FOR HEALTH

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

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

Georgia Bloggers Meet-up

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

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

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

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

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

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

Jayne, Kelly, Angie, Stacy, Tara, Valerie

PhotobucketThe Teacher Wife

Funky Fresh Firsties

...And They All Fall Down...

Georgia Grown Kiddo's

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


 
 

Michelin, Jessica, Greg, Erin, Alison

 

My Trip to New Delhi & Hyderabad Cont………

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

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

Reverse Lunge with Diagonal Lift

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

10 Reasons to Write with Technology

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

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

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

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

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

And that’s okay.

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

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

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

Happy reading (and writing)!

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

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

My Trip to Thailand

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

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

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

Limitations of Organization Capacity Assessment (OCA) tools

Since April of 2002 I have been involved with Strategic Planning, Restructuring, Re-engineering, Organization Revival, Organization Analysis, Organization Capacity Assessment and Organization Development projects across sectors and boarders. Most of the tools that ate used for this purpose can be traced back to a few general tools which were made famous in the latter part of the twentieth century. Increasingly I have felt the need to further customize these tools in a way that they become more relevant to the current context. This customization has been happening in the past and continues at a faster rate at present.

The single biggest reason that I attribute for this need is that; today we live in a technological age which has some peculiar characteristics. The characteristics are that we need to innovate and improve not only our products but also how we do things inside the organization at a faster rate. This is nothing new; most of the thought leaders of our time have made big bucks selling this message repackaged with additional jargon. These characteristics currently affect most of the knowledge based industries. However as time goes by their affect on every organization be it government, private or development sector will grow exponentially.

As mentioned above since we have to improve the way we do things inside an organization we run into the human dimension of things. We are also aware of the “change management” that needs to happen inside the organization to facilitate the “keeping up” with the changes that drive our organizations toward bigger and better things. However we don not consider that some of the changes required may be limited by the knowledge / intellectual capacity of the staff (here staff include owner directors, CEOs, CFOs, CIOs, and CKOs). In some organizations we may have staff that has reached the limit of their intellectual prowess. When an organization reaches this level it is said to have arrived at the door step of “mediocracy”

The current tools that most of our contemporary consultants use for organizational diagnosis will not help identify this issue of “mediocracy”. However there are some characteristics that are peculiar to these organizations where they have reached the glass ceiling of intellectual limitation / mediocracy. Let me take a few cases from assignment that I have done in the past and elaborate this.

The 1st example that I would like to take is an ICT company that started over 25 years ago. The organization has been fairly successful in keeping up with the changes in the ICT technology; and has been making above industry average, earnings per share. However in the early 21st century there was a need to re-strategize to keep up with the faster pace of change in the ICT technological environment. I was invited to develop a new strategic plan for this organization. By this time I had already identified some of the key markers of an organization that has reached its pinnacle based on the intellectual capacity of its staff; and I was able to identify them in this organization during my first meeting with the senior management of the organization. I suggested to the Managing Director who invited me that the organization not only needed a new strategic plan but it also needed a corporate renewal plan and a VRS. This suggestion was not looked at favorably and I was asked only to develop a strategic plan.

The markers that I identified were:

1. The organization starts adding parallel value chains to the existing organization structure.

2. Organization does not move forward or backwards in the value chain

3. The organization does not spawn new businesses that are “stars” / neither are they known for any innovation (other than the innovation of some of the principles / 3rd party brands that they may represent)

4. History of young star performers leaving the organization on a continuing basis

5. Boasting of people (the young starts) who have left the organization and gone to achieve great things as been trained at this organization.

6. Long serving staff in a particular discipline / technology / expertise

7. Some staff that leave the organization after a few year (not the stars) join the organization again as a manager or a senior in the same field of expertise

8. Staff talk of the same obstacles that they face every year (one years experience repeated over many years) as opposed to innovating / re-engineering / work-a-rounds to overcome obstacles

9. Large number of managers based on technical areas as opposed to value addition

10. Staff do not take up higher education or professional development

11. Average age of staff moves parallel to the age of the organization

The above 11 markers as identified by me is a clear indication that the organization has run out of ideas and the incumbent staff are not able to get the organization out of the hole that it has dug for itself. They need fresh blood and a new playing field to continue being profitable. In its current state it will just survive but never reach its former glory / heyday it enjoyed in the beginning of its existence.

The 2nd example that I would like to take is a research organization set up to do applied economic research. This organization too has been in existence for over 30 years and had enjoyed considerable success in the early part of its existence. This organization too displayed the following common markers as identified by me earlier.

They were:

  1. Long serving staff in a particular discipline / technology / expertise
  2. History of young star performers leave the organization on a continuing basis
  3. Boasting of people (the young starts) who have left the organization and gone to achieve great things as been trained at this organization.
  4. Some staff that leave the organization after a few year (not the stars) join the organization again as a manager or a senior in the same field of expertise
  5. Staff talk of the same obstacles that they face every year (one years experience repeated over many years) as opposed to innovating / re-engineering / work-a-rounds to overcome obstacles
  6. Large number of managers based on technical areas as opposed to value addition
  7. Average age of staff moves parallel to the age of the organization

In addition they displayed the following:

  1. Doing (research) work in traditional / theoretical / safe areas as opposed to doing applied / non traditional / contentious issues based research (Not competing in your space as mentioned in the mission but trying to compete in the space that you perceive to be good at / running back to mama so to speak; relying on your academic training as apposed to innovation)
  2. Contempt / arrogance towards younger organizations (doing applied research) and relying on the age of the organization and past performance as a mark of value (of research) as apposed to quality, (rigor), and relevance to current context.

The above may be considered anecdotal by some; but over the past 8 years across 19 countries I have come across these markers with increasing frequency across private, government and not for profit / development sector organizations which are not considered to be in the knowledge driven sectors.

The question is; are we at the stage that this initial varying degree of prevalence of the markers in other sector may become the norm across organizations and sectors? Only time will tell. However, I am convinced that we are seeing the beginning of another divide that will start another wave of brain drain as organizations start to realize this phenomenon and start to poach intellectual staff from all over the world.

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.

Giveaway Winner!

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

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

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

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

Have a great weekend!

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

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.

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/  

How to Deal with Yourr Seasonal Allergies

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

WORKOUT ANYTIME in the Jacksonville Daily Record

WORKOUT ANYTIME in the Jacksonville Daily Record

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

The 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.

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


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

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

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

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

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

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

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

…and similar questions.

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

—–

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

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

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


There are a few places you must adjust it:

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


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


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

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

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

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

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

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

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

SYITG

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

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

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

Diet Start

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

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

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

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

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

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

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

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

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

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

Hello, 2015!

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

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

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

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

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

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

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

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

Quick Tip: Planetside 2 – Medic Revive Not Working [Note]

Just a quick tip for those who have recently jumped back into playing some frantic Planetside 2 and thought there was something wrong with the medic tool, being unable to revive, thinking they can’t revive, etc – there was a patch a bit back that changed the Medic Tool so that Left-Click will Heal and Right-Click will Revive. Although changing such a long running/’staple’ operation is a little lip-pursing, it should have the overall positive effect of assisting with attempting to revive within a tight group of teammates (instead of your tool randomly healing someone close, it should more effectively target the face down teammate on the ground). Just a note.

See You In The Games!

HOW TO DECOR A SMALL BATHROOMS

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

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

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

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

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

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

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

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN IDEAS

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.

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:

Tune Into Technology Linky: Integrating Technology into Reading

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

1. Let kids annotate their reading with GoodReader.



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

2. Share favorite books on KidBlog.

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

3. Create Book Trailers in iMovie.

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

4. Create book clubs and discussion groups on Edmodo.

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

5. Use Evernote and GoodReader to assess reading.



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

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

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

The Incredible Pistol Squat

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

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

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


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

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

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

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

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

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

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

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

Dennis “Thresh” Fong
Co-founder and CEO”


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

ROOM DESIGNS FOR TEENAGE GIRL

ROOM DESIGNS FOR TEENAGE GIRL

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

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

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.

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

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

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

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

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

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

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

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

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

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

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.

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.

Innovative Office Furniture Sets Were Designed by Vitra

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

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

Innovative Office Furniture SetsInnovative Office Furniture Sets

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

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

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

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

See You In The Games!

The Question of Alcohol in you Diet

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

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

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

Diet Start

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

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

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

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

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

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

My Trip to Baticaloa

On my way to Baticaloa, This was taken on the Polonnaruwa Habarana Road today (12/06/2011) @ 2.00 PM. Wow what a Jumbo!

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.

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

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

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




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

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

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

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

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

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

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

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

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

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


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

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

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

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



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




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

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

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

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

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

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

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

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

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


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

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

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



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

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

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

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

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

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

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

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


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



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

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

    Remember: 
    Junk Items = Scrap Components = 
    Building Materials!


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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




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

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

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

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


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

    Did someone say CHEATS?

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


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

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

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

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

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

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

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


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

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

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


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

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

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

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

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

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

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

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

     bat allbasefood

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

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

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

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

    bat allbasematerials

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

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

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

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

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

     bat allyourbase9k

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

    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.

    The weight question

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

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

    Diet Start

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

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

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

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

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

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

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

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

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

    And More: 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!

    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.

    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.

    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

    July Currently

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

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

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

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

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

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

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

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

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

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

    Have a great weekend!

    MODERN RESIDENCE LAKE HOUSE DESIGN BY DAVID GUERRA

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA LAKE VIEW

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

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

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA CENTER ROOM

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA SROP

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

    EFFICIENT RESIDENCE LAKE HOUSE BY DAVID GUERRA BEDROOM

    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!

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

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

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

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

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

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

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

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

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

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

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

    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

    DECORATING IDEAS FOR GIRLS BEDROOM GOOD

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

    DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM RED COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM YELLOW COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM PINK COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM BLUE COLOR

    DECORATING IDEAS FOR GIRLS BEDROOM

    DECORATING IDEAS FOR GIRLS BEDROOM

    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!

    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.

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

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

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

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

    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/

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

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

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

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

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

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

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

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

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

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


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

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

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

    ~Troy from The Game Tips And More Blog

    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!

    Training Biceps and Triceps with Fat Circular Bands

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

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

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

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

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

    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 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. 

    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.

    Popcorn Cart, Warren, Ohio, circa early 1910s

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

    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!

    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.

    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.”

    9 Benefits of Orange Jasmine for Health and Beauty

    9 BENEFITS OF ORANGE JASMINE FOR HEALTH AND BEAUTY

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

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

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

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

    The “Fatal Graphics Error” message, when starting MTW2

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

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

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

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

    See You In The Games!

    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?

    Paperless Mission #11: Getting Started with Edmodo

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

    Mission #11: Get Started with Edmodo

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

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

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

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

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

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

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

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

    Preparing Students

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

    How I Used This in My Classroom

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

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

    The 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.

    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. 

    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]

    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

    EXOTIC CONCEPT HOME FULL COLOR VERY JUOOOOZZZZZZ

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

    EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

    EXOTIC LIVING ROOM CONCEPT HOME FULL COLOR

    EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

    EXOTIC DINING ROOM CONCEPT HOME FULL COLOR

    EXOTIC KITCHEN CONCEPT HOME FULL COLOR

    EXOTIC KITCHEN CONCEPT HOME FULL COLOR

    EXOTIC BATHROOM CONCEPT HOME FULL COLOR

    EXOTIC BATHROOM CONCEPT HOME FULL COLOR

    EXOTIC BEDROOM CONCEPT HOME FULL COLOR

    EXOTIC BEDROOM CONCEPT HOME FULL COLOR

    Becoming a GI Joe

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

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

    Diet Start

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

    Density values

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

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

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

    My 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.

    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 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!

    Cellulite Breakdown and Essential Detoxification part 2

    Beware the Heavy Metals

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

    Diet Start

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

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

    More Than An Apple A Day

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

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

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

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

    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!

    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

    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.

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

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

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

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

    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. 

    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.

    HOME DECORATING WITH ASIAN STYLE

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

    Home Decorating With An Asian ThemeHome Decorating With An Asian Theme


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


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

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

    My trip to Dhaka, Bangladesh, November & December 2010 & January 2011

    January 2011

    Back again at the Hotel De castle; it looks like I have spent more time here in the past 3 months than at home.

    The original brief was to develop a Sustainability Plan for the organization. However, most managers confuse it with Resource Mobilization / Fund Raising Plans. Typically a Sustainability Plan involves a risk analysis of the organization comprising of Board, Executive Leadership, Resource Audits (Man, Money, Material & Technology / knowledge), HR, ICT, Finance and other support services systems audits plus a host of other environmental issues.

    I cleared up this confusion and came to develop a Resource Mobilization Plan (Only Money); however, the team has not completed the budgets. So have to delay the process by a few days. Meanwhile I witnessed riots in Dhaka due to stock market crash yesterday. Stock price manipulation rings were very active in DSE over the past year and sent the stock prices way up beyond the wildest PE ratios possible for some companies. Just like what’s happening at the CSE in Sri Lanka. Most stocks trade much higher than PE ratio. Is this a prelude to what we can expect in the streets of Colombo I wonder?

    Finally managed to develop the RM Plan for the organization; this is the end of the assignment for me and look forward to going back to Colombo.

    December 2010

    It’s good to be back in Dhaka and at the Hotel De Castle. Guess what its Harthal season again! I was in Bangladesh in 2006 and in 2008 for the then famous Harthal “Save Democracy” which was a success in overthrowing the elected government and appointing a caretaker government. However, during Harthal the general public and the visitors to Bangladesh suffers by having severe restrictions in free movement. I will spend 2 weeks in Dhaka for this assignment with the intention of developing the Vision, Mission, Values and Strategies of the organization.

    It was hard work but managed to develop the Vision, Mission, Values and Strategies for the organization. During this process there was a one day Harthal, but it seems to have been a flop! What’s going on here, have the people finally realized not to go on Hartal for silly things? Well, we will just have to wait and see.

    As part of the assignment I had to help the management team present the Vision, Mission, Values and Strategies to the board and get their comments and final approval. However there is an issue. The issue is that; the roles and responsibilities of governance and the executive branches of the organization are not clearly delineated to ensure efficient operations. In short there is a power struggle between the two. I have to manage this delicate process; otherwise all hell may break loose during the meeting and true to form, the consultant will be the fall guy.

    You can read my article titled “Governance – Do we need to build capacity?” published in http://capacitydevelopment.ning.com/

    The meeting with the board went off without any major hiccups and got the necessary approvals and consent for the next stage of the assignment.

    November 2010

    The assignment I undertook was to develop a new Vision, Mission, Values, Strategies and a corresponding Resource Mobilization plan and support services (Finance HR & IT) plans for Acid Survivors Foundation ASF http://www.acidsurvivors.org/ of Bangladesh. I will be staying at the Hotel De castle in Banani, Dhaka.

    I must say that I was quite shocked at the number of people being attacked in Bangladesh and the physical and psychological damage it does to people. The major cause of attacks was economic (Dowry & Land). Given the poverty levels in Bangladesh I must say that I am not surprised. Having enough resources to go around for 160 + Million people is not a joke.

    The irony is that at the United Nations (Put UN Web Site) review of the Millennium Development Goals (Put MDG review results Web Site) it was concluded that mot poor countries (including Bangladesh) were failing miserably in trying to reach the MGD’s. In my Humble opinion this is because most poor countries are not dealing with the white elephant in the room i.e. population growth. This is obviously considered a sensitive subject given the reluctance of politicians to take on the religious establishments head on be it Islam or the many denominations of Christianity. On the contrary this should be the main subject of discussion by far thinking politicians the world over.

    For instance if Bangladesh were to implement strict policies to have ZERO growth in population for the next 10 years it would develop at a faster rate As even the slightest growth in the nations wealth will be held by a content population. This is common sense.

    Most people misunderstand when we talk about zero population growth. They think that you are suggesting that people stop having children. In fact it does not mean that at all. It just means that your birth rate has to be equated to your death rate.

    In the case of developing countries; the way that externally funded development sector project are implemented creates further frustrations within a given population and at times directly create political and social unrest. Most development sector professional (from the north countries as well as the south countries) don’t even understand this themselves. Consider the following. Most western donors advocate rights based projects. This means that all citizens will demand equal levels of services from the state irrespective of economic, social, political, ethnic or religious status. This in a developing country means that “now” 10,000 people line up for services as opposed to 1,000 people. The issue is that the rights based development project itself does not have any or enough funding to cater for the newly generated demand. The funds are only available to create and sustain the demand by the citizenry. So now the poor government has to serve a larger number of people with the same or slightly increased budget. This only means that in order to cater for the quantity the quality of services will be compromised. This is OK with the rich citizens as they can afford to pay for services by the private sector or bribe the state employees or use influence to get a better service from the state service provider.

    One can argue and say that this is a deliberate attempt by some of the donors to create instability within developing countries. I am not a conspiracy theorist but I wouldn’t put it past some of them. The point is that we who hail from the developing countries must act a lot smarter than we currently do if we want to develop.

    As for me the assignment will run in to the New Year and I will have to go to Bangladesh a few more times to finish the assignment.

    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.

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


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

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

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

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

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

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

    See You In The Games!

    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

    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

    Curing the carb on a vegetarian diet

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

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

    Diet Start

    Complimentary proteins

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

    The risks of a diet too low in protein

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

    Good nutrition

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

    Low-carb plans for vegetarians

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

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

    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.

    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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

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

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

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


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

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

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

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

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

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

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

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

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

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

    Overall, well done MSI.  /clap

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

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

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




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

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

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

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

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

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

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




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


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

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

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

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

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


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

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

    That’s it!

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


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

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

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

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

    SMALL ROOM DESIGN IDEAS FOR TEENS

    SMALL ROOM DESIGN FOR TEENS

    SMALL ROOM DESIGN FOR TEENS

    There were many children inside, but somehow neglected to share ideas on the bed and adolescents. We will try to catch it from that position, where we’ll show you 10 ways to decorate the room of a teenager. Of course, these designs are aimed at age group 9-14 years and do not include all decorations eccentric but warm and relaxing colors. There are plenty of shelves for CDs, books and magazines, then we are also dealing with students of consciousness. I especially like the pictures on the wall of cartoons in black and white as they seem to bring personality into the room.

    SMALL ROOM DESIGN IDEAS FOR TEENS

    SMALL ROOM DESIGN IDEAS FOR TEENS

    SMALL ROOM DESIGN FOR KIDS

    SMALL ROOM DESIGN FOR KIDS

    SMALL ROOM DESIGN INSPIRATION FOR TEENS

    SMALL ROOM DESIGN INSPIRATION FOR TEENS

    SMALL ROOM INSPIRATION DESIGN FOR TEENS

    SMALL ROOM INSPIRATION DESIGN FOR TEENS

    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.

    Tempura Mazel

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

    Diet Start

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

    Clean and cut vegetables; make certain they are dry.

    Batter:

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

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

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

    Chilis Mazel

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

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

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

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

    Drain on paper towels.

    Served cooked salsa over chilis.

    YIELD: 2 servings.

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

    Atlanta Blogger Meet Up

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

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

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

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

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

    Have a great week!

    WORKOUT ANYTIME in Buffalo Grove Patch

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

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

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

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

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

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

    (Read More)

    Workout Anytime on FOX 19

    Workout Anytime on FOX 19

    Tony Petrocelli from Workout Anytime was recently featured on a segment on FOX 19 in Cincinnati. The segment is about what women do wrong while working out. Tony then talks about the locations and mentions that there are franchise opportunities.

    Cincinnati News, FOX19-WXIX TV

    You can view the full segment here.

    10 TIPS TO DECORATE KIDS BATHROOMS

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

    KID’S BATHROOM DESIGN

    KID’S BATHROOM DESIGN

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

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

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

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

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

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

    DECORATING KID’S BATHROOM

    DECORATING KID’S BATHROOM

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

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

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

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

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

    LUXURY DECORATING KID’S BATHROOM

    LUXURY DECORATING KID’S BATHROOM

    Fallout 4 – 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!]

    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.

    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.

    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!

    Health Benefits of Red Pomegranate

    HEALTH BENEFITS OF RED POMEGRANATE

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

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

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

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

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

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

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

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

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

    12 Days of Fitness with WORKOUT ANYTIME

    12 Days of Fitness with WORKOUT ANYTIME

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

    Week 1

    4 days of exercise

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

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

    Week 2 

    4 days of exercise

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

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

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

    Week 3

    4 days of exercise

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

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

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

    LIVING ROOM DESIGN IDEAS GET COMFORT

    LIVING ROOM DESIGN IDEAS

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

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    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

    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

    Franchisee Profile: Bill and Bob Aicklen

    Franchisee Profile: Bill and Bob Aicklen

    Bill Aicklen and his brother Bob, who is currently based in Texas, will be opening their fifth Workout Anytime gym in May. The brothers opened their first gym in Decatur in November 2009; bought the company’s flagship store in Dunwoody in 2012; purchased the brand’s first franchise location in Douglasville in 2013, and built their fourth store in Rome in June 2013. 

    Bill, 63, received a Bachelor of Arts in philosophy from Old Dominion University in Virginia, and landed his first job in the banking industry working in the operations and financial systems department. From there, Bill moved on to spend the next 30 years of his career in the computer software business, performing various roles including post-sales, training and support. 

    In 2006, Bill decided that he wanted to get out of corporate America and Bob, who was interested in investing in businesses, invited Bill to manage the operations. 

    The first business that the brothers partnered in was an express oil change franchise. They built and operated two stores in Woodstock before selling in 2012 to focus their time and effort on Workout Anytime. 
    How did you learn about Workout Anytime? 
    We were looking for other business opportunities, and Bob came across Workout Anytime on the Internet. A business broker also presented the concept to us. 
    Why did you choose an opportunity with Workout Anytime? 
    From a franchise standpoint, it’s an easy business to get into; it’s simple. There’s not a lot of moving parts and you can staff the gym with just one or two people. Also, we both have strong customer service backgrounds and understand the importance of hiring the right people and providing excellent service. 
    How has business been since joining the brand? 
    We have between 1000-1700 active members at each location. Since we took over the Douglasville store and invested money into upgrading the equipment, we have turned it around. Our club in Rome is based in a small city with very little competition in terms of big name brands, and we have been very successful there. I expect Suwannee to also do well because it’s in a highly concentrated residential area. 
    Are you involved in any charities or community outreach?
    We localize our charity work depending on the club, and we usually donate free memberships for silent 
    auctions. We also partner with Red Cross by allowing them to park their blood drive buses in our parking lots every quarter – the next drive will be in Douglasville at 3pm on May 12. We have also previously put buckets in our gyms for people to donate pet supplies for the Humane Society.

    Why you will lose false fat

    Donna didn’t look fat, at least not in the leggings and long sweater she was wearing as she entered my office. Her legs looked slender and fit, and her sweater hid the rest. But she felt fat.

    `I’ve got a guy’s type of weight problem,’ she said as she sat down. She was animated and energetic, but obviously frustrated. ‘Women are supposed to collect fat in their hips and thighs — aren’t they? — but mine sticks right here.’ She patted her stomach. When she was sitting, I could see that it bulged, even under the thick sweater. ‘I hardly ever overeat,’ she said, `but since I’ve hit 40, I get no forgiveness from my body. It’s like my metabolism took early retirement. I take two bites and I can feel the fat cells around my waist start to expand. Literally. I pinch my love handles, and they’re thicker before I even get up from the table.’ She looked at me expectantly, as if I might not believe her. ‘My last doctor,’ she said with a sour look, ‘told me there’s no way that food could make me fat that fast. But I can feel it happening.’ Again, she searched my face for reassurance. She had an upbeat personality, but she was almost ready to give up. She ate carefully, exercised hard, and still carried 20 extra pounds.

    Diet Start

    `It’s not your imagination,’ I said. ‘That feeling of instant weight gain happens to a lot of people. But it’s not fat you’re gaining. It’s fluid retention and bloating, and you’re probably getting it from food reactions. A lot of the swelling and bloating from food reactions occurs directly in and around the gut.

    That’s why you feel it in your midsection right away.’

    `If it’s not fat,’ she said, ‘why doesn’t it leave as fast as it comes? I look like this almost all the time.’

    `Your biochemistry won’t allow it to go away, because your body is trying to protect you. When you eat reactive foods, your body sees them as foreign substances, almost as poisons, and it goes all out to protect you. It can take two to three days to stop reacting to some foods.’

    Tut it’s not like I eat junk. I’m an old-time you-are-what you-eat type. I was eating granola before they even had a name for it.’ She smiled, but I could see she felt cheated. For many years, she’d followed all the rules — but the rules had been wrong.

    `People can become reactive to healthy foods,’ I said, ‘even granola, if you eat it all the time. Do you eat a lot of non-fat and artificially sweetened foods?’

    `Now that my metabolism has slowed down, I’ve got to.’

    `I hate to say it, but some of those “lite” foods may be doing you more harm than good. If you’re reactive to a food, it can be virtually calorie-free and still make you gain weight. Even diet soda can cause bloating and swelling.’ She looked surprised. Most people these days are so accustomed to counting calories and fat grams — the quantity of their food — that they forget about the importance of quality.

    `I don’t think you’re eating too many calories,’ I said. ‘And I don’t think your age is the real problem. Your metabolism is slowing down just 5 per cent every decade, and that’s not enough to cause what you’re experiencing. I think you’ve just developed some food reactions over a long period of time. When you resolve them, you’ll lost your weight.’

    Tut I was tested for allergies and they didn’t find any.’ `Did they explain that not all food reactions are allergies?’ I asked.

    `No.’

    I wasn’t surprised. Most doctors don’t really understand food reactions. They usually have an all-or-nothing attitude; they think that you either have a classic food allergy, with hives and wheezing, or you have nothing at all.

    I gave Donna a brief rundown on how food reactions work and how they cause bloating and swelling. I explained it out of respect for her. Some doctors think it’s acceptable to tell patients what to do, without telling them why, but I object to that approach. If patients are willing to change their lives by taking my advice, they deserve to know exactly why these changes will help.

    As I gave all the details to Donna, she listened attentively and took notes. Over the next few weeks, she eliminated her false fat foods — one of which was oats, a primary ingredient in most granola — and dropped about 15 pounds.

    Now I’ll give you the details on how food reactions get started. Then we’ll look at how they cause bloating and swelling.

    If you’re going to make changes in your life, you deserve to know exactly what’s going on.

    I’m sure some of this information will hit home. Often, when I tell patients about food reactions, they say, ‘That’s me you’re describing.’

    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!

    Kaempferia Galanga Plant Benefits For Health

    KAEMPFERIA GALANGA PLANT BENEFITS FOR HEALTH

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

    Men’s Body Click Diet part 2

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

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

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

    Diet Start

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

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

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

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

    Prostate Inflammation or Nonspecific Prostatitis

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

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

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

    My 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.

    Multi-Protocol Label Switching (MPLS) continue…

    Adding a Label

    MPLS is a method that takes the best of both worlds and creates a concept that allows IP packets to travel through the network as if IP were a connection-oriented protocol (which it isn’t). Using special routers called Label Switching Routers (LSRs) does this. These routers connect a traditional IP network to an MPLS network. A packet enters the MPLS network through an ingress LSR, which attaches a label to the packet, and exits the MPLS switched network through an egress LSR. The ingress LSR is the router that performs the necessary processing to determine the path a packet will need to take through the switched network. This can be done using traditional routing protocols such as OSPF. The path is identified by the label that the ingress router attaches to the packet. As you can see, the ingress router must perform the traditional role that a router fills. It must perform a lookup in the routing table and decide to which network the packet needs to be sent for eventual delivery to the host computer.

    Internet 2010

    However, as the packet passes through the switched network, it is only necessary for the switch to take a quick look at the label to make a decision on which port to output the packet. A table called the Label Information Base (LIB) is used in a manner similar to a routing table to determine the correct port based on the packet’s label information. The switch doesn’t perform IP header processing, looking at the IP address, the TTL value, and so on. It just spends a small amount of time doing a lookup of the label in the table and outputting the packet on the correct port.

    When the packet reaches the egress LSR, the label is removed by the router, and then the IP packet is processed in the normal manner by traditional routers on the destination network.

    If this sounds like a simple concept, that’s because it is. MPLS still is in the development stages, so you’ll find that different vendors implement it in different ways. Several Internet draft documents attempt to create a standard for MPLS. Other features, such as Quality of Service (QoS) and traffic management techniques, are being developed to make MPLS a long-term solution.

    Using Frame Relay and ATM with MPLS

    One of the best features about the current design of MPLS is that it separates the label-switching concept from the underlying technology. That is, you don’t have to build special switches that are meant for just MPLS networks. MPLS doesn’t care what the underlying transport is. It is concerned only with setting up a path and reducing the amount of processing a packet takes as it travels through the circuit.

    Because of this, it’s a simple matter for an ATM or Frame Relay switch vendor to reprogram or upgrade its product line to use MPLS. For ATM switches, the VPI (virtual path identifier) and VCI (virtual channel identifier) fields in the ATM cell are used for the Label field. In Frame Relay switches, an extra field is added to the IP header to store the label. However, don’t get confused and think that an MPLS network is an ATM network or a Frame Relay network. These switches must be reprogrammed to understand the label concept. It’s even possible, for example, for an ATM switch to switch both ATM and MPLS traffic at the same time. By allowing for the continued use of existing equipment (and

    these switches are not inexpensive items), large ISPs or network providers can leverage their current investment, while preparing to install newer MPLS equipment when the standards evolve to a stage that makes it a good investment.

    For the long term it’s most likely that MPLS will be implemented using technology similar to Frame Relay instead of ATM. This is because of the small cell size of the ATM cell (53 bytes) combined with a high overhead (the 5-byte cell header). In a small network with little traffic, this 5-byte cell header seems insignificant. However, when you scale this to large bandwidth network pipes, this amount of overhead consumes a large amount of bandwidth given the small amount of data carried in the 53- byte cell. Thus, variable-length frames are most likely to become the basis for MPLS networks in the next few years.

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

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

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

    (A Game Screenshot Identification Contest)

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

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

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


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

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

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

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

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

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

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

    Update!

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

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

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

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

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

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


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

    See You In The Games!

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

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

    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!

    Workout Anytime on WBIR-Knoxville Afternoon Show

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

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

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

    See You In The Game!


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

    PIONEER STUDIOS OFFICE MICROSOFT BY SKB ARCHITECTS

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

    Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

    Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

    Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

    Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

    Pioneer Studios Office - MicrosoftPioneer Studios Office – Microsoft

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

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

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

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

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

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

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

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

    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.
     

    1948 Packard woody station wagon and matching teardrop trailer

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

    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!

    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,