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Wednesday, September 29, 2010
A Life Worth Remembering
Today the business of business will be taking a hiatus on swim upstream/ Innovative Thinking.
Today we will be speaking candidly and passionately about the business of life.
Tim Harriman, pictured above, has graced the pages of this site before. This is not because he is a sponsored athlete (though he was for 2 years), or because is he is famous, or rich, or a political figure. Tim is being held as an example because he's a Class A Human Being and an example of "how to" at life.
Yesterday morning, at the age of 22 years and 3 months, Tim Harriman passed away after his 4th battle with cancer. I have been hit hard enough in sports to have 4 concussions so far, yet Tim remains one of, if not the toughest guy I know.
After first being diagnosed at 14, the "why me" factor was replaced when Tim saw kids (several) under the age of 10 with cancer in the Alberta Children's Hospital oncology unit. After more than 3 years, Tim arose victorious. He swore to raise money for kids' cancers by riding across Canada, and he did so in 2007 (and he raised close to $175,000 which was well above the high end goal of $40K posted by his charity of choice). To date through his Spokeman Tour (www.spokemantour.com), that total is over half a million dollars.
After he resumed life as normal, going to University, taking a job, and proposing to his girlfriend Christa; his cancer returned a second time. And then a third, and finally a 4th time.
For someone who is 22, who had to delay his wedding due to cancer, Tim has no blame, regret, or ill will. A few of us had a chance to sit with him this past Sunday, and here is what I took away...
- though he exercised regularly, didn't smoke, and I don't think I ever saw a drink in his hands, he had cancer 4 times. Though he doesn't understand it, he has no judgment for those who live to be 80 smoking 2 packs a day and taking their health (and life) for granted.
- he missed out on a lot of life experiences many of us may take for granted, yet upon the realization his time had come, his only wish was that he could have helped more kids in his time and through his life's work.
- it's not the quantity of life lived, it's the quality. After 22 years, Tim has said he has lived a full life, and many around him are testament to the fact that in a short time he has created a legacy that will far outlive him.
Though the story today may be somber, it helps all of us with perspective.
If your biggest worry is money, realize you have no worry because if you have the health to wake up tomorrow and go earn a dollar you are better off than a great many. With hard and smart work you can eventually earn what you need to pay your debt and provide for the future.
If your biggest worry is not loving your job, you can work hard and soul search for what you really want to do and then make it a reality.
I bet we all get caught up in the day to day worries, all the while missing just what a gift ONE day is in and of itself.
Tim will be a gift in my life (and in many others') as his example will be one that grounds me and has me asking for more (of life and of myself, not in terms of wealth).
While some may consider it a tragedy for one who gave so much of himself to pass so young, consider this... perhaps an even bigger tragedy is to live your whole life and not know what great things are inside of you. If you are capable of more in your life, and you are not living to your fullest, happiest potential - you owe it to yourself and those whose lives you might change for the better - to do so.
I am sure if you are reading this you are not the kind of person to just sit there and let life pass you by... but maybe today is a good day to ask why we are here and then get busy getting after it.
Tim you will be missed. God bless, and thank you (and Christa) for your example.
Monday, September 27, 2010
Think of Others
Today was a bad day for me in terms of reaffirming my faith in the human race. Not because I think we're inherently evil - no, that's a different discussion. But I do think that we've evolved into an incredibly selfish society, not able to think of anyone beyond ourselves.
In one afternoon of errands, I came across a person taking up two parking spots in a busy parking lot; saw another woman drive into the "Emergency" parking spot at a medical clinic and then proceed to the nearby bank; and watched yet another driver refuse to let someone in from a merge lane.
It's funny, and a little sad, frankly - there are people out there who give so much of themselves to the world. Would it be so much to ask that the rest of us simply try to treat each other with a small amount of respect and courtesy?
Friday, September 24, 2010
The Rogue Wave
Monday, September 20, 2010
The Fisherman and the Banker
"Only a little while," replied the fisherman.
"Why didn't you stay out longer and catch more fish?" asked the American.
"I have enough for my family," the fisherman responded.
"But what do you do with the rest of your time?".
The fisherman thought about this for a moment. "I sleep late, then fish and come home to play with my children. We have lunch, and then my wife and I siesta for a few hours... in the evening I head to town and play guitar with my amigos while I drink a little wine."
The banker scoffed. "I could help you. You should spend more time fishing, and collect a bigger catch - using the extra money that you get from it to buy a bigger boat. With the bigger boat, you can catch even more fish - saving money by skipping the middleman and selling them directly to the processors. Eventually, you'll be able to use the proceeds to purchase your own cannery and control the fishing, processing and distribution of a massive corporation. Of course, you'll have to move away from this village to run the company - most likely to New York City. And, of course, you'd have to work from dawn to dusk to ensure it runs properly - but it's only for a while, before you're big enough and have enough people working under you to relax and enjoy your life!"
"How long would that be?" asked the fisherman.
The banker waved dismissively. "Oh, I'm sure we could get all this going within 15-20 years."
"And then what would I do?"
"Sell the company for millions and retire!"
"And then what?"
"Well, you'd retire to a small village in Mexico where you could sleep late, fish a little, and spend some time with your children. After lunch, you could siesta with your wife for a few hours, before you go in and spend some time with your amigos drinking wine and playing guitar..."
~ Guy
Barefoot running - the debate continues
I have read a number of articles, blog posts and watched a few videos on the subject and
as is always the case, there are 2 sides to every story.The only way to draw a conclusion is to hear both sides, gather all the information and then make an educated decision.
Lets have a look at some of the benefits associated with barefoot running:
- Barefoot running is an effective way to improve your running economy.
- Research has show barefoot running to be less energy consuming than running with shoes on.
- Running without shoes enhances an individuals proprioception and as a result reduces impact forces thanks to increased sensory feedback.
- Studies on other sports that are barefoot, such as martial arts and beach volleyball all had lower incidences of lower limb injuries when compared to running.
- Increased lower leg strength of the musculo-skeletal system.
- Increased risk of injury from running on rough surfaces, glass and other objects commonly found on the ground. Solution to this is to wear the lightweight "foot wear", such as
Vibram 5 fingers or the Nike Free.
- Increased risk of soft tissue injury from the resulting of change in your gait mechanics as a result of running barefoot.
- Obviously climatic conditions will have a big impact on your ability to run without shoes.
- Diabetics should not incorporate barefoot running into their routines because peripheral neuropathy reduces the protective feedback provided to the brain from the feet.
- Training indoors, at most gyms and indoor training facilities, might not be allowed.
One of the guys who trains with us has been wearing his Vibram 5 Fingers to all of his strength training sessions at Innovative Fitness over the last 3 months and he wears them while doing his intervals on the treadmill.
The feedback he has given me is that he has noticed a definite improvement in his running performance and lower body strength.
Just last weekend he ran a PR over the half marathon distance and swears the shoeless training helped him achieve this milestone.
In the April issue of the IDEA Fitness Journal Coaches and Trainers were provided with 10 steps to developing a safe and effective barefoot training program.
This is what was recommended:
Step 1: Start the progression by doing various activities of daily life without shoes eg houswork, gardening etc.
Step 2: Introduce some movements without shoes, on an even, grass or indoor surface. Activities such easy running, other games and even Calisthenics.
Step 3: Progressive overload - run for 5 - 10 minutes at the start of a training session and then at then end of the session for a week or 2.
Step 4: Week 1 & 2 - No more than 30 minutes barefoot running per session.
Step 5: Gradually increase time (remember the 10% rule?) or combine 3 short sessions into a longer session.
Step 6: Variety is the spice of life: run indoors, outdoors, grassy and sand etc
Step 7: Slowly progress onto harder surfaces, starting with walking and then walk - run and then run. Watch out for glass, stones and other items that might cause injury.
Step 8: Use indoor facilities during the colder seasons of the year.
Step 9: If injuries start to arise - stop the progression immediately and work on rehabilitating the injury.
Step 10: Provide customers with information about products that are available which simulate barefoot running.
I agree with these recommendations wholeheartedly, and am confident that if followed, these steps will enable you to incorporate barefoot running into your running program.
Would I run barefoot? The answer is "yes".
I am extremely interested to see how the incorporation of barefoot running into my own training program will benefit me.
The key take away here is that barefoot running can play a positive part in helping you improve your running and your fitness. It should not, however, be seen as a replacement to the traditional running practices, but rather, as an additional training tool program.
Friday, September 17, 2010
Tuesday, September 14, 2010
What are your True Colours?
We all know that we have certain "traits" that make us who we are, that make us tick and make us respond to certain situations the way we do. I am also sure that we are aware that we respond to certain personality types more favourabely than others.
This 3 day, True Colors, seminar was the tip of the proverbial iceberg for us, but what an interesting iceberg it turned out to be.
Without delivering the entire seminar to you in this posting the primary purpose of True Colors , is, "to provide a model of personality identification that is easy to understand, remember and apply."
And boy did it deliver!
A simple process using 4 color coded cards, and a word cluster evaluation, allowed us to identify our primary color (the one that represents us the most), and our secondary, tertiary etc colors.F
From here, we began to delve into a number of relevant and extremely enlightening discussions and activities.
Each one brought us a better understanding of the different colors and what motivates them, what they value, what brings them joy and what brings them frustration.
In fact, a complete 360 degree picture appeared of all 4 of the personality types. How they operate at work, in love and in life.
This insight allowed us to identify and develop strategies to improve personal relationships and elevate job performance.
In fact, we were all surprised how simple, and logical, the whole process was.
As an organization, Innovative Fitness is extremely excited about implementing True Colors into our corporate culture and we are extremely confident of the positive impact it will have.
True Colors provides a FREE online assessment for you to get a better understanding as to what it is all about. I highly recommend you take 5 minutes and work through the questionaire.
And if you are interested, I am a primary Gold, followed very closely by Green, then Blue and finally Orange.
What are your colors?
Monday, September 13, 2010
In the past, when I've attended a course or seminar, I've walked out and talked to some of the others about what they took from it. Now, naturally there's room for individual interpretation and understanding - this is the beauty of perspective.
Unfortunately, I find that occasionally someone goes in with the goal not of learning, but confirming. Whereas I do my best to enter with an open mind, and an attitude of "show me something I don't know" (and I'll be the first to admit that I don't always succeed at this), I find there are some people who have their mind made up when they enter the room - and they twist and manipulate all the information into an entirely different meaning to make it fit into their idea of what's right, thereby rendering the entire process meaningless.
So the next time you're going into a class, seminar, meeting (etcetera), I offer you a challenge: go into it hoping to be shown something entirely new.
Seek an education, rather than validation.
Friday, September 10, 2010
Celebrate Setbacks!
Wednesday, September 08, 2010
Today is the 1000th blog we have the privilege of sending to you from Swimupstream/ The IF blog.
Here is where we started on Oct 19th, 2006 (http://www.swimupstreamlife.com/2006/10/confidence-to-start.html), and thanks to your loyal readership, and your belief in what we have to say - we are now still coming at you almost 4 years later!
1420 days to be exact, and in that time, we have been in your kitchen on average every 1.42 days. This whole endeavour got started because a group of people saw opportunity to teach and learn from those who were willing to listen, in hopes of making a difference in the world.
It gets said way too often, "I'm just one guy, what difference can I make?"
well thanks to the vision of Matt Young and my colleagues Curtis, Scott, Guy, Sasha, James, and Mark (as well as those who have also contributed over the years),
- this platform has been viewed on every continent but Antarctica
- this platform has been viewed thousands of times in over a hundred locations
- this platform has led to published books, speaking engagements, and many many success stories.
One of my favorites is someone I've never met who credits the book with helping him battle and overcome depression.
But today is not about me, us, or even swimupstream. It's about legacy.
and it's simple. If you have something worth saying and you're passionate about it enough to do the work to get it off the ground - than you have the ability to impact people a world away and the true measure then of your legacy is immeasurably good... we have no idea how far each person in India, Asia, Africa, or anywhere else who has been inspired through one of our messages will take their legacy.
You can change the world around you, which is all the power anyone in the world could ever need... but it won't happen without you doing the work.
Monday, September 06, 2010
Then Don't Ask...
You see it every day, and it goes something like this: a friend calls you up, and says they need your advice. They tell you the situation, then ask you what you think they should do. After the suggestion is dispensed, they then proceed to say "Yes, but..." and go on to justify to themselves what they had already decided they were going to do anyway. At this point, it goes one of three ways (depending on how much energy you feel like wasting):
- You agree with them, and they say "That's what I thought, too...".
- You argue your point, they say "Yes, but..." about 20 more times, then they go off and do what they wanted to do in the first place - they just don't feel as good about it.
- Or, you argue your point - and they listen to you.
I have a simple solution. Don't ever allow yourself to say "Yes, but...". Even if you disagree COMPLETELY, remember - you asked for the advice. Stop, close your mouth, roll over what's been said a couple of times, and then use it or dismiss it outright... frankly, it doesn't matter. Just don't argue.
You may or may not ever listen to anyone other than yourself - but at least your time is the only time that's been wasted.
Friday, September 03, 2010
What's your word?
For those of you that have not yet read or watched "Eat, Pray, Love," there was a point in the story in which the topic of conversation turned to what one word defines certain cities - for instance, New York was 'Ambition", London was "Stuffy", and Rome was "Sex". The one word definition was then given as a personal challenge - how would you define yourself in one word?
What I found most interesting about this question was how difficult people found it to define themselves by something other than what they did. If people could pick a label, that was their answer.
So often we lose sight of ourselves - our wants, our desires, our needs and we get really good at defining ourselves by our jobs, our relationships, and our families or friends. But, it's important to take a moment and think about who we are - not just what we do, or mean to someone else because if we're always defining ourselves by everything but, how will we know what we want and what to do to get there?
So, who are you? What one word would you use to define yourself? Do you know?
~ Sasha
Wednesday, September 01, 2010
Sometimes you need a Plan F
Most of the time, especially over the long term - winners win for a reason.
The reason is simple; winners know how to win.
They have a goal
They have a plan
they work the plan at superhuman levels to achieve the goal
... but that's not the profound part.
The difference between winners and losers, between victorious and victim...
is that victims fail and then change the goal; while winners fail and then change the strategy (the plan) whereas the goal, if it truly matters, never changes until it gets achieved.
You need a back up plan or set of back up plans when disaster strikes, and to avoid disaster, you need a set of back up plans that you never use.
Plan every detail, and then plan what you'll do when the plan doesn't work.
If you've ever been to Disneyland or a 5 star hotel that blew your mind - the experience was made by planning and details you never saw. Someone had a vision for a great experience, and the foresight to plan around mishaps so you were none the wiser to the same circumstances that befall us all. Adversity happens, but you just don't see it in true champions because they know it's coming, they plan for it, and they handle it so well.
Goals are what make us get out of bed morning after morning - but ensuring you achieve them by planning and back-up planning is what allows you to get out of bed with a smile on your face while others wonder how you do it.


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What is Business in a Box?
Business in a Box (BiB) is an innovative business training programme developed by Ngāti Pūkenga to meet the needs of its people. This programme is for anyone who has aspirations to own their business and previous business experience is not necessary. BiB empowers its participants to identify a viable business idea and gives them the tools and support to turn this idea into a profitable business.
BiB is focused on enabling whānau to startup online businesses as they can require less startup capital (this reduces the risk) and this means access to a global marketplace. BiB uses internationally recognised frameworks such as Lean Startup that lower the risk of business failure and is used by entrepreneurs all over the world.
The goal of BiB is to turn as many people as possible into business owners and was created in response to tribal goals developed as part of the Sustainable Economies research completed in 2013. More specifically, by 2020 BiB aims to:
- Increase household incomes of participating whānau by 50%
- Create a culture of innovation and entrepreneurship
Ngāti Pūkenga has designed a unique business training programme for its people and has achieved the following:
2014 Pilot
People trained on the first important steps to starting an online business
Ideas generated at three innovation workshops
Promising businesses identified and recommended to startup
2017 Programme
Month Programme
Businesses Generating $$
2017 Cohort Feedback
"A huge thank you to the team. I am over the moon about my results. It has been absolutely life changing"
"I can't even describe how much I have learnt or how much I have grown".
"The most important part for me was that my confidence has grown and it has broadened my idea of what is possible for me. Thanks to the BiB team, I am now trying things I would never have tried beforehand"

subset: commoncrawl


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You are currently browsing the tag archive for the 'Upcoming Programs' tag.
Someone asked a great question about Storybox Special. How do you decide which books to put in your boxes? (If you don't know about Storybox, click here to read more.)
Here's the basic mix. Each box contains:
- books that support at least one early literacy skill,
- books that support a developmental task of children ages birth to five (for instance, a new baby in the family, learning about emotions, or potty training),
- bilingual books, and
- at least one teacher resource book.
More specifically, each box will have at least:
- 3 books for phonological awareness,
- 1 book for letter knowledge,
- 5 books for narrative skills,
- 1 book for print awareness,
- 2 books for print motivation,
- 3 books for vocabulary,
- 2-4 books for developmental tasks,
- 2 bilingual books,
- 1 seasonal book, and
- 2 board books.
Each box contains about twenty-five books.
Through an El Pomar grant, we are wrapping up processing twelve new boxes and hope to start circulating them after January's early literacy class. If you know anyone in Alamosa or Monte Vista who is a home childcare provider, let them know we'd love to have them join Storybox Special. There's no cost to participate and the only requirement is to attend the one-time class.
Read on!
It's another Saturday and another day that I'm plugging away on my presentation for the ARSL conference coming up very soon in October in Denver. (I'll also be at CAL in Loveland the week before, helping with the CLEL annual meeting and its early literacy un-conference.)
I love and adore teaching but don't ever let anyone fool you into thinking it's easy. Prepping is some of the hardest work I do.
But then presenting, ie teaching, time? It's some of the most satisfying and rewarding work I do.
If you're going to be at ARSL, drop me a comment or line. I'd love to see you while you are there!
And oh yeah, my presentation is titled "Early Literacy Storytimes: More than Eensy Weensy Spider."
Hope to see you there,
P.S. Here's the code for the acronyms: ARSL=Association for Rural and Small Libraries, CAL=Colorado Association of Libraries, and CLEL=Colorado Libraries for Early Literacy
I forgot to mention in the post below that, if you want to join Southern Peak's Storybox Special program, attendance at the early literacy class on January 23 will qualify your home childcare for that.
And that's ALL that is required! 🙂
Come learn about early literacy and then every month, I will deliver to your door a box of books specially selected to support your efforts in developing early literacy skills in the children you care for. It's truly free and truly a win-win for all concerned. You become a better caregiver, your children get ready for school in an age appropriate way, and the library reaches out to kids and families we might not ever see otherwise.
Scroll down the left-hand column to see more pictures of the Storybox Special and to read more about it.
Remember, the class is free, you can earn continuing education credits, and you join Storybox just by attending. But I need you to pre-register so I can prepare enough hand-outs. Call the library at 719-589-6592.
See you there!
33-35% of children start school already behind. What? Are they suffering from a lack of the latest educational toys? Did
they not have access to and instruction in computers? Did their parents neglect them and not sign them up for baby gym, music, and ballet?
No, they simply weren't read to between the ages of birth and five.
33-35% of children in this country begin kindergarten not knowing how a book works, not being able to listen to a story, not being able to sing a song or nursery rhyme.
And all those "not's" and more add up to a child not ready to learn to read. They add up to a child more likely to drop out of school, become a teen parent, spend time in juvenile or jail. Even if they fall into the best case scenario rather than the worst, they grow into young adults who "fail to launch."
Want to learn more about the why's and why not's? Want to become part of the solution? Spend four hours with me on one Saturday–and then 10 minutes a day with a kid. Come find out more at an early literacy class I'm teaching here in Alamosa. (It's January 23, 8:30 a.m. to 12:30 p.m. at Alamosa Family Recreation Center.)
You'll learn what early literacy is (and isn't), how it works, what resources are available (free) to encourage and promote it, and how to put its principles into action. The class is free and I promise I won't waste your time. Just call the library at 719-587-3065 to register. Parents, teachers, childcare providers, and anyone else who cares about kids can gain from this class. And you can even earn continuing ed credits. 🙂
Hope to see you there!
Come to Walmart in Alamosa on Thursday, October 8, from 3:30-6:30 p.m. and be a part of breaking a record!
Jumpstart for Young Children is sponsoring Read for the Record, the one day world-wide reading of Eric Carle's The Very Hungry Caterpillar. Last year 700,000 children heard Corduroy. This year the goal is for 1 million children to all hear The Very Hungry Caterpillar on one day.
I'll be at Walmart (one of the sponsors for Read for the Record) in Alamosa from 3:30 p.m. to 6:30 p.m. reading to all children who want to be a part of the record breaking.
I'll also have information on early literacy and Southern Peaks' library services for adults.
Can't make it to Walmart that day? You can still go to Jumpstart's website and pledge to read to a child that day. Every child counts–whether for the record breaking on October 8, or more especially, for the life and blessing they are to us all. Let's give them the best.
Change a life; read to a child!
It's that time of year again! If you've been thinking about homeschooling, and you're, or you need more info, or whatever! Come join me Thursday evening, August 13, from 5:30 to 7:30 p.m. here at Southern Peaks Public Library in Alamosa, CO.
I have homeschooled for fourteen years (my oldest is a junior in college now) and I am still going at it with my youngest. I've lived and schooled in three states, primarily in rural areas, and love providing folks with the info and resources to make the best educational decisions for their children. Homeschooling is not for every child or every family but it is one of many viable (and legal) educational choices we have for our children.
Hope to see you there!
This week of May 24 is dedicated to getting all the last minute matters for Summer Reading done. You won't be hearing much from me here on the blog as a result. 😉 I will be back next week though.
- June 3 Lisa Moore and The Penny Project by the Train
- June 10 Games in the Park: Get Creative with Play, Cole Park
- June 17 Christine Jones-Daboll, drama & music, by the Train
- June 24 Games in the Park: Get Creative with Play, Cole Park
- July 1 Peggy Godfrey, Sidewalk Poetry, check back for location
- July 8 Games in the Park: Get Creative with Play, Cole Park
- July 15 Games in the Park: Get Creative with Play, Cole Park
- July 22 Shadows & Journeys, Now or Never Theatre from Boulder, CO, Special location: Boys & Girls Club, Alamosa
- July 29 Games, Awards, and Ice Cream by the Train
OK now folks, I'm thrilled you're so excited about summer reading coming up–but isn't it a little early to be asking for details? It's still only April! 😉 (Actually, I got my first call in March!) I promise I won't let you miss anything!
But here's the basic gory details for those who just can't wait to hear:
- Program dates are June 1 through July 31.
- Flyers with program info will be available no later than May 15th. They will also be provided to Alamosa schools for teachers to send home.
- Registration is encouraged but optional and will be available online. There is no registration deadline. (You've got enough going on; I don't need to put a deadline on you too).
- All programs will be on Wednesdays, 10:30 a.m.; most (but not all) will be held by the train. More info later.
- Toddler Time (ages birth to 3-ish) will continue, date and times to be announced. Other storytimes will be on hold until September.
- Reading goals will encourage reading a minimum of 15 minutes a day. Why? Because 15 minutes a day maintains kids' reading levels until they are back in school.
And THAT is the most important thing about summer reading! 😉
Much, much more here later. Keep checking back.
Remember–no Toddler Time this Friday, April 17. Babette will be at the state library conference in Pueblo.


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Market Monday: Green, striped and prickly
This morning I went to one of my favorite places in Lake City, KC's Produce Market. It's conveniently about a half a mile down the street from my house and has a real sweet atmosphere. The only thing better than the customer service is the unbeatable price of produce. Most prices in there are cut in half compared to any grocery store, and in some cases even more.
Usually Abe comes with me and helps pick out what we need, and I'll let him pick out a few things that he would like. It's nice, because I can teach him colors and shapes while also displaying the importance of consuming fruits and veggies. However, he wasn't with me this morning, so I was able to shop leisurely for our produce for the week. It was heavenly!
Here are my three favorites from today!
Green onions are such a great addition to so many meals. I absolutely LOVE the way they smell! I also have some nostalgia that is tied to them as well. When I was going to school at NGU, there was a field close by that I would walk to and sit in by myself. One day I discovered that it was a field of green onions, and the owner was happy to let me pick as many as I wanted!
Heirloom Zebra tomatoes are a new discovery I made today. I'm a big fan of all tomatoes, so trying a new kind is fun. I sunk my teeth into one of these this morning, and it was so rich and sweet. I also find them to be visually pleasing.
When a ripe pineapple enters our house, it is usually gone within a few hours. Daniel and I mean about a juicy pineapple.
Where do you enjoy shopping for your produce? What are your favorite fruits and veggies?


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David Bowie The Collaborator (the Legendary Broadcasts 4 CD set)
Sound Quality Rating
For Bowie fans who have all the available official releases already, this four CD set is a worthwhile purchase as an addition to the collection. As these types of recordings go, the sound quality is generally very good – three or four tracks on CD4 sound a little 'muddy'.
Disc 1 features tracks from the 1980 Floor Show from October 1973, so post the last Ziggy show on July 3rd. It is very much the Ziggy era sound and, of course, the real curio here is the duet of 'I Got You Babe. It's also interesting for the live version of tracks from Pin Ups. The only sound fault I noted on this disc was a momentary drop in sound on 'Time' at about 2:29. Sadly it also fades 1984 before it gets to the 'Dodo' part and instead goes straight into 'Can't Explain'. The fade isn't too messy but it would have been good to have the full 1984/Dodo.
disc 2 was of least interest as the 1978 live sound is already well represented by the Stage album. However, it's a pleasant enough listen and it's nice to have a live version of 'Suffragette City' from this period.
Disc 3 might also appear of less interest if, like me, you already have the Back in Anger double cd set of this gig with the Nine Inch Nails. The big advantage of the version included here is that, unlike Back in Anger, it doesn't have the jumps on 'Andy Warhol' and 'Breaking Glass'. It does still have some of the 'clicking' in the background on 'Under Pressure'. Also you don't get 'We Prick You', 'Joe the Lion' , 'A Small Plot of Land' and 'Teenage Wildlife' that are included on the Back in Anger album.
Disc 4 contains a set of tracks taken from various radio and TV broadcasts. It's level of appeal is likely to depend on the Bowie era you favour – 5 of the 16 recordings from 1975. My main interest in this CD was this Young Americans era material – I have always had a soft spot for the medley with Cher because it is so cheesy. It helps if you are also an Iggy fan as tracks 7, 8 and 16 are him performing songs from The Idiot album. Bowie, of course, co-wrote these – I don't know if this was sufficient for the compilers of this CD to include them or if Bowie is also playing keyboards as he did on Iggy's tour at around this time. It's a shame this final disc didn't include some of the songs Bowie performed at his 50th birthday celebration with Lou Reed.
Disc 1 – The best of the legendary US broadcast entitled 'The 1980 Floor Show', which was actually produced in 1974. Notable collaborators include Marianne Faithfull, Trevor Bolder and Mick Ronson.
1. Sorrow
2. Everything's Alright
3. Space Oddity
4. 1984
5. Can't Explain
6. Time
7. The Jean Genie
8. I Got You Babe
Disc 2 – The live broadcast of the last night of The Isolar II World Tour from the NHK Hall in Japan on 12th December 1978. Collaborators include Adrian Belew, who would later join King Crimson, and violinist Simon House, who formerly played in Hawkwind.
1. Warszawa
2. Heroes
3. Fame
4. Beauty And The Beast
5. Five Years
6. Soul Love
7. Star
8. Hang On To Yourself
9. Ziggy Stardust
10. Suffragette City
11. Station To Station
Disc 3 – The FM radio broadcast of Bowie's Outside album tour live from St Louis on 11th October 1995, featuring Nine Inch Nails.
1. Subterraneans
2. Scary Monsters (And Super Creeps)
3. Reptile
4. Hallo Spaceboy
5. Hurt
6. Look Back In Anger
7. I'm Deranged
8. The Heart's Filthy Lesson
9. The Voyeur Of Utter Destruction
I0. Have Not Been To Oxford Town
11. Outside
12. Andy Warhol
13. Breaking Glass
14. The Man Who Sold The World
15. Nite Flights
16. Under Pressure
Disc 4 – Stunning bonus disc featuring rare TV and Radio broadcasts.
The Cher Show 23.11.1975
1. Young Americans (Medley)
2. Fame
3. Can You Hear Me
The Dinah Shore Show 3.01.1976
4. Stay
5. Five Years
Dutch TV 13.10.1977
6. "Heroes"
The Dinah Shore Show 15.04.1977
7. Funtime
8. Sister Midnight
The Tonight Show 3.09.1980
9. Life On Mars
10. Ashes To Ashes
Saturday Night Live 5.01.1980
11. The Man Who Sold The World
The Tonight Show with Jay Leno 13.05.1993
12. Nite Flights
13. Black Tie White Noise
The Tonight Show with Jay Leno 27.10.1995
14. Strangers When We Meet
The Late Show with David Letterman 26.09.1995
15. The Heart's Filthy Lesson
Mantra Studios 28.02.1977
16. China Girl


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This savory quick bread is loaded with two heads of roasted garlic plus chopped fresh herbs of your choice, so it has a big nutty, toasty, herbal flavor, that's ideal with a hot bowl of soup. If you're intimidated about baking bread, a quick bread, which is made with baking powder and baking soda instead of yeast, is the perfect place to start.
Ready In


text:
Vidder Rank: Expert Vidder
Email: email@example.com
(antispam: remove 'LVI' from address)
Bio: I've been away from this site for a long time but looking forward to becoming involved again. Im enjoying learning the art of fanvidding.
1-15 of 29 Videos 1 Next >
donna's VideosSort by: All | Viewer Picks | Council Picks | Awaiting Judgement
Lego Houseby donna 09-22-2012Being Human: this is just a little vid for the uk version of Being Human. Mitchell, Annie and George. I just thought the song suited and i had nothing better to do.
Head Will Rollby donna 09-01-2012Teen Wolf: Teen Wolf vid. Very random but i just wanted to vid something with this show because i love it so much and the horror aspect of the show is really well done.
Lost || Holoceneby donna 07-31-2012Lost: Ensemble vid.
Damon & Elena - If You Runby donna 07-20-2012The Vampire Diaries: I love this ship so. Not holding my breath for them to ever happen though. The meaning behind the vid is that after Elena transforms she'll remember the times Damon compelled her which might change her decision/attitude toward him. if that makes any sens
Snow and Charming Once Upon A Timeby donna 06-02-2012Once Upon A Time: Snow and Charming vid. Spoilers for season 1 finale. I haven't submitted anything here for ages so heres hoping i did it right,
Reign Of Love || ensembleby donna 09-08-2010Lost: little tribute video
All I Need - Sulietby donna 08-21-2010Lost: Because I just love this ship. Still.
Fall On My Knees || Julietby donna 07-12-2010Lost: Tribute to Juliet Burke but lots of Suliet in the second half. I heard this song on a Fringe/Olivia vid and thought it suited Juliet so much.
Lost - Sweet Dispositionby donna 06-26-2010Lost: Tribute to the Lost love connections.
Sawyer & Juliet - Here With Meby donna 06-02-2010Lost: Little Suliet reunion vid.
Sawyer & Juliet ~ What Ifby donna 04-03-2010Lost: Suliet vid leading up to a reunion and a second chance in the sideways world. Cause they broked my heart.
Suliet - A Drop In The Oceanby donna 02-12-2010Lost: Sawyer's reaction to Juliet's death. Spoilers for 6x03
All This Time || Sulietby donna 12-05-2009Lost: A tribute to my ship and how they're meant to be together.
'74-'75 Suliet vidby donna 11-12-2009Lost: A friend requested I use this song and I thought it was right for time trippin Suliet.
Suliet - Sail Awayby donna 10-09-2009Lost: The Incident was a bad dream or AU and James and Juliet sail away together on the sub.
1-15 of 29 Videos 1 Next >


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Types of Transformations in Informatica
Our Informatica Training in Chennai is offering various facilities to get knowledge about the concepts of Informatica. We are also offering great works with experienced faculties. Informatica training is now explaining about some of the important different types of transformations in Informatica.
- Expression transformation
It is used to calculate values in a single row before we writing the target. You can also use this transformation to perform any non-aggregate calculations as well as to test conditional statements.There are 3 types of ports in this transformation they are Input,output and variable.
- Filter transformation
You can filter rows in a mapping through filter transformation. You can pass all the rows from the source transformation to filter transformation through filter condition. If the condition meets only it will passes through the filter transformation.
- Router transformation
It is similar to filter transformation because it also allows user to test condition of data. This router transformation is used to test condition more than once and it also checks rows of data even it is not satisfying the condition.
- Sorter transformation
It allow us to sort data, you can sort the data either in a ascending order or descending order in a specified sort key. It also checks case sensitive sorting as well as specify whether output rows are distinct. This sorter transformation contains only input and output keys. All information are sorted according to the sorting key.
- Rank transformation
It allows us to select a group of value either top values or bottom values, it is not just one value. During this interval power center server caches input data until it performs rank calculations.
- SQL transformation
You will be allowed to pass the database connection information to SQL transformation as input data during run time. This transformation process the query, return rows and database errors. Thus SQL transformation follows two types of mode, script mode and query mode.


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James Walker: Cowboys? Is urban America the new Tombstone?
A long time ago in a country where lawlessness ruled with six-shooters on the hip, a group of lawmen and a group of lawless men who called themselves cowboys kicked up the dust during a gunfight at the OK Corral.
It was the late 19th century and history has immortalized the legendary lawmen and cowboys who engaged in shootouts before law and order tempered the wild frontier.
It was a time when men kept shotguns over the fireplace, bullets in the drawer and habitually slung holsters around their hips or shoved guns down their pants as they walked the town and conducted everyday business and chores.
That was how men protected their families against outlaws — and guns were as common in households as apple pie on the sill and fire roaring in the hearth.
But that critical early American instillation of the right to own a gun to protect oneself and one's family has never been the case in the urban community. While gun ownership is more prevalent in suburban and rural areas, only 19 percent of people in urban areas say they own a gun.
And guns have a different meaning in the black community, where they are viewed not as protection but as weapons of destruction. In the black community, guns mock death with arrogance, attitude and indifference — and mark their territory with the ghosts of their spoils that are used as intimidation.
But despite bullet-ridden bodies, the constant headlines and the news conferences where vows to the public are made, guns in black households are about as uncommon as black mothers calling friends to get a recipe to put schnitzel on the dinner table.
Maj Toure wants that to change.
Toure, a conservative, is the founder of Black Guns Matter — a group that educates people in urban communities on their Second Amendment rights — and he is taking on the National Rifle Association for leaving inner-city people out of the conversation on gun rights.
"The conservative room has, honestly, not done enough for urban America," Toure told NRA board member Willes Lee at the recent Conservative Political Action Conference near Washington, according to Fox News. "It's just what it is. That doesn't mean that's where we stay. That means we have to create liaisons."
Toure said he wants to arm individuals in urban communities with guns to protect themselves from the onslaught of gangs and gun violence striking down youths and making low-income neighborhoods a haven for crime. According to his Facebook page, he believes by arming people and educating the gun owners, conflicts can end without someone getting killed.
He has been touting that message for more than a year as he makes the rounds of conservative media.
"More so than just giving young urban people, of all races, firearms, giving them education about Second Amendment rights, giving them more education about conflict resolution and de-escalation tactics, 'cause that's completely missing in urban areas like the city of Chicago," Toure told Fox Business in 2017.
Toure also sees it as a way to keep young, black men out of the prison system, as many walk around with unlicensed guns they're carrying to protect their lives, not to commit a crime.
I am not sure how that will play out in Peoria, but much of what Toure says I agree with.
I love his message of providing urban America with knowledge of Second Amendments rights and educating young men and women about conflict resolution and de-escalation tactics, which Project Longevity in Connecticut has had success with.
I love his message that conservatives have failed to create and support urban liaisons and that has allowed Democrats to essentially paint any conservative gathering as a rally for klansmen.
And I love his message that too many people in the high-crime communities where he brings his message have slave mentalities.
All of that I agree with.
But arming individuals in urban communities?
I have to swallow real hard on that one.
I happen to be a man who strongly believes in nonviolence and I know putting guns in people's hands puts ideas in their heads — no matter how well intended the theory may be.
I grew up and continue to live in urban America where there is always a tinge of fear and mistrust of black men in general. Unlike white men, every time a black man pulls the trigger, it casts suspicion on other black men.
I wonder what would happen if all urban men were legitimately armed. I wonder what would happen if two men got into a heated argument that got out of control? No matter the color of skin, many men are hot-headed and would be quick to pull the trigger — and regret the action as soon as they cooled off.
According to the Centers for Disease Control and Prevention, gun deaths per 100,000 people in the United States increased from 563 in 2010 to 691 in 2017, a figure that also includes a rise in suicides.
So, there is reason to worry.
I started this column recounting the most famous showdown in the Old West between lawman Wyatt Earp, his brothers and Doc Holliday and the lawless McLaurys and Clantons.
That happened nearly 138 years ago in Tombstone, Arizona, which was then considered the most dangerous town in the West by many.
There are parts of urban communities under siege with violence and getting worse. Police are overwhelmed and understaffed. Innocent people are being shot dead. Children are dying, mothers are crying, families are angry. People are being robbed on the streets. Homes are burglarized, stores broken into. And plea deals continue to put felons caught with guns back on the streets again and again.
Eventually, something has got to give.
We now call men like the McLaurys and Clantons criminals and felons but we use to call them cowboys.
Urban communities may not be Shangri-La but they have yet to become the OK Corral.
But that could be coming if people in urban communities decide they have had enough and start to arm themselves.
What goes around, comes around.
And that is a worrisome thought in a country where many people believe we are heading back to lawlessness.
Cowboys? Is urban America the new Tombstone?
James Walker is the New Haven Register's senior editor and a statewide columnist for Hearst Connecticut newspapers. He can be reached at 203-680-9389 or firstname.lastname@example.com.


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Senior Support Worker - Nights job description
It's all about offering support for life within a vibrant community, where care can be provided but an individual's needs and lifestyle can continue to be enjoyed.
A place our customers can call home' and relationships between our customers and support workers blossom. Our staff, customers and families work together to create purpose and meaning to the day where there is a feeling of security and experience, a sense of Belonging.
You will be providing support to individuals, including those living with dementia, ensuring that Belong's high standards of care and values are upheld in everything we do.
Encouraging independence to customers with everyday living skills, whilst retaining a duty of care for their wellbeing.
There will be no such thing as a typical day for the support worker who is willing to go that extra mile'. As well as being a truly caring person, you will need to be friendly and enthusiastic, prepared to experiment and find different ways of doing things and always act as a professional.
This is truly a wonderful opportunity, so if you have a passion to care and always place the customer at the heart of everything you do, we'd like to hear from you.
Belong has excellent learning and development opportunities in place to help you do so, plus a range of attractive benefits.


text: 30 Dec My Favorite Books of 2011 Posted December 30th, 2011 by Alexa in Uncategorized / 0 comments Sorry for the longer video I just wanted to talk about all of my favorite of the year and why they made the top of my list. If you have a favorites or top 10 post be sure to let me konw so I can come check it out. Twitter Facebook 0 Pinterest 0 StumbleUpon 0


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Welcome! I hope you are enjoying hopping around and grabbing some bright ideas. I can't wait to share my next bright idea with you!
It is student created QR codes!
We all have seen some fantastic products out there where students can scan teacher made QR codes to check answers or to play games. I knew I wanted to incorporate more technology into my classroom this year and QR codes was just the thing, but I wanted to take it a step further. I wanted the students to create them from their published writing. (BONUS: QR codes are new to a lot of students, so the engagement factor was very high!)
So, here's what I did...
1. Had students type paragraphs about themselves. I did this the first week of school, but it could really be used for any writing.
2. Had students copy and paste their paragraph into a QR generator online. There are several to choose from, but we used www.qrstuff.com. Print out 2 copies of the QR code generated from the website.
3. Put one copy of the printed QR codes in a book for the students to scan in class and the other on a bulletin board for all visitors and parents to view!
(Everyone was very impressed, but shhhh, don't tell, but it was VERY easy!)
Now, it is time for some pics!
Here are my students in action scanning each others' codes...
And here is the finished bulletin board that I created...
Wish you could see those darling smiling faces for real! Just imagine bright smiles under those blue faces. :)
A spin off Carly Rae Jepsen song!
This is a picture of my QR code!
Of course, we hit the technology standard on the head! I also love that my students were able to use technology to produce and publish writing on the first week of school!
If you enjoyed this bright idea, please consider joining me on Facebook, TeachersPayTeachers, or Pinterest for more great ideas. :)
For more bright ideas from a variety of other AMAZING bloggers, please browse through the link-up below and choose a topic/grade level that interests you. Thanks for visiting and have a fabulous day!


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Citric have been doing a lot of System Center deployments recently, particularly of Configuration Manager, where companies are using the operating system deployment features to get their Windows 7 rollouts done. I've written up some notes on how one particular customer used SCCM to get control back over their sprawling laptops, and then liked it so much they used it for servers too. Here's the
SCCM case study, which is more about how we worked with the customer than anything technical.
If you need more technical detail - for example:
- please contact us!


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MOSCOW, Oct 8 (Reuters) - The World Bank on Monday slashed its economic forecasts for Russia and cautioned that, even as growth slows, labour shortages show the world's ninth-largest economy is overheating.
The global development lender cut its forecast for economic growth this year to 3.5 percent from 3.9 percent previously, down from last year's growth of 4.3 percent. It lowered its 2013 outlook to 3.6 percent from 4.1 percent.
"Whereas early in the year, growth was rising and inflation declining, now growth is declining and inflation rising," the World Bank said in its twice-yearly Russian Economic Report.
"A challenging external environment and worsening sentiment among businesses and consumers translate into weak growth prospects."
(Reporting by Maya Dyakina; Writing by Douglas Busvine)
((firstname.lastname@example.com)(+7 495 775 1242))
Keywords: RUSSIA ECONOMY/WORLDBANK


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Most people use exercise and a healthy diet to maintain their weight. While those are two key factors, many people forget one more important contributor—sleep. Most adults need at least seven hours of sleep every night to maintain optimum health. Sleep deprivation sends your body into survival mode, which increases your appetite and food cravings, leaving you with unwanted weight gain.
Your Brain and Sleep
The body performs important functions while it sleeps. Much of your body's restoration and repair work takes place while you're unconscious. It's during these quiet hours that you have spare energy that can be used for these important functions. Your brain, too, uses that downtime to reset, repair, and get ready for the day.
Sleep deprivation actually slows down your neurons, those cells that send signals in the brain. In an attempt to get the sleep it needs, your brain slows reaction times, reasoning, and problem-solving in the hopes you will drift off to sleep. At the same time, the brain starts changing the amount of hormones released for controlling the appetite and metabolism.
Sleep Deprivation and Appetite Control
Have you noticed how much hungrier you are when you're tired? That's because the brain releases the hormones that control hunger in different amounts when you're sleep deprived. Sleep deprivation boosts your hunger. While your body is slower to send out and recognize the hormone that signals satiety.
Not only that, the kind of foods you crave when you're tired changes too. You're more likely to reach for chips, cookies, and other high-fat, sugary foods when sleep deprived. With an increase in your food intake and the desire to reach for unhealthy foods, it's no wonder that getting a full seven hours of shut-eye is critical to regulating your metabolism and weight.
How to Get More Sleep
Getting the high-quality sleep you need starts long before you lay down at night. What you eat and your daily habits affect your ability to get a good night's rest. A few ways to set yourself up for success include:
Regular Exercise Early in the Day: Exercise helps maintain your weight but it also helps establish the right conditions for better sleep. You're more tired at night if you've done 30 minutes of vigorous exercise earlier. Avoid exercising within four hours of bedtime as the release of endorphins and rise in body temperature may keep you awake.
Avoid Stimulants: Caffeine and alcohol can both disturb sleep patterns. Caffeine can keep you awake while alcohol interrupts your sleep during the night. Stop drinking caffeine in the early afternoon. If you can, stop drinking alcohol within four hours of your bedtime.
Create the Right Environment: A quiet, soothing bedroom helps you relax and relieve stress. Keep your bedroom temperature between 60-68 degrees at night. Reduce light and sound as much as possible.
Establish a Consistent Bedtime: Your brain helps regulate your circadian rhythms, those processes your body cycles through every day. A consistent bedtime helps to solidify the release of the hormones that make you tired. Along those same lines, try to wake up at the same time every day, even on weekends to your brain and body on schedule.


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What's New
December 6, 2011
Lime Softening Lime enhancement trial (Ohio)
ASI started a trial of its patented lime slurry process at an Ohio drinking water plant. The plant had an on-going history of slaker equipment and piping fouling. As a result the plant would take the equipment off line every 2 weeks for cleaning. The equipment was cleaned prior to starting the trial. After 29 days, the equipment was taken out of service for inspection. It was washed with a garden hose to bare metal clean and placed back into service. Lime reduction estimates are in the range of 30 to 40% with improved water quality. After 43 days, the slurry piping was inspected and the grey PVC pipe was visible without any scale evidence.


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This page is full of those little Interesting Extras that you might be interested in - take a look at some of them - see what you think.
Just type your name in the white box below, then click on either 'Team Jacob' or 'Team Edward'.
Dance Quotescan be interesting and fun to read - sometimes even inspiring - take a look and find your favourite one - just for fun.
Return from Interesting Extras to Home page.


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Korea National Maritime Museum
will guide you to the world
of the ocean, the gateway
to our prosperous future.
Entering the exhibiton hall, visitors are overwhelmed
by the splendor of the splendor of the 'Joseon Missional Ship'
whick is the largest replica in Korea.
More than 10,000 various relics and items have been prepared for exhibition in the National Maritime Museum through public purchase.
The library on the first floor of the museum may be used conveniently by not only visitors but also maritime scholars, workers and local residents. More than 45,000 various maritime books, periodicals and ...
Pair of globes by Newton & SonThese are a pair of globe and celestial globe by Newton
family(Newton & Son; William Newton(1786~1861),
William E. Newton(1818~1879)) who are family of craftsmen in globes. Stars and constellations are presented..
Juk-do JechalThis is the warning board with the contents that 'Juk-do is the land of Joseon that navigation is barred' that was erected in the Nikata Coast in 1837 that this is the data to show that Japan had recognition of Ulreung-do and Dok-do as the land of Joseon.
JohaengilrokThis book recorded by Im Gyo-jin who was the Hamyeol
Hyeongam of Jeolla-do and also held the position of Youngwungwan to carry the duties of Segok (taxed grain) with
the process of carrying the taxed grain from Jeolla-do to ..
Exhibition Explanation
for Foreigners
Individuals or groups that
want to hear the explanation
on the exhibition are advised
to call us in advance.
45, Haeyang-ro 301beon-gil, Yeongdo-gu, Busan 49111, Korea / TEL : 051-309-1900 / FAX : 051-309-1999
When you have questions, please e-mail to email@example.com


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The Actress Who Played Dorota Also Wishes Dorota Had Been Gossip Girl
When Gossip Girl premiered back in 2007, the first question viewers had to answer for themselves was whether they were a Blair or Serena, followed by whether they'd want to date Nate, Chuck, or Dan. But while all of those people swanned around the Upper East Side in outrageous clothes, there was one woman who saw all—Dorota, Blair's put-upon but faithful maid. She was so involved in Blair's schemes and knew so much about the scandalous lives of Manhattan's elite that many fans eventually came to believe that Dorota was Gossip Girl. This—spoiler alert—turned out not to be the case, but Dorota remains a character that you'd definitely want in your corner if you were, say, preparing for your wedding to the prince of Monaco. Here, actress Zuzanna Szadkowski discusses Gossip Girl for the premiere's 10-year anniversary and explains why it was actually a blessing that Dorota rarely had to change out of her maid outfit.
How did you get the role of Dorota?
I auditioned for it because I had a history of playing Polish maids. It was my third Polish maid in a row. The second one I played was on the final season of The Sopranos; I played Carmela's maid. [For Gossip Girl] they wanted somebody over 60, but because I was Polish they wanted to see me anyway [even though] I was in my late 20s. There were no lines in the first episode for Dorota so I was improvising. It was fun and it went well, and then I got the part and I didn't really know at the time what a great job it was. I had heard that the books were really popular so I was hoping it would be a good thing but I didn't even know if Dorota would come back or ever get to say anything.
Dorota working hard for
Ms. Blair on set.
Did they add more for Dorota as the show progressed and the audience started to become more invested in her?
How many maid uniforms did the costume department have?
I only had one! Then after a couple seasons, they gave me a fresh one, but it was pretty much just the one and the one headband. That headband made it for six seasons — the headband is the one thing I took from the set after the show wrapped. Once in a while, I got to dress up; if there was a wedding or event then I actually got to go into the wardrobe room and see those guys. I just worked on an episode of Search Party and the guy who designs for that show worked on Gossip Girl, and he was like, "Hey!" and it was like we barely remembered each other because I had probably been in the wardrobe room of Gossip Girl, like, six times.
Dorota marries Vanya in season three.
Did you ever get jealous while everyone else was walking around in their designer looks and you were in Dorota's maid
I did, except that I learned pretty quickly that I was the lucky one because my outfit was super comfortable. They were in these crazy high heels and these tight, tight dresses, and after a whole long day of shooting everybody was suffering and they couldn't go to the bathroom easily and all that. And I was just in my comfy,
As the show was going on,
were you and the rest of the cast able to follow the plot, or were you as confused as the audience was sometimes?
I was one of the only cast members who regularly watched it when it aired, I was a fan. But around the third season somebody started leaking our scripts to the media, so they started making these very redacted scripts and sometimes you would show up and do a scene and you didn't know what the scene was about because they couldn't trust putting it out there. A lot of it was
A lot of people thought it would be Dorota. Did you think it might be Dorota?
I totally did and I also kind of hoped it would be, and then I was a little disappointed that it wasn't. It was funny because in the final episode there's a scene where Mayor Bloomberg says, "I thought it was Dorota." That was my
I feel like he was secretly a Gossip Girl superfan. Didn't he also give you guys a special Gossip Girl Day?
Yeah, he did. They gave us all a copy of the proclamation, so I actually have the Gossip Girl Day proclamation in my apartment. New York City has always had its iconic show of the moment, and Gossip Girl was definitely that for that time that it was on, in terms of the fact that it was so much about the style and the energy of the city. When we would shoot on the Upper East Side, the fans of the show that were high-school students that actually lived in the world of Gossip Girl would come see us and it was so crazy because I was like, "It's real!" Most of our interiors were shot on a soundstage but we had one house on the Upper East Side that we used for Blair's kitchen and Nate's dining room. [Once] I was wearing my Dorota outfit, sitting in that house waiting to go on, and their Dorota was cleaning the room. She was wearing a maid outfit and everything. She was laughing so much because she was like, "You play me!"
Did Leonardo DiCaprio ever visit the set when he was dating Blake Lively?
If he did I never saw him. But I did meet Ryan Reynolds one time and he struck me as the nicest, most cool celebrity I've ever met in person. They seemed like a really great match to me because they're such warm people. Hollywood can be [something] other than that and they're both really nice and cute and sweet.
Gossip Girl had a long history of amazing guest stars — Lady Gaga, Tyra Banks, etc. Who were some of your
I had a scene with Cyndi Lauper — it was one of my first big scenes I ever had — and that was really cool for me. But my
If a reunion ever happened, would you participate?
Oh yeah, sign me up! I don't imagine that it would but if it did I would be the first one knocking on the door.
Who do you still keep in touch with from the show?
I'm very close with Leighton because she and I spent a lot of time working together and we developed a real friendship. She's one of the nicest things for me about having even worked on the show; my friendship with her is really special to me. She's a great actor and is funny and has great comic timing, and she knew a lot about working on camera. For me it was a little newer because I'd done a lot more
Zuzanna with Andrew Rannells at the 2017 Tony Awards.
How often do you get recognized now as being Dorota?
It happens mostly when I have my hair back. I like to think that I'm more glamorous and cute than Dorota in my regular life. It's kind of on my slummin' it days that I get recognized more. But there's a whole new crop of people who watch the show so even though it's been 10 years ago that it started, I still get high-school kids today watching it afresh. I like being recognized because it makes me feel good about the character, and the fact that the audience embraced Dorota and that I got to grow over time. It was a really good experience in my career so every time I meet a fan of Gossip Girl it makes my day, actually.
From: Cosmopolitan US
This story originally appeared on Townandcountrymag.com.
* Minor edits have been made by the Townandcountry.ph editors.


text:
Professional Auto Care
(713) 270-0474
Why Choose Us?
Service Smart℠
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Have an ASE Certified Master Technician perform an evaluation of your vehicle with each service visit and enjoy additional perks! [More Info...]
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Welcome! Professional Auto Care is the premier full-service auto repair shop in SW Houston, TX near Hwy 59/I-69 and Bissonnet. We have been family-owned and operated since 1983.
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We work on cars because it's what we love doing and we are passionate to share our knowledge with others!
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Professional Auto Care provides honest and reliable automotive repair and car maintenance services by hiring ASE Certified Technicians, providing easy to understand estimates and detailed reports in regard to repair and maintenance services, and personalized service with each visit.
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Professional Auto Care is an award-winning family owned and operated auto repair shop located in southwest Houston. It has been run by the same family, the Serratos Family, for nearly 35 years. Professional Auto Care services Domestic, Asian as well as select European vehicles. We are known for our professionalism, transparency and quality of work. Since our humble beginning in 1983, we always strove to provide the best, most reliable service in Houston with a hint of the personal touch. The founders, Everardo and Claudia Serratos, are still involved with the daily operations of the car maintenance and auto repair shop.
Schedule Service online or speak to one of our ASE Certified Service Consultants about your automotive service needs today. (713) 270-0474


text:
Superbowl result ahead of time
Good afternoon all,
Superbowl weekend and you know what that means, more of Tom Brady's smug face on our tv screens. To think what could have been? Outside of exceptional talent, toughness, work ethic and prettiness there is little between Tom and I. I'm expecting his life to get even a little better this Sunday, Patriots to win 30-17.
The Superbowl remains one of America's great pastimes as does celebrating it with good food and drink. Speaking of good food, be sure to eat well the rest of Superbowl week fieldtomeal.com/the-menu get your orders in now.
Good people of Dallas, remember this week you will receive your meals on Mondays from this Monday on. For those folks in Ellis County and Corsicana you will receive yours on Sunday. Again, please let me know if this presents a problem.
As mentioned in a previous edition, our warehouse has some availability. With plenty of office, warehouse and refrigeration/freezer space it is ideal for a small business operator. Rent is very reasonable and negotiable. Call me on 972-921-6262 if interested.
Yours in good eating
"If more of us valued food and cheer and song above hoarded gold, it would be a merrier world." - J.R.R Tolkien


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There have been many famous onscreen villainous power couple romances throughout history. These criminal couples are known for their love of each other and their crimes against others. Mickey and Mallory Knox, Bonnie and Clyde, and Honey Bunny and Pumpkin are just a few.
A teen burglar couple from China may soon be next on that list. The teenagers were caught on CCTV stealing from a store in the Sichuan province. They broke in and took just over £210 in cash from the register. Detectives and officers were meticulously reviewing the CCTV footage to catch the thieves, but were having a difficult time trying to identify the crooks; until a break in the story happened. At one point during the robbery, these two lovebirds decided to share a kiss, which was caught on CCTV. It was potentially this moment of passion that led to their identification and demise.
Images of the two kissing during the robbery went viral, and a social media user recognized them. This user contacted the police immediately and revealed the identity of the smooching bandits. The couple was later located and arrested with some of the stolen cash still in their possession. Relieved that the two criminals were caught, the store owner himself couldn't help but laugh at the kissing kids on camera. Other social media users have enjoyed giggles at the couple's bad luck. Just as many of the onscreen couples, this criminal duo did not enjoy a happy ending.


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2017 J. Donald Coffin Award
I'm honored to announce Hush Girl: It's Only a Dream has been awarded recognition by the Kansas Authors Club with the 2017 J. Donald Coffin award.
I would like to thank Mrs. Bertha Coffin for making this award available to KAC members in honor of her late husband.
Leave a Reply.


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Frequently Asked Questions
Here at Photografica Creative we understand that you have many questions. We have tried to gather the most common ones here to save you time and frustration.
I'm new to websites, how do they work?
Don't sweat it, that why we are here. You can learn about our proven process in our process page, or you can read this blog post to get you started on understanding the various components at work in a modern website.
What sort of investment does a website require?
The investment needed to build a good website varies, depending on multiple factors, just like the cost of a house varies, depending on the number of rooms and the finishes wanted. As a rough guide, our website projects generally start in the $2,500 – $3,000 range for basic business sites and range upward depending on your unique needs.
How long does it take to design and build a website?
This depends on the size and complexity of the site, and the gathering and creation of the content, but we find for a basic website the typical timeframe is around 4 weeks. If you have a required timeframe, make sure you let us know.
Do I need my own domain name and hosting?
Yes, both of these are requirements for a website. But we can help you with both.
How am I suppose to look after it when it's done?
Websites do require regular care and attention to make sure they are secure and up to date. WordPress gets updated only a few times a year, but your plugins and theme may have much more regular updates. This is one way the community helps keep the platform as secure as possible.
We offer Care plans for out website clients so you don't have to worry about the technical stuff and can focus on what you do well. A care plan might be just to keep the site up to date and backed up, or you can also include some content management as well. Read more about our care plans or talk to use when booking your project.
Is my site 100% secure?
No websites are 100% secure. Failures happen, even at the server level, and no site is impossible to hack. That's why it's imperative you have a plan in place for your website, as it is a very valuable business commodity.
We recommend you subscribe to one of our care plans, and we ensure the site is kept up to date, backed up, and as secure as can reasonably be. We can also teach you about best practices regarding security which will reduce any risk considerably.
Do you write the content for my site?
Building a website is a collaborative effort, and generating the content is normally your responsibility. We can help with stock images if needed, but that will attract an extra fee unless it's included in our quote. If you don't like creating content at all, you are in luck, as we are highly qualified in many fields. As well as being our head designer, Geoff is both a professional photographer and has a Bachelor of Arts in writing, and can certainly assist you in content creation if you need it. From copy to professional photos (if you're in our local area), we can help you hone your message and polish your presentation.
Do you do e-commerce / online stores?
Absolutely. We typically use Woo Commerce, which is the leading e-commerce solution and is now owned by the same company as WordPress itself.
Will my website work on mobile devices?
Yes it will. We only build responsive websites, which means your website will look good on all devices, including tablets and smart phones.
Can you design my logo?
Yes, for sure. We work in conjunction with an experienced graphic design team to offer excellent rates and fantastic work. See our logo packages here.
Why WordPress?
WordPress is the world's leading CMS (Content Management System).
A Content Management System is a tool that allows you to maintain the pages of your website yourself, without the need for any technical skills. A CMS allows you to edit and add pages, images, products or blog entries to your website. No additional software is required – all you need is a web browser and an internet connection.
I have been making website for well over 20 years, but consistently for about 10. I have used many technologies, including HTML/CSS static sites and managed CMS applications like Squarespace. But WordPress is the absolute best as far as I am concerned. To this end, it is the only application I use to build websites. If you want to use something else, we are not the right fit for you.
Can you help me with Social Media and Email Marketing?
Sure. We can include both social media and email marketing components into your project. We will discuss this if we meet.
Can you provide training?
Absolutely. We can offer training by a qualified trainer, as part of your website package, or it can also be delivered as a standalone product.


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Electronics Notes...
Page Contents
Charge, Current, Voltage
Conventional Current And Charge
Historically positive charge moves through the circuit from the positive to negative terminals. This is called conventional current. We now know that it is, in fact, the flow of electrons from the negative to positive terminals that is current. Due to the historical precedent, current is still often shown as conventional current.
Current, $i$, is the amount of charge, $q$, that moves through a point in the circuit at any time. $$i = \frac{\mathrm dq}{\mathrm dt}$$ Charge, $q$, is measured in Coulombs. One electron has a charge of $-1.6 \times 10^{-19}$ Coulombs. This is the smallest unit of charge possible.
Voltage, $V$, is the amount of work (in Joules) that must be done per unit charge to move between two points in a field. $$V_{ab} = \frac{\mathrm dw}{\mathrm dq}$$
Ohm's Law
Kirchoff's Laws
Two important laws: Kirchoff's voltage law and Kirchoff's current law.
Kirchoff's current law says that the sum of currents flowing into a node must equal the sum of currents leaving a node. This is often expressed in another way: the sum of currents entering a node must always be zero. This works because we label, by convention, all currents entering the node as positive and all currents leaving the node as negative.
Kirchoff's voltage law says that the sum of voltages around a closed circuit must be zero
Resistor Colour Codes
In the drawing to the left you can click on the value-boxes to change the colour bands on the resistor to find out the resistance represented by the colour encoding. Note it only shows a 4-band resistor. 5 and 6 colour bands are possible but not shown here.
Note: Sometimes the click event on the canvas doesn't fire... not quite sure why that is. If first click doesn't work, persevere :)
Some popular ways of remembering the resistor colour codes include "Bad Boys Ravish Our Young Girls But Violet Gives Willingly" and my fav, "Bad Booze Rots Our Youg Guts, But Vodka Goes Well".
Resistor's In Series
Resistors in series can be "collapsed" into an equivalent single resistor with a resistance that is the sum of all the resistances of the individual resistors.
Using Kirchoff's voltage law: $$V_1 + V_2 + V3 - V_s = 0$$ Using $V = iR$ we can substitute in for the individual voltages across each resistor. Note that because this is a closed loop the current though each resistor will be the same (as there is no path in which the current can "split" up). $$iR_1 + iR_2 + iR3 - V_s = 0$$ $$\therefore V_s = iR_1 + iR_2 + iR3$$ Now, $V_s$ can also be re-written using $V = iR$ as $V_s = iR_t$, where $R_t$ is the equivalent, total, resistance of the resistors in series... $$\therefore iR_t = iR_1 + iR_2 + iR3$$ $$\mathbf{\therefore R_t = R_1 + R_2 + R_3}$$
Resistor's In Parallel
Resistors in parallel can also be "collapsed" into an equivalent single resistor...
Using Kirchoff's current law we can say that $i_t = i_1 + i_2 + i_3$. Using $V = iR$, we can say the following: $$\begin{array}{ccc} V = i_1R_1 & V = i_2R_2 & V = i_3R_3 \\ \therefore i_1 = \frac{V}{R_1} & \therefore i_2 = \frac{V}{R_2} & \therefore i_3 = \frac{V}{R_3} \end{array}$$ Subsituting the above back into $i_t = i_1 + i_2 + i_3$, gives us the following. $$ i_t = \frac{V}{R_1} + \frac{V}{R_2} + \frac{V}{R_3}$$ And, of course, $i_t$ can also be re-written, giving the solution: $$\frac{V}{R_t} = \frac{V}{R_1} + \frac{V}{R_2} + \frac{V}{R_3}$$ $$\mathbf{\therefore \frac{1}{R_t} = \frac{1}{R_1} + \frac{1}{R_2} + \frac{1}{R_3}}$$
Voltage Divider
Using Ohm's law we know the following. $$V_1 = iR_1 \implies i = \frac{V_1}{R_1}$$ $$V_2 = iR_2 \implies i = \frac{V_2}{R_2}$$ Using Kirchoff's voltage law, and substituting in the above, we know that, $$\begin{align} V_t & = V_1 + V_2 \\ & = iR_1 + iR_2 \\ & = i(R_1 + R_2) \end{align}$$ This means that we can say, $$i = \frac{V_t}{R_t} = \frac{V_1}{R_1} = \frac{V_2}{R_2}$$ Substituting $i = \frac{V_1}{R_1}$ into $V_t = i(R_1 + R_2)$ gives... $$V_t = \frac{V_1}{R_1}(R_1+R_2)$$ $$\mathbf{\therefore V_1 = V_t \times \frac{R_1}{R_1+R_2}}$$ Substituting $i = \frac{V_2}{R_2}$ into $V_t = i(R_1 + R_2)$ gives... $$V_t = \frac{V_2}{R_2}(R_1+R_2)$$ $$\mathbf{\therefore V_2 = V_t \times \frac{R_2}{R_1+R_2}}$$ In words, we can say that the voltage across the second resistor is proportional to the ratio of the second resistance to the total resistance.
One issue to be aware of is that any load placed across $R_2$, i.e., in parallel with $R_2$, will change the effective resistance of that node (remember resistors in parallel can be "collapsed" into an equivalent single resistor). Therefore, be aware that the load across $R_2$ will also influence the ratio of voltage division.
Current Divider
$$i_tR_t = i_1R_1 $$ $$\begin{align} i_1 & = \frac{i_tR_1}{R_1} \\ & = \frac{\frac{R_1R_2}{R_1+R_2}}{R_1} \times i_t \\ & = \frac{R_2}{R_1+R_2} \times i_t \end{align}$$
The Wheatstone Bridge
The Wheatstone Bridge is a circuit for measuring resistance very accurately. This material is based on the link to the Texas Instrument tutorial...
Using Kirchoff's voltage law around the loop consisting of $R_2$, $V_{out}$ and $R_4$ we get the following. $$-V_2 + V_{out} + V_4 = 0$$ $$\therefore V_{out} = V_2 - V_4$$ We can find the voltage across $R_2$ and $R_4$ by using the formula for voltage dividers: $R_1$ and $R_2$ are one voltage divider and $R_3$ and $R_4$ are the other voltage divider. Using the voltage divider formula we get the following two results: $$V_2 = \frac{R_2}{R_1+R_2} \times V_t, \qquad V_4 = \frac{R_4}{R_3+R_4} \times V_t$$ Here $V_t$ is the supply voltage. Substituting these into the first formula we get... $$ \begin{align} V_{out} & = \left(\frac{R_2}{R_1+R_2} \times V_t\right) - \left(\frac{R_4}{R_3+R_4} \times V_t\right) \\ & = \left(\frac{R_2}{R_1+R_2} - \frac{R_4}{R_3+R_4}\right) \times V_t \end{align} $$ If three out of the four resistances are known and the current across the $V_{out}$ branch is zero, the third resistance can be calculated.
Let's say that we don't know the resistance of $R_3$. If we set all the other resistors to be equal so that $R_1 = R_2 = R_4$, then the above formula simplified to the following.... $$V_{out} = \left(\frac{1}{2} - \frac{R_k}{R_u+R_k}\right) \times V_t$$ Where $R_k$ is the known resistance and $R_u$ is the unknown resistance. This assumes that $R_u$ is roughly equal to $R_1$ and that all $R_k$ resistors are very closely matched.
A simple re-arrangement gives us... $$V_{out} = \frac{1}{2} \times V_t - \frac{R_k}{R_u+R_k} \times V_t$$
In the above, $V_{out}$, $V_t$, and $R_k$ are all known. We know $V_{out}$ because we can measure it and the other known parameters are already set apriori. With more simple re-arrangement we get... $$0.5V_t - V_{out} = \frac{R_k}{R_u+R_k} \times V_t $$ $$\therefore \frac{0.5V_t - V_{out}}{V_t} = \frac{R_k}{R_u+R_k} $$ $$\therefore \frac{V_t}{0.5V_t - V_{out}} = \frac{R_u + R_k}{R_k} $$ $$\therefore \frac{V_t \cdot R_k}{0.5V_t - V_{out}} = R_u + R_k $$ $$\therefore \mathbf{R_u = \frac{V_t \cdot R_k}{0.5V_t - V_{out}} - R_k} $$
And now we can calculate the unknown resistance... why is this useful? Because this unknown resistance is our sensor. It could be a thermistor, LDR, or whatever... something that changes resistance due to the thing we're trying to measure.
One thing to note is that the $V_{out}$ of the Wheatstone Bridge is non-linear as the figure to the left shows: $V_{out}$ does not change linearly with changes in the unknown resistance $R_u$! In the figure I just picked pretty arbitrary values for the various knowns.
So... why use this rather complex arrangement to measure an unknown resistance when we could do the same using a simple voltage divider? The answer lies in the sensitivity of the measurement system. This is covered in the next section.


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Elemental Building Blocks: Filtering time-series data
Solving typical problems – the easy way
Post by Marcus Müller
Over at StackOverflow and DSP Stackexchange, I often meet questions that involve processing of data.
People wonder how to do basic tasks such as in this question on how to filter sets of EEG data into different, EEG-typical frequency bands, efficiently:
Let's say I have a 2 second data set taken at 220Hz sample rate and I would like to filter out the frequency bands associated with the EEG Spectrum:
$$\begin{align}What would be the most simple approach to do this ?
\Delta:& [1,3]\text{ Hz}\
\theta:& [4,7]\text{ Hz}\
\alpha_1:& [8,9]\text{ Hz}\
\alpha_2:& [10,12]\text{ Hz}\
\beta_1:& [13,17]\text{ Hz}\
\beta_2:& [18,30]\text{ Hz}\
\gamma_1:& [31,40]\text{ Hz}\
\gamma_2:& [41,50]\text{ Hz}
Well, of course, being the GNU Radio fan that I am, my reaction to this was:
So the simplest approach was this GNU Radio companion-designed flowgraph:
GNU Radio companion filtering flow graph Generating this flowgraph file generates a python program that uses GNU Radio to do the signal processing, on as many CPU cores as there are. You can then run it as
$ ./bandpass_filters.py -f {input file containing float32 samples, one after the other}
What's happening underneath
This isn't the most elegant way of doing things, but I think the idea is straightforward:
- We take his eight passbands, and instantiate a Band Pass Filter block for each
- As an input, we take a simple sample file – just 32bit floats, one after the other. Any programming language I can think of has a way of writing a file containing arrays of raw binary data – so let's just use our File Source block to get the samples from a file.
- To set the file name we're reading the samples from, we use a Parameter. That is a woefully underused feature – more on it below.
- And we'll finally write out the resulting digital signals (=sequences of numbers) to files with the input file name and a suffix describing the individual pass band it contains, using File Sink blocks.
Now, what happens when you click the "generate" button is that GNU Radio companion takes this graphical flow graph and converts it to a python file, which instantiates all the blocks, and tells the GNU Radio Runtime which blocks are connected, and then tells GNU Radio to start and run the flow graph, until its work is done.
What happens at execution time is exactly that:
- Python loads the GNU Radio Runtime library, which contains all the logic on how to get samples in and out of blocks, and the libraries containing the actual blocks (here, that's gr-blocks for the File blocks, and gr-filter for the Filters), it evaluates the flags given at the command line according to the Parameters we used (that's why the "-f" works)
- instantiates these Blocks (which happen to be C++ classes, which get mapped to Python classes here), and
- using connect calls it tells the GNU Radio runtime that as soon as the flow graph is started, the individual blocks should be asked to produce, process and consume samples, hand them over to the right "downstream" block, and repeat that until everything is done.
So although it seems we designed our DSP in a very abstract, "sandboxy" environment, we actually just generated a bit of Python code that uses a C++ library.
All the actual marshalling (i.e. calling the individual blocks' signal processing functionality on input data, and making sure the output of the filters reaches the file sinks) is done in C++; which also means that we don't really need to worry a lot about performance here; we just design our flow graph.
Things are fast (and how we figure out whether they are)
Talking about real-world performance:: Each of these blocks runs in its own thread; that means that this flow graph will automatically make the most of multicore CPUs which you're likely to find in anything you want to run signal processing on – but it will still work, reasonably well, even on a single CPU, because these filters were written and refined with performance in mind.
William John-Pierre Duhe, the person asking this question, did so, originally, on the Mathematica Stackexchange daughter site; for him, who seemingly has a strong Mathematica background, 16GB of samples seem to be "a lot of data", as he mentions in a comment:
I have roughly 16gb of data laying there that will need to be analyzed! Thanks again for this feedback it helps immensely. I have a workflow application designed in Mathematica and it's important I stay in that environment but I appreciate the suggestion to switch the MatLab. I will potential move this to LABVIEW later to be embedded on an FPGA also.
He's seriously considering using an FPGA; now, that is a smart move if you need your data filtered efficiently in real time at high rates, no doubt, but that data is lying somewhere on a hard drive or SSD; it's sampled at 220 Hz. Doing this in hardware does sound a bit like overkill, doesn't it? How comes someone who wants to stay in a Mathematica environment even considers doing hardware?
Now, I couldn't help but simply test how far we'll be getting with my flow graph:
I tried this with a 200MB "dummy" file, creating eight 100MB output files – this, to and from a temp directory, took a whole 13 seconds. I'm pretty hopeful it's fast enough! I benchmarked this a bit, and it seems the source is able to push through about 20 million samples per second; the slow part is the writing to the 8 files.
Notice how, even if we assume that starting Python, and loading the GNU Radio libraries took a whole second, the effective time spent (13s) on these 50 million samples says we're doing but a little more than 4MS/s, and yet I claim that one can do about 20 MS/s on my machine – how can I come to that bold statement?
I actually modified the flow graph a bit just to be able to ignore the file interactions. For that, I used GNU Radio Companion's "disable" functionality to get rid of all the File Sources and Sinks. They get grayed out and will not be present in the Python code that GRC is going to generate:
Excerpt of modified flow graph for benchmarking
In their place, I added Null Sinks and a Null Source instead. These do nothing then constantly consume all their input (and do nothing with it), and constantly producing zeros as fast as possible to their output, respectively. I added a Head block, which makes the flow graph terminate after a Billion items have been produced – otherwise, it would run on forever.
So, executing this flow graph, we can eliminate the whole file read `and write overhead, and just focus on the operations GNU Radio still needs to do (we're neglecting the fact that the Null Source has to write zeros, and the Head block copies its in- to its output, but aside from that (which should be really fast), there's no touching of these samples).
The Probe Rate block just counts the number of items that "whoosh" by, and sends them as a message to the Message Debug block, which prints them:
(((rate_now . 2.03108e+07) (rate_avg . 2.07489e+07)))
(((rate_now . 2.09953e+07) (rate_avg . 2.07858e+07)))
(((rate_now . 2.08624e+07) (rate_avg . 2.07973e+07)))
As you can see, we're doing about \(2\cdot10^7\) S/s = 20MS/s here – pretty OK for for having nine filters here.
Next time, I'll write a shorter blog post about why we're using the ninth, "pre-filter" here, and why the output files are sampled at half the input rate.


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DIY Badge - Key Holders
Report Copyright Infringement View in OSM UK View in OSM NZ
Design, Sand down, paint, drill and screw in hooks for a key holder.
Wood, Paint, Hooks, Sandpaper
1 - Pre-cut enough pieces of wood to around A5 size - We purchased a large piece at B&Q and asked a member of staff to cut it to the correct size for us.
2 - Design on paper - Get the Cubs to draw out a rough version of their desing onto a piece of A5 paper, remind them to keep the designs large and bold, as painting intricate designs can be tricky (unless you have excellent painting equipment at your hut)
3 - Sand down the wood - Give each Cub a piece of sandpaper and get them to smooth all the edges, they don't need to spend a huge amount of time doing this.
4 - Paint design on to the wood - we advised them to sketch out the basic outline with a pencil first if they needed to give them a guide when they are painting.
5 - Drill hook holes - take each Cub at a time and get them to drill approx. 3 holes for key hooks and a hole in the top to put a eyelet for hanging the key holder up by.
6 - Screw in hooks - get them to screw in their hooks and eyelet into all the holes provided.
I have done this activity with the Cubs several times over the last 10 years or so and it works really well and is a good way to pass this part of the DIY badge. Have fun!
Use roughly A4 size pieces of MDF, square or circular, pre-painted with blackboard paint.
Cubs screw a bar hook to the back of the board - use a bradawl if required to get them started.
Using 'no nails' glue, stick an old music cassette holder to the front to hold chalks.
Glue ribbon or braid around the edges.
Decorate board using test pots of emulsion and letter stencils and/or stickers.
Paint and glue on a couple of wooden clothes pegs to act as note holders.
Drill and screw in hooks to hold keys.
Add chalks to the holder.
Badge Links
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text: Home > Diet and nutrition > Nutrition Basics Updated 25 April 2013 Power up with whole grains We constantly hear that whole grains are good for us and that we should include more of them in our diets. But what exactly are whole grains and what makes them so special? 0 iStock Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » 10 foods to boost your immune system Your quick guide to Banting We constantly hear that whole grains are good for us and that we should include more of them in our diets. But what exactly are whole grains and what makes them so special? "A grain is considered whole when all three parts of the kernel – the bran, germ and endosperm - are present. Together they provide a whole pack of nutrients," says Brigid McKevith, registered dietician & public health nutritionist of Cereal Partners Worldwide (CPW). According to McKevith, the bran (the fibre-rich outer layer) provides mainly fibre but also minerals (calcium, magnesium, potassium, phosphorus, sodium and iron) and high concentrations of B vitamins (thiamin, niacin, riboflavin and pantothenic acid), whereas the germ (the nutrient rich inner core) contains unsaturated fatty acids, including some essential fatty acids like linoleic acid. Finally, the endosperm (the middle starchy layer), is the energy source of the whole grain, providing predominantly carbohydrates, (mainly as starch) but also some proteins and B vitamins. "Both the germ and bran are a rich source of phytochemicals and antioxidants - including some valuable antioxidants not found in fruits and vegetables. Refining normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain's protein is lost, along with at least seventeen key nutrients," McKevith explains. Whole grains include grains like wheat, corn/mealies, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their "whole" form, and even popcorn! The benefits of whole grains "People who eat more whole grains are generally healthier, have a healthier body weight over time and have a reduced risk of heart disease, stroke, diabetes and some forms of cancer," says McKevith. "Scientific studies consistently show that people who eat at least 48 grams of whole grains each day can reduce the risk of coronary heart disease and diabetes by between 20-40% and certain cancers by up to 40%." According to the Cancer Association whole grains help protect us against cancer by reducing the risk of colorectal cancer and colon cancer. "Whole grains are rich sources of fermentable carbohydrates, which are transformed by the intestinal flora into short-chain fatty acids. These acids can reduce the activity of certain cancer-causing factors. Whole grain fibres also increase faecal bulk and bind carcinogens, which can be speedily removed from the bowel before they cause problems." Other benefits of whole grains indicated by recent studies include reduced risk of asthma, healthier carotid arteries, reduction of inflammatory disease risk, healthier blood pressure levels and less gum disease and tooth loss. Go for 48 grams per day To gain the benefits whole grains have to offer, health organisations recommend eating at least 48g (3 x 16g servings) of whole grains a day. Unfortunately the majority of people are not achieving their daily recommended intake of whole grain. "Current consumption of whole grains is well below dietary recommendations globally," says McKevith. "Evidence from various international studies suggests that just 1 in 10 is achieving an intake of 48g/day wholegrain," she adds. How can I increase my intake? "Start your day with a whole grain breakfast cereal," McKevith advises. "Choose a breakfast cereal that contains at least 8 grams of whole grains per serving." Swap white bread for whole wheat bread, switch to whole wheat noodles and swap white rice for brown or wild rice. "To start, try mixing white rice with brown rice." McKevith also advises that you look for the word "whole" before the grain in a food product's ingredient list (for example "wholegrain wheat"). Also check whether whole grains are listed towards the start of the list (this is an indication whether it's one of the main product ingredients). Is it whole grain or not? Save a copy of the useful info below and take it with you the next time you go shopping: Wheat Whole grain: Bulgur wheat, cracked wheat, wholemeal flour, durum wheat (used in pasta), spelt, buckwheat. Not whole grain: Cous cous, white flour, puffed wheat breakfast cereal, wheat germ, bran, wheat flour tortillas Oats Whole grain: Whole oats, rolled oats, porridge (also know as "oatmeal"), oat flake Not whole grain: Oat flour Barley Whole grain: Whole barley, hulled barley, naked barley. Not whole grain: Pearled barley, barley flakes and barley flour Rice Whole grian: Brown rice and wild rice Not whole grain: White rice and rice flour Corn Whole grain: Corn on the cob, popcorn and whole corn tortillas Not whole grain: corn flour, polenta and corn grits Other cereals, grains and seeds Whole grain: Rye, millet, sorghum, triticale, teff, amaranth, quinoa Not whole grain: flax seeds, sunflower seeds, chick peas and soy peas So, now that you know what whole grains are, why not include more in your life? You'll not only keep your taste buds happy and your hunger pangs at bay, you'll also boost your health along the way. (Sources: Whole Grains for Health, Nestle, Cereal partners worldwide, US Whole Grains Council ; Cancer Association of South Africa, www.healthcastle.com) Birgit Ottermann NEXT ON HEALTH24X 5 reasons to love avocados 2018-10-14 07:00 More: Diet and nutritionNutrition Basics advertisement Read Health24's Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... Live healthier Lifestyle » E-cigarettes: Here are five things to know E-cigarettes have become hugely popular in the past decade, but a rash of vaping-linked deaths and illnesses in the US is feeding caution about a product that's already banned in some places. Allergy » Ditch the itch: Researchers find new drug to fight hives A new drug works by targeting an immune system antibody called immunoglobulin E, which is responsible for the allergic reaction that causes hives.


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Marriage Support Program
Marriage Support Program
Al-Mustafa Welfare Society regularly organizes Congregational Marriage Programs all over Pakistan in which number of marriages are done in a program and Al-Mustafa also supports individual Marriages in availability of Marriage Support Fund. In Congregational Marriage Program, we provide the following items to each couple in order to support them.
1. Basic Home Furniture which includes
- Double Bed with side tables
- Two Chairs along with table
- A Cupboard
- Bed Foam, Blanket and Pillows etc.
2. Sewing Machine
3. Pedestal Fan
4. Steel Crockery
5. Dinner Set
6. 35 Guests for each couple