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Assessing biometric surveillance in Brussels' wake; data lake implementation tips
With Big Brother watching, what could go wrong? Biometric surveillance is drawing attention -- and trepidation -- in the wake of the tragic terrorist attacks in Brussels. In this week's Searchlight, analysts discuss the present and future
Uber privacy policy spurs outcry; robotic automation set to displace knowledge workersAutomation, Consumer data, Data privacy, Privacy rights, SMB, Uber
Uber's new privacy policy, which allows the company to access user data even when its app is not in use, has privacy advocates and some consumers squirming, and many asking, "Who...
Apple iOS 9 dives into deep linking; the rise of the chief IoT officer?Apple iOS, BPO, CISO, Data privacy, Deep linking, GRC strategy, Internet of Things, iot
Many of Apple's revelations at this year's Worldwide Developers Conference (WWDC) -- a new streaming service, an updated Apple Maps and a revamped Siri -- were not, arguably, all that revelatory. There was one standout, however, as Assistant Site Editor Brian Holak discusses in this week's...
CIOs can take advantage of Apple iCloud hack; cloud BI in e-commerceApple, Big Data, CIO, Cloud analytics, cybersecurity, Data Leakage, Data privacy, E-discovery, Governance, icloud, IT talent, Mobile, Paypal, Startup, Talent acquisition
Security experts, the media and Hollywood were thrown into a tizzy in response to the leak of celebrity nude photos in Apple's iCloud breach. For CIOs, however, the big news offers a hidden opportunity to
Two-speed IT at Gartner Catalyst, and which CDO role will prevail?Agile, Big Data, Chief Data Officer, Chief Digital Officer, CIO, CIO Decisions, CISO, Compliance, cybersecurity, Data Mining, Data privacy, Digital strategy, E-discovery, Gartner, Hybrid cloud, Mobile Application Development, NSA, Target data breach, Vendor management, Waterfall development
John Deere's director of enterprise architecture Mano Mannoochahr kicked off the big data discussion at this week's Gartner Catalyst Conference in San Diego, and his keynote sparked some discussion on the benefits of both waterfall and agile. Read Senior News Writer Nicole Laskowski's take on how...
Big data architecture dilemma; Russian hackers' theft as CIO advantageAT&T, Automation, Big Data, CIO, Compliance, Data breach, Data privacy, Hackers, Paypal, Security compliance
Tesla's decision to build an ERP system from scratch rather than upgrade its SAP software has IT circles abuzz. It highlights a longstanding quandary for CIOs as they architect for big data: To build or to buy? In part one of senior news writer Nicole Laskowski's two-part series, get expert advice...
The dawn of the chief marketing technologist; cloud ERP to the rescueBig Data, C-level, CIO, Cloud Computing, Cloud ERP, Customers, Data Analytics, Data brokering, Data privacy, Data Science, Data scientist, Disaster Recovery, Enterprise Resource Planning, Governance, Internet of Things, IT governanace, Marketing, Mobility, SaaS, Transparency
Marketing and brand awareness today sure aren't what they looked like in the age of Mad Men, associate editor Emily McLaughlin writes in this week's Searchlight. Marketing to today's digital consumers requires the bridging of marketing and IT, resulting in the


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Industrial Touch Panel
12.1" XGA Fanless Touch Panel PC
- Powered by Intel® Celeron® J1900 processor
- Low power CPU
- Isolated, COM, USB and LAN ports
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Slim-type 22" WSXGA TFT Fanless Medical Panel PC
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Rail Safety & Security
EN50155 and EN45545 Certified Railway Embedded Computer
- Onboard 4th Generation Intel® Core™ processor (Haswell) and 8GB DDR3L
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Rugged Industrial Panel PCs
Built to withstand harsh environmentsAny automation environment requires the right equipment for the job. Axiomtek's range of fanless touch panel PCs offer full IP65/IP66 protection, touch screen interaction, and up to 15.6-inch display size. Our units are ready to take on the toughest jobs without fail.
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Ensuring safety and security on all transportation systemsEmbedded systems are driving the forefront of transportation technology. Marine and rail transport systems can rely on automation for added safety and security, whether navigating vast distances or ensuring the safety of of millions of daily commuters.
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Medical Grade Computers
A Standard for the Healthcare IndustryAs technology in healthcare advances, so should our interfaces. Axiomtek provides a range of carefully engineered medical-grade panel PCs and displays suitable for almost any healthcare environment.
- Large 22-inch display models available
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- Low-power Intel® Atom™ and Core™ processors
- Water and dust-proof
- Purpose-built for medical environments

subset: commoncrawl


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Bowls are my favorite kind of meals, and this Buckwheat Avocado and Zucchini Bowl is no exception. Are you a buckwheat fan?
Benefits of Buckwheat
Here are a few reasons you should be boiling some of this goodness, like right this minute! Buckwheat is high protein, making it a great substitute for meat. Some researches found that buckwheat may help manage diabetes. I am always researching foods that help with digestion, and I was happy to learn that buckwheat cleans and strengthens the intestines. And for all you gluten-free eaters! I'm happy to announce buckwheat is gluten-free! To top it all off, add some veggies (and you got a fulfilling meal in one bowl). The avocado will provide a source of healthy fats and zucchini is good for maintaining eye health. Enjoy this quick recipe of buckwheat avocado and zucchini.
- 1 cup cooked buckwheat (follow back of buckwheat package for cooking instructions)
- 1 zucchini
- 1 Tablespoon extra virgin olive oil
- A pinch of salt
- A handful of fresh parsley
- 1 avocado
Cook buckwheat according to the package instructions.
Slice 1 zucchini.
Heat up 1 Tablespoon extra virgin olive oil in a skillet. Add sliced zucchini and a pinch of salt. Sauté for 4 minutes both sides.
Combine 1 cup cooked buckwheat with zucchini, a handful of chopped parsley and 1 avocado, sliced.
If you make this recipe, I'd love to see pics of your creations on Facebook and Twitter Hashtag them#saladmenu.com and Instagram with hashtag #saladrecipes


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Check out our 2019 Corvette GIFT GUIDE with The Best Gifts for Car Lovers for your special man this Holiday!
- First, ask yourself, "What does my man like to do? "
- Is he a sports enthusiast, a world traveler, or a Car Enthusiast?
- Does he make his hobby his full-time job?
- If he is not tinkering with his Corvette, shining his car, then is he driving it?
- Does he have more pictures of the car than his dog, kids or grandkids?
- When he tells a story, does he love to tell great stories about his car?
- What does he love reading about? Corvettes?
Do any of these apply to your Man? If you answered yes to more than one of these questions, you probably are looking for a gift for a Corvette Enthusiast.
Then your search for the best Gifts for Car Lovers ends here. Our 2019 Holiday Gift Guide features the Top 5 BEST Corvette and related gifts for men and women and they won't break the bank!
No matter what the occasion, Christmas, birthday, or just a love gift, a Gift Subscription to Vette Vues Magazine is one he will enjoy 12 months of the year!
12-Issue Vette Vues Magazine for $25.95 (United States Postage)
Need more help? Searching for another gift for your brother, dad, boyfriend, or husband can be a tough task. We have even more gift ideas for the most important man in your life!
$25.00 with Free United States Shipping
The Corvette Black Book is Now In Stock and Ready to Ship! The Corvette Black Book 1953-2019 is 160 pages a full ten inches in height. The beauty of the Corvette Black Book, like the car itself, is in its evolution. These are pocket-sized marvels with thousands of Corvette facts, options, and option codes, exterior and interior colors and codes, production figures, serial numbers for the body, engine, and component parts, original "window sticker" prices, and a compilation of each model's unique details. By categorizing all this in a precise year-to-year format, the Corvette Black Book puts phenomenal expertise at your fingertips.
In addition to the Corvette Black Book, the Corvette Enthusiast probably would enjoy the 480-page anniversary book from Vette Vues Magazine.
Only $19.95 with Free United States Shipping
When Vette Vues Magazine celebrated its 35th anniversary of uninterrupted monthly publication the magazine produced a 480-page collector edition Best of Vette Vues. Since 1972 Vette Vues has covered the Corvette hobby. This book features a special collection of articles published over the history of the magazine as well as featured vehicles. The 35th-anniversary issue spotlights the people, companies, and events that have made the Corvette hobby what it is today.
For that Corvette fan, we have got you covered with plenty of more options….
For only $39.95 you can give a year's subscription to Vette Vues Magazine and one of our See the USA in a Corvette T-shirt. (Offer only good in the United States).
Would you like to see what is in an issue of Vette Vues Magazine? Check out our Issue Preview.
Only $39.95 for a Gift Combo which includes 12-issues of Vette Vues Magazine and a Vette Vues Corvette T-shirt from our theme See the U.S.A. in a Chevrolet Corvette. (United States Shipping is included!)
Starting at $22.95 with Free United States Shipping! A Vette Vues Corvette T-shirt makes one of the Best Gifts for Car Lovers. We have several Corvette style shirts to choose from, no matter if they like Classic Corvettes or the Newest Years! Our Corvette shirts are 100% pre-shrunk cotton and the print is beautifully silkscreened on the back of the tee with a small crest on the front.
A Corvette related gift is especially relevant to the guy or girl who is a car lover!
While you are here check out our Recent Blog Posts. There are lots of Corvette historical facts, specifications and information for you to enjoy.


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Assalamualaikum and May Peace Be Upon You
Welcome to the Center for Testing, Measurement and Appraisal (CeTMA), Universiti Utara Malaysia (UUM)'s portal. CeTMA is one of the centre of excellence at Universiti Utara Malaysia. Its establishment reflects the university's deep concern for the need in creating awareness about behavioral implications in business, economics and education. At CeTMA, we aim to serve organizations in the areas of instrument testing and assessments; and personality profiling. Among others, we offer expertise in testing, measurement and appraisal; survey research; contract research; consultation; instrument development, data collection and professional data analysis services; and customized training. This portal aims to provide information, guidance and a communication channel for our clients who come from variants fields, disciplines and walks of life in order to obtain information on the training courses, research, consultation and other services that are provided by CeTMA, as well as other relevant information. Given fast development of a knowledge-based economy, I hope through the use of this portal, CeTMA will better contribute towards the existence of knowledgeable employees that are needed in public service today. It is my sincere hope that this portal will benefit all of you. We at CeTMA in turn will try as best as we could to ensure that all the information displayed is up-to-date. I also wish to encourage further constructive views and opinions for better information management for the good of all. Thank you for visiting CeTMA's portal.


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Headlines are the most important words you write. Advertising legend David Ogilvy put it this way: "On the average, five times as many people read the headline as read the body copy. When you have written your headline, you have spent 80 cents out of your dollar."
Writing good headlines is hard, which is why bad headlines are so common. I cover this topic in depth in my new book, How to Turn Your Words Into Money, but I'll provide a brief overview in this article.
Here's what I mean by a bad headline: Partnering with the Southern Philippines
This is a real headline from a nonprofit newsletter. You find headlines like this more often than not. And that's too bad, because it has some real problems:
There's no news. It's not about a specific event.
There are no people. Just a region—an abstraction.
The verb is weak. Partner is one of those verbs that conceals action. If you try to visualize what specific action is taking place when someone is partnering, you'll come up blank.
It's an -ing verb. Even a strong verb loses a lot of its force when you tack -ing onto it. It turns it from an action into a process.
A headline with those problems might as well say this:
Do Not Read This or Your Eyeballs Will Drop Out
Actually, that would be a compelling headline.
Let's turn away from what doesn't work and look at the ingredients of a good headline, starting with what our bad example lacks:
- News. Headlines should reveal something of interest, not merely label a situation. It could be news in the journalistic sense (Last Night's Deep Freeze Sent Crowds of Homeless to Our Shelter). Or a personal story (Nick Says His Chemo Is Like Being "Rescued by a Monster").
- People. Make headlines about people, not situations. Instead of Drought Strikes Northeast Africa, make it, Families Flee Worsening Drought.
- Strong Verbs. Use one- or two-syllable verbs that show action in a concrete, sensory way. Words like blast, climb, dance, flee, grab, jolt, limp, mumble, plunge, race, scamper, tear, wander, yell. Notice how these words sound like some kind of conflict is going on? That brings us to the next ingredient ...
- Conflict. The best headlines (and the stories people want to read) feature conflict.
- Relationships. The most fascinating thing about people is their relationships. Use headlines to show how people are connected. Relationship words like Mom, Son, Baby, or profession words like Teacher or Soldier make headlines more interesting.
- You. As often as possible, address your reader.
- Punctuation. Don't put a period at the end of a headline (it means stop). Go easy on exclamation marks (but don't be afraid to use them). Think twice before asking a question in a headline. If the answer is a simple yes or no, or the question is uninteresting, it falls flat.
- Mystery. For envelope teasers and e-mail subject lines—places where the reader must take action to get to the rest of the message—it's often best not to tell the news. Instead, create a sense of mystery. One of the most effective envelope teasers I ever wrote was "Letter Enclosed."
Let's take a look at a handful of powerful headlines from the Web and print worlds. Study them. Imitate them. Learn to think the way their writers think:
Brave Dog Shot Twice Defending the Family She Loves
(National Enquirer)
Firefighters Smash 2-Day-Old BMW That Was Illegally Blocking Hydrant
Murder Suspect Wants Jury to Ignore "Murder" Neck Tattoo (New York)
Britain's Got Talent Star Was Busted for Smuggling Drugs in Bra to Jailed Gangster Boyfriend
(Daily Mirror [UK])
Three Attempts—God Wouldn't Let Me Rob That Bank
(New York's Bowery Mission)
* * *
Crusty, old-school, no-nonsense advertising copywriters spend more time on the 10 to 20 words of a headline than they do on the several hundred words of body copy. They understand how important headlines are. I hope I've given you a sense of their significance, too.
The preceding is a guest blog post by Jeff Brooks. Jeff just-released book is entitled How to Turn Your Words Into Money: The Master Fundraiser's Guide to Persuasive Writing. Brooks is also author of The Fundraiser's Guide to Irresistible Communications. He has served the nonprofit community for more than 20 years, working as a copywriter and creative director on behalf of some of the best nonprofits of North America and Europe. His clients have included St. Jude Children's Research Hospital, CARE, The Salvation Army, Ronald McDonald House, World Vision, Feeding America, the American Cancer Society, and many more. He is deeply grateful to be part of an industry that makes the world a better place.


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We want to show off some of our great graduates in the winter wonderland we are currently experiencing here in southern Ontario! Do you have winter shots of you and your LongRun graduate? Send them along! We'd love to post them here with a brief update.
Fire Cause (aka Thor) was the gracious recipient of some Christmas morning love from his adopter Katherine, who joined him to open his Christmas stocking and presents.
Both have done exceptionally well this past year and have a very bright 2013 ahead of them!
Francine was so excited to adopt Most Unusual (aka Manny) from LongRun just a few short months ago. She reports he has settled into his new life very well and has enjoyed stealing the very necessary toques off of everyone's head who has come to greet him since his arrival. Always friendly, he returns the stolen garments when his favourite treats appear!
No Never No More (aka Henry) has been with adopter Meredith now for well over the 2 year adoption period, but she still keeps us updated on his progress and how happy she is with her graduate! Taking advantage of her barn's indoor arena to keep warm this winter!
Proud Aspect is enjoying the retired life now with adopter Carmy. They both got into the Christmas spirit this year and sent these photos onto us, wising us a very happy holidays!
Maple Tints retired at the end of the 2012 Woodbine Racing season and wasted no time making everyone believe he was the most adorable horse in the barn, as he knew he wanted to be in his new home in time for the holidays. He got his wish! Adopter Jen reports "Knight (aka 'Maple Tints') is loving his new home….he's coming along exceptionally well and had a VERY Merry Christmas being spoiled. He now knows me as his Momma and we're bonding more and more each day! He's my best bud and I have fallen in love with him!"
Love to Shine has been with his loving adopter Erica for over a year now. She reports that "Monty is doing great! He is a western pleasure/trail horse now and we've put on a lot of miles this past year. I've even had him over at Mono Cliffs for some trails too! He seems to love his new job and can always be counted on not to spook. He goes through water, over bridges, past cars, bikes and dogs and never bats an eye. He lives with his two buddies, my other OTTB named Sky and my 3 year old quarter horse Doc and he's taken over the top spot in the herd. He's the ultimate in your pocket horse and can never get enough attention. I love him to pieces and can't imagine life without him!! :)"
Classic Mike has been with LongRun foster parent Mary for a number of years. He is well loved, and has enjoyed many years of retirement, and looks forward to many many more in the future!
LongRun grads We'reonarollnow and Whiskey Spice enjoy their time out in the Ottawa region with their loving adopter Elizabeth. Captured frolicking in the winter snows, both boys seem to be enjoying the retired life!
Lakefield & Larry's Dream have certainly been enjoying their retirement and career change with the Greenwood family. If you follow our Facebook page, Mark continues to post updates on both boys. He most recently reported that Larry's Dream was enjoying his event training with the family's coach, and Lakefield was either highly ammused, or slightly embarrassed by his snazzy new black and teal turnout! We vote amused, Mark!
Forty Creek may not be a LongRun Grad, but we are happy that his loving owner Maora has kept in touch with us after asking us to help her track down some history on him! She reports that he has been renamed Romulus, has been enjoying some R&R, and has had a few short rides since he's been in her care. She is head over heels in love with him, and we are so glad to hear that both are doing very well together!


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Whether we're talking about the deep greenish blue color or the super chic gem, Luxemi is loving all things emerald this spring (and especially in May, the emerald birthstone month). Want to work a little green glam into your Indian wardrobe? Let Luxemi's textiles and accessories help!
In Indian mythology, the word "emerald" comes from the Sanskrit word "marakata," which literally means "the green of growing things." And given its earthy green hue, it's no surprise that the emerald has been associated with spring ever since it was sold to ancient jewelry enthusiasts in the streets of Babylon in 4000 BC. Although South America is home to the world's most gorgeous emeralds, Ancient Egypt was the earliest known hotbed for these green gems (which quickly became a favorite of Cleopatra and other ancient fashionistas there). The emerald is the world's original good luck charm, and has always been considered a sign of regal flair. Just ask leaders like Queen Elizabeth II, who swore by the emerald's ability to keep her in good fortune and good fashion sense.
With fashion icons like Natalie Portman, Halle Berry, and Nicole Kidman continuing the emerald trend into the 21st century, there's no denying this gorgeous gem (and its deep green-blue hue!) is still on everyone's fashion radar. And what better time than May to wear this lush jewel tone?
Luxemi's collection includes an emerald outfit for every style identity, but these two sarees really stand out. You'll look as regal and charming as the Egyptian queen herself when you wear this Cleopatra-inspired emerald saree with leaf-shaped gold foil stamps and a rich gold border. Its modern earthy appeal makes this Gold Foil Stamp Saree the ultimate polished springtime look. Choose this emerald Firework Saree with Stone Work if you want an outfit as lighthearted and airy as a May day.
Are you looking for the perfect springtime salwar? Luxemi loves the casual charm of this Short Flare Salwar by Kisneel. With gold embroidery and a subtle keyhole cutout, this darling salwar will be your closet's most versatile look. For an ornate take on emerald, this Green Brocade Halter Suit with Zari Work and Sequins is an artful choice. Its large flower motifs, diagonal stripe order and meticulous vine designs give this halter suit all the shine and intricacy of a peacock feather.
No emerald look could be complete without gorgeous green jewelry. This Pearl, Faux Rubies and Green Onyx Set includes an elaborate necklace and earrings that would add just the right hint of glamour to the Gold Foil Stamp Saree. For a funkier take on emerald, our pick is this Faux Pearl Belt with Emerald and Ruby Quartz. This belt would make major impact paired with a solid-colored saree, but we love it just as much as a stunning statement necklace.
Now that we're in the heart of spring, it's the perfect time to infuse a little color into your wardrobe. Why not start with a little emerald green?


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Archive for the 'calories' Category
Data, not an indictment
So yesterday I decided that the game was up.
I was going to re-establish a relationship with my scale (a daily one that requires at least a single moment of one-on-one time) and with my handy dandy calorie counter (LoseIt).
Mainly, I decided to do this to establish a little accountability.
What I didn't expect to find was compassion.
Calorie counting, day one: without changing a lot about the way I eat, I rang in at right about 1600 calores. The big difference though was that I actually did about 45 minutes of cardio for the first time in weeks (this put me at about 800 calories below my budget for losing a pound a week).
I got up this morning and stepped on the scale.
Up. And not a little up, but a lot up. Up 1.8 pounds to be exact.
Normally I would have been really upset; and ironically I wasn't as upset as I was yesterday.
Instead, I was amused – if not a little resigned.
Obviously, I did nothing in a 24 hour period that should have caused that big of a weight gain (even if it is just water). So, that was obviously her – my body, doing her own thing.
I didn't get mad; I didn't burst into tears.
In fact, I smiled indulgently (if not a little maniacally).
There was something freeing about that unexplained and unexpected weight gain. I simply logged it, noticed the spike, and read the notification. "You gained 1.8 pounds. You'll reach your goal of losing 28.2 lbs. on Dec 11, 2012." Though December 11, 2012 may seem like a long time for someone who went from a size 4 to a size 10 in less than three months, what I really thought was: Promise?
I'm curious (if not a little apprehensive what tomorrow will bring) and this way, by facing it instead of merely crying about it and pretending it's not happening, I'll know. And I'll have plenty of data for my endocrinologist for the next time he asks how everything is going.
So Ends the Experiment
For years I have been listening to people talk about intuitive eating and the dangers of calorie counting.
I've tried it before and I've just finished trying it, again. Both times were an abysmal failure.
I just had to step on a scale for the first time in a year (because of some not routine medical tests) and for the first time in nearly five [years] I am once again, overweight. I am now bigger than I was before all of this started. I am now bigger than the first time when I met my husband – the time that I told him that I was really going to transform my body before I hit 40.
I was 36. I am now 42.
The experiment failed.
I'm not saying that intuitive eating doesn't work – but it doesn't work for me.
Maybe it's the stress. Maybe it's the whacked out thyroid. Maybe it's the overactive immune system. Maybe I was just fooling myself when I thought that I knew what my body wanted, when it was hungry, etc. Who knows?
Regardless, I do know one thing – I'm allowing it to affect every aspect of my life, from my work to my relationships. All of the cognitive therapy that I've been doing so that I can love my body from the inside out? Well, despite the immense talent of my coach, it folds in the face of the illuminated number on a silver scale. It folds in the face of the double digit clothing that I can barely fit into. It folds every time that someone touches any part of my body that roils underneath the slightest bit of pressure.
So, intuitive or not, it's time for a little accountability.
If I can't be truly in touch with my body then I at least need to know what's going on so that I am not just sitting around weighting (every pun, intended. Do you believe that that was actually a Freudian slip? It was – really) to find the right combination of seaweed, protein, whole grains that just so happen to be gluten-free, etc., that is going to unlock all of the nutritional and weight loss secrets of the universe.
In other words, I am going to revert back to calories in/calories out.
Now, I can hear the groan from my friends – at least a thousand of whom are graduates from one of the best schools of integrative nutrition in the country. But I know that all calories are not equal, so you don't have to worry that I think that a 800+ calorie bomb from McDonald's will have the same nutritional value as 2 of my green smoothies (even without all of the cruciferous vegetables that contain goitrogens that suppress thyroid function). But at least this way I will know – that I'll know that it's not something that I'm just fooling myself about. I remember the autumn that I gained 10 pounds eating "healthy cookies…." Could it be?
Because if it really is me – then maybe I can learn to do something else. But if it isn't me (and it really is her, my body who is suffering under the unmitigated stress of my life) then, maybe, I can learn to forgive myself and my body and allow myself to connect not only with her – but also emotionally, mentally, and physically with those other people in my life who really don't seem to mind if I weigh 140 or 170 pounds.
Seriously, as I even write the number, tears come to my eyes and the thought, unbidden, how could this have happened to me? How did I let it happen?
Never be afraid to ask for what you need (or to put your money where your mouth is)
Yesterday, I woke up feeling refreshed; literally like it was a new day. And for the first time in a long time I felt optimistic about my weight loss efforts. I was looking forward to wearing my new clothes and feeling comfortable.
However, I know myself enough to know that wearing a pretty new dress wasn't going to cut it, at least not on day one.
First things first: I admit that I am a calorie counter. This was a problem, because I was counting the empty calories as I ate them. I'll continue to count calories, but I will also be more diligent about the quality.
For example, the apple that I had yesterday afternoon was much more satisfying than 1 1/2 Reese's pieces cups that I get for the same 95 calories!
Remember the candy bowl – you know, the infamous office candy bowl? Well, unfortunately we became reacquainted – after an almost two year hiatus somewhere along the second week of February? (Can anyone say Valentine's Day?) What started off as one piece of substandard dark chocolate, quickly became became two, and then eventually shot up to 6 or 8 pieces a day. And, much to my chagrin, I was no longer limiting myself to dark. I'll admit it, I hooked again – not on cheap chocolate, but on the sugar.
And for those of you who haven't figured it out yet, sugar, for some of us, is as addictive as crack.
So the very first thing I did yesterday morning was draft an email to my entire office:
Hello all!
I need your help as I have fallen afoul of the infamous bowl.
If you see me with a piece of chocolate in my hand, or even reaching for one, I will give you $20.00.
Thanks for your assistance in this small, but consequential matter.
Now I would have loved to have seen their faces, when they opened that message. Because, trust me, it didn't take long for the responses to start pouring in. Here's a sample:
This is a great decision. I should also become brave like you and participate in the pledge. But, for now, I look forward to making some money this year. I will be watching you very carefully. – M
As incoming chair, I wouldn't mind if your first official act in office was to remove the bowl in the first place! But I'll keep an eye on you anyway. Let me know when you want to have lunch. – J
To me it seems like you have infinite will-power, but I will be happy to help out (and take your money!). – D
I shall be vigilant and have started my vigilance by absconding ten minutes ago with one Hersey mini from the infamous bowl. – B
One thing that many of you may not know about me, because this is a blog about food and not money, is that I am about as cheap as anyone can possibly get. I also have enough pride to choke a horse and even though I am willing to bare my foibles here, I am not willing to do so in the office. And though I know that there are going to be times that I am alone in the office, I have enough personal honor to know that if I were to reach for a Hershey's miniature (shudder) that I really would feel compelled to leave a $20 on the departmental administrator's desk.
And, knowing her, and not to mention my luck, I can just about guarantee that she'd use it to – you guessed it – buy even more chocolate!
The funny thing is that now that I went public, I am no longer tempted. Nothing's changed. The bowl still sits right outside my door. But the thought of laying down $20 for a single piece of candy (or $120 for 6) or people watching me do it….
No way.
I'm not quite willing to offer Michael $40 every time he catches me in the tahini jar, but it's a close thing.
Back to Basics: Three Solid Squares or Five Small…Triangles???
One of the biggest contradictions in the health and fitness field is how much you should eat and when.
In my mother's day, the conventional wisdom was that you should eat three square meals a day (whatever that means) and minimize snacking.
In recent years, however, the experts say that it's better to eat five half meals a day (usually between 300 and 400 calories per meal).
The former is supposed to give your digestion system a break between meals.
The latter is supposed to keep your digestion system running – burning more calories. Also, eating every couple of hours is supposed to keep your blood sugar from crashing, which helps prevent fat storage. There are a lot of really healthy, skinny, and attractive people out there who swear by this method of eating and it makes a lot of intuitive sense to me.
However, in practice, it just didn't work. That is, it didn't work for me.
My problem? I'm not sure, but my best guess is portion control.
See, I like to feel full. I tend to eat fast and I have never gotten the hang of stopping when I'm 80% full. If I could remember to eat slowly, I would imagine a whole host of problems would resolve themselves. But no matter how hard I try, I'm usually 75% through my meal before I remember, "Oh yeah. You were going to slow down."
I kid you not: I'm actually considering having the worlds "breathe" and "slow down" stenciled on the wall of my office.
Of course, not eating at my desk might also help, but I digress….
Regardless, eating five meals until you're full really meant that I was eating way too much food.
I have tried to eat less. I have tried to slow down.
Unfortunately, however, "try" is outcome equivalent of "close." And as "they" say, "close" only counts in horse shoes.
Thus, I have gone back to three solid squares a day and, so far, it's working for me.
It's working in the sense that I am less hungry and, contrary to popular belief, I am actually eating less food, calorie-wise.
At first it seemed scary to eat a meal with 500 calories in it, but I'm getting used to it. And as it turns out, the key to feeling full (and not crashing your blood sugar) is protein. Lots of protein.
For the last several days, it's looked like this:
Breakfast Smoothie (384 calories; with 54 grams of protein).
Lunch (385-450 calories; with 21-24 grams of protein)
Snack (150 calories; 14 – 27 grams of protein)
Dinner (400 – 600; 30 grams of protein)
After dinner snack: herbal tea!
And, believe it or not, so far so good.
It's working a lot better than the 5 meals, though I suppose that could have something to do with the fact that I have completely cut out sugar (averaging about 16 – 25 grams a day)….
I haven't been back on the scale since this has all started, but I'll be sure to let you know. I was thinking about "weighing in" on Friday…or not. Though I probably will, because, as I will discuss in another post, I've also come to appreciate having tighter feedback loops.
Oh, one last thing! Since I've gone back to larger three meals – instead of five smaller ones – I've had virtually no stress eating or any other compulsive food-related behavior. That in and of itself is worth the cost of an extra meal.
Back to Basics: A little is better than nothing
Last year I got into this rut: if I didn't have an hour (or more) to exercise, then I just wouldn't do it. In my mind I had created this belief that if I didn't burn at least 500 calories per exercise session than it just wasn't worth doing.
I realize that that's crap (for a couple of reasons).
1) there are a lot of exercises that are great for you that don't take an hour and have nothing to do with actual calories burned – such as High Intensity Interval Training exercises, which are currently all the rage but that I hate with a purple passion and therefore will not do so it doesn't matter how effective they are) or even just Kettle Bell Swings (ala Tim Ferris, author of the Four Hour Body). Both of these forms of exercise – and I am sure there are others – elevate heart rate (that's why they're called High Intensity) and build muscle, which causes you to burn more calories all day long – even while you're sleeping. Can't beat that.
2) and even more simple than that, 30 minutes of exercise (even if it's just 200 calories burned the old fashion way) is better than no minutes of exercise (and 0 calories burned). That's just simple math. And it doesn't take into consideration the psychological benefits of exercise – the increased mood (studies show that mood is elevated for up to 12 hours after exercise!), the sense of accomplishment that keeps many people, myself included, from eating unhealthily after exercising, and the joy that comes from living up to your self-promises. It also can provide an important degree of structure to one's day – especially if it's done at a regularly scheduled time. And it helps you sleep better, which also helps you to stop storing fat. Again, can't beat that.
So, this year, I've ditched my self-defeating belief that I have to workout for a certain length of time or burn a certain number of categories. And I'm just moving my body. Six days a week – with one day off.
So far, this is the workout, but it's subject to change:
30 minutes cardio (the old fashion Nordic Track ski machine is my current activity of choice)
30 Kettle Bell Swings (20lb bell)
20 Butt lifts
30 Kettle Bell Swings (20lb bell)
30 Pointers (or whatever it is that you call that yoga pose where you start on your hands and knees and extend opposite arms and legs).
T. Th. Sa.:
30 minutes cardio
60 air squats
60 wall pushups
60 chest pulls
front plank 2×30 sec
left side plant 2×30 sec
right side plank 2×30 sec
Day off or yoga
I'm not burning many calories, but I am seeing some definition in my stomach again.
And on the days that I over sleep, I'll reduce the cardio, because – as noted – 10 minutes is better than no minutes.
I'll Take Making Out for 100
And it's skipping for the win – which makes my inner child very happy!
Forty-one easy ways to burn 100 calories without going to the gym!
Burn More Calories…As Inefficiently as Possible
I think I mentioned a few posts back that I was working with a weight loss/fitness coach by the name of Susan.
Well, the last time Susan and I talked she told me that one of the easiest ways to burn more calories without having to spend a lot of extra time at the gym was to become as inefficient as possible.
At first, I laughed, but then I stopped to think about it.
As a society, we are one of the most efficient on the planet. We are also the fattest.
Everything is optimized towards saving time. Unfortunately, this means that everything is also optimized to conserving energy – that is, calories.
For instance, I typically carry in five bags of groceries at once to save myself a couple of trips up and down the stairs. Why not make five trips?
I balance multiple dehydrator trays precariously as I head down into the basement. Why not make three trips?
I cut corners as I cross the green to get from one place to another on campus. Why not mark out a pathway based entirely on squares?
I drive five blocks to the Coop…or three to my belly dance class. Why not leave a little early and enjoy the walk?
I carry my grocery bags out to the car so that I don't have to return the cart to the storefront. Why not use the cart and make three trips instead of one?
I tend to enter buildings though the closest door. Why not walk to the next closest (or even the furthest) door?
I tend to use the bathroom closest to my office. Why not use the one down the hall or even the one up the stairs?
My homework this week was not to make any of these changes, but just to find the places where I could be less efficient – because when it comes to all of these so-called strategies to save time, you are also, unfortunately, saving energy – which again, equals calories.
And even if it may take you a couple of minutes more…it's really not that much time in the grand scheme of things.
So think about all of the places where you could be a little less efficient and, even if you don't think you have the time, take it. Just try it. I'm sure that if you really put your mind to it, you could think of some other way to shave 15 minutes off your day.
And if you do find places where you can be less efficient I'd love to hear them, because I bet my list – as long as it is – is probably not going to be long enough.
Keep me posted. I'd love to hear from you!
(And, if you'd like to see my full list, let me know; because, as I am sure you've guessed, I'm happy to share.)
The Missing Link: Introducing the CalTrac
I must admit, I have been completely flummoxed over my recent (over the last 3 months) 16 pound weight gain. I'm not obsessing over it (no, really!) but I was curious.
I was still exercising and I do think some of it's muscle (as I'm still in my 4s – for the most part and my 6s, comfortably), but it's clear that the belly (aka Bella) has taken on a life of her own.
Granted, I've been really sad over the last three weeks or so. Not miserable, but definitely feeling a loss.
I also have had less control over my eating – more peanut butter, more binges, but – in all fairness – my binge eating is pretty tame by most people's standards. And even though I haven't been counting calories, even on the days that I was over eating, I wasn't over eating that much. I certainly wasn't eating even lose to 2,000 a day, so things just really didn't seem to add up.
Yesterday, however, it all slid into place.
It wasn't that I ate all that much more this summer.
It wasn't that I stopped exercising.
It's that I stopped moving this summer, aside from exercise.
In the interest of saving time and gasoline (and spending more time with Cat) I worked at home this summer. And I worked a lot. Meaning that on most days, as soon as I finished working out, I took a shower and walked 15 steps to the dining room table (or 8 steps into the living room) and worked – i.e., sat on my ass, which got progressively bigger as the weeks passed.
It didn't occur to me that this was a problem, because I had stayed tuned into food and exercise – that is, formal exercise – like High Intensity Interval Training, Nordic Track, K-Bells, Jillian Michael's 30 Day Shred, etc. You know, the kind of stuff that you actually get dressed for and makes you sweat.
Well, because I am determined to get rid of my extra padding that I put on this summer, I started working with a fitness coach.
This woman, whose name is Susan, has given me a device known as a CalTrac. A CalTrac is beeper-like object that you wear on your waist band and it calculates the amount of calories you burn through movement, separate from the calories that you burn just by being alive.
The first couple of days that I had it, I was actually at a conference, which pretty much mimicked what I had been doing at home all summer.
Guess how many calories you burn through movement when you sit on your butt all day?
Less than 200.
Way less.
Yesterday, I headed back to the office.
Instead of shuffling from the bathroom to the kitchen – like I'd done everyday for the last three months – I parked my car at the gym and walked to my office. I walked back across campus to go to convocation (which, ironically, was pretty darned close to where I'd parked my car). Then I walked back to my office. Then, later in the afternoon, I took a turn around the pond, because I realize that the leaves are turning and I won't have too many more gorgeous days left. At the end of the day I walked back to my car and then to my belly dancing class, because I figured that it would be hard to find parking (which, as it turns out, would have been had I drove).
At the end of the day, I had burned 809 calories through movement – and that's not counting the 440 calories that I had burned that morning on the stair mill!
That's a 600 calorie difference just by moving (or not moving) without any consideration of exercise whatsoever.
That's 3,000 calories a week, assuming a 5 day work week.
That's practically a pound a week.
No wonder I gained weight!
And no wonder I just didn't get it.
Because I hadn't changed what I ate – not that much anyway.
And I hadn't changed the number of calories that I burned through formal/scheduled exercise.
But I had changed the informal/unscheduled calories that you burn just by walking, just by moving.
It's a little annoying to wear a little blue device on your belt, but it sure is motivating.
In fact, instead of checking my email when I'm done here, chances are I'm going to take a turn around the pond. It is another gorgeous day after all. But, perhaps even more importantly, it's another 200+/- calories!
It really never occurred to me that the non-sweat inducing activity of walking (back and forth from cars, between buildings, etc.) could make the difference of a pound a week!
Who knows? I may start parking even further away than I do now (not to mention using the women's bathroom on the fifth floor instead of the one outside of my office)!
If you've changed your routine and you've noticed that you're feeling a little thicker around the middle, perhaps you should get up and move a little bit more than you do – and maybe even a little more than that tomorrow.
I know that's my plan!
And the experiment continues (no more calorie counting)
It seems like everyday I am trying something new with my diet.
This weekend (and in the coming week), I have made a deal with myself to try the previously unthinkable.
I am not counting calories.
I have put away the LoseIt and I am going on trust. In other words, I am going to trust my body to tell me what she wants to eat and in what quantities.
For those of you who don't know me, this is as scary as hell.
I've been counting calories (and keeping a food diary) for three years now – religiously.
But I decided that it's time to cut myself some slack and to try trusting myself around food for a change.
And this doesn't mean that I am doing the mental calorie calculations in my head and just not writing them down, which is what I sort of what I thought would happen. I literally haven't even thought about the calories. To tell you the truth, it's more liberating than I thought it would be (and it sort of belies all of those times that I told myself [and Michael J] that I really loved counting calories)! Because, to be honest, meal time – and life in general – is so much more pleasant and relaxed without it.
The interesting thing is that it seems like I am actually eating less than I was when I was counting calories! I think part of this is because since I am trying to feel that satiation point (instead of eating a certain number of calories) I have really slowed down my eating. It's amazing how much less you eat when you slow down enough to savor each bite.
The hardest part of this whole thing I am realizing is not the trusting, but the slowing down. Sometimes (most times) I am three or four bites into it before I realize that I am eating way too fast. When that happens, which it does at least twice a day, I have to literally put down the fork (or the spoon or the piece of flax bread) and remind myself to breathe.
I've been trying to remember to take three deep breaths before I put anything in my mouth and to continue to take deep breaths through my nose while I eat, but it hasn't been perfect. Slowing down and breathing while you eat makes a huge difference. I enjoy my food more. I eat less. And I feel much more satiated.
I would like to say that I discovered these strategies on my own, but alas that would not be the case!
To give credit where credit's due, I am currently reading The Slow Down Diet: Eating For Pleasure, Energy, and Weight Loss, by Marc David. It's a great book. I highly recommend it, even if you don't have any weight to lose. It seems so intuitive, yet potentially life changing.
In fact, it may be that this relatively short, easy to read book may hold the last of the answers I've been searching for.
As the title suggests, the key is really about slowing down enough to trust yourself – neither of which I have been able to master in my previous relationship with food. This program seeks to remedy that by encouraging you to get in touch with your "inner nutritionist" and to really be present, pay attention, and get in alignment with your needs and desires.
And although the focus is on food, if you squint a little, you can see quite easily how the principles therein could also apply to pretty much every aspect of your life.
Essentially, The Slow Down Diet is designed to be implemented over an eight week period. Each week focuses on one of the "eight universal metabolizers," which David identifies as Relaxation, Quality, Awareness, Rhythm, Pleasure, Thought, Story, and the Sacred.
At some point, he states that our approach to food (or eating) mirrors our approach to life. In other words, the way we do food is the way we do life. Reading this book, especially the chapter on awareness, has made me see that not only do I not eat with awareness, I also don't live my life with awareness to the degree that I would like. That is, I don't bring my full concentration to bear on many things – not just the food that I used to shovel down unthinkingly, but also my relationships, my work, or my home.
As I work on implementing the principles of this diet in my relationship with food, I also hope to deploy them in other areas of my life. Wouldn't it be nice to be more relaxed, to have more quality, to be more aware, and to experience more rhythm, pleasure, and thoughtfulness? Wouldn't it be absolutely joyous to rely (or access) better stories and to be more profoundly in tune with the sacred?
Potential for weight loss aside, doesn't it just seem like a better way to live?
I know that when something sounds too good to be true, it often is. But there is something so intuitive about this book; it makes so much sense to me at such a deep level that I could not not try it.
I'll be sure to keep you posted as the experiment continues. I do, however, think it's worth noting that I do trust myself enough to at least try it, which, for those of you who know my history, is truly saying something and really speaks to the identity-level changes that have occurred over the last three years.
If you're someone who bolts your food down without tasting it, who eats in the car, or who lives off fast food only to find yourself back in front of the fridge (or back in the drive-thru) an hour later, then I recommend you read this book. Who knows, it might change your relationship with food.
And, if you let it, it might also change your relationship with yourself, if not your entire orientation towards life.
Learning to Listen
Over the last few weeks I have been doing my best to learn to listen to and, subsequently, trust my body.
I'm doing this, in part, because I am beginning to appreciate that my longest term, most committed relationship to date is not the one I share with my 19 year old long haired white tortoise shell cat, but the one that I share with my body.
And unlike all of the men in my life, the relationship that I have with my physical self is literally, "Til death do us part."
With a little help from some very talented weight loss coaches, I've come to understand that I need to love my body, because when I start loving her (notice I did not say it), she will start loving me back.
When I start trusting her, she will start trusting me.
And when that happens, we will begin to do what we want.
And what we want, ostensibly, is to feel great, have tons of energy, and live comfortably in our skin.
My journey towards self acceptance started about two years ago when I realized that there was some part of me that still linked weight loss to death. I named that part of me Kathy Jo and have since teamed up with her so that we can, in fact, reach our shared health goals.
Today, my body was hungry. Very hungry.
In fact, by 10:30 a.m., not only had I eaten breakfast, I had also had a couple of snacks and started lunch.
Was this a binge? No, not really. And I say that not because I didn't eat 750 calories in the space of a few hours (which I did), but because I took several deep breaths between bites, drank quite a bit of water, and really thought about the question: Are you really hungry?
As it turned out, the answer was yes.
So, I ate: an Organic Raw bar, a handful of raw almonds, a serving of tomato and basil soup (also raw), and a zucchini sliced up like Ruffles Potato Chips.
Then, not surprisingly since I had just consumed all that energy, my body wanted to move.
Was this the mind, feeling guilty about all that food? Maybe. I hope not.
So my body and I packed up our work and went to the gym.
And instead of punching in a pre-selected workout, I did whatever my body felt like doing – at whatever length and at whatever level of intensity.
And the minute that she was done – the minute that it even whiffed of punishment – I stopped.
I didn't push.
I wasn't disappointed.
In fact, as it turned out, I actually had a better workout (body-wise, heart-rate-wise, and even calorie-wise) when I let her do it.
My weight loss coaches tell me that the body doesn't like to be defined by a number on the scale and the body certainly doesn't like counting calories.
While I have let her have her way on the former, I still cling stubbornly to the latter. I'd like to think that I am merely recording what I eat, without actually restricting what I eat, but – in practice – I know that's not entirely true.
Sometimes I wonder what (and how much) I would eat if I stopped counting calories. Other times I wonder if it would be possible for me to sit down to a meal and not automatically know how many calories were adorning the plate.
My biggest fear is that I would overeat (whatever that means) and that I would do it often.
My coaches, however, would say that if I were truly listening, I would only do it once, because the body doesn't like to be numbed out, overfull, or stuffed. That if I truly listened, I'd reach for the salad naturally instead of the tahini or the cacao or, better yet, the full-fat, full-sugar ice cream that I haven't had in months, if not years.
Needless to say, I'm not entirely there yet.
But I am listening – or at least I am trying.
And, perhaps even more importantly, I forgive myself for my inability to trust.
I also keep reminding myself (particularly every time I fire up LoseIt) that the more I listen, the more likely it is that I will eventually hear.
A Simple Step
Or, rather, several.
Over the last month or so I started walking more.
I think it's because the weather has been unseasonably nice where I live and it's just nice to be outside when the sun is shining and it's reasonably warm – especially in November.
I used to discount walking. It's not hard enough. It's not strenuous enough. It's boring…. You name it, I had used it as an excuse not to do it. It wasn't like I was one of those people who drive around 30 minutes in the gym parking lot to get a park near the door and then go sweat it out for an hour (or two) on a spinning bike, but it was close.
But walking, like any other exercise, burns calories. And, not like a lot of other exercises, it's incredibly easy on your body!
I remember someone telling me once that joggers are simply walkers who don't have a lot of time!
I'm beginning to see that.
I live on a dirt road with some steep and some rolling hills, interspersed with some rather scenic flats. In addition to just getting out in nature, on an hour and 15 minute walk, I can burn almost 500 calories. And sometimes my heart rate gets up as high as 147 beats per minute! Granted it doesn't stay there, but it doesn't really need to.
Heck, just walking over to the gym from my office (and back) I burned 120 calories! (Again, thank goodness for hills!) I was shocked – not to mention pleasantly surprised!
In fact, I was so pleased, that I'm going to start wearing my heart rate monitor when I park so that I will actually be motivated to park further away from my office. (Yes, I am a geek – it's sad but true!)
And instead of complaining about "having to park in the North 40" I may purposefully park in the last spot on the very last row at the bottom of the hill!
Seriously, walking adds up and it's easy on the body. I dropped my car off at the shop this morning and walked to work – 139 calories. I have to walk back – probably closer to 100 (given the direction of the hills). But still, in addition to the gym workout, I will have burned an extra 350 calories shuttling myself to and fro!
Think about it.
And stop looking for the closest parking spot – even if you are looking in the gym parking lot!
Interesting take on fridge utilization
Ever notice that most people store fresh fruit and vegetables in a drawer at their feet, while they store ice cream is usually at eye level? Click here for Ezra Klein's thoughtful take on food storage and making some calories harder to get than others!
Not low calorie, but guaranteed to stop your wheat cravings in their tracks!
Pamela's Dark Chocolate Chocolate Chunk Cookies.
This is the only one we tried, but it was so good that I don't have an compunction recommending the others as well!
Although the texture was a little dry, the chocolate was amazing!
There are 4.5 servings per box and I ended up with a serving and a half!* MJ, the aspiring-gluten-free cookie monster, decided they were just as tasty as the "real" thing. In fact, his exact words when I asked if I could have one of the cookies on his saucer were: "No. The consequences would be too dire." He says that he meant that they would be too dire for him (and that really wasn't a poorly veiled threat), but I'm not so sure 😉
If you're gluten-free (or trying to get there) but you can't imagine giving up cookies, etc., these could get you at least halfway there. But beware, at 170 calories and 9 grams of fat per serving, proceed with caution. But to tell you the truth, they're so rich that one cookie (or half a serving) will just about about it!
Let me know what you think.
* One serving = 2 cookies
Ugh! It's Time To Go Back to Bed and Start Over! (And it's not even 3 p.m.)
I'm having one of those days.
Low grade binge since about 9:00 a.m. Luckily everything I have access to is healthy: rice cakes, homemade hummus, salad, and almonds. Unfortunately there's just been way too much of it!
There's a woman whose weight-loss program I've been following whose thing is, "Count Chemicals, Not Calories!" So far I haven't been able to get with the not counting calories part, but today I'm at least hoping she's right! I've had over 1,600 of the little bastards so far today and, as per the tag line, it's not yet 3:00!
To tell you the truth, I'm just bored. I'm going to go exercise, try to reset my mood, and see if I can break even for the day. I figure an hour of cardio and some resistance training (coupled with a reasonable dinner) should just about get me there. But even if it doesn't tomorrow is always another day!
I knew I was going to wish that I had started off the day with yoga! Lesson learned 😉
Learning to listen (and to trust)
Some days I can live quite easily by the six small meals a day rule – you know the one, eat every two or three hours, something small, between 200-300 calories. In fact, that's usually my preferred manner of eating.
But other days, it just doesn't work for me.
Yesterday, in case you're wondering, was one of the days that it just didn't work out.
Let's start at the beginning; why should we learn to listen to our bodies when it comes to food?
To put it simply, the body knows what it wants when it wants it. If you listen to your body (and not your emotions, the clock, your social calendar, or your friends) very rarely will you be led astray in terms of food. The trick is, distinguishing what your body wants from what your mind, your emotions, and the culture say you want.
When your body sends you a clear message – even if it doesn't jive with the "expert" advice – listen to it. If not, you'll be more likely to feel deprived, throw in the towel, and decide that the so-called experts don't know much of anything. In fact, some of the experts know quite a bit, but they don't necessarily know you. Not like you do. So if your body is telling you that it wants a certain amount of something or a particular something and you've done everything else right – drank some water, took a fifteen minute walk, took three deep breaths, ate some carrots or some other super low calorie food – then you should go ahead and have it. Because once it becomes a must in your mind, it's too late. Have it, get it out of your system, let it go, and then move on.
As I said above: yesterday was one of those days.
Looking at my food diary for the last two (almost three years) it's clear to see that my preferred intake of calories is between 1,500 and 1,800. When I'm trying to release weight – or if I'm just calibrating before or after a big dinner or a week with my parents – I tend to purposefully drop my calorie intake down to around 1,200. Some days it's lower than that (closer to a 1,000) though sometimes it's higher (closer to 1,400).
It's rare that I have a day over 2,200; but it's happened.
Yesterday I was starving. I'm not sure why. My calories the day before had been low, but not that low. Maybe it was the fact that I have moved back to my school schedule and have been getting up at 5:00 instead of 6:30 or 7:00. Maybe it's because I've spent a lot of time out in the world lately, whereas I have spent most of the summer at home.
Regardless, I was ravenous. And even trying to do everything "right," I still had polished off 1,100 calories before noon! (For those of you who aren't good at math, let me help: that's 73% of my preferred daily calorie intake – all before lunch.)
As it turned out, I actually had a pretty good food day despite the rough start. And when I went to bed at 10:30, I had actually only consumed 1.442 calories. You might be thinking, 342 calories isn't all that much for twelve hours! And you might also be thinking about how the body goes into starvation mode when it hasn't had anything to eat in over three or four hours. And you'd be right.
But in the spirit of listening to my body, I wasn't hungry again until 4:30, when I had a medium braeburn apple and some carrots. Then, a few hours later, I had a bowl of lentil soup (massive protein and fiber hit) and a glass of petite syrah.
Then, after a couple of more hours during which I consumed a couple of cups of herbal tea, I went to bed and started over today.
Today, I have been back to what the experts recommend. It's almost 4:00 and I've had four small meals.
I had my normal breakfast (255 calories), one of my normal snacks (240 calories), an apple (80 calories), one of my typical lunches (280 calories). And, notably, these have been spaced out every couple of hours or so.
The moral of this story: if you have a "bad" day, go ahead and have it. It's just a day. Trust your body to know what it wants when it wants it. But also trust yourself to know that tomorrow is a new day and you – more than anyone else – know what you need to do get back on track.
Self's 2009 Healthy Food Awards
Finally, a Real Age tip I can get behind!
For all of those people who have laughed at my monster salads and shakes!
New Fast Food Bombs to Avoid ala The Hungry Girl!
I swear, I don't know why there aren't laws preventing this kind of stuff!
Never eat standing up!
Remember that old wives' tale, "It doesn't count if you're standing up"? Or was it just wishful thinking?
Regardless, according to Judith S. Beck, author of The Beck Diet: How to Think Like a Thin Person," you should never put anything in your mouth while you're standing up and that includes while you're walking.
Why does it matter if I eat standing up versus sitting down?
Because people tend to eat more and more quickly when they're standing or walking than they do when they're sitting.
Although this seems like a fairly simple rule, you may be surprised how effective it can be.
For instance, abiding my this single rule practically eliminates the bad habit of tasting – otherwise known as snacking – while you cook!
It also has the potential to eliminate or at least drastically reduce the terrible habit that a lot of women (especially wives and mothers) have picked up of cleaning not only their own plates, but the plates of everyone else in the family as they clear the table after a meal!
Additionally, people who don't abide by this rule are less likely to count (or even notice) the calories they eat standing up, at least not to the degree they are likely to do when they take the time to prepare a meal or snack and sit down to eat it! Dr. Beck also suggests, by the way, that you limit your eating to the dining room, which means eliminating eating at your desk, in front of the television, etc!
Never eating while standing up also cuts down on a lot of impulse snacking, including the elimination of store samples that on any Friday night in a reputable grocery store can add up to well over 500 calories before you even realize it between the goodies offered at the bakery, the deli, the produce isle, and the prepared foods section. And let's not even get into how quickly the calories can rack when you stop for the four to six samples of beer and or wine!
Never eating while standing up also has the potential to cut out trips to the office candy jar! Because if you're like me, if the candy doesn't go immediately into my mouth, I can usually talk myself out of it before I get to my desk. Same thing with all of the office "goodies" that all of the would-be pastry chefs in my office bring in on most days that end in "Y"! However, if I do actually wait to eat something until I get to my desk, chances are that I've made a conscious decision to eat it and, thus, will record it in my food diary!
If you really want to cut down on all of the standing up calories that you consume without usually even realizing it, just stop and sit down. If you're cooking, ladle whatever it is to a small measuring cup and go sit for a moment. Chances are the smaller amount will cool faster and you'll get a better idea of what it really tastes like. And if you use a measuring spoon or cup to taste, you'll be able to keep track of the calories! Unfortunately, as much as we'd like to think they don't, the calories we eat standing up really matter! A calorie is a calorie, no matter what you're position you're in when you consume it!
Tip for the day: If you're ravenous after a workout, don't just grab a handful of grapes or chips straight out of the bag. Instead, take a deep breath, decide what you want, take a moment to count (or measure) whatever it is out, put in in or on a small serving dish, and sit down. Just by taking that extra thirty seconds you'll increase your awareness of 1) what it is that you actually want (instead of just stuffing something in your face), 2) the calories you're consuming and 3) the taste of whatever it is that you were hungry for to begin with.
If you really want to develop this habit quickly, set up a "tip" jar in your kitchen and/or office. Every time you find yourself (or, if you have a good support system, whenever someone else finds you) eating on your feet, throw a dollar in there. Eventually, usually about the time that you've developed the habit, you'll have enough saved to take yourself (and probably someone else) to a nice sit-down dinner!
How shameful
I used to work in a Baskin Robbins!
Thanks to my sister who just forward me a list of the Unhealthiest Drinks in America (2009)!
I am pleased to say that I have never had any of these and, now, thanks to this, I never will.
I'm not sure why there isn't a tax on stuff like this. We tax everything else that is "bad" for us! Oh yeah, because we actually subsidize the crap that goes into it. My bad.


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back to board Main Page
Re: please don't crack
From the WFO board
Posted by Chris
In Reply to: Re: please don't crack posted by Rado
Thanks Rando,
You have been a wealth of information.
I will send you some pics, as mentioned and any input you can give is a real bonus.
I will send away for your CD this weekend.
It s nice to find someone that will help/offer assistance without reaching for you wallet.
Thank you once again and I m sure it will not be the last time we speak.
Re: please don't crack
- Re: please don't crack - Rado
- Re: please don't crack - george s george
- Re: please don't crack - Chris
- Re: please don't crack - george s george
Jamie and Katrina's brick oven with temperature gauge, in Victoria.
Concrete blocks used for the oven's outer walls. By Joe in Connecticut USA
Wood fired family oven and chimney project by Robert in Austria
My oven with fireplace, cook food and heat water, by Joel in Philippines
Baking sourdough breads in quantity in Canada
Pizza oven and hut built by Tony in Philippines


text: Another charm of this lake is to cross the 5000 meters mark by hiking up on the Rush Peak at 5100 meters. The first milestone towards the Rush Lake is to reach the Hopar village in Nagar. Hopar is a fertile and broad bowl surrounded by golden brown Karakoram rocks…Continue Reading


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Apparently, the folks at Comic-Con have a rather unusual problem on their hands -- exotic animals. Comic book fans have been bringing their animals to the convention and that's unfortunate. They've had to post signs by the restrooms informing fans that the toilets are for humans only.
And one of the big rules this year -- no pets --- including iguanas, parrots and boa constrictors.
Oh boy --- this is going to be one crazy weekend.


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New content on the blog has been a bit sparse as of late, but it doesn't mean that I haven't been hard at work conjuring up more awesomeness & greatness. Along with family life that always keeps me busy, I've had a flurry of new + exciting client projects (near & far), and I was away for … [Read more...]
DIY: Cabinet Makeover with Glaze Overlay
Last week I shared my latest DIY: How-to Stencil project where I transformed one of the walls in my foyer. Did you happen to notice the cabinet in the pictures? It's new. Well not really "new" in the sense of just bought, but new to the place it now sits. AND it just got a huge … [Read more...]


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No one denies that IBM is in the middle of a major transformation, shifting away from shrinking hardware businesses and toward growth areas like cloud computing.
There are a lot of questions about what the company will look like when this transformation is done.
It's certainly possible that IBM CEO Ginni Rometty can pull it off. While IBM's revenue has consistently been shrinking for about two years, it remains a hugely profitable company. In 2014, it generated $12.4 billion in free cash flow. (Then again, it borrowed money to buy back shares to keep its earnings per share up, spending $13.7 billion on that and earning criticism that IBM depended too heavily on financial engineering.)
The easiest way to way to see the shape IBM is in is from these two charts, which show that every major business unit shrunk in its fourth quarter.
Every geography was down, too.
By the way, the fourth quarter is significant for enterprise companies like IBM, as salespeople push to close deals to make their annual quotas, and customers make purchases to finalize capital expenditure budgets.
But there are bright spots. So we'll throw a third chart at you to show those.
There's reasonable growth in the hot areas in which IBM is investing. These are: cloud computing (which includes selling hardware and software to companies building their own clouds), "analytics" also known by the trendy term "big data," and mobile, helped by IBM's big agreement with Apple.
Revenue from these areas combined was up a total of 16%.
NOW WATCH: Facebook Is Still Clogging Up Your iPhone — And Here's The Only Way To Fix It
Get the latest IBM stock price here.


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Our Class Charter
As a Rights Respecting School we sat together as a class and discussed the rights that we felt were most important to us at school and as learners.
You can see the rights we chose below, displayed on our class charter.
This term our learning is based around the theme 'The Greeks'.
On Monday 11th January we visited the National Gallery to explore some of the paintings that told stories about Ancient Greece. We were able to name some of the gods and goddesses and find out why they were well known!


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Twister is the dedicated Data Analysis and Visualization (DAV) computing resource coupled to the Frost computing platform. It provides hardware-accelerated, interactive visualization, and data analysis capabilities for UCAR and Frost TeraGrid account holders (TeraGrid account holders with logins on NCAR's Frost system).This document describes basic user procedures for Twister. In most cases the procedures are the same regardless of whether you are a TeraGrid or UCAR account holder. Where they are different, the documentation below explicitly calls them out.
System Overview
Twister is a dual-core AMD Opteron system with 8GBs of memory, and hardware accelerated graphics (nVidia Quadro FX 3500). Remote access to Twister's graphics resources are provided via VirtualGL (see below).
Twister mounts Frost data file systems (/ptmp, /bstmp, etc). Hence data generated on Frost are immediately available with read/write access from Twister.
Home directories are local to Twister (not shared with Frost).
Getting Started
Requesting an account
All Frost account holders are automatically granted an account on Twister (you must be a Frost account holder to access Twister). To request a Frost account consult the documentation here
Logging in
The procedure for logging on to twister is different for TeraGrid and UCAR account holders:
UCAR Account Holders:
You will need a CryptoCard to login to Twister if you are a UCAR account holder
- Use ssh to login with your UCAS username to twister.ncar.teragrid.org
- Wait for the CryptoCard Challenge prompt, then enter your PIN on your CryptoCard, hit ENT, then type the number that appears on the card at the CryptoCard Challenge prompt.
Example: ssh email@example.com
If you experience issues with your gatekeeper password, please refer to this page on verifying or changing your UCAS password:http://www.cisl.ucar.edu/docs/password/ucas.jsp
If you receive the 'Token_Response' multiple times in a row, try to resynchronize your cryptocard: https://www.resync.ucar.edu/resync.html
TeraGrid Account Holders:
TeraGrid account holders should consult the TeraGrid user documentation describing Logging In with Single Sign On (http://www.teragrid.org/userinfo/)
Note: only command line versions of SSO are supported. SSO via the TeraGrid portal is not possible.
The fully qualified host name for Twister is:twister.ncar.teragrid.org
Remote Visualization
Twister's desktop display can be accessed remotely via VirtualGL to enable use of interactive applications with Graphics User Interfaces (e.g. Matlab, VAPOR). For applications dependent on hardware accelerated graphics (i.e. applications relying on OpenGL), VirtualGL is the only way these applications can be run. X11 based such as Matlab and IDL also benefit from VirtualGL.
Documentation on remote visualization may be found here.
The following commercial and 3rd party DAV applications are installed on Twister:
Twister uses softenv to properly configure user execution environments. A newly created user account should have a properly configured softenv environment for running the above applications as well as others on Twister. If you are not able to access Twisters 3rd party applications send mail to email@example.com
File Systems
[Is there Frost documentation for this?]
File Transfer
All Twister data file systems (e.g. /ptmp, /bstmp) are hosted by Frost. Data transfered between these file systems and the outside world should be performed on Frost, not Twister.
For file transfers between Frost and a host not on the TeraGrid consult the documentation here.
For file transfers between Frost and another TeraGrid resource consult the TeraGrid file transfer documentation.


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What happens when YOU get a sales objection ?
Have you ever experienced the following ?
You are in front of one of your biggest accounts. You've asked the right questions and gave a dynamic presentation.
You are confident the sale will happen.
Maybe your heart is beating rapidly or your hands feel clammy.
The time has come to ask for the order.
You take a deep breath and say, "Let's do it!"
But, your client pauses and says,
"I'm just not sure. I need to think about it. Call me in six months."
Or ...
"I need to talk it over with ..."
"I'm not sure we have the money in the budget till ..."
How do you FEEL when this happens ?
Are you able to keep the prospect talking or do you just feel "gutted" or depressed or rejected or confused?
Does it have to be the "End of the road" ?
Sale in six months? No!
More than likely the client is ready to buy and is just afraid of making an immediate decision. If his fears were eliminated, he'd buy now !
This is where your objection handling skills come into play.
Handling objections essentially removes those obstacles to your sales success !
Uncovering and dealing with sales objections challenges you intellectually and emotionally. It requires that you know not only your product, but yourself and your prospect as well. Product knowledge, creativity, sales tools, and confidence in yourself, your product, and your company must all come together in dealing with them and closing the sale. You must combine technique with honesty and conviction to get the prospect to resolve any lingering doubt or conflict.
So, why do so many salespeople leave with no sale? They never learned the art of overcoming sales objections and hanging in there to get the sale. That's what this web page is about.
Get valuable information about overcoming sales objections
Things not to do
1) Never but never argue.
Even if you are right you'll probably lose the sale.
2) Never, but never attack the person.
Separate the person from the objection and deal with it as apart from them. If you fight a person's feelings, more negative emotions will emerge and you will lose!(Not a good Rapport building tactic)
3 ) Never assume you understand an unspecified word
If a prospect uses a word that is a Nominalisation don't start answering until you first understand their meaning. ( Briefly, a nominalisation is a word you cannot place in a wheelbarrow, it's a concept not a tangible thing.)
For example, if a prospect says: "I need versatility." Don't start talking about flexibility or the range of products you have or your payment options because that may not be what your client is talking about.
Better to ask: 'Could you explain to me what you mean by versatility?' or
4 ) Never Insult the Prospect
Let's look at an example.Prospect: 'Your prices are too high.'
It would not be very smart to reply with, 'Aren't you interested in quality?'
You could reply with:"High prices compared to what?" or you could soften that with,"I understand your concern about pricing, we all need to ensure we're competitive in this modern world, and could you tell me who or what you are comparing us to in making that comparison? "
5 ) Never Avoid the Issue
'Quite frankly, your service is useless.'
It would not be right to change the subject or talk in theory about what is good service because you are dealing with an emotion here. The client is obviously angry or frustrated when the use a word like "useless". You need to help them vent their emotion.
Much better to stick with the issue, 'Obviously something has happened to make you feel that way. Can you tell me about it?'
You need to do your best to establish and maintain Rapport in these situations.
6 ) Don't Shift Responsibility
When there is a problem don't try to blame it on your office staff or your delivery people. Think about how that is perceived by your customer. Your customer will only understand that you are dodging the blame. What your customer wants is for someone to accept responsibility and fix the problem.
You need to be responding with "We….", to show that you stand with your company then with "I'll fix it." The "I" bit is important as you are the company in the eyes of your customer and if you have any sort of relationship with him / her they will feel more comfortable knowing the person who is looking into it for them.
7) Never, but never make the person wrong.
Never make a person wrong because you will create an enemy.
Making the person wrong is not a good Rapport building strategy.
8 ) Never Contradict the Prospect
Prospect: 'You guys always seem to be having production problems.'Mistake: 'No, that's not correct. We had some problems when we upgraded the plant two years ago. Did you know we have not had any downtime in the last 18 months?'
A better reply would be: 'Yes, we had some production problems when we upgraded the plant and currently the plant is running flawlessly, in fact, it's been running like that for the past 18 months. Can you tell me if you have experienced any delays so that I can investigate further?'
In the second reply, the sales rep acknowledges the prospect's perception of a problem. Remember, first you meet them where they are and then move them to where you want them to be.
9 ) Don't dwell too long on an objection
Don't dwell too long on an objection because you will amplify its importance in the mind of your customer. Better to answer briefly. Your answer should be just long enough to satisfy the prospect, and no longer.
10 ) Never guess an answer
Admit you don't know. Say: "I'm sorry, I don't have the answer to that question, but I promise to get the information to you."
When you actually get back to them with a reply, this will show you have the courage to admit what you don't know and that you "walk your talk" and follow through on your commitments. This can only improve the client's perception of you.
Now you know what not to do.
Now if you really want to know how to handle objections and can't wait to go through the FREE eCourse, you can Deal with those sales objections NOW.
Want to know how to handle any objection ?
How do you go about Overcoming Sales Objections
Remember to have any chance you must first have established mutual trust and confidence and let the prospect know that you are there to be both an advocate and a consultant. If you can establish the rapport it will assist you greatly.
1) Hear the person out - Listen fully!
Don't interrupt. Listen patiently and intently. Interrupting a prospect will intensify the objection and cause prospects to become preoccupied with it.
You must completely focus on the prospect to determine the real significance of this objection. Let your genuine concern and sincere interest show on your face.
Don't anticipate what he/she is saying and finish the sentence for him/her, just because you've heard every objection under the sun doesn't mean that you needn't listen fully to your prospect's objection. He/she may have a unique twist.
If appropriate, close your order book to take the tension off him/her.
Avoid leaping on the objection before the person finishes - that will only elicit irritation and a sense of being discounted.
2) Feed the Objection back for confirmation.
By restating the objection, you show your concern for the prospect and get clarification in case you misunderstood his/her point. ( Avoid paraphrasing the objection at this time, build rapport by repeating the exact words your prospect used ). Some prospects even withdraw their objections once they hear them spoken aloud.
While restating the objection you can begin to consider your initial strategy to minimize, ignore or handle the objection.
Hint : As you feed the objection back act a little bit surprised. If you've established value, you are surprised that he/she would have an objection. He would say something like, "well, gee, I don't have the time."
"You don't have the time?"
Just like that. You feed the objection right back to him/her. Remember, if you listen, totally, then you will hear things that are not verbalized.
3) Qualify it as the only true objection.
You need to qualify it as a true objection.
You may choose to say, "You mean that's the only reason you're not buying?"
Now he can either say yes or no. This smokes out the real objection. If it's a fake objection the prospect will say "No." then you can ask what are his or her other concerns. If he says "yes, that's the only reason why I'm not buying'' you now know the real objection and you can start to answer it.
Alternatively, you may like to try a method employed by Lee DeBois called the "Obviously you…" / "just suppose" technique.
4) Gently question and explore the Objection.
Once you have the real objection. Invite the person to elaborate fully, ask questions to specify their objection. Is it comprised of fluff, non-specific and overgeneralized statements?
Nod to accept their answers (even if unreasonable) and continue with questions. Frequently, it will take three to seven questions to truly explore the obstacle you face.
Explain the objection, as you understand it, for clarity – "I can appreciate that, so what you are saying is (objection)." Or "Do I understand you to mean that..." .Isolate the objection and lock it down.
Rephrase your question in a way that incorporates the solution. "So if I were able to get you a longer warranty, would that be enough for you to make a decision?" That also smokes it out if it is a false objection.
This is a part of the Rapport building process.
5) Answer the objection:
Having completed the following 4 steps you are in a good position to get down to applying your skills.
Actually you can just chose to ignore some sales objections and go back to establishing value ( which is the next step anyway ).
There are many ways you can respond:
You can answer by admitting the shortcoming of your product and shifting quickly to a strong advantage--- e.g. "Yes our matrix platform adjusts only forty degrees horizontally, but it provides 50% more vertical adjustment than any other machine".
You can submit a testimonial letter, a competitive comparison chart , or a special time-sensitive or price-related offer.
Rather than frame an "objections" as a disagreement you can reframe every "objection" into a question that you welcome. Perhaps even reframe an objection so that it becomes an advantage or seems trivial in the eyes of the prospect.
You can lead a person to answer his or her own objection by asking appropriate questions.
The most advanced methods for overcoming sales objections can be found in the process of reframing. This technique is based on the fact that all meaning is context dependent. So, a cloudy, 70 degree day is great summer weather for Anchorage, Alaska (actually they celebrate that kind of weather in Anchorage). But in Hawaii ..? Not so good!
Consider that almost any meaning can be reframed by either a change in content or context. Further information about this amazingly useful concept can be found in my eBook.
6) Check and test for satisfaction that the objection has been dealt with.
As you proceed you need to confirm the answer has been received and understood. Don't reply to the objection and leave it hanging in the air.Now that solves the problem, doesn't it ? "When you think of it that way, how do you feel about this product satisfying your needs?""I guess we've made that clear?""With that question solved, we can go ahead, can't we?"
If the client says yes, you can lead to a close. If the prospect doesn't feel that his objection has been dispelled, you have some choices.
Now you must prove what you suggested to the prospect. This is the time to demonstrate value, list comparisons, and prove benefits. If you cannot answer the prospect in a way that's different or sets you apart from others, you'll never close this (or any) sale.
No one can predict the future but history often repeats itself, so statistics and facts are valuable tools for changing minds. Bring them along. The proof you show is limited only by your imagination and the ability to back it up. When you believe it, they'll believe it. They can see it in your face and hear it in your voice. Then selling is easy.
Your other choice is to point out to the client that even given his objection, the other benefits of proceeding outweigh it.
7) Reorient the person to his / her criteria of values and lead into a close.
It's easy to let an objection disorient and confuse. Use questions that invite the person to reorient to what's really important; to the major benefits of the product and what is important to his/her specific situation. These should make the objection look small. Now that you have uncovered the prospect's needs and reinforced the value of your offering you can bridge to a close. By this time closing the sale should be "fait accompli" -- the natural outcome of all that has come before.
At this point you can just ask for the order simply and directly or employ any number of trail closes or closing methods. It's often good to describe similar situations when you close; people like to know about others in the same situation as themselves.


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Jammu is a fascinating plateau and is the first spot of this wonderful state. it is extremely beautiful and was founded by the king Jambu lochan many centuries ago. This spot is also referred to as the city of temples and it is said that there was a lot peace in the region, so much so that the king Jambu lochan was mesmerized to see the tiger and goat drinking water of the stream together. Move from Jammu to the mesmerizing hill station of patnitop and this is really a fascinating spot surrounded by the wonderful pine trees and gives the tourist the complete paragliding experience.The fact of the matter remains that Jammu and Kashmir state is a unique blend of tradition, heritage and the beauty. The beauty is fascinating and the experts of environment have compared the beauty of Kashmir with Switzerland and Austria and the beauty of Ladakh is comparable to the regions of Alaska. The tourist gets all the facilities if he wants to travel to the breathtaking natural spots of Jammu and Kashmir. It is better to enjoy the trip of Jammu, Kashmir and Ladakh through the Jammu and Kashmir tour packages and make the moments of life amazing in this dream destination.Jammu, the capital city of the state, is famous pilgrimage destination and one of the most popular tourist destinations in Kashmir. Major attractions in this city include Bawey Mata Temple, Raghunath Temple, etc.
Mata Vaishnodevi is considered as a manifestation of goddess and is attributed as Shakti. You have access to this wonderful shrine at an altitude of 5200 meters and have to travel a distance of around 14km to reach at the top o f the shrine. The people call the goddess as Mata Rani and it is said that the individual gets the boons if he has really has the faith and dedication towards the goddess.One of such wonderful pilgrimages is the Vaishno Devi and this exclusive shrine of great relevance for the Hindus is located amid the mountains of Trikuta. It is also known as the confluence of principal deities and these include Maha Lakshmi, Maha kali and Maha Saraswati.The winter can be cruel and it can lead to a problem for you. The best time to visit this wonderful shrine is during the hot season and is really an excellent experience; but the devotee who has great faith does not care about the temperature and he visits the shrine in any season. There is a control of the shrine and the management body is the SMVDSB also called the Sri Mata Vaishno Devi shrine board.It is really an experience one cannot forget in the life and one feels as if the dawn of the spirituality has come upon the individual. You have the specific way of doing the pilgrimage and after travelling a distance of 14 km up the hill, you feel on the top of the world and feel as your you have achieved a grace that you were in fact missing in your life.
Kashmir is today very popular among nature lovers, honeymooners, adventure seekers, pilgrims, and families. Houseboats, lakes, temples, fairs & festivals, hill stations, adventure & sports, trekking, pilgrimage, wildlife, gardens, monasteries, Buddhist temples, etc are key attractions of holidays in Kashmir, Northern India.Pahalgam, Sonemarg, Leh, Kargil, Patnitop, etc are other popular attractions of Kashmir tourism and you will love to choose them as destination of your north India tours and travels. There are many north India tour packages available which cover famous destination of Kashmir, the Paradise on the Earth.Gulmarg is one of the most sought after holiday destinations for Kashmir north India holidays. It is one of the most picturesque hill stations of India with copious nature beauty. Major tourist attractions in this town include world's highest golf course and ski resort. Kashmir has so many wonderful sightseeing attraction and tourism destinations. All are enigmatically blessed by the nature and has scores of tourist attractions and sightseeing spots that let the tourists enjoy remarkable vacation, with magnificent and alluring experiences of lifetime.


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An "ice breaker" is what we call an activity or game that can serve to help group members feel more at ease with each other. Ice breakers can work well with any new group, whether kids or adults. Here are two of my favourites.
Two Truths and a Lie
This is a fun activity to do with a small group of kids, adults or even a family group. The main idea is to present three facts about yourself. Two facts must be true. One must be a lie. Simple, right? The fun part comes in fooling people as to which is the lie. It's also an interesting way to get to know others. Participants choose things about themselves they feel comfortable in disclosing.
This is also a great short activity to use with kids if they're learning a new tool like how to use a video camera or recording software. For example, they can video themselves presenting their two truths and a lie, then classmates can respond via video as well. Or ask them to deliver their truths/lie via websites like Vocaroo or Blabberize. Another fun idea would be to have them present their truths/lie in comic or poster format.
Here's an audio example I made using Blabberize. See if you can detect the lie! (If it doesn't embed properly, check it out via this link.) If you're interested in learning more about Blabberize, check out my posts, Blabberize and Creative Prompt - Start with a Wacky Online Tool.
Where Two Truths and a Lie is more a language activity, Backwards encourages personal contact and co-operation. Divide the class or group into pairs. Each pair sits back to back on the floor, feet out in front and arms linked. The goal is for each pair to work together to stand up at the same time as each other. For a challenge, try groups of four, six, eight, or the whole class. Book Chook Feather of Approval to any whole class that can manage this!
Backwards is lots of fun. It's hard to stay standoffish with other group members when you've linked arms and used them to stand up! I usually try to roughly match sizes in pairs. Backwards breaks the ice and raises energy levels in a group.


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I added 2,167 yards through one purchase and several yarn adoptions from friends. The one purchase was for three skeins of Berroco Ultra Alpaca which is planned for a bag for my mother-in-law at some point. Most of the rest of miscellanous sock yarn for my little baby booties and celestine star toys. They are a lot fo fun to make and don't take too long with the crochet.
I destashed 1,167 yards by returning a hank leftover from my minimalist cardigan and forcing friends to make some adoptions.
I actually knit/crocheted 3,412 yards! This includes my: