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Thread: routercnc_MK3
Some of these proximity switches already have a pull-up resistor inside.
Here is a good explanation of how to calculate it's value.
See page 11 http://cnc4pc.com/Tech_Docs/C50R1_user_manual.pdf in the ones I have it is 10K
24-05-2015 #82
Hi Graeme, HankMcSpank,
OK, that makes a bit more sense now, thank you. I'll check Hank's suggestion first - power it up without the resistor between black and brown and check the voltage on the black. If it is nothing then I have a simple switch and can follow up on your suggestions Graeme. I may need to clarify something with you but lets see what I have first.
If it is 24V then I have a pull-resistor inside the sensor and need to do something else as I know this board won't like 24V into the logic circuits!
I see Clive has posted as well so I'll have a read of his link next . . .
Thank you
24-05-2015 #83
If there is a voltage on the black, then a simple voltage divider should do....but it'd be useful for you to measure the input resistance of the follow on BOB board input pin (as that will end up being in parallel with your proposed voltage divider)....I'd imagine it'll be very high input resistance on your BOB input.
Last edited by HankMcSpank; 24-05-2015 at 08:48 PM.
25-05-2015 #84
So I can work out the other resistor required to complete the divider except I need to factor in the Bob resistor
Tried to check Bob resistance across pins with multimeter (board was off) and got no reading at all. What is the method to determine this resistance
Last edited by routercnc; 25-05-2015 at 04:02 PM.
25-05-2015 #85
What supply voltage do you eventually intend running your sensor with?
Last edited by HankMcSpank; 25-05-2015 at 04:18 PM.
25-05-2015 #86
I had the meter on max setting and still got no reading
Final system will be 24V when PSU arrives - testing on 12V for now
If the internal R is 5K then the most current that can flow at 12 V will be 2.4mA. Just to prove this put the meter in series with the black wire to gnd and check (put the meter on to the mA range). I am sure that I used one of these sensors connected to the 5V input of my bob. But don't let the magic smoke out. ..Clive
25-05-2015 #88
I was just about to suggest trying to establish what value the internal R is (on the sensor)....try connecting a 4.7k resistor between your sensor's black wire & your supply voltage ground ...power up the sensor & measure what voltage you have across the 4.7K resistor (it doesn't have to be a 4.7k resistor ...whatever resistor you have to hand!)
Last edited by HankMcSpank; 25-05-2015 at 05:38 PM.
29-05-2015 #89
Small update. Thanks for all your help on the proximity switches. I think I have a plan on that now but will revisit that later because . . .
24V PSU, 2off 24V relays, and the 20A contactor all arrived in the post today! Big thanks to Dean for some behind the scenes help .
Managed to get a quick hour in the garage tonight and made some progress:
24V PSU wired in
Contactor to control the linear power supply mostly wired in (need the 24V DC feed to complete)
Shifted all the earth blocks to a common location to make proper star-earth point
Made new earth cables to suit
Added terminal end block clamps to stop them wobbling around
Swapped out one of the 12V relays for the new 24V, but not wired in. Got one more to do.
Added 2 pairs of green adapter brackets (near the VFD) - these will guide the power and signal cable (not added yet). Not really required but they were about £1.30 for 2 on ebay and I just liked the look of them !
AC DIN rail coming along:
DC DIN rail getting close (ignore 12V labels it will be 24V):
Questions on the contactor:
T1, T2 are the mains input ?
L1, L2 are the switched output ?
Should I keep the earth permanently connected (i.e. not through T3/L3 of contactor) ?
A1 / A2 24V DC polarity important? I'm guessing not.
There is a 0 / 1 switch in the middle - some sort of tester / over-ride? Can I leave it at 0 ?
Last edited by routercnc; 29-05-2015 at 11:01 PM.
29-05-2015 #90


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subset: commoncrawl


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Dubai-based Nigerian big boy, Ray Hushpuppi has finally responded to PDP's former director of new media, Deji Adeyanju statements, saying EFCC should investigate his source of wealth.
Reacting to a video where he said he will soon return Nigeria's citizenship, Hushpuppi wrote;
"Ps: I have done this video far long before Deji and his foolish team of investigation that Ogun will soon kill all of them together. I have been living permanently out of Nigeria for over 8 years and have only visited just once, as I take be problem of Nigeria I no understand, I have never held any public office or even benefited from my country ever since I was born, other places where I have lived they have loved and appreciate and catered for me more than my own people, tell me why I no suppose return una citizenship to una?
All the countries I have been they have never convicted me for as little as traffic offense but the country I send money to people wants to investigate me, very funny useless people that just want children of the poor to remain poor and are intimidated and scared about them becoming great and kick them out of power.
Youths make una no gree for them o, don't be intimidated, fight back and make your voice be heard and ur votes count. POWER TO THE PEOPLE!!! Street ma take over very soon, iyalaya anybody"
Remember that the past few days have seen a stern clamp down on the activities of Internet fraudsters across the country, especially in Lagos and Abuja.
Some men were arrested just last Friday at a popular club on the Island and some few days later another group of fraudsters were paraded at the nation's capital, Abuja.
The arrest of the Yahoo Boys has caused a debate among Nigerians with a section supporting the anti-graft agency over their action and another section criticizing them and asking them to go arrest the real culprits, which they believe are the politicians.


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Allow Jewish people to work as directors, writers, and producers in Hollywood. (see videos below)
Since its inception, Hollywood has been patently discriminatory in its practice of not allowing Jewish people to work within its system. Let The Jews In Hollywood is a grassroots effort to change this injustice, in the hopes that one day Jews will be able to work as writers, directors, and perhaps even producers in Hollywood.
1. Jews are artistic.
2. Jews are humorous.
3. Jews are good with money.


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|Percentage of DRI per 100 grams
|omega-3 fats
|vitamin B1
This chart graphically details the %DV that a serving of Flaxseeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Flaxseeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Flaxseeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
- Health Benefits
- Description
- History
- How to Select and Store
- Tips for Preparing and Cooking
- How to Enjoy
- Individual Concerns
- Nutritional Profile
- References
Health Benefits
The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food.
Unique Nutrient Features of Flaxseeds
The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World's Healthiest Foods, flaxseeds comes out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads.
The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. The unique structure of lignans gives them a further health-supportive role to play, however, in the form of phytoestrogens. Along with isoflavones, lignans are one of the few naturally occurring compounds in food that function as weak or moderate estrogens when consumed by humans. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans. Sesame seeds come in second, but contain only one-seventh of the total lignans as flaxseeds. To give a few further examples, sunflower seeds contain about 1/350th as many lignans, and cashews nuts contain about 1/475th as many lignans as flaxseeds.
A third unique feature of flaxseeds is their mucilage (gum) content. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds.
This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit described below all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.
Cardiovascular Benefits
The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA—can be helpful to the cardiovascular system in and of itself. As the building block for other messaging molecules that help prevent excessive inflammation, ALA can help protect the blood vessels from inflammatory damage. Numerous studies have shown the ability of dietary flaxseeds to increase our blood levels of ALA, even when those flaxseeds have been ground and incorporated into baked goods like breads or muffins. When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection.
Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts. The overall anti-inflammatory benefits of ALA and lignans in flaxseeds has been further corroborated by studies in which flaxseed-enriched baked goods (like muffins) lead to decreases of 10-15% in C-reactive protein (CRP) levels. CRP levels are a commonly used indicator of inflammatory status in the cardiovascular system.
Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flaxseed—including flaxseed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flaxseed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodsteam have both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day.
Intake of flaxseeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the "good" cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flaxseeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber.
Although direct studies on flaxseed and blood pressure are limited (and mostly confined to flaxseed oil versus ground flaxseed), numerous studies have shown the ability of increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing so, decrease our risk of high blood pressure.
There is one area of concern that we want to note involving flaxseeds and the cardiovascular system. We've seen one very small-scale study from Canada involving 30 children and teens (ages 8-18), all previously diagnosed with hypercholesterolemia (high cholesterol) and given added flaxseed in their diets over a period of 4 weeks. The flaxseed amount was 2 tablespoons, and the form was ground flaxseeds incorporated into breads and muffins. In this study, blood levels of total cholesterol and LDL cholesterol did not significantly change, but blood fat levels (in the form of triglycerides) increased and HDL cholesterol (the "good" cholesterol) decreased. Since we would consider these changes in blood lipids to be unwanted, we believe this study raises some preliminary questions about the role of daily flaxseeds in amounts of 2 tablespoons or above in the diet of children and teenagers who are already known to have high cholesterol. Much more research is needed in this area, but if you are the parent of a child or teen who is already diagnosed with high cholesterol, we recommend that you consult with your healthcare provider about the pros and cons of incorporating flaxseeds into your child's meal plan on a daily basis in any substantial amount.
Antioxidant and Anti-Inflammatory Benefits
It is important to realize that the antioxidant and anti-inflammatory benefits of flaxseed do not apply only to the cardiovascular system. Oxidative stress (which is often related to deficient intake of antioxidant nutrients) and excessive inflammation (which can also be related to deficient intake of anti-inflammatory nutrients) are common risk factors for a wide variety of health problems. These problems include development of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome. There is preliminary evidence that flaxseed intake can decrease risk of all the problems above by increasing our anti-inflammatory and antioxidant protection.
Cancer Prevention
The antioxidant and anti-inflammatory benefits of flaxseeds also make them a logical candidate for cancer prevention. That's because chronic inflammation (even low level inflammation) and chronic oxidative stress are risk factors for cancer development. In the case of flaxseeds, evidence of risk reduction is strongest for breast cancer, prostate cancer, and colon cancer. Breast cancer and prostate cancer are included in the list of cancers know as "hormone-related" cancers. Their risk reduction may be more closely related to flaxseed than risk reduction for other cancers due to the high lignan content of flaxseed.
Three of the lignans found in flaxseeds—secoisolariciresinol, matairecinol, and pinoresinol—can be converted by intestinal bacteria into enterolactone (ENL) and enterodiol (END). ENL and END have direct affects on our hormonal balance and in this way may play an especially important role in hormone-related cancer. In addition to decreased risk of breast and prostate cancer following flaxseed intake, there is also some preliminary evidence that ENL and END may be able to alter the course of hormone-dependent tumors once they are formed. The relationship between flaxseed intake and cancer prevention is complicated, however, due to the important role of gut bacteria in converting secoisolariciresinol and other lignans in flax into enterolactone and enterodiol. This conversion process involves many different enzyme-related steps provided by a complicated mix of gut bacteria including Bacteriodes, Bifidobacterium, Butyribacterium, Eubacterium and others.
The lignans provided by flaxseed have also been shown to spark increased activity by certain Phase II detoxification enzymes that are responsible for deactivating toxins in the body. This support of the detox process may help prevent accumulation of toxins that might otherwise act as carcinogens and increase cancer risk.
Digestive Health
Benefits of flaxseed for the digestive tract—although mentioned earlier throughout this food profile—are worth repeating here. The strong fiber content of flaxseeds—including their mucilaginous fiber—help to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines. Finally, the lignans in flaxseed have been shown to reduce risk of colon cancer. This impressive group of digestive tract benefits is likely to receive more attention in future research studies.
Flaxseeds and Post-Menopausal Symptoms
We've seen mixed findings in the area of post-menopausal benefits (such as reduction of hot flashes) and flaxseed intake, with some studies showing significant benefits and other studies showing a lack of significant benefits. However, there continues to be strong interest in flaxseeds and their components (including enterolactone and secoisolariciresinol diglucoside) as potential aids during management of perimenopausal and postmenopausal symptoms as well as during hormone replacement therapy (HRT).
This area of flaxseed research is admittedly complex. For example, enterolactone made from flaxseed lignans has been shown to be an estrogen agonist (promoting estrogen production, through increased formation of transcription factors like ER-alpha and ER-beta), as well as an estrogen antagonist (working against estrogen production, through inhibition of enzymes like estrogen synthetase). It's also known to lower the activity of 5-alpha-reductase (an enzyme that converts testosterone into dihydrotestosterone) and 17-beta hydroxysteroid dehydrogenase (an enzyme that converts estrone into estradiol). Given this complicated set of circumstances that may vary from one woman to another, it may turn out that flaxseed intake is simply better at lessening menopausal symptoms in some women, and not as good at lessening symptoms in others.
Other Health Benefits
Although we've already mentioned decreased risk of insulin resistance in relationship to flaxseed intake, we're definitely expected to see more research studies in this area. The strong fiber content, antioxidant content, and anti-inflammatory content of flaxseeds make them a natural here.
One final note about the health benefits of flaxseeds involves their feeding to animals. We've seen repeated studies on the content of beef, chicken, and eggs that reflect significantly increased omega-3 content in these foods when flaxseed meal and/or flaxseed oil are added to the diets of cows and chickens. For persons who enjoy these foods in their meal plan on a regular basis, this increased omega-3 content can really add up. Some manufacturers of beef, chicken, and eggs provide omega-3 information on their product packaging. Consumption of certified organic animal foods in which flaxseed was added to the animals' feed can be an effective way of increasing your omega-3 intake.
The scientific name for flax—Linum usitatissimum— reveals a lot about our human relationship to this plant. The "linum" part of this name sounds a lot like "linen," which is a fabric that has been made from flax for over 3,000 years. The "usitatissimum" part of its name means "of greatest use" in Latin, and that quality also rings true in our relationship to flax. This plant has served not only as a food source and source of linen, but also for the creation of sails on sailing ships, bowstrings, and body armor. Flaxseed is known in many parts of the world as "linseed," although most of the linseed oil sold in the United States is not food grade and is sold instead for use as a wood finish and preservative.
Brown flax and golden flax (sometimes called yellow flax) are the two basic varieties of flax, and they are similar in their nutritional composition, with one important exception. One specific strain of yellow flax called "solin" was been developed by agricultural scientists to be processed and sold as a cooking oil that could substitute for oils like sunflower seed oil. Solin has been approved by the Food and Drug Administration (FDA) as a GRAS list food, and it is sometimes being produced under the trademarked name "Linola" (TM). Since solin (Linola TM) only contains about 1/10th of the alpha-linolenic (ALA) content of other the brown and golden flax varieties, it definitely should not be considered equivalent from a nutritional standpoint.
One additional clarification about varieties of flax is also important. New Zealand flax, even though it bears the same name, is not related to the flax plant Linum usitatissimum whose flaxseeds we recommend as a World's Healthiest Food. New Zealand flax also has a rich history of use for its fiber content, however, as well as traditional medicinal uses as developed by the Maori peoples of New Zealand.
In their raw form, flaxseeds usually range from amber/yellow/gold in color to tan/brown/reddish brown. White or green flaxseeds have typically been harvested before full maturity, and black flaxseeds have typically been harvested long after full maturity. Generally speaking, we recommend avoiding raw flaxseeds that are white, green, or black in color.
Sometime between 4000 and 2000 BC, flax cultivation became a common practice in countries bordering the Mediterranean Sea and in regions of the Middle East, and there is some evidence that flax cultivation may have started even thousands of years earlier, during the Neolithic Era of approximately 10,000 BC. From the very beginning, the value of flax was both culinary and domestic, since flax fibers could be spun into linen to provide clothing and other textile-related products.
To this day, flax cultivation has remained both culinary and domestic, although crop production has become more specialized and wide scale. In the United States and Canada, most commercial flax production involves oilseed varieties of flax, in which the seeds will eventually be dried and crushed and used to produce different grades of oil. Non-food grade flaxseed/linseed oil is used in wood finishes, paints, coatings, and other industrial supplies. Food grade flaxseed/linseed oil can as be used in livestock feed, or as a culinary oil. (It is much more common, however, for livestock feed to contain flaxseed meal versus flaxseed oil.) Oilseed varieties of flax are typically classified as oilseed crops along with soybeans, rapeseed, cottonseed, sunflower seed, and peanuts. Canada is the world's largest producer of oilseed flax, followed by Russia, France, and Argentina.
Fiber flax is the other major variety of flax in terms of commercial production. In Europe, France and Belgium are especially large producers of fiber flax. While cotton, wool and silk remain the most popular natural fibers in the global textile market, the global flax market has grown in recent years following increased production of linen products in China.
Alongside of these other flax markets, however, has developed a gradually expanding consumer market for flaxseeds themselves, to be considered as uniquely nourishing food. We expect to see food interest in flaxseeds increase, primarily because of their unique nutrient combinations and health benefits.
How to Select and Store
Flaxseeds can be purchased either whole or already ground. The two different forms offer distinct benefits. Because flaxseeds can be very difficult to chew, grinding of the seeds prior to consumption can usually increase their digestibility. However, grinding takes time, and pre-ground flaxseeds can have great convenience. On the other side of the coin, pre-ground flaxseeds—while more convenient—also come with a shorter shelf life than whole flaxseeds. Ground flaxseeds—even when carefully packaged in a gas-flushed, light-protective pouch and refrigerated after opening—typically last about 6-16 weeks. Whole flaxseeds, on the other hand, will typically last for 6-12 months when stored in an airtight container in a dark, cool dry spot. If directly refrigerated, they may last for 1-2 years.
Whole flaxseeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the flaxseeds are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure that there is no evidence of moisture. If you purchase whole flaxseeds, either store them in an airtight container in a dark, dry and cool place or place their airtight container directly in the refrigerator.
Ground flaxseeds are usually available both refrigerated and non-refrigerated. If you are purchasing ground flaxseed that is sitting on the store shelf at room temperature, we highly recommended that the flaxseed be packaged in a gas-flushed, vacuum-sealed bag. If you are purchasing ground flaxseed that is found in the refrigerator section, it's not essential that vacuum-sealed packaging be used, but it can still be helpful from a food quality standpoint. Regardless of the form in which you purchase your ground flaxseeds, you should keep their container in the refrigerator after opening. The reason for all of this extra precaution is simple: once flaxseeds are ground, they are much more prone to oxidation and spoilage. Similarly, if you are grinding whole flaxseeds on your own at home (for example, in a small spice or coffee grinder), you'll want to store them in the refrigerator in an airtight container. If using glass, you may also want to use a darkened glass as that will lessen exposure of the ground flaxseeds to light.
Flaxseed oil is especially perishable and should always be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. We never recommend the use of flaxseed oil in cooking, since it is far too easily oxidized. However, it's fine to add flaxseed oil to foods after they have been cooked. For more on our recommendations on flaxseed oil, see this Q+A.
Tips for Preparing and Cooking
Tips for Preparing Flaxseeds
Grind flaxseeds in a coffee, seed, or spice grinder in order to enhance their digestibility and therefore their nutritional value. If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flaxseeds can thicken liquids if left too long.
How to Enjoy
A Few Quick Serving Ideas
- Sprinkle ground flaxseeds onto your hot or cold cereal.
- Add flaxseeds to your homemade muffin, cookie or bread recipe.
- To pump up the nutritional volume of your breakfast shake, add ground flaxseeds.
- To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them.
- Add a tablespoon of flaxseed oil to smoothies.
Individual Concerns
"Cyanide" is a term that we typically associate with the potentially deadly poison, hydrogen cyanide. However, there are very small amounts of cyanide constantly present and undergoing metabolism in human tissue. These small amounts of cyanide are found in relatively non-toxic forms like thiocyanates. Of course, these same thiocyanates are also found to occur naturally in foods (for example, in cruciferous vegetables). Linamarin and lotaustralin are two of the primary cyanogenic glycosides in flaxseeds, and like the thiocyanates in cruciferous vegetables, both of these compounds can contribute to cyanide metabolism in humans. However, as long as our metabolic processes are not overloaded and we are in reasonably good health, about two tablespoons of flaxseeds per day are likely to provide too little linamarin and lotaustralin to cause an adverse reaction. We've seen research on flaxseed meal, for example, which shows about 5-6 milligrams of cyanogenic glycosides (CGs) in one tablespoon. (And to give you a comparison, oral doses of sodium cyanide and potassium cyanide that cause acute and dangerous toxicity in humans fall into the range of 1000's of milligrams.)
It's not actually the CGs themselves that pose a risk, but their breakdown by an enzyme called beta-glucosidase that results in the release of hydrogen cyanide. When beta-glucosidase is unavailable or ineffective in breaking apart the CGs, we don't get faced with the hydrogen cyanide risk. And even when beta-glucosidase does break apart the CGs, there's an enzyme in our body called rhodanase that can convert hydrogen cyanide into the relatively non-toxic form of thiocyanate.
The issue of cooking and CGs in flaxseeds is somewhat ambiguous. We've see one study in which the baking of flax-flour containing muffins at 230F for 15-18 minutes showed no CGs in the final product. That result would point to a helpful impact of cooking on cyanide-related risk. We've also seen a study in which the overnight soaking of cassava, fermentation of cassava, as well as boiling, steaming, and dry heating of cassava all resulted in decreased CG content, with decreases falling into a very wide range of 32-99% range. While cassava is a food which can have the exact same amount of CGs as flaxseed, and in some cases, much higher amounts, it is also a food that is less compact and more porous than flaxseeds, and it would be expected to respond differently to cooking. In one study on commercial processing of flax, 20-30 minutes of heating at 150-221F did not appear to alter the CG content of the seeds or the processed flaxseed flakes or flaxseed cakes. From all of these studies, our overall conclusion is as follows: you may well benefit from the cooking of flaxseeds as a way of decreasing your cyanide-related risks, but you also may have no compelling reason to do so, since (1) the amount of CGs contained in 1-2 tablespoons is relatively small; (2) not all CGs will get broken down by enzymes and converted into hydrogen cyanide; and (3) if hydrogen cyanide does get created, most healthy persons will be able to detoxify it when it is present in such relatively small amounts.
Some people have gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build yourself up to your intake goal. When increasing fiber intake in the diet, it is also a good idea to include fluid (water) intake as well.
Several animal studies (involving rats and mice) have raised questions about the safety of high-dose flaxseeds during pregnancy—not for the pregnant females, but for their offspring. "High-dose" in these animal experiments has meant flax intake as 10% of the total diet, or about 4 tablespoons of flaxseed for every 2,000 calories. Although it is impossible to generalize from animal studies to humans, we recommend that women who are pregnant (or considering pregnancy) consult with their healthcare providers if they are consuming or planning to consume flaxseeds in these high amounts.
Nutritional Profile
Among commonly eaten foods, flaxseeds are an unparalleled source of fiber-related polyphenols called lignans. They are also an unusual source of mucilaginous gums like arabinoxylans and galactoxylans.
Flaxseeds are an excellent source of omega-3 essential fatty acids. They are a very good source of dietary fiber, vitamin B1, and and copper. They are also a good source of the minerals magnesium, phosphorus, and selenium.
For an in-depth nutritional profile click here: Flax seeds.
In-Depth Nutritional ProfileIn addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Flaxseeds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Flaxseeds, ground, raw
14.00 grams
Calories: 75
GI: very low
|World's Healthiest
Foods Rating
|omega-3 fats
|3.19 g
|vitamin B1
|0.23 mg
|very good
|0.17 mg
|very good
|0.35 mg
|very good
|3.82 g
|very good
|54.88 mg
|89.88 mg
|3.56 mcg
|World's Healthiest
Foods Rating
Density>=7.6 AND DRI/DV>=10%
|very good
Density>=3.4 AND DRI/DV>=5%
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Flaxseeds
- Aberg UW, Saarinen N, Abrahamsson A et al. Tamoxifen and flaxseed alter angiogenesis regulators in normal human breast tissue in vivo. PLoS One. 2011; 6(9):e25720. Epub 2011 Sep 30. 2011.
- Aliani M, Ryland D, and Pierce GN. Effect of flax addition on the flavor profile of muffins and snack bars. Food Research International, Volume 44, Issue 8, October 2011, Pages 2489-2496. 2011.
- Caroprese M, Marzano A, Marino R et al. Flaxseed supplementation improves fatty acid profile of cow milk. Journal of Dairy Science, Volume 93, Issue 6, June 2010, Pages 2580-2588. 2010.
- Chahal N, McCrindle B, Manlhiot C et al. aA 4-week randomized clinical trial of flaxseed supplementation in children with hypercholesterolemia. Canadian Journal of Cardiology, Volume 27, Issue 5, Supplement, September—October 2011, Page S339. 2011.
- Dodin S, Cunnane SC, Masse B et al. Flaxseed on cardiovascular disease markers in healthy menopausal women: a randomized, double-blind, placebo-controlled trial. Nutrition, Volume 24, Issue 1, January 2008, Pages 23-30. 2008.
- Faintuch J, Bortolotto LA, Marques PC et al. Systemic inflammation and carotid diameter in obese patients: pilot comparative study with flaxseed powder and cassava powder. Nutr Hosp. 2011 Jan-Feb;26(1):208-13. 2011.
- Fofana B, Cloutier S, Kirby CW, et al. A well balanced omega-6/omega-3 ratio in developing flax bolls after heating and its implications for use as a fresh vegetable by humans. Food Research International, Volume 44, Issue 8, October 2011, Pages 2459-2464.
- Fukumitsu S, Aida K, Shimizu H et al. Flaxseed lignan lowers blood cholesterol and decreases liver disease risk factors in moderately hypercholesterolemic men. Nutrition Research, Volume 30, Issue 7, July 2010, Pages 441-446. 2010.
- Hallund J, Tetens I, Bugel S et al. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutrition, Metabolism and Cardiovascular Diseases, Volume 18, Issue 7, September 2008, Pages 497-502. 2008.
- Ibrugger S, Kristensen M, Mikkelsen MS et al. Flaxseed dietary fiber supplements for suppression of appetite and food intake. Appetite, Volume 58, Issue 2, April 2012, Pages 490-495. 2012.
- Kristensen M, Jensen MG, Aarestrup J et al. Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type. Nutrition & Metabolism 9.1 (2012). 2012.
- Landete JM. Plant and mammalian lignans: A review of source, intake, metabolism, intestinal bacteria and health. Food Research International, Volume 46, Issue 1, April 2012, Pages 410-424. 2012.
- Leyva DR, Zahradka P, Ramjiawan B et al. The effect of dietary flaxseed on improving symptoms of cardiovascular disease in patients with peripheral artery disease: Rationale and design of the FLAX-PAD randomized controlled trial. Contemporary Clinical Trials, Volume 32, Issue 5, September 2011, Pages 724-730. 2011.
- Madhusudhan B. Potential Benefits of Flaxseed in Health and Disease - A Perspective. Agriculturae Conspectus Scientificus (ACS) Year: 2009 Vol: 74 Issue: 2 Pages/record No.: 67-72. 2009.
- Marpalle P, Sonawane SK, LeBlanc JG, et al. Nutritional characterization and oxidative stability of α-linolenic acid in bread containing roasted ground flaxseed. LWT - Food Science and Technology, Volume 61, Issue 2, May 2015, Pages 510-515.
- Morais D de C, Moraes EA, Dantas MI de S et al. Heat Treatment and Thirty-Day Storage Period Do Not Affect the Stability of Omega-3 Fatty Acid in Brown Flaxseed (Linum Usitatissimum) Whole Flour. Food and Nutrition Sciences 2. 4 (Jun 2011): 281-286. 2011.
- Moriarty S. Omega-3s from Whole-Food Flaxseed. Cereal Foods World 51. 5 (Sep/Oct 2006): 257-259. 2006.
- Nassu RT, Dugan MER, He ML et al. The effects of feeding flaxseed to beef cows given forage based diets on fatty acids of longissimus thoracis muscle and backfat. Meat Science, Volume 89, Issue 4, December 2011, Pages 469-477. 2011.
- Oomah BD, Der TJ, and Godfrey DV. Thermal characteristics of flaxseed (Linum usitatissimum L.) proteins. Food . Food Chemistry, Volume 98, Issue 4, 2006, Pages 733-741. 2006.
- Patenaude A, Rodriguez-leyva D, Edel AL et al. Bioavailability of [alpha]-linolenic acid from flaxseed diets as a function of the age of the subject. European Journal of Clinical Nutrition63. 9 (Sep 2009): 1123-9. 2009.
- Patterson RE. Flaxseed and breast cancer: what should we tell our patients?. J Clin Oncol. 2011 Oct 1;29(28):3723-4. Epub 2011 Sep 6. 2011.
- Perez-jimenez J, Neveu V, Vos F et al. . Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition 64. S3 (Nov 2010): S112-20. 2010.
- Pruthi S, Thompson SL, Novotny PJ et al. Pilot evaluation of flaxseed for the management of hot flashes. J Soc Integr Oncol 2007; 5(3):106-12. 2007.
- Rodriguez-Leyva D, Bassett CMC, McCullough R et al. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology, Volume 26, Issue 9, November 2010, Pages 489-496. 2010.
- Sainvitu P, Nott K, Richard G et al. Structure, properties and obtention routes of flaxseed lignan secoisolariciresinol: a review. Biotechnologie, Agronomie, Societe et Environnement 2012, 16(1): 115-124. 2012.
- Simbalista RL, Sauerbronn AV, Aldrighi JM et al. Consumption of a Flaxseed-Rich Food Is Not More Effective Than a Placebo in Alleviating the Climacteric Symptoms of Postmenopausal Women. The Journal of Nutrition140. 2 (Feb 2010): 293-7. 2010.
- Smith VH and Jimmerson J. Flaxseed. Briefing No. 56. (Nov). Agricultural Marketing Policy Center, Montana State Univesity, Bozeman, MT. 2005. 2005.
- Sturgeon SR, Volpe SL, Puleo E et al. Dietary intervention of flaxseed: effect on serum levels of IGF-1, IGF-BP3, and C-peptide. Nutr Cancer. 2011;63(3):376-80. 2011.
- Tarpila S, Aro A, Salminen I et al. The effect of flaxseed supplementation in processed foods on serum fatty acids and enterolactone. European Journal of Clinical Nutrition56. 2 (Feb 2002): 157-65. 2002.
- Taylor CG, Noto AD, Stringer DM et al. Dietary milled flaxseed and flaxseed oil improve N-3 fatty acid status and do not affect glycemic control in individuals with well-controlled type 2 diabetes. J Am Coll Nutr. 2010 Feb;29(1):72-80. 2010.
- Villeneuve S, Des Marchais LP, Gauvreau V, et al. Effect of flaxseed processing on engineering properties and fatty acids profiles of pasta. Food and Bioproducts Processing, Volume 91, Issue 3, July 2013, Pages 183-191.
- Wu H, Pan A, Yu Z et al. Lifestyle Counseling and Supplementation with Flaxseed or Walnuts Influence the Management of Metabolic Syndrome. The Journal of Nutrition 140. 11 (Nov 2010): 1937-42. 2010.
- Young R and Ardith B. Flaxseed supplementation improved insulin resistance in obese glucose intolerant people: a randomized crossover design. Nutrition Journal Year: 2011 Vol: 10 Issue: 1 Pages/record No.: 44. 2011.
- Much grattidtude to George Mateljan,and the George Mateljan Foundation for www.whfoods.com


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"our hearts grow tender with childhood memories and love of kindred, and we are better throughout the year for having, in spirit, become a child again at Christmas-time"
A quote from one of my favourite authors, Laura Ingalls Wilder. Yes, I have all her books and yes, I´ve seen all the episodes of "The Little House on the Prairie", several times! I was absolutely addicted to these books and the tv- series when I was 10 - 12 years :)
Btw, let´s start a new week again. Mondays are "my" days :) It´s the only day in the week when I don´t make any plans, don´t do any work, don´t meet any friends etc. There are exceptions, of course!
Instead I do relaxing things, I try to have no must-do´s and simply go with the flow, this way I gather enough energy to manage the coming week and the obstacles ahead of me, I also make plans and to-do-lists, go grocery shopping, organize my things, clean the apartment and so on.
After I have everything in order, both around me and in my head, I can start to seize the days of the week :)
Don´t forget to make the best of the present moment! ;)
Lovely words


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Our weekend was spent mostly cleaning & working. We desperately needed to clean since it has been a little while & I can not stand the clutter & dust any more. I even moved an old dresser into the kitchen as temporary additional storage. We desperately need more drawers because we only have one drawer for all our cooking utensils which was overflowing. You often have to shake it to get it open or closed. But now I have space for all the utensils, the kitchen towels & even a place for our napkins & place mats. Hopefully soon I will be able to find a bakers rack or some kind of hutch that a) I like, b) is not an enormous piece of furniture and c) don't have to pay out the nose for.
The other part of the weekend was spent working on Ben's new business. He & his father have been discussing for some time now about going into property investment & management. And finally on Friday they decided to go for it and put an offer on a house. The house is a 3 bed 1 bath in desperate shape. We looked at it on Saturday & I wanted to cry when we were done. The outside doesn't look too bad. The yard is dead & littered with trash. But the inside was horrendous. I still can not believe that people live like this. The entire house was stained & filthy. Paint was splattered all over the living room (even on the TV). There were so many flies in the house that there was fly tape hanging in the dining room. In the kitchen, there were gnats all over, eggs sitting on the counter & about 1/2 the cabinet doors were missing. And the back door does not have a door knob, only a deadbolt.
There were 4 kids left home alone. All probably under the age of 9. The front door was unlocked. And no one told them we were coming over to look at the house. But they were not worried or scared there were strangers walking through the house.
And the worst part was there was a bright, shiny new truck in the driveway. These people were taking better care of a car then a house where children lived.
I felt amazingly blessed for the environment I grew up in & live in. And sad that there are children being raised in that environment. I can not fully explain the disgusting state this house was in.
But, we find out in about 2 weeks if the bank accepted the offer. If so, I will post some pictures so you can see what it looks like.
Monday, October 15, 2007
2 comments:
- ellen said...
That is really sad. Bugs in the house! EEW! I bet there are roaches too.
I hope their new business is a success.
- October 16, 2007 at 12:05 PM
- AmpersandRanch said...
I could cry. I once had a walk-through on a similar house. We couldn't find any residents present, but the TV was on full-blast and the patio doors were wide open. There was a full training potty in the hallway. A child's bed had been set up above the washer and dryer in the laundry room. There were bunk beds in the street-facing bedroom, the one with the dangerously broken picture window. We turned around without looking further, and our realtor made an angry/frustrated phone call to the owners...
- December 2, 2007 at 9:18 AM
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Apr 27, 2011 3:15 PM CST
|This plant is a great brancher (nearly always branches into four after blooming) so I have to keep trimming it to keep it in shape.
I have a few cuttings available, they are $ 15 plus whatever shipping is to your area. Contact me if interested.
For the person who wants to drive to Naples I could let you have a BIG 3 tip cutting for $ 25.... not shippable though!
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Another Mother's Day has rolled around. Isn't it amazing how quickly one year passes? As a way of honoring all mothers this year, I wanted to share with you some ways you can celebrate this day of recognition and appreciation.
We so often get up in the regular daily routine of mothering, we forget that this is a day of not just others appreciating us but also a time of self- appreciating. Below are some ways I hope will help you celebrate the wonderful woman you are.
Set an intention.
In our regular daily routine, we usually jump out of bed with our head spinning and a million things to do, never really giving much thought to how we want our day to go.
This Mother's Day, as soon as you wake up and before you get out of bed, set an intention as to how you want your day to go. Not only think about how you want it to go, but visualize yourself already experiencing it. Our minds are very powerful and we have more control over our day than we know. Setting an intention sets the law of attraction into motion. Remember, what you focus on expands so if you are imaging a wonderful, joy-filled, fun day that is just what you might get! Don't just use this for Mother's Day. Try setting an intention every morning as to how you want your day to go. You will be pleasantly surprised and begin to notice that your day begins to flow not just go.
Create a tradition
Is there something you and your family usually do to celebrate Mother's Day? If not, start a tradition. What would be important and enjoyable for you? Maybe it's breakfast in bed, going to the Nature Park, visiting a loved one, going out to supper, ordering in, having a picnic. There are many ways to begin a celebratory tradition. Children love traditions and look forward to them because they know what's to be expected. Ask your family what they think might be a good way to celebrate Mother's Day. Who knows, maybe they'll send you to the spa for the day! Now that's my kind of tradition!
Do what you enjoy.
Even though Mother's Day was created to be a special day, it can easily become a day like every other. A day filled with things to do and usually shoulds not wants. It is often our own fault that it becomes a regular day in our lives because we don't treat it any differently. Make it a day of nurture and enjoyment. Do nothing on Mother's Day that can be done the next day. Create a no housework, no office work, day. Instead make it a day of doing what you enjoy. If it's reading, make time to read. If it's going for a great walk, go for a walk, if it's having a glass of wine on the deck, have a glass of wine, if it's going to a movie with your family, go to a movie. Make it a special day. That is what it was intended to be.
Count your blessings
As a mother, there are so many responsibilities and demands that we can often be in a state of stress, forgetting the many wonderful blessings of motherhood. This Mother's Day, make a commitment to recognizing all the amazing things that being a mother brings. Be in a complete state of acceptance and gratitude (yes, even if your kids are killing each other in the back seat!) During our regular daily routines, we become very wrapped up in all the things we have to do for our family, we forget the joy they also bring to us. So, in celebration of Mother's Day, focus on having an attitude of gratitude.
Be Present
Make sure you enjoy everything this day has to offer. Our mind is usually everywhere else but on what we are doing. Make a decision to be totally present for this special day. Use all your senses, look at everything with curiosity and wonder and take nothing for granted. Each day offers us miracles, some big, some small. Our problem is we don't recognize them because we are always thinking about something else. Make it a NO MULTI-TASKING day. Multi-tasking splits our energy and our focus. Concentrate only on the task at hand. Experiment with being totally present and see how much less stress you experience. It takes practice to stay focused but as soon as your mind wanders bring it right back to what you are doing. Continue to practice this and you will become more aware and present in your everyday life as well.
I would also like to take this time to acknowledge each and every one of you who mother in one capacity or another. It may be with your own children, with an aging parent, with a friend's child, or a classroom of students. We don't need to have given birth to be a mother. We only need to have extended patience, love, acceptance and a comforting word.
Happy Mother's Day to all.
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So with this, I am highlighting for Day 8 Frank Sinatra as Rocky Fortune in The Plot to Murder Santa Claus. (Here is a link to all the 2014 OTR Christmas entries). If you have Sirius/XM, you can listen to Greg Bell's Old time radio channel (#148). He does a great job of showcasing great holiday themed episodes, especially as we get closer to Christmas and the end of December.
Antique Postcard of the NBC Radio Studios in Hollywood, California
The first time I heard Rocky Fortune...I was not hooked. The series was created in 1953 to showcase the great American singer, Frank Sinatra. Sinatra was showcased in a large number of musical specials in the 1940s and 1950s - some of which I will share later this holiday season. But there was this one series where he was featured for his speaking voice - not his singing. Rocky Fortune was on NBC from October 6, 1953 through March 30, 1954. The timing for the end of the series was not a fluke. A few days before the last episode aired, Frank Sinatra won the 1954 Academy Award for Best Supporting Actor for the 1953 From Here to Eternity. With that, Sinatra's career portraying Rocky Fortune (Rocko Fortunato if you are not into the brevity thing) came to an end.
Rocky Fortune was a "footloose and fancy-free young man" who was always searching for the next job - since he started most episodes without one. In the series, he was a social director at a Catskills Resort, a truck driver, an oyster shucker, and just about anything else. There is, however, a real charm in Sinatra's hard-luck Rocky as he fumbles through missed opportunities and problems with both the police and bad guys. While many called this a "B grade series," I enjoyed it a great deal and sometimes wish there were more than 25 episodes.
On December 22, 1953, The Plot to Murder Santa Claus was aired over the NBC Network. In this episode, Rocky is employed as an assistant store detective for the Krackenbaum Department Store in New York City. They had just had a theft at the store of $8,000 in pearls and they were still missing. Rocky finds himself in the middle of the entire situation when he discovers that in addition to be the assistant store detective, he also needs to play Santa when the main one had lunch. That leads to him meeting a young girl and his older sister as they tried to tell Santa about the Elf doll she wanted. Turns out, the little girl had expensive taste!
This is a great episode for the holidays - enjoy!
The Plot to Murder Santa Claus (December 22, 1953)
Here are some links to programs relating to Rocky Fortune:
- Rocky Fortune radio program episodes via the Internet Archive
- Rocky Fortune on the Radio - great information from Digital Deli
- Rocky Fortune on Jerry Haendiges Vintage Radio Logs
- Rocky Fortune on Thrilling Detective
- Frank Sinatra's website
25 Days of Old Time Radio Christmas (from 2015) & Other Links
- 2015 Day 1 - Honest Harold's Christmas Party
- 2015 Day 2 - The Innocent Santa Claus (This is Your FBI)
- 2015 Day 3 - Christmas Story from The Mysterious Traveler
- 2015 Day 4 - All is Bright (the story of Silent Night)
- 2015 Day 5 - Beeker's Barn (a Christmas tale from Gunsmoke)
- 2015 Day 6 - Santa Claus of Bums' Boulevard (Casey Crime Photographer)
- 2015 Day 7 - Dr. Sixgun's A Pony for Christmas
- 2015 Day 8 - The Plot To Murder Santa Claus (with Frank Sinatra as Rocky Fortune)
- All my entries covering OTR and Christmas
- All my OTR blog posts
- Also visit 500 OTR Christmas Shows from the Internet Archive.
- Christmas Programs from Jerry Haendiges Vintage Radio Logs
- Christmas Scripts at Generic Radio Workshop - no they are not from Abbot and Costello!
- Greg Bell's Old time radio channel (#148)
25 Days of Old Time Radio Christmas (from 2014)
- Day 1 - Nick Carter's Christmas Adventure
- Day 2 - The Saint is No Santa Claus
- Day 3 - Stolen Rings at Christmas with Boston Blackie
- Day 4 - Dragnet's Christmas Episodes
- Day 5 - Nero Wolfe & the Slaughtered Santas
- Day 6 - The Plot To Murder Santa Claus (with Frank Sinatra as Rocky Fortune)
- Day 7 - Christmas at Mission San Gabriel with Romance of the Ranchos
- Day 8 - Arch Oboler's Christmas 1918
- Day 9 - The Story of Silent Night (Hallmark Playhouse)
- Day 10 - Juggler of Notre Dame (with Nelson Eddy)
- Day 11 - Candy Matson's Christmas Episodes
- Day 12 - Lionel Barrymore's Mayor of the Town
- Day 13 - More Radio Adaptations of a Christmas Carol
- Day 14 - Tales Of The Texas Rangers (not those Rangers)
- Day 15 - Christmas in Connecticut (with Ronald Reagan)
- Day 16 - Holidays with Connie - Our Miss Brooks
- Day 17 - The Whistler's Christmas Episodes
- Day 18 - Detroit's WXYZ & The Lone Ranger
- Day 19 - Johnny Dollar and the Nick Shurn Matter
- Day 20 - Christmas Shopping with Jack Benny
- Day 21 - Gunsmoke's Christmas Story
- Day 22 - Bob Hope's Christmas Shows
- Day 23 - Christmas with Mel Blanc
- Day 24 - Bing Crosby's Christmas Shows
- Day 25 - Elgin Watch Christmas Specials
- Day 26 - Five Days Off For Christmas with Night Beat
- Day 27 - Let George Do It Christmas Episodes
- Day 28 - CBS Radio Workshop's All is Bright
- Day 29 - Hotpoint's The Man Who Came to Dinner (with Jack Benny)


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Okay, so when I got my first batch of chicks I ordered them from http://www.mypetchicken.com/. I ordered 2 Rhode Island reds, 2 Barred rocks, 3 Light Brahmas, 3 Easter Eggers, 2 Buff Silkie bantams, 2 White Silkie bantams, and 2 Speckled sussex's. I ordered them in late December so I knew I would have to order them to come in at least spring since it was freezing outside. It took me awhile to decide which breeds I wanted at first so when I decided and ordered I found out since the Silkie's were so popular and everybody would be ordering them they were all sold out except for June and some in fall. I didn't want to wait in fall so I scheduled my order for June 1st. At LAST the morning came when the post office called and told me my chicks were waiting to be picked up. I anxiously drove to the post office and picked them up and on the way home I figured out one of the White silkies were dead. It was so tiny and with the Brahma's and all of the other standard sized chicks I guess they just trampled it (thats what it look like) So when I got home I went in the house and checked each chick for pasting and dipped their beaks in the the water and buried the Silkie. I was so excited, I couldn't believe they were actually here!
My chicks waiting to go in the brooder.
So I had did my research and everything but I thought, Hey, its June! My chicks can survive in the coop in the brooder with a heat lamp! I mean, whats the matter with it? They'll keep each other warm! So I put them in the brooder in the coop. All was well . . . for right now. The night I went and checked on them, they were doing well except for one of the buff silkies. (The top buff silkie in the picture above) She wouldn't eat or drink. So I read you could give them some scrambled eggs for the energy they need. She wouldn't eat. I dribbled some sugar water on her beak for some energy but still the poor little chick just couldn't thrive. Also, I thought her butt had some pasting on it (I think it might've been her umbilical cord scab ) So I tried to get it off and she just got weaker. That morning I dreaded going out to the coop in fear of what I might find. The buff silkie didn't make it through the night. Neither did one of the speckled sussex's. The night before I thought it was too hot for the chicks (I didn't have a thermometer in the brooder) So I raised it just a bit.
I guess they got so cold they smothered each other trying to stay warm and in the process killed two chicks. I buried them and thought that they would be fine. That night I noticed that one of the RIR's was very weak and wasn't walking around like a normal chick should be doing, nor was he eating or drinking. And right in front of my eyes he stopped moving completely and suddenly started kinda convulsing and just died right there. I was shocked. What had happened?
I didn't know what to do. I thought they might be sick since this wasn't normal and cleaned and sanitized all their feeders/waterers and put some new pine shavings down hoping they would make it another night. The next morning of the barred rocks were dead. I knew this wasn't right. They were dropping like flies. I called MyPetChicken and they said our chicks were probably too cold and needed to be moved to the house. So that day I went and bought a very large plastic tote and and moved the chicks in our basement. I also added a thermometer to the brooder this time. The chicks were finally content and healthy! I was so happy!
^ My chicks in their new brooder.
They made it and when the time came to move outside I was more ready than they were! They were WAY too small for their baby brooder and needed to moved to the big girl coop. They loved the outdoors and since the brooder that I had used for them the first time was bigger than the 2nd one so I moved them into that until the other chickens were used to them. They lived and were thriving until one day my Speckled sussex, Speckles, was listless. I had forgotten to clean out their brooder like I was supposed to and Speckles had Coccidiosis. But of course, I didn't know that and we had to leave to go somewhere so I quickly put them up and rushed off. The next morning I found him dead in the brooder. I was heartbroken! I then read about the disease and put some apple cider vinegar in their water as a treatment until the Corid treatment I ordered got here. Until then I was to make sure they didn't get back in that brooder. I had to keep my 7 older chickens in their run and keep the little chicks in the big girl coop. I mean nights, too. But one of the Light Brahma's, Thumper, was acting listless. I froze, she was the nicest Light brahma and I loved her. I continued putting apple cider vinegar in their water and keeping their coop clean. I waited as long as possible before going out to the coop the next morning. I couldn't imagine going out there and finding Thumper dead. I finally went out and she had made it through the night! I was so relieved!! The liquid Corid treatment came that night and the next morning I put it in their water. It did improve the bloody droppings. The bottle said to give it too them a week or so. After a week they were completely better. Now their full grown and healthy hens who lay lots of eggs and are so nice!
The Light Brahma 'Triplets', as I call them. (From the front): Thumper, Dumpling, and Seagull.
Fanny, my only Barred rock.
(Fanny's first egg) Fanny was the first chicken to start laying with the chicks, I was surprised she started laying so soon. She began laying in November! I thought she wouldn't start laying until spring!
Muffin, one of my Easter eggers.
Lester, a White silkie bantam.
Pickle, the Buff silkie bantam.
Queen, an Easter egger.
Bunny, Queen and Muffin's sister.
And finally, Penny my Rhode Island red. I want some more RIR's now because I LOVE their personality!
I hope you all enjoy the pictures and learn something from my beginner horror story!
My begginer story.
By RodNTN · Jun 9, 2016 · ·
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It's on: 10th & 11th Nov 2017 in Gloucester, NSW...
After crappy weather grounded the Australian X Series back in June it's back and the outlook is good for a proper good sky-battle for the trophy. Meet at Gloucester Airfield, our start and finish line. Spectators, friends and family are most welcome.
Friday 10th November 2017
12:00 Pilot registration open
14:00 Pilot briefings - compulsory for all pilots
16:00 Race launch
Saturday 11th November 2017
19:00 Race course closes
20:00 Prizegiving ceremony and finish party
Sunday 12th November 2017
Casual fly in open to guest pilots.
16:00 Site closes.
Start, Finish & Fly-in Location: Gloucester Airfield, NSW
Meet the Racecourse: 341km of Australian splendid-ness
The race director, and course designer, is none other than dual Icarus Trophy champion, High Adventure Paragliding founder and chief instructor David Wainwright.
Total distance: 341km
Launch Gloucester Airport to checkpoint 1, Walcha Airport - 122kms
Walcha Airport to checkpoint 2, Wauchope - 123kms
Wauchope home to Gloucester Airport - 96kms
Course Highlights
Gloucester played host to the Australian Paramotor Championships this year and it's easy to see why this is a cracking spot for it:
Walcha, checkpoint 1, has a population of 3,000 people, and 750,000 sheep. Insert own punchline here. Chance to fly over the Apsley Gorge, and the stunning Open Air Gallery should not be missed.
Wauchope, checkpoint 2, has a Giant Red Bloodwood tree called Old Bottlebutt, in the Burrawan State Forest. You should probably not try and land out close to there.
Sign up and registration
Places are limited and cost AUD200 per pilot. For that you get a shot at a real trophy, a satellite tracking device, flight following by the race crew including SOS button, live tracking on the Icarus Trophy map for everyone to follow your race, a comprehensive race and tracking briefing from Dave and his team pre-launch, a launch and finish party to galvanise and congratulate/commiserate plus a snazzy t-shirt and camping at the start and finish.
What's the point?
Other than having a bloody good weekend of flying, the winner of the race class will get a free entry into the Icarus Trophy, the mother of all aerial adventures in 2018. That's a whopping $2,200 worth of prize pot. Both race and adventure division winners will receive a trophy.
All successful adventure and race class pilots will be deemed fit and qualified to enter the Icarus Trophy.
Now what?
Hit that button below and get your name in the hat. Places are limited to 20, across race and adventure class.
What is the Icarus X Series?
The mighty Icarus X Series follow the same basic format; a looped A-B-C-A route of around 200 miles, designed to get the might-be Trophy Pilot dried behind the ears, bloodied of the nose, and ready to take on the main race, or at least knowing what homework he or she has to do. It's too far to complete in a day which means pilots must stay out overnight and consider their survival kit, their refuelling options, their XC strategy, and their equipment strategy.
The rules will mirror the main Icarus Trophy, meaning that Adventure Class pilots can freestyle a little and get as much or as little flying and back-up as they like. Meanwhile, in Race Class, pilots are scrutinised closely and can only advance forward by means of flight - the fastest pilot home wins their place on the main trophy, and a place in the (soon to be coveted) ITX Hall of Fame. Live tracking means Adventure-Mums can follow the action along with the race directors, and the pilots can head out into the wilderness knowing that if it all goes tits up they have a line of communications with HQ and someone will notice.
All this in a friendly fly-in format, meaning that cautious pilots or newbies can come and watch and fly round the launch field, or learn about the sport, whilst eating salt and fat-laden produce from a mobile catering van, and applaud the flying aces as they head out, and return.


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Gas Fireplace conversion
Question:I'm the original owner of a 17-year-old townhouse with a wood-burning fireplace that's seldom used because of the heat loss. The heating system and water heater run on natural gas, so I'm thinking of converting the fireplace to one that burns gas, as well. The fireplace is at the back of the townhouse, about eight feet from where the gas line enters the house.
Is this type of conversion advisable? What are my options (i.e., vented or ventless)? And what is the approximate cost for making this type of conversion? I'm hoping not to have to make a lot of structural changes.
— Alexandria
Answer: You have several options: a gas fireplace kit, a vent-free gas fireplace and a gas fireplace insert. None involve structural changes, but there are significant differences in aesthetics, energy efficiency, and effects on the air inside your townhouse. Having a gas line within eight feet is great, because basic installation costs often include hooking up to a gas line within 10 feet.
A gas log kit (about $850 installed, or maybe $200 more if you want remote-control flames) will give you the look of an open fire but not a lot of heat. The big downside is that installers must lock the damper into a partially open position. That guards against someone lighting the fire and forgetting to open the vent, which could flood your home with carbon monoxide. Having the damper open all of the time, of course, means that you're losing heated or cooled air all the time — not the solution you're seeking. To avoid that, you'd also need to install tight-fitting glass doors. Although these cost as little as $700, ones that are truly airtight start about $1, 700, says Nancy Bart, a saleswoman at the Bromwell's fireplace shop in Falls Church (703-207-9800; www.bromwellsthe
fireplacepeople.com). So the cost of switching to gas logs could top $2, 500.
A vent-free gas fireplace (maybe $850 installed) is another option. Because no exhaust would go up the chimney, you'd keep all of the heat in the room, and you could still have an open fire. However, all the combustion exhaust would also wind up inside, as would all the moisture released by the burning gas. That's why vent-free gas fireplaces aren't recommended when anyone in a house suffers from allergies, asthma or heart problems. Nor are they recommended as main heating systems; you're only supposed to run them for three or four hours at a time, to keep the moisture and exhaust buildup to generally tolerable levels.
Finally, there's a true gas fireplace insert (about $3, 000). This solution changes the look of a fireplace, because you're adding an insert, and it eliminates the option of having an open fire. But the look is still tidy, and the result is that you can enjoy the fire without worries. The glass doors are always shut because the fire chamber is sealed, with all of the combustion air piped in and the exhaust air piped out. This gives you energy efficiency and good indoor air, and it allows you to leave the fire running as long as you want.
33" Rear Direct Vent Gas Fireplace 33 Inch - Natural Gas or Propane with Log Set and Burner
Home (Pyromaster)
Real Flame 24 " Convert-to-Gel Log Set In Oak
Home (Real Flame)
Char-Broil RED Natural Gas Conversion Kit
Home (Char-Broil)
Skytech AF-LMF/RVS Manual On/Off Gas Valve Kit with On/Off/Hi/Med/Lo Remote
Home (Skytech)
US Stove BSK1000 Cast Iron Barrel Stove Kit
Home (US Stove Company)


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Category Archives: General
Firearms4u: Is it just about gear?
When I started this blog it was primarily to share technical details of firearms and related items. I was spending a fair amount of time writing emails and talking to people about things I had found and stuff I had … Continue reading
Posted in General Tagged Philosophy, practice, speed drills, technique, training Comments Off on Firearms4u: Is it just about gear?
Hearing Protection: critical component of any shooting experience
Only you can prevent hearing loss! Continue reading
Posted in General, safety Tagged ear plugs, Ear Pro, hearing protection, Howard Leight, muffs, safety Comments Off on Hearing Protection: critical component of any shooting experience
Kel-Tec SU-16c: ultimate survival gun
Kel-Tec's SU-16c is my ultimate "survival gun". Continue reading
Posted in AR-15, General Tagged .223 rifle, Kel-Tec, SU-16C, survival gun 1 Comment
Three-Point Slings: my favorites
One of the nice things about this blog is that it gives me a place to point folks when they ask me for advice about firearms-related items. While I do not consider myself a true expert I do have significant … Continue reading
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Welcome to Firearms4u!
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Core Designs, 1994
In this classical old-style adventure, you are playing as Boris Verne, an ordinary young guy who has been mistakenly teleported to a parallel universe while fiddling with his uncle's Virtual Dimension Inducer. While looking for a way back to your own dimension, you'll will have to find fabled lost star as well as a way to defeat the Golden King.
While it is clear that the folks at Core Design spent considerable time perfecting the graphics for Universe, they did not pay as much attention to other equally important aspects of the game. The controls are overly complicated and the story weak. Perhaps better music and the injection of humor into the tale would have made the contrived plot less noticeable. But as it stands, this is not Core Design's best work. I recommend this game only to a die-hard adventurer whose life depends on playing adventure games.


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Rawat Fort
Rawat Fort is located 17 km east of Rawalpindi, on the Grand Trunk (G.T.
Road) leading to Lahore. The fort was built by Gakkhars, a fiercely
independent tribe of the Potohar Plateau, in early 16th century. The
grave of a Gakkhar Chief, Sultan Sarang Khan is located inside the fort.
He died in 1546 AD fighting against the forces of Sher Shah Suri. If one
dares to climb the broken steps inside the tomb, one may get a panoramic
view of the plateau and the Mankiala Stupa.
Pharwala Fort
This fort is about 40 km from Rawalpindi beyond Lehtrar road. It was
built 15th century by a Gakkhar ruler, Sultan Kai Gohar, on the ruins of
a 10th century Hindi Shahi Fort. Emperor Babar conquered the fort in
1519 AD. Later, in 1825, Gakkars were expelled by Sikhs from this fort.
Though the fort is in a crumbling state, it is still an attraction for
castle lovers. The fort being situated in prohibited area, is only open
for Pakistani visitors.
Rohtas Fort
Rohtas Fort is 109 km from Rawalpindi. It is located about 6 km
south-west of Dina Town. Going from Rawalpindi/Islamabad, you have to
turn right from G.T. Road to a narrow road just before Dina Police
Station and then go left until you find the city bed of Kahan River. The
fort is visible from this point. However, you have to cross the river to
reach it. During rainy season, you need a four-wheel-drive to cross the
river. The fort is one of the most impressive historical monument in
Pakistan. It was built by Afghan ruler Sher Shah Suri, between 1540 and
1547 AD. It served as a huge fortified base for military operations
against Gakkhars by Sher Shah Suri. It was later used by Mughal emperor
Akbar and Sikhs. Within the huge terraced rampart walls with robust
bastions and twelve gates, are located a fortress, palaces and ancillary
Attock Fort
It is situated about 101 km west of Islamabad on the left bank of Indus
River. The fort was completed 1583 under the supervision of Khawaja
Shamsuddin Khawafi, a minister of emperor Akbar. The Mughal caravan
sarai outside the fort, on the G.T. Road, was also built during this
Giri Fort
The glen of Giri is located 8 km north-east of Taxila, at the foot of
Margalla. It is approached through a rough torrent bed near two villages
named Khurram Gujar and Khurram Paracha, there are remains of two
monasteries and stupas, one on the top of the hill and other below it.
The ramains of Giri fort are perched on the hill top, with spring water
falling within it. The fort was built in 5th century by the Buddhist
monks. Later, it was used by Sultan Masud, son of Sultan Mahmud of Gazni.
Copyright © 2002-18 Pakvisit
Solutions. All rights reserved


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Main Page » Old Touhou stuff » Touhou Nekokayou: Scarlet Weather Archive in Japanese Red »
Touhou Nekokayou #60 (60 Years): Family Life
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Characters: Marisa Kirisame, Alice Margatroid, Shinki, Kogasa Tatara, Sara, Reimu Hakurei, Old Reimu, Sanae Kotiya, Shanghai Margatroid, Carroll Kirisame
Because nothing says "60 years later" like the new generation. That's really the whole point of this week's comic. In any event, it fits that comic #60 would be a "Fate of 60 Years" comic, doesn't it?
Sara's presence in the panel 3 flashback suggests that the ban on travel between Gensokyo and Makai, placed during the events of Mystic Square, has been overturned. It's also evidently fairly close to "present times." I put Kogasa there just to show that either her "surprising people" ability is improving, or Sara is cute when she's easily surprised. Panel 3 also indicates that they get married fairly close to "present times."1
I was considering updating Old Reimu's hairstyle. The one she's got now is just too snazzy, though. I couldn't update to the new hairbow, either, it hovers above the Koakuma hair. Her danmaku is Clearly To Be Reckoned With, anyway.
So, yeah, I have now added more Original Characters. Much like the Lunarians are counted as "half-human" for the purposes of the "humans versus youkai" (as explained in one of the Imperishable Night endings), Independent Doll Shanghai counts as half an OC. Where Satsuki was the Reimu of the new generation, Carroll is the Marisa. I suppose that's it for now until I decide to introduce Marisa's dad or something2 (note from future-Muffin: y'know, like I did here). That said, I've noticed that none of my OCs since Mika and Midori have had enough screen time to get any clear characterization whatsoever.
The Shinki's Palace background and the vein-pop thingy needed to be recreated using older comics as reference (I just copied a corner of the Makai background and then stretched it horizontally). I seriously should have uplodaded more backgrounds, whee. "I'd kind of like it if you credited me if you want to use it" still applies, as usual.
- (Alice and Marisa sit in front of their (Alice's) house.)
Marisa: Ever have any regrets in your life?
Alice: Well ...
- (Flashback superimposed over a sketchy pink background; Shinki and PC-98 Alice glare at each other.)
Alice: I suppose I could've left Makai the first time on better terms with my mother than I did ... Of course, then I might not have stayed long enough to get to know you.
- (Different flashback, to a crowd consisting of Sara, Alice, Marisa, Reimu, and Sanae, with Kogasa jumping out and surprising Sara.)
Alice: We've been living our lives to the fullest and making friends since we got married ... Certainly better than how I was doing before.
- (Different flashback; Old Reimu launches a gigantic swarm of danmaku and amulets at night.)
Alice: Some of our old friends have been lost to time -- but Reimu's certainly keeping up with the best of us.
- (Back to the house.)
Alice: So, I guess, all in all, I really don't have any regrets worth mentioning ...
Marisa: Yeah ... talkin' 'bout it like that ...
- (Marisa puts her hands to her mouth, acting silly.)
Marisa: Well, I guess I kinda regret not snaggin' more of the library's books before we made the agreement, but ...
Alice: (sweatdrop) Ahahaha no.
- Marisa: Okay, seriously, though. I think we got it pretty good. Our life is ... well, frankly, it's pretty damn good, all around.
Alice: (leaning against Marisa) Mmm ... yeah.
- Marisa: I mean, really! A comfy home, a great wife, all kinds of nice friends, and best of all, a couple of --
- (Shanghai and Carroll fly out of the house, causing their parents no end of annoyance.)
Carroll: Mooooom, Shanghai's being herself!!
Shanghai: Other-Mooom! Carroll's complaining about me!
Marisa: Well, uh, okay, there have been unforeseen complications, but ...
1Faithful readers (and not quite so faithful ones), you may now begin speculating as to whether Marisa will become a youkai magician first, or whether she'll marry Alice before that.
2He'd be counted as a "full" OC because unlike Shanghai, he doesn't appear anywhere, he's just referred to, and it isn't even by name (as far as I know) beyond "Marisa's dad." At least Youki has a name.
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All Touhou characters are © Team Shanghai Alice and/or ZUN; create.swf is ⑨ KirbyM with help from Thefre. "Sakura petals" brush in main/4koma logo was made by Kisara Girl. "Falling leaves" brush in 60-Years logo came with Photoshop.
23 Comments (auto-closed)
New comics!! Is Caroll name's taken from Alice in Wonderland creator? Well that's the first thing crossed as soon as I saw Caroll name and Alice. I guess in 60 years, nothing is impossible.
Uh... yeah, nice new logo screen.
actually, given that these panels really condense danmaku patterns, the one Reimu is using doesn't seem that hard, just two sets of spirals turning in opposite directions.
/ Modified by Dizzy H. Muffin:
@Twilight: Ah, yes, but it's a time-out card, and the spirals rotate in opposite directions at higher and higher speeds as the card progresses, making it so you have to switch between rapid left-right movement and dodging streams a la "Border of Wave and Particle."
...or something.
The kids' complaints about each other made me laugh out loud. I can imagine them waiting in the wings for a tender moment to develop so they can ruin it.
[MUFFINEDIT: Comment-links, comment-links~]
Dizzy H. Muffin
@eidrag: Yes, see Carroll's profile.
As for Old Reimu's danmaku, she's an EX-boss, and it's it's her first pattern (non-Spell Card).
Dizzy H. Muffin
No, as it says in the profile, Carroll was born a few months after Satsuki was found, so she'd be about a year, year and a half younger than Satsuki.
Oh man...If you keep this up, Kimiko, your OCs are gonna take over the Scarlet Weather Archive! I would know, I clearly let OCs take up most of the action in Blood Colored Moon...Though you can only see 1 so far =/
Hahaha, whatever floats your PC. :3 I like how implemented the kids of Marisa and Alice into this fold. ^_^
Hehehe. Wonderful. I'm liking these 60 Years segments. You have mostly the same take I do, though I have Reimu ascending to godhood (I mean, look at it this way: Clear lack of an actual god, not counting Mima, at the Hakurei Shrine. Yukari's training of Reimu. Reimu going and meeting (and defeating, and befriending (well, kinda)) everyone of any importance in Gensokyo. Anyone else think it's possible this is some sort of longstanding Xanatos Gambit by Yukari and whatever was involved in the creation of Gensokyo on the Hakurei side of the equation to eventually enable one of the Hakurei to ascend to become Gensokyo's god?)
Dizzy H. Muffin
Heh, thanks ... I've got to start writing some actual prose-stories set around it, for that matter ...
Well, I've been reading this Xkomas for quite some time and I really enjoy them.
Keep it up with the awesome work!
I have to agree with Morgan. "Shanghai's being herself" is a line I thought I'd never read. And it's hilarious.
Anyway, which story are you basing Alice's 'bad blood' with Shinki? I've only seen the two on the Touhou Wiki, and unless I'm just blind, it isn't expanded on here.
Dizzy H. Muffin
No stories in particular, I'm mostly basing it on the fact that Alice was a human teenage girl and Shinki is her mother. ;) But it's going to be expanded on in Perfect Square.
Which two stories were you referring to?
[url=http://tvtropes.org/pmwiki/pmwiki.php/Main/TimeSkip]60 years hu[/url]*USER WAS BANNED FOR LINKING TO THE FORBIDDENLAND*


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By Jameson Olive
Portraits By Eduardo Schneider
Styling By Anthony Bermudez
At the end of last season, the NHL's Florida Panthers once again found themselves with a head coaching vacancy. Hoping to bring stability to what has traditionally been an unsteady position throughout the franchise's history, the club targeted not necessarily the perfect résumé but rather the perfect fit.
In what team general manager Dale Tallon described as an "exhaustive search" spanning nearly two months, more than 15 candidates were interviewed for the position, many of whom had years of NHL experience and even a few Stanley Cup championships to their names. In the end, it was rookie head coach Bob Boughner who won the job.
"The one thing Dale talked about a lot was how the organization sort of lost its way last year," says Boughner, the 15th head coach in the franchise's 24-year history. "I had my X's and O's planned, and I had what I wanted to talk about hockey-wise ready to go. But I spent a lot of time talking about meeting the players and being able to get the best out of the guys personally—about being a player's coach and a communicator.
"I had a vision about team identity and how to turn things around. I think that might have struck a chord. When it comes to X's and O's and system play, everybody's strong now as a team and as a coaching staff. But I think the relationship you have with your players is also very important. I think 90 percent of coaching is getting the best out of your guys."
A 10-year NHL veteran, Boughner—who earned the nickname "The Boogeyman" for the fear he struck into opposing teams—was known for his rugged and hard-nosed play on the blue line, racking up 72 points (15 goals, 57 assists) and 1,382 penalty minutes in 630 games for the Buffalo Sabres (1995-98), Nashville Predators (1998-00), Pittsburgh Penguins (2000-01), Calgary Flames (2001-03), Carolina Hurricanes (2003-04) and Colorado Avalanche (2004-06).
Now, he's known for his skills behind the bench. After hanging up his skates, Boughner transitioned into the world of coaching and was named the Ontario Hockey League and Canadian Hockey League's Coach of the Year for the 2007-08 and 2008-09 seasons. He eventually led the OHL's Windsor Spitfires to a pair of Memorial Cups in 2009 and 2010.
"I really didn't take an interest in coaching until the end of my career," says Boughner, who served as a co-captain in Calgary during the 2001-02 season. "I wasn't playing as much so it allowed me to sit back and analyze things. I also spent extra time on the ice with the coaches. In the back of my mind, it was something I was definitely thinking about."
A native of Windsor, Ontario, Boughner made his NHL coaching debut as an assistant with the Columbus Blue Jackets in 2010-11 before heading back to the junior ranks for another stint with the Spitfires. For the past two seasons, he served under former Panthers head coach Peter DeBoer as an assistant for the San Jose Sharks, which Boughner helped advance to the postseason twice and to the Stanley Cup Final in 2016.
With that much experience in the minors and an NHL assistant position already under his belt, Boughner, eagerly awaiting the challenge ahead, chuckles at the notion that he's still considered a rookie in his new job with the Panthers.
"It's my 11th year of coaching," says Boughner, his eyes opening wider while adding up the seasons in his head. "I don't feel any nervousness behind the bench. I'm used to the NHL lifestyle. It's just a matter of getting going. I'm excited to see this team take a step forward."
With a few weeks remaining until his first season as the Florida Panthers' bench boss begins in October, Boughner has spent the past few weeks acclimating himself to his new coaching staff, players and surroundings. He believes in an open-door policy between him and the players, and when he's not on the ice or in his office he can most often be found chatting with the team in the weight room. And although there has certainly been a bit of what he describes as "hockey talk," the majority of the conversations have been far more personal in nature.
"I think it lifts a little off their shoulders if we can just sit at a table, have a cup of coffee and be casual about things," Boughner says. "We know there's going to be a lot of hard work ahead and a lot of intensity, but for now it's a real casual atmosphere."
It's a desire to create that laid-back culture that has earned Boughner the title of a "player's coach," someone who can relate to modern-day athletes but also crack the whip when it's time to get down to business. When it comes to his coaching style, from drawing up plays to running practices, he proudly admits to borrowing from some of the NHL's best, including multiple Stanley Cup-winning coaches Darryl Sutter and Joel Quenneville.
"I've had some great coaches," says Boughner, who played under Sutter and Quenneville toward the end of his career. "I've definitely molded my philosophy out of the things I've liked and disliked about certain guys. That experience is definitely something I've got in my bag."
After winning their division two seasons ago, the Panthers fell short of expectations in their 2016-17 campaign. Looking ahead to October 6 and the start of a fresh season at the BB&T Center, newly appointed Coach Boughner and the rest of the Panthers' front office see nothing but untapped potential.
Boughner, 46, believes this Panthers team is far better than last season's record (35-36-11) would indicate, boasting some of the league's top up-and-coming stars: Calder Memorial Trophy winners Jonathan Huberdeau and Aaron Ekblad; offensive gem Aleksander Barkov; developing talents Mike Matheson, Owen Tippett and Ian McCoshen; and veteran leaders Derek MacKenzie and Keith Yandle.
"I'm not going to spend a lot of time talking about last year," Boughner says. "We're going to talk about team identity. You can sit and whine and feel sorry for yourselves about last year or you can take a step forward."
Wise words for a first-year head coach.
This article originally appeared in the Fall 2017 Issue.


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Nasal polyps can be difficult to get rid of permanently, but steroid medication can often help shrink them, and surgery can be carried out to remove them if medication doesn't help.
Dr. Bublik may initially prescribe nose drops or a nasal spray that contains steroid medicine (corticosteroids). These can reduce inflammation in your nose and help shrink your polyps.
Steroid nose drops may be recommended first because these generally work faster than sprays. However, they are usually only prescribed for around two weeks because they can cause side effects.
If your symptoms improve while taking the drops, long-term treatment with a steroid nasal spray will usually be recommended to reduce the chances of the polyps returning quickly.
Speak Dr. Bublik if your symptoms don't improve while using a steroid spray or nose drops. You may require additional treatment with steroid tablets.
Surgery to remove nasal polyps may be recommended if steroid medication doesn't help or your polyps are particularly large.
The procedure to remove nasal polyps is called endoscopic sinus surgery. It's carried out under general anaesthetic, sometimes as a day procedure. The surgeon will pass an endoscope (a tube with a video camera at one end) into your nostrils to allow them to see inside your nose and sinuses.
Dr. Bublik will pass an endoscope (a tube with a video camera at one end) into your nostrils to allow them to see inside your nose and sinuses.
You will be observed for a few hours. If a dressing has been used, it will be removed from your nose after this time. If there is no bleeding, you will be discharged and allowed home to continue your recovery.
You will usually be advised to rest for around two weeks after surgery. Dr. Bublik will be able to give you more detailed information and advice.