text: Forensic Clinical Psychology Doctorate (ForenClinPsyD) OverviewCourse detailsResearch interestsEmployabilityStudent life This is the first practitioner Doctorate in the UK to provide people who complete the course eligibility to practise in two different branches of applied psychology, in this case Forensic and Clinical Psychology. Successful completion of the course will lead to a dual qualification conferring eligibility to practise as a Forensic and Clinical psychologist. The course is run in collaboration with St Andrew's Healthcare who regularly sponsor their assistant psychologists on the course. Trainees on the course are also sponsored by a range of other partners including Birmingham and Solihull Mental Health NHS Trust. We also welcome applications from people who wish to self-fund. In the Centre for Applied Psychology, we are committed to involving experts by experience in all the different aspects relevant to our teaching and research. The Experts by Experience Steering Committee (EBESC) is a group that meets regularly to discuss, organise and support the work of experts by experience linked to the Forensic Clinical Psychology Doctorate Programme. We comprise members from various backgrounds, including local experts by experience who contribute to the course and staff from the Centre for Applied Psychology. We contribute to our different courses in various ways: Contributing to teaching, including training workshops Reviewing, supporting, designing and contributing to research projects Co-ordinating feedback in the course subcommittee Involvement in the course admissions process Course details This Doctorate programme in Forensic Clinical Psychology is aimed at psychologists wishing to work in forensic and clinical settings who need skills from both forensic and clinical disciplines. St Andrews Health Care and other employers also sponsor trainees. Sponsorship generally amounts to the payment of fees and the provision of a modest bursary however this is normally limited to current employees of these organisations. Self funding trainees will also normally be considered. The programme is four years long in duration, and took its first intake of five trainees in September 2013. Approval for the programme has been granted by the Health and Care Professions Council (HCPC) and accreditation has been received from the British Psychological Society (BPS) for dual recognition in Forensic and Clinical Psychology. Candidates who complete the programme successfully will be eligible to become Chartered Forensic and Clinical Psychologists within the BPS and to apply for registration with the HCPC as Forensic and Clinical Psychologists. The programme seeks to train reflective scientist-practitioners who are able to use their core knowledge and skills to formulate problems in psychological terms and draw creatively on theories and techniques from the discipline of psychology to find feasible solutions to a wide range of presenting issues, considering both clinical and forensic approaches, and in both clinical and forensic contexts. There is an increasing need in prisons and in the community for skills that draw upon both forensic and clinical disciplines. A large number of individuals within prison and probation settings have mental health problems, while those in forensic mental health settings need robust risk assessment to identify criminogenic need and inform release decisions. The programme is deliberately generic to promote flexibility but also emphasises evidence-based practice. In line with NICE guidelines and the 'What Works' approach, special consideration is given to cognitive-behavioural approaches. "This course has equipped me with skills and knowledge to work in a wide range of criminal justice and mental health settings." Forensic Clinical Psychology Doctorate student A number of principles underpin the provision of training: The core principle is to apply psychological theories, principles, knowledge, models and methods in an ethical and evidence based way to promote the wellbeing and effectiveness of individuals, families, groups, organisations and civil society, respecting the dignity and rights of both victims and offenders and remaining mindful of the need to protect the public from harm. The programme encourages an attitude of 'critical open-mindedness' to a range of approaches and theories. The programme team works in close partnership with forensic mental health, clinical and correctional colleagues in setting the direction of the programme, in its delivery and in its review. The programme recognises that trainees are mature students who bring a rich variety of experiences to their training and have a clear voice on programme matters. The programme is situated in an area of rich ethnic diversity, and ethnic and cultural issues are fully addressed during training. The essential aim of the programme is to provide professional, doctorate level training, commensurate with the requirements of the HCPC and BPS to qualify individuals to work as both forensic and clinical psychologists in forensic mental health, clinical, prison and other forensic settings. Trainees are required to gain specialty specific competencies in both forensic and clinical psychology over the four years of training and to complete placements with each of the following four clinical client groups: 1. Children and Young People 2. Adults (Mental Health) 3. Older People 4. People with Disabilities as well as victims of crime and/or offenders, appellants and litigants in forensic settings. To achieve this two of the six placements will be in clinical settings, two in forensic settings and two in forensic clinical settings. The HCPC requirements for both forensic and clinical psychology training are defined through a set of Standards of Proficiency (SoPs), which trainees need to achieve by the end of their training and a set of Standards of Education and Training (SETs) that the training provider needs to meet. Full details can be found on the HCPC website, detailing standards of proficiency and also information on standards of education and training. Why study this course This is a unique course integrating forensic and clinical psychological practice at doctoral level The qualification confers a dual qualification, BPS and HCPC approved, for practice in forensic, clinical or combined settings You can expand the knowledge base in this crucial area of psychological practice through your own forensic clinical research You can push the boundaries to improve forensic clinical practice and protect the public "I feel that the course has definitely helped me to grow personally and professionally, and I feel fully equipped and ready to face the world as a qualified Psychologist. You are kept busy from start to end; with some weeks and months being more emotionally and physically draining than others. However, all of the emotional highs and lows you experience along the journey are worth it because of what we have accomplished at the end of our training." Forensic Clinical Psychology Doctorate student Modules The programme is full time for four years, delivered partly at the University and partly in supervised practice on placement. The general pattern throughout is of one taught day a week during term-time, one day study leave and three days a week on placement. Attendance at University sessions is compulsory for all four years, and placements continue outside of term-time. The first two years of the programme provide clinical training with some additional specialist forensic input, taught alongside clinical doctorate students. In their first year trainees receive a block of full time teaching in preparation for their placement at the University prior to the start of a ten month placement. Individual placements are negotiated with each student to provide foundation competencies in forensic-clinical psychology. Monday is available as a study day and teaching at the University continues on Friday during term-time. In their second year trainees follow two individually tailored placements of five months each in the community, within an adult, child or older adult service to complement experience that has been gained in Year 1. In their third and fourth years trainees receive forensic training alongside forensic psychology postgraduate students. Teaching takes place on Thursdays following placements which are generally Monday to Wednesday; Friday becomes a study day. In their third year trainees are placed in prison or probation settings in the community, or with a provider of clinical forensic services where equivalent experience can be obtained, normally in either a single ten-month or two five-month placements. In their fourth year trainees return to a forensic-clinical setting for a final placement that ensures that all of the required competencies and specialities for clinical and forensic training are covered. Placements are assessed by the placement supervisor in conjunction with appraisal tutors from the University, under the direction of a Coordinator of Training. Given the broad range of competencies and core roles that are required to be both a forensic and clinical psychologist we do not anticipate trainees having a great deal of choice in the selection of placements. Trainees may also have to travel some distance to and while on placement. Throughout their four years trainees also pursue a research interest that builds into a research thesis to be completed in Year 4. It consists of two volumes. The forensic-clinical volume contains five Forensic Clinical Practice Reports (FCPRs) which are submitted and assessed at intervals during the programme, and the research volume reflects research work carried out over the four years of the programme, containing a literature review, a report of an empirical study and a lay summary. . All trainees have to demonstrate competence in applying two therapeutic models in clinical and forensic settings over the course of the four years. These models include Cognitive Behaviour Therapy and one of either Behavioural or Systemic Psychotherapy. Fees and funding Fees for 2020 Self-funded applicants: Home/EU students £13,050 FT International students £20,880 FT Funding Up to two places from St Andrews (open to existing employees only) One place from Birmingham and Solihull Mental Health Trust (open to existing employees only) For applicants considering self-funding, please contact the admissions tutor for more information and advice. Learn more about fees and funding For EU students applying for the 2020/21 academic year The UK Government has confirmed that EU students will continue to be eligible for 'home fee status' for entry in September 2020, and will continue to have access to eligible financial support via the Postgraduate Masters or Doctoral loan for the duration of their course. For more information visit the gov.uk website. You can also visit our EU Referendum information page for more information and updates. EU Referendum Answering your questions and concerns about the outcome of the EU referendum. Entry requirements A good honours degree (2:1 or above) in psychology that confers Graduate Basis for Chartership (GBC) from the British Psychological Society. A Masters degree or other relevant academic qualifications would also support an application. Conversion degrees that confer GBC are also acceptable. HCPC requirement of English language proficiency (IELTS level 7.0 with no element below 6.5) Enhanced DBS check No criminal convictions (Psychology is exempt from the Rehabilitation of Offenders Act so no criminal convictions are ever considered 'spent') At least 12 months relevant experience of working in a clinical and/or forensic setting which has involved face-to-face contact with clients under the supervision of a qualified clinical or forensic psychologist Candidates should apply through the University of Birmingham As part of the application, a short research proposal is required (250-500 words). This is to assess research competency. It is not expected that this proposal is taken forward if a candidate is successful in obtaining a place, although in some cases it may do. Therefore, candidates are not required to identify a research supervisor. Shortlisted candidates will normally be invited to the university to be interviewed, or in exceptional circumstances they can be interviewed on Skype. There are two interviews - one focuses on issues of personal suitability and the practical application of psychology, and another deals with academic and research issues. The interviews will involve academic staff, practitioners from relevant services and experts by experience, and will normally be held over the course of a single day. Applicants will be asked to complete a short written exercise that will focus on either an applied or academic aspect relevant to the practice of forensic or clinical psychology. Successful applicants are notified within three weeks of the interview. How to apply Applications open: 28 January 2020Closing Date for applications: 3 May 2020 Interviews are held in June OverviewResearch interests Related research Clinical psychology research - School of PsychologyCentre for Forensic and Criminological Psychology - School of Psychology Course detailsEmployability The course will confer a qualification to work as both a clinical and forensic psychologist at doctorate level within the legal and ethical boundaries of both professions. It is particularly appropriate for those planning to work in a forensic mental health setting where clinical skills need to be supplemented by the ability to carry out risk assessment for public protection purposes, and for those working in forensic settings where mental health needs can be overlooked. There is a high demand for qualified and accreddited clinical and forensic psychologists and the opportunities for employment for graduates are likely to remain very good. "For years I was unsure whether I wanted to become a forensic psychologist or a clinical psychologist. This course is the perfect combination of both, something that potential employers are really excited about." Forensic Clinical Psychology Doctorate student Research interestsStudent life Birmingham is one of Europe's most exciting cities. If you are already based here you know what this vibrant, forward-thinking, international city has to offer. If you are moving here you are going to have great fun finding out. It is more than somewhere to study; it is somewhere to build a successful future. Supporting youWhoever you are, wherever you come from, we'll make sure you have all the support you need to make the most of your time at Birmingham. We have a student mentor scheme and offer other support, such as disability and dyslexia advice and support, childcare and nursery facilities and financial advice. Postgraduate and Mature Student Association (PGMSA) If you are a mature student it's worth considering joining the Postgraduate and Mature Student Association (PGMSA). This voluntary, student-led group has an active Facebook group where you can keep up with all the events and activities on offer. Are you an International Student? The University of Birmingham has one of the largest international student communities within the UK. The mix of nationalities and cultures on campus greatly enriches our learning and teaching environment and will help you feel at home during your time with us. Find out more at our international student website Living in Birmingham Whether you are looking for university accommodation or a rented property in the private sector, our accommodation services team, 'Living', can help you find the right place. The City of Birmingham One of Europe's most exciting destinations, Birmingham is brimming with life and culture, making it a wonderful place to live, study and work. Our students fall in love with the city - around 40% of our graduates choose to make Birmingham their home. Employability


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basic pie crust recipes
December 11, 2012
Tuesday, Tuesday...what's for lunch?
If putting cotton candy in my 5th grader's lunch is wrong, then I don't wanna be right.
Ya gotta have fun sometimes!
Happy Tuesday...do something fun today!
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what about whatever
December 10, 2012
Monday, Monday...miss the bus...who cares...it's all good.
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1 comment:
what about whatever
December 9, 2012
December crafting
/// Christmas crafting time \\\
/// beautiful deer die cuts \\\
///baker's twine love \\\
/// handmade tags for my baking business \\\
/// I only bake for local family and friends \\\
/// my little December specials menu \\\
/// sweet little deer with bakery twine bow...precious \\\
/// Here's a peak at just some of the pies I made for my business in November. \\\
/// This was my very first sale for Sweet Mamma's Pies & Pastries. \\\
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what about crafting
December 6, 2012
gingerbread cookies, old recipe, new designs
Gingerbread cookies! I just love 'em! My favorite recipe for gingerbread cut-out cookies came from my Home Economics/Cooking teacher, Mrs. Johns, my senior year of high school, 1988. She made us keep a recipe box all semester. We students would grunt a little, what with the constant copying of recipes from the board. But, I have kept that box, and cherished that box, almost weekly, if not daily, for the past 24 years. I remember, each class, we'd add to it daily. Some recipes Mrs. Johns gave us...some recipes were from other students...some were of dishes we prepared during class. One I'll never forget...Steak in a Bag, cooked in the microwave. We actually cooked a steak, in a brown paper grocery bag, in the microwave. I kid you not! Truth is...it was down right delicious and very tender! I still have that recipe tucked away in that box...and I am never ever gettin' rid of it...or any other recipe in that box...especially the recipe for gingerbread cookies!
Well, you can't make gingerbread cookies without molasses. Here's the brand I use.
Brer Rabbit Molasses. Don't you just love the vintage art work on this bottle?
It is simple, classic and beautiful.
Ok, let's get to the cookie designs! I could not resist making a gingerbread Yeti. You know, the Abominable Snow Monster that lives in the Himalayan Mountains in Nepal. I guess you might say he is Sasquatch's snowy cousin. LOL! I just love the folklore behind Sasquatch and Yeti. It's just too fun! Don't forget the ever famous clay-mation, Abominable Snow Monster character from Rudolph the Red Nose Reindeer.
Beautiful snowflakes...holiday colored Sixlets chocolate candies in the middle.
Gingerbread Cookie Cut-outs
1 1/2 cups dark molasses
1 cup brown sugar
2/3 cup cold water
1/3 cup shortening
7 cups flour
2 tsp. baking soda
1 tsp. salt
1 tsp. allspice
2 tsp. ginger
1 tsp. ground cloves
1 tsp. cinnamon
Mix molasses, brown sugar, water and shortening with electric mixer. Beat in remaining ingredients. Cover and refrigerate dough until chilled.
Preheat oven to 350 degrees. Roll out dough to 1/4 inch thick. Cut with cookie cutters. Bake 10 minutes. Cool and decorate with any basic decorator frosting and sugar.
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what about baking
December 4, 2012
old fashioned nut rolls, yields 5
A good old fashioned nut roll...just like grandma used to make! Oh my gosh, I just love nut rolls. They are so delicious. I especially love when some of the nut filling oozes out of the roll while baking....it gets all crisp and sugary....oh man, that is the best part! It's pure heaven! There is nothing better than sitting down to a cup of coffee or hot tea and a few slices of nut roll. It just makes my afternoon. Especially on those cold, snowy days....it's the best!
How do you like this wintery, owl wrapping paper? Isn't it adorable? I bought it at Target, in the Christmas section. (about $5 dollar) I'll be using this paper to make into bags for the nut rolls. I purchased long, clear, "hoagie sandwich" type sleeve baggies to put each roll in. You can usually find them for sale at your local cake and cake supply store. I purchased mine for 14 cents a piece. I wanted something extra special to package the nut rolls in...that's where this cute owl paper comes in! It will make great custom made bags for gift giving!
Nut Rolls
*makes 5, 15 inch rolls
the dough:
1/4 C. lukewarm water
2 packets dry yeast
2/3 C. evaporated milk
2/3 C. water
6 C. flour (possibly more, depending on dough)
1 1/2 C. sugar
1 1/2 tsp. salt
1/2 C. butter
1/2 C. vegetable shortening
4 eggs, beaten
Dissolve yeast in lukewarm water and set aside. Beat together eggs, shortening and butter. Add the sugar and salt and mix. Add the evaporated milk and the 2/3 C water, the yeast mixture, and 1 C of the flour. Beat well. Add the remaining flour gradually. It is quite possible you will need more than the 6 cups of flour. Sometimes I need to add as much as 2 1/2 cups of extra flour. You are done adding flour when your dough is no longer sticky and it is smooth and elastic and easy to knead without it sticking to your hands. Don't over add flour...just be careful and do it a little at a time. Knead the dough until smooth. Place in a greased bowl and cover until the dough has doubled in size. This dough will not rise as much as bread dough, so don't worry. Give it a good hour or so, and you will be fine! While the dough is rising, make your nut filling.
nut filling:
2 pounds shelled walnuts
2 1/2 C sugar
1 C melted butter
2 eggs, beaten
1 1/2 C milk
1/2 tsp. salt
1 tsp. cinnamon
Grind the walnuts in a food processor for best results. The walnuts should be ground to the consistency of finely chopped. Combine all the ingredients into a large saucepan and cook over low flame until thickened. Stir almost constantly and keep flame low. Cook for at least 10 minutes. Allow nut filling to cool. This will take a while and I sometimes divide up the mixture into 3 separate bowls to help the mixture cool faster. You can refrigerate for a few minutes as well. You don't want to spread the raw dough with hot nut filling, so make sure it is at least cooled down to just warm to the touch.
assemble nut rolls and bake:
When dough is doubled, divide it into 5 equal parts. Roll each piece out to about 1/4 inch thickness. You do not have to roll dough into a square. Roll the dough out into a circle...not a perfect circle...but a big awkward circle...this will be just fine! Divide the nut filling into 5 equal portions and spread filling on each circle of dough you roll out. Spread to within a 1/2 inch of the edges. Roll up like a jelly roll and tuck in the ends. Place on baking tray. Prick top of roll with a fork a few times and brush with an egg yolk wash. (1 egg yolk mixed with 2 tsp. water) Let roll sit 30 minutes before baking. Rolls do not need to rise like bread dough. Bake in a 350 degree oven for 30 to 40 minutes. Allow to cool before slicing. Enjoy!
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what about baking
December 3, 2012
I remember.....handmade ornaments
This is one of my favorite ornaments. It was made by my son when he was 3 years old. He was in Playgroup at our church...pre school for 3 year olds. My son is now 14. Fourteen. My baby boy is 14. When I think about him, being 3, his tiny little hands painting and glittering this pine cone.....it's just too precious. I wish I could go back in time and glimpse a shot of him, sitting at the table, creating, watching the other kids, waiting for me to come pick him up, giving me this ornament, hanging it on the tree. Days gone by. It's almost torture for a mom to think back on these memories. Though they are fond and precious and sweet and wonderful...the longing to be there again, just for a moment...it's a little torture-ous. Those precious, sweet, innocent days. I miss those days. Little boy, so cute and sweet, red hair, freckles, little nose, little mittens, little winter coat.
If I told him of this memory, how much I adore it... he would say to me "ok"....and I would have to say "ok??? What do you mean, ok? You should say, aw mom, that is such a nice memory." Then my 14 year old will repeat what I said he should say....in a monotone voice, "aw mom, that is such a nice memory."
But, really, I just love this pine cone!
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what about family
November 4, 2012
Children's art, it's a beautiful thing
You know.....
my boys amaze me with their art projects they bring home from school.
I know I'm their mother...but come on....look at that!
Look at the depth perception!
The tree is drawn from the view point of someone looking up.
The tree is not drawn straight as an arrow... it has life!
It is looming into the night sky.
Look at the gradation of color on the tree trunk.
How it goes from very dark,
to very light...
as the tree climbs higher into the moon lit night.
Notice the sparse leaves.
Notice the gradation of blues...
as they stream down from the bright, bright light of the moon.
First stark white...
then pulling off into multiple shades of blue...
getting darker and darker as they reach the earth.
Look at the tree limbs closing in above...
encircling the viewer.
That is brilliant!
Ok, seriously.
That is just a beautiful work of art.
I asked my son...
Did your art teacher give instruction on color gradation?
When they first enter the class...
they gather 'round her at a table.
She will draw and give a lesson
on a technique she wants them to learn.
Then the kids will go to their tables
and begin their own creations.
I asked him if the teacher helped him with his drawing and gradation.
So, you did this whole piece on your own?
I am impressed.
I am very, very impressed.
I am in love with this!
What is it about child art that is so captivating???
I honestly...
enjoy it MORE than any famous artist.
And that goes for any child...
Not just my own.
There is just something so raw and organic about it.
When a child is asked to draw or paint...
they just do it.
They don't painstakingly try to get it right.
They don't worry about proportion.
They do not fear judgement.
Look at the face of a child when they are drawing or painting.
Do you see stress?
Their little faces are as calm and peaceful as can be.
That's a beautiful thing.
Should not we, as adults...
draw and paint with abandon?
Should not we, as adults...
just create...
and not critique ourselves endlessly?
I think I we should try it.
It could be freeing.
It could be fulfilling.
Deep breath.
Let's create something and not worry about it.
You don't have to show anyone.
You don't even have to keep it.
Just give yourself permission to try.
Give yourself the freedom to mess up proportions.
It's okay.
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what about art
November 2, 2012
The Popcorn Ball Incident
Autumn is slowly moving into winter. It's rainy and cold, and I've been in the mood to make some sweet treats for my boys. A couple of days ago, in honor of Halloween, I made popcorn balls {recipe link for popcorn balls below}and candy apples. Both recipes turned out fantastic!
While making the popcorn balls, I was fondly reminded of a Trick or Treat night long ago. It was Halloween night, many, many years ago. I was trick or treating with my little sister and my friends. We were all about or 8 years old, give or take. We were escorted by two of my friends' older brother and sister. At one of the houses, they were handing out homemade popcorn balls! We all screeched in delight! This was a real treat! In my opinion, getting a popcorn ball for Trick or Treat was the best thing you could get!!
Huddled 'round the front door, reaching up as high as our little arms would stretch, we held open our pillowcase candy sack. The popcorn balls were dropped into the sacks one by one. I remember small talk and laughter between the home owner and our teen escorts. Everyone was happy. Everyone but one. One little girl who did not get her popcorn ball.
That little girl was me.
I knew I was accidentally overlooked, but I was too shy to say anything! I wanted desperately to say something but I just couldn't!
I was devastated!
Oh, I fancied Cracker Jacks, Reese's Cups and Clark bars...but a popcorn ball!! It was the CROWN JEWEL of Trick or Treat!!
As I stood there with a lump forming in my throat, I prayed silently that they would SOMEHOW notice my misfortune. Good-byes and good-nights were warmly exchanged, and we wandered back into the night. As we walked away, toward home....down the dark street lit by the white glow of street lights....I hung my head low.
Finally I spoke up. "I didn't get one." My friend's big brother Steve said, "What?! You didn't get one?!" He reached inside his bag and pulled out his popcorn ball. "Here, you can have mine." Shocked and absolutely delighted, I was dumbfounded that anyone would actually GIVE UP a popcorn ball...willingly!!
I was thrilled! I took his popcorn ball for my own and dropped it down into my pillowcase...all nestled between the Sugar Babies, Mallow Cups and Hershey Bars.
Wow, what an incredible, kind gesture from a teenage boy! How selfless! His parents raised him well. I can only hope that either one of my son's would do the same for a small child in a similar situation.
Recently, I have been reunited with my childhood friend. Her older brother is the one who gave me the popcorn ball. I mentioned the cherished memory to her, and she asked him if he remembered. No....he doesn't remember...but that's ok.
I remember!!
And to this day, I love popcorn balls!
It's one of my favorite Halloween treats!
The end!
*recipe for popcorn balls found here:
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what about cooking
what about memories
what about sweets
September 29, 2012
just a quick note
hello peeps! I'm just popping in for a quick note, and I will be back later this weekend to write. I have been focusing on getting healthy and at the same time, ignoring my blog. I was going to say, sorry 'bout that, but that is kinda silly...cause I'm getting healthy! yay!! Anyhow, I haven't even checked in on all of your blogs, and for that, I am sorry! I need to get caught up on everyone and see what's been going on. Right now I am about to go for a long walk. I'm shooting for 4 miles...no reason I can't do it...but I'm headed over to my sister in laws as part of my walk and there are some nice hills on the way! If you know Pennsylvania, our roads are hilly and winding!
P.S. I tried on a shirt in the athletic department of JC Penney's yesterday....it was an XL....and it looked great! I am normally a 1X, which, for those of you who don't know, that is definitely bigger than an XL. Anyhow, I didn't bulge in it and there was even some loose material on the sides of the shirt. The arms were not tight at the top....unbelievable! I do declare I will be going back today and buying that shirt!!! It is so cute...it's light weight, great for walking, long sleeved and the color of a dusty pumpkin....I love it!
Ok, love you guys, I will be back before the end of the weekend with a post!! I haven't forgotten about you all...I'm just focusing.
P.S.S. Did you see those gray hairs up there on the right side of my forehead! I didn't even photoshop those out! au-naturale baby! hehe!
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what about food
what about health
September 10, 2012
Feeling the health of eating a rainbow!
It's Monday morning and I am happy! Not because it's Monday...I'm just happy! My mood has been so good lately. I feel like I've gotten my old spunky self back. Also, the cooler weather is down right exhilarating! I actually WANT to take brisk walks for exercise again! You know....summer is beautiful and all, but me and heat just don't get along these days! Even more so, humidity and I are down right enemies!
So anyhow....why is my mood so freakin' fantastic???? The past 2 weeks, I've been eating extremely well...mostly raw fruits and raw vegetables. I've had meat only about 4 times: chicken burgers twice, pork roast, BBQ pulled pork, and chicken....ok, that's 5 times. Ya, basically, I'm only shopping in the produce section and at fruit markets. It's been fun though!!
The variety of foods I've been eating is a blast....and it's all so delicious it's not even funny! My energy and mental clarity is fantastic. Oh, I almost forgot...no dairy and no breads the past 2 weeks either. I have had a few multi grain wraps though. The only dairy I've had is the half n half in my morning coffee...{as well as 3 tsp. sugar.}
The differences I have noticed these past 2 weeks have been pretty cool! For instance, the very first thing I noticed was on day 4 of eating like this. When I walked down the steps first thing in the morning......there was no pain in my hips, knees, ankles and feet. That in itself is pretty amazing! The crazy thing is, I never ever expected that. It just happened and I noticed it right away. I am telling you the truth people, for years...like the last 4 years at least....every single solitary morning, without fail, when I would walk down the steps first thing in the morning, it was painful and I would hold on the sides of the wall to kinda brace myself...and I would sorta ease myself down the steps.
In my mind, it was 100% due to my weight. I am 5 ft. 3 inches tall and I weigh right around 200 pounds. I know extra weight is very hard on knees and feet...so I figured I would be in pain until I lost about 30 pounds...something like that...something that would make a significant difference to the weight load on my joints. Well......amazingly.....by day 4 of eating 95% of my daily food as raw fruits and vegetables....I may have lost about 3 pounds maybe, maybe 2 pounds.....whatever...but I don't think losing a few pounds would be enough to take away pain from the waist down in my joints. Sooooo, the only thing I can attribute that to is the surplus of natural nutrient intake from the fruits and veggies that I've been feeding my body.
It's been 2 weeks since I started eating like this and the pain has not come back! Very, very crazy!! I also used to experience that same pain after sitting on the couch for a long time at night....I'd get up and go to walk to the kitchen and I would literally hobble!! Seriously, the hubs and I would joke about it. This has been going on for longer than 4 years...it's just I'm going by how long we've been in this house....we've been here for 4 years. By the way, I have lost a little weight during these past 2 weeks....don't know how much, I don't own a scale, and I don't care....scales will get me into trouble anyhow!!!!...it's not important what the scale says, it's important if my clothes are getting loose and too big. I haven't gone down a size yet...but the clothes are feeling a loose and that is great!!
The main reason for me eating this way is to be as healthy as I can and to try to eliminate and or prevent disease.....losing weight is just a nice,wonderful, awesome bonus! Of course I want and really, really need to lose weight...but that will happen if I'm eating clean. The nice thing about this so far is the digestion....it's fast.....not sluggish. Also, I have no feeling of lethargy. I can't tell you how many naps {prior to the past 2 weeks} I have taken on the couch, mid-day, after the kids get home from school....like maybe a 1 hour nap...because I felt so sleepy and blah. I don't feel sleepy anymore...I don't feel blah anymore. Bonus!
One last note here...when I go up the steps, I am not out of breath anymore...when I walk up my driveway, I am not out of breath anymore. I mean, not like I was gasping for breath before....but it would make me feel a little winded and yucky...now I'm straight up and bam...that's it, no ill effects...no racing heart, no heavy breathing. Pretty cool.
The above photo there is the breakfast I just ate while typing this. As you can see, I'm still drinking coffee in the morning. Like I said, still using half n half and sugar. That is the only sugar I eat all day though...other than the natural sugar I get in fruits. One more thing I wanted to say in case anyone is curious. I have no restrictions on eating. I eat meals at the normal times...I eat again if I am hungry...and I eat whatever fruit or veggie I feel like at that moment. It does seem that I eat the majority of fruit in the morning and then lots of greens and veggies the second half of the day. Not that I won't eat an apple or watermelon as an evening snack...I'm just saying that's mostly how I've been doing it. It's kinda like...whatever I'm attracted to during that part of the day. I have also been eating 2 eggs some mornings when I feel like I am craving them. Also, in the evenings sometimes, I will have some organic blue corn tortilla chips. That's it people. So far so good!
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what about cooking
what about food
what about health
September 7, 2012
roasted red pepper wrap
Ohhhh my stars in heaven.....this was the best wrap ever!!
I was "mmmmmm'ing" from the first bite!! It totally had-me-at-hello! In fact, it was so good...I'm making it again for dinner tonight. It is simple, simple simple to make! The most effort you will need to put forth is roasting the red peppers. That's not so bad, right?!
I roasted the peppers in my broiler drawer at the bottom of the oven...I put my broiler setting on high and checked on the peppers every 5 minutes or so. It took them about 15 or so minutes to get charred like this. After they are blackened, place them all in one ziploc bag to let them sweat and then cool. You can then easily peel off the charred skin.
Ok, on to the other ingredients: sliced tomato, sliced onion, romaine lettuce, and hummus. I was actually going to make the hummus myself...but...I had been to 3 stores in this little county here, and could not find tahini...a key ingredient in hummus. I know where I can get it...but was running short on time...so I grabbed the pre-made hummus from the shelf at Wal Mart...looked at the ingredient list...and was pleasantly surprised.
Let me tell you....THIS IS THE BEST TASTING HUMMUS I HAVE EVER EATEN!!!!
It's by Cedars and it is the first time I tried this brand. It was only $2.50...total bonus! I've always eaten "Sabra" brand hummus and liked it just fine... but now...look out...I am in love with Cedars!
So basically, you all know how to make a wrap...I used multi grain. I purchased these wraps, but I do want to make them from scratch some time.
So....just lay out your wrap, spread on some awesome garlicky hummus, layer fresh lettuce, sliced tomatoes, cucumbers, a little red onion...and the most importantly....roasted red pepper!! Serious yum factor there! That's all there is to it. My husband loved this! He ate 2!!
My 14 year old son ate one....he ate the whole thing and never complained about all the veggies...he totally rocks....will eat anything now...unlike his little brother....who, had he been home for dinner, would not have touched this meal with a 10 foot pole! LOL! Anyhow, I really hope you give this wrap a try....you will undoubtedly be happy you did!! Let me know!
Enjoy! Enjoy! Enjoy!
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what about cooking
September 6, 2012
Mamma's Back {that's me....Mamma}
I am here!
I've just been a little pre-occupied!
I know I gotta be puttin' some stuff on this here blog
or you guys'll done forget about me!
Sorry for the poor English and grammar!
I'm just funnin' around!
I am planning on writing a post tonight....
right now I've got to run to the fruit market and pick up:
1) red peppers
2) seedless cucumber
3) can of chick peas
4) tahini
5) pitas
Tonight I am making a totally awesome dinner:
roasted red pepper and veggie stuffed pitas with a slathering of freshly made hummus
Does that not sound amaaaaaaazing?!
I've been cooking up a storm here and I have recipes to share with you all.
So, that's kinda the reason for my absence here on my blog....
I'm cooking....
I'm slicing and dicing....
I'm watching youtube recipe videos....
I'm getting inspired....
I'm creating!
Ok, until tonight!
I will leave you with a picture of our chicken, Crystal Gale, crossing our bridge.
Our chickens cross this bridge allllllllll the time!
It is so cute!
And, sometimes they RUN across the bridge when they see me on the other side with food!
....and a picture of my son crossing our bridge...
and a picture of my feet crossing our bridge....
all this just after a beautiful rain storm.
You've seen photos of our creek before....it's nothing!
But, when it rains, man it quickly rises!!
Happy rain storms to ya!
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subset: commoncrawl


text:
Google has recently shared more information about Daydream. Also, they have launched this in India as well. Earlier, Google has launched the Tango. I know this is something which is really new words from Google. Do you know what they are?
What is Tango?
Tango is a computer vision software from Google that enables augmented reality applications. This is used to capture images using camera which will look like the 3D images. The type of images used varies by application, but often enough, they'll be 3D models.
The sensor of the camera detects nearby objects in real time, so virtual objects can interact with them appropriately. It also uses the motion tracking which ensures virtual objects shift as you move the phone.
With this technology, developers can work on reality apps and can use this in different devices. The kinds of experiences you can enjoy here range from exciting new
With Tango, users can enjoy different range like games, home decor utilities and much more. The possibilities of augmented reality are just beginning to be explored.
What is Daydream?
Google has come with a new concept i.e. Daydream which is a platform for virtual reality. There are dedicated Daydream-ready phones, headsets, and controllers. Also, there are Daydream apps as well. It also comes with a touch-and- motion enabled controller so you can easily interact with VR apps.
This comes with a touch-and- motion enabled controller so you can easily interact with VR apps. The best thing about this that you can explore new worlds through Fantastic Beasts and Google Street View. Kick back in your personal cinema with YouTube, Netflix, Hulu, and HBO. Get in the game with Gunjack 2, LEGO® BrickHeadz, and Need for Speed. That's just the beginning of the VR possibilities with Daydream.
Get relax and watch different videos on YouTube, Netflix, Hulu, and HBO. Also, this technology can be used in Game and you can enjoy games like Gunjack 2, LEGO® BrickHeadz, and Need for Speed.
These new technologies i.e. AR/VR technologies will surely come up with latest Android OS. Also, the most prominent introduction however, has been the ASUS ZenFone AR launch. The smartphone was launched at CES, 2017, earlier this year.
Asus has planned to launch this in India as well. This is confirmed from their official Facebook and Twitter. The smartphone will be the world's first 8GB RAM smartphone. We believe that it's the Zenfone AR and expected to be launched in mid of July.


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College Football Preview: Widener Pride
By Matt Leon
PHILADELPHIA (CBS) – There probably wasn't a more exciting college football team to watch in the Delaware Valley in 2012 than the Division III Widener Pride.
Averaging an obscene 45.8 points a game, Widener went 11-1, won the Middle Atlantic Conference and advanced all the way to the NCAA quarterfinals before seeing their season end with a loss to eventual champ Mount Union.
That success opened the door to a new opportunity for head coach Isaac Collins, who moved on to Division II Seton Hill. The new man in charge at Widener is Bobby Acosta, who comes to Chester after a successful run as the offensive coordinator at The College of New Jersey. He thinks his first camp is going quite well.
"Tremendous," Acosta tells KYW Newsradio. "The first thing that we're doing, we're building chemistry, we're building a family bond and we're getting our guys ready to play against Wesley (in the season opener). We're very impressed with the progress we've made so far."
A new coach doesn't mean lower expectations as the bar is still set quite high for the Pride. Widener has been picked to finish second this season in the preseason MAC poll and senior safety Colin Masterson says the transition from Coach Collins to Coach Acosta has been smooth.
"Camp's going well so far," Masterson says. "A lot of the young guys came together, stepping up. we don't have that many seniors this year, but the in-between guys, the guys who were freshman last year, some sophomores from last year, they're definitely stepping up. They are going to play big roles on our team this year. I think our senior leadership, though, is very strong, coming down from last year. So I think, all together, it's been a good camp so far."
The biggest hole this Widener team has to fill is under center. Last year's quarterback and team leader Chris Haupt, who threw for more than 3800 yards and an incredible 38 touchdowns as a senior, is gone. Acosta says they have multiple players vying to take over the position.
"Right now there is a very competitive situation with the three quarterbacks we have with (senior) Tevin (Campbell), we have (senior) Mike Thompson and we have (Freshman) Seth Klein," Acosta says. "We're very impressed with the progress they've made. We haven't announced a quarterback yet because the competition's so strong, but shortly we definitely will."
Whoever gets the job, they are going to be a trigger man for Acosta's fast-paced, offensive attack.
"We want to play basketball on grass," Acosta says. "We want to play transitional football pretty much on the field. We want to put the ball in the playmakers hands."
The biggest of those playmakers is junior wide receiver Anthony Davis. He has earned preseason All-America honors from various outlets after scoring 17 touchdowns a season ago (16 receiving, one rushing). He averaged 19.3 yards on 64 receptions as a sophomore and rolled up 2331 all-purpose yards. Needless to say, he seems poised for another huge season.
While the offense has gotten much of the attention with the Pride, the defense also played good football in 2012, posting a pair of shutouts and forcing 35 turnovers.
"The defensive backs I'm very impressed with," Acosta says. "The defensive line, it's a very strong unit."
Widener will get a great feel for where they are right away with that season opener against Wesley, another team that advanced to the NCAA quarterfinals in 2012 and traditionally a regional power. Masterson says they are looking forward to starting the season with this top-flight match-up.
"Wesley's obviously a great team, but I think we can match with them," Masterson says. "It will definitely be a challenge, but it's going to be two great teams going at it. You wouldn't want to start a season any other way."
That season opener for Widener will be on Friday night, September 6th, at Wesley in Dover, Delaware.
You can follow Matt on Twitter @mattleonkyw


text: Laszlo KREKACS wrote: > I use the distribution on NAND as an SD card reader. Hmm, I think we have to distinguish between things you can do and things that actually make sense here ;-) Once you've started to fill the niches, it's always unpleasant to change. That's one reason why it's difficult to make architectural changes like switching from a NAND-centric approach to an SD-centric approach once a system has been deployed. But in a new system, features should be open to evaluation, and if one can accomplish the same tasks in a simpler and cheaper way, that only helps to make the product stronger. The problem with NAND is that it's no end of hassle. You need a complex boot loader to use if fully, you need an in-system recovery architecture, it needs special partitioning, you have to deal with unusual error patterns (factory-bad blocks and wear), etc. An SD-centric design does away with all this and brings the whole architecture much closer to what you find in a PC. I.e., the analogy SD == disk holds true for most purposes. So you don't need to learn a whole new set of methods and tools to perform routine tasks but you can just handle them exactly like you'd handle a PC. For your SD reader scenario, there are actually two solutions: - you can just have a small system on the SD card that boots into an initramfs. Once the system has been loaded, you can remove the card and insert another one. - USB microSD readers sell for < USD 3 and make a nice addition to the travel accessories bag for each laptop that doesn't have an SD slot. > and I write the new distro to the uSD card. It is impossible to do it > on the same > SD card, from where the OS is running. You cant simply repartition > the uSD card. Why not ? Just get a big enough card and partition it before using it the first time. The total cost of a card with several GB is likely to be much lower than that of those few hundred MB of NAND. (It's not only the cost of the chip per se but also how this constrains the choice of packages, complicates sourcing, production, and all that.) > Furthermore, I used recently TangoGPS, and it broke the filesystem where the > maps were located. It broked every time when the phone runned out of battery. Hmm, frequent data loss looks like a problem that needs solving anyway, whether there is NAND or not. Does your user space attempt a shutdown when it notices an imminent low battery condition ? > I see only one alternativ: two uSD card slot. That's actually an attractive feature anyway. Basically one acting like a hard disk and the other one like a USB stick. Thinking of it, you can actually do this already if you have a suitable cable, since the USB port can be switched to host mode. > I think I made a fair point, so please save an emergency path. The design of a typical Qi system (whether NAND-free or not) should include a partition with an small user space for the boot menu and just this sort of recovery environment. There's no disagreement that you need this sort of functionality, there are just better ways to do it than to use NAND :-) Ah, and to recover from a truly catastrophic SD failure, there's always the option of carrying a backup card. There are also failure modes where you're much better off with SD than with NAND. E.g., if your device fails completely and needs to be replaced, you can't backup your NAND if your device is broken, while you can usually still remove your SD card and access it with another computer. - Werner


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9/11 Memorial: Christians Called on to Renew Relationships Birthed in Tragedy
Crying out in repentance and for a renewed spirit of service and love, leaders from the Christian community in New York City gathered over the weekend to implore the faithful to shake off the spirit of lukewarmness and to renew the relationship believers of every stripe shared in the immediate aftermath of Sept. 11, 2001.
Speaking to a crowd of about 200 people sitting under an unrelenting sun at the East River Park amphitheater on the city's Lower East Side, ministers and musicians rallied God's people to not get stuck on the tragedy of 9/11 but to instead focus on today, and the opportunities and blessings God has been bestowing upon the faithful.
"God was on the throne that day, and He's still on the throne today," said Louis A. Carlo, an associate pastor at Abounding Grace Ministries.
It was Abounding Grace Ministries, led by Richard Del Rio, that received the call to organize the event, titled "Reaching Out: A Sacred Assembly". The event's themes of remembrance, relationship, and renewal, were reflected in prayers for solidarity and engagement amongst churches in New York City.
Through scripture readings, prayers, and reflections, representatives from Abounding Grace Ministries, East Side Tabernacle, Primitive Christian Church, and Avenue of Hope Fellowship reflected on the tragedy of 9/11 and how it moved God's people to act.
Del Rio, founder and senior pastor of Abounding Grace Ministries, was also among the first group of clergy to reportedly arrive at ground zero within minutes of the second tower's collapse.
"It was on this same day that America came together as one nation," said Del Rio. "Political affiliations, racial conflict, and religious separations were all put aside because we realized we needed each other."
The minister continued, "Believers from all denominations came together and cried out to God. ... Differences were put aside as we all made ourselves available to serve and help. God made His presence known. Churches were full of folks who had lost loved ones. People who until then had no time or use for God were so broken, that the only one who could help them process their grief was God."
What moved Christians to stand up and reach out were faith and love, Del Rio said, "Two characteristics that cannot be legislated."
He added, "We also saw God's hand of mercy extended. Relationships and friendships were birthed that still remain. We had a keen awareness of how much we needed God and each other, and the importance of getting together, loving each other and being available [to one another]."
Some of the relationships that were forged within the Christian community and the passion and fervor that gripped believers in their desire to comfort and help those devastated by the terrorist attacks eventually waned, however.
Church attendance soon dwindled to pre-9/11 numbers, faith leaders soon refocused their attention to what was happening within their own walls, and years later, it seemed that New York City's Christian community had abandoned the love it had at first.
Carlo encouraged those in attendance at Saturday's meeting to do the works they did at first.
"Love the brother and sister beyond your church [walls]. Live out the deeper relationship of serving a broken world, of loving a broken people."
He added, "The world will know that [Jesus] is real and that we are His disciples by the love we share, and [how we] interact with one another."
"We also want to honor our God for not leaving us hopeless or abandoned," Del Rio reminded the crowd, citing Isaiah 30:25-26.
He said, "The rivers of living water flow from within the believer to minister life and healing to those in need and it was because of that day that many saw Jesus like never before."
"Reaching Out: A Sacred Assembly" was sponsored by Concerts of Prayer Greater New York and Awaken America Alliance.


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Banking & Finance
The firm advises on all aspects pertaining to the banking and securities laws in Jordan. The specialization of the firm includes working on various transactions including syndicated loans, credit agreements, project funds, share retention arrangements, and security sharing agreements.
In the financial markets field, Nabulsi & Associates advises on all matters relating to securities and stock exchange legislation, and has rendered legal opinions on securities lending, financial market regulations, stock exchange requirements and the general legal framework governing the sale and purchase of securities in Jordan. The firm advises one of Jordan's leading banks, as well as several international lending organizations throughout the world.
The firm is currently advising several international clients on major construction projects.
The advisory given by Nabulsi & Associates in this area includes a thorough review and assessment of relevant construction laws and contracts, including FIDIC rules. The firm also relies on the expertise of its Senior Partner who has been nominated as an arbitrator in several high-profile construction disputes.
Corporate & Commercial
A strong emphasis is given by Nabulsi & Associates to its corporate and commercial practice. The firm has been providing its clients with legal assistance covering all aspects of incorporating and operating in Jordan. As such, the firm advises on all issues relating to the Companies Law, special zones legislations and sector-oriented laws to support clients wishing to incorporate in Jordan. Moreover, the firm advises on taxation and labor laws, incentive schemes, equity thresholds, and all other requirements under Jordanian law for incorporation of business entities.
Once incorporated in Jordan, Nabulsi & Associates lends its legal assistance to clients regarding their shareholder and contractual relationships, internal organization, employment and commercial reorganization matters. The firm also handles de-registration, liquidation and the winding up of companies.
Furthermore, the firm advises its clients on all corporate agreements and contracts of various types including supply contracts, service contracts, maintenance contracts, employment contracts, sales and lease agreements, consultancy agreements and any other types of contracts relevant to the Client's business.
Privatization & Infrastructure
As one of Jordan's recently expanding fields of practice, privatization and finance projects constitute one of the firm's main focuses. The firm has been involved in numerous transactions covering equity, project finance, mergers and acquisitions and other infrastructure and utility privatization deals.
The services of the firm include legal advisory for conducting due diligence studies, comprehensively assessing the legal position of target companies. The firm also participates in negotiations, while drafting and advising on project documents and assisting in the legal and financial closing. This involves assessing various BOT and other PPP structures, and providing legal opinion on all laws governing the various aspects of privatization, including expropriation and environmental aspects.
Law Reform & Public Policy
The firm has participated in drafting and advocating several pivotal pieces of legislation in Jordan and abroad. This practice has the firm's signature on laws such as the Insurance Law for Jordan and the Palestinian territories, the Investment Promotion Law (2000), the Competition Law and the Civil Aviation Law.
Before the introduction of the first mobile telephone operator in 1995, the firm has been commissioned to cover all legal aspects for reforming the Telecommunications sector in Jordan, including the drafting of the new Telecommunications Law of Jordan. Moreover, the Senior Partner, Mr. Omar Nabulsi, has been selected as a member of various legal committees in the Kingdom to review existing legislations and propose legal reforms.
Litigation & Dispute Resolution
The firm holds an impressive arbitration and dispute resolution portfolio, whereby it represented and is currently representing many clients in settlement proceedings. The firm advises on all aspects of international ADR mechanisms such as the ICC, ICSID and UNCITRAL. Such arbitration proceedings involved advising on the Jordanian law pertinent to construction, transport, chemical and pharmaceutical industries and banking.
Mr. Nabulsi also served as a conciliator and arbitrator on the Panel of the World Bank (ICSID) and a chairman and member of arbitral tribunals in several international cases under the ICC Rules and UNCITRAL. He is currently a member of the Board of the Arbitration System of the Euro-Arab Chambers of Commerce.


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Thursday, 8 December 2011
Jak and Dexter's 10th Anniversary!
This year has been full of gaming anniversaries, from Tomb Raider to Zelda, Mario and Metroid. Now, here's another one. The 5th December signalled the 10th anniversary of Jak and Daxter: The Precursor Legacy, which this time ten years ago earned a release on the Playstation 2.
Now I am sure that there are plenty of my readers who are fans of Jak and Daxter, and I'd love to do a special blogpost to celebrate this latest gaming anniversary. A retrospective look back at the game, in a way.
I've done a few of these previously, including the Zelda Retrospective.
If you'd like to be included in this blog post, then please email me with your comment on the series. It can be anything about it at all! I'll pick the best from the bunch to display in the post.
Also, I'm looking for any great Jak and Daxter fan-art, so again, please get in touch if you have anything you think I should include.
Thanks everyone, and I hope you enjoy the anniversary celebration blog when it is eventually up!
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At least 1 property in 4 in Australia will be affected by termites. How can you protect your investment?
Our cooler weather has caused a surge in mice and rat numbers in the suburban areas, according to industry experts, Amalgamated Pest Control.
Amalgamated Pest Control have branches in most parts of the country.
If you know which Branch you want, then you can go to our Branch Listing page.
If you're not sure, then you can use the Locator Tool below.


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Drug & Alcohol FAQ's
Here are some common questions we are frequently asked. Contact our qualified staff to assist with any other questions you may have. Visit our Terms and Definitions for further explanations.
The minimum annual DOT drug testing rates are as follows:
|DOT Operating Administration
(As of January 1, 2016)
Random Drug Testing Rate
Random Alcohol Testing Rate
|Federal Motor Carrier Safety Administration (FMCSA)
|Federal Aviation Administration (FAA)
|Federal Railroad Administration (FRA)
Covered Service
|Federal Railroad Administration (FRA)
Maintenance of Way*
|Federal Transit Administration (FTA)
|Pipeline and Hazardous Materials Safety Administration (PHMSA)
Not Applicable
|Unites States Coast Guard (USCG)
Not Applicable
"*": Random testing began on 06/12/2017 - For more info see https://www.gpo.gov/fdsys/pkg/FR-2016-06-10/pdf/2016-13058.pdf
- What tests are required under DOT guidelines?
Pre-employment, Reasonable Suspicion, Random, Post Accident, Return to Duty and Follow-up.
- Can an employer wishing to conduct pre-employment alcohol testing do so?
A DOT-regulated employer (except under USCG rules) wishing to conduct pre-employment alcohol testing under DOT authority may do so if certain conditions are met. The testing must be accomplished for all applicants (i.e., the employer cannot select for testing some applicants and not others) and the testing must be conducted as a post-offer requirement (i.e., the employer needs to inform the applicant that he or she has the job if he or she passes a DOT alcohol test). In addition, the testing and its consequences must comply with requirements of Part 40.
- Must a DOT-regulated employer check on the drug and alcohol testing record of employees it is intending to use to perform safety-sensitive duties?
Yes, as an employer, you must, after obtaining an employee's written consent, request the following information about the employee: alcohol tests with a result of 0.04 or higher alcohol concentration, verified positive drug tests, test refusals, and other violations of DOT agency drug and alcohol testing regulations.
- What drugs should we test for?
The drugs for which tests are required under DOT guidelines are marijuana, cocaine, amphetamines/methamphetamines, phencyclidine (PCP), and opiates. However, for non-DOT entities, you may test for these and any other drugs you feel may be necessary. These additional drugs may include barbiturates, benzodiazepine, methadone (MTD), tricyclic antidepressant (TCA) and even for steroid use.
- What is an adulterated specimen?
It's a specimen (urine sample) that contains a substance that is not expected to be present in human urine, or contains a substance expected to be present but is at concentration so high that it is not consistent with human urine.
- What is a Chain of Custody?
It's the procedure used to document the handling of the urine specimen from the time the employee gives the specimen to the collector until the specimen is destroyed. Under DOT guidelines you would use the Federal Drug Testing Custody and Control Form (CCF).
- How do DOT drug and alcohol tests relate to non-DOT tests?
DOT tests must be completely separate from non-DOT tests in all respects. DOT tests must take priority and must be conducted and completed before a non-DOT test is begun. No one is permitted to change or disregard the results of DOT tests based on the results of non-DOT tests. As an employer, you must not use the CCF or the (ATF) Alcohol Testing Form in your non-DOT drug and alcohol testing programs.
- Are Rapid Drug Screens as accurate as laboratory testing?
Rapid drug screens/tests are accurate up to >99%. These tests also allow a certified collector to inspect the specimen for adulteration, specimen temperature, and test results for up to ten drug panels. If a certified collector suspects any signs of tampering or the test results are non-negative, the specimen is sent to a laboratory for verification. Rapid Drug Screens or Point of Collection Tests are not allowed for DOT-regulated testing.
- What is a split specimen urine sample?
In drug testing, a part of the urine specimen that is sent to a first laboratory and retained unopened, and which is transported to a second laboratory in the event that the employee requests that it be tested following a verified positive test of the primary specimen or a verified adulterated or substituted test result.
- Who may collect urine specimens for DOT drug testing?
To be permitted to act as a collector in the DOT drug testing program, you must have knowledge of the current "DOT Urine Specimen Collections Procedure Guidelines," and DOT agency regulations applicable to the employers for whom you perform collections. Additionally, you must receive qualification training on all steps necessary to complete a collection correctly, to complete and transmit the CCF properly, and to handle problem collections accurately (e.g. shy bladder, test refusal, etc.). Finally, you must perform proficiency demonstrations to confirm your complete understanding.
- Can we conduct our own specimen collections?
Yes, we can train your designated employer representative to conduct specimen collections of your employees. However, the immediate supervisor of an employee may not act as the collector, unless no other collector is available.
- Where does a urine collection for a DOT drug test take place?
A urine collection for a DOT drug test can take place in our dedicated collection facility, a medical facility or a mobile facility. All of these facilities must meet the following requirements: enclosed single-toilet room (preferred), full-length privacy door, and a source of water for washing hands (external if practicable). If an external source of water is not available, you may meet this requirement by securing all sources of water and other substances that could be used for adulteration or substitution.
- What steps must operators of collection sites take to ensure the integrity and security of urine collections?
A bluing agent must be placed in all toilets used for specimen collection, ensure that no soap, disinfectants, cleaning agents, or other possible adulterants are present, inspect site to ensure no other foreign or unauthorized substances are present. You must also tape or secure shut any movable toilet tank top and secure areas and items (trash receptacles, paper towel holders, under sink area, ledges) that appear suitable for concealing contaminants.
- What are the advantages of on-site testing?
Global Safety Network offers on-site testing of employees. Meaning, we come to your place of business to perform the specimen collection (restrictions may apply). This saves you time and money. Companies that already have a testing program incur expenses that are not realized in their current program costs. These include the time the employee is away from work to go off site to test, lost productivity (increased production cost) and wage expense. Also, if you allow the employee to travel unsupervised, the employee has opportunity to engage in tampering or adulteration of the sample.
- Can I take controlled substances with a letter of permission from my physician?
Except for marijuana, it is acceptable to use a controlled substance pursuant to the instructions of a licensed medical practitioner who has advised you the substance will not adversely affect your ability to safely operate a motor vehicle or perform safety-sensitive duties. Marijuana use, even with a prescription, is NOT acceptable under DOT regulations. An employer may also require a driver to inform the employer of any therapeutic drug use.
- What is a confirmation (or confirmatory) drug test?
A second analytical procedure performed on a urine specimen to identify and quantify the presence of a specific drug or drug metabolite.
- What is a Medical Review Officer (MRO)?
A MRO is a licensed physician who is responsible for receiving and reviewing laboratory results generated by an employer's drug testing program and evaluating medical explanations for certain drug results.
- What is a Substance Abuse Professional (SAP)?
A SAP evaluates employees who have violated a DOT drug and alcohol regulation and makes recommendations concerning education, treatment, follow-up testing, and aftercare.
- What is an Employee Assistance Program (EAP)?
An EAP is an employer sponsored service that provides professional, short-term assistance and counseling in an attempt to help employees help themselves in solving personal and workplace problems. Many organizations have established EAPs as a no-cost employee benefit.
- How do I contact Global Safety Network regarding a drug & alcohol safety program, other services you provide, or if I have other questions?
Contact us by phone or e-mail, or visit one of our locations.


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Long Natural Hair Updo
Sooo…. I'm completely feeling myself right now, and it's premature….but I still am.
I was on youtube looking for tutorials on how to french braid and corn braid, and failing at it. I gave up and tried looking for tutorials on how to flat twist, thinking that would be an easy starting point for me.
Here are my lackluster results, don't laugh! It's my first try!!!
Second Try:
Third Try:
Then I went on LHCF and saw this video:


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This photography tip is about how to frame architecture shots with regards to the sides of the frame. When photographing a skyscraper like the one above, I like to get the opposite edge (in this case the left) of where the building starts from to end with a part of the building parallel to that edge.
In the shot on the right, the top of the building is at an angle to the left of the frame. To me this looks awkward and makes the viewer's eye uncomfortable when following the lines of the skyscraper. In the shot on the left, I composed so that the top of the building ended up parallel to the left (opposite edge) of the frame. The viewer's eye starts from right to left and continues up through the top of the frame.
What do you think about this small, but important composition detail?


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Some recipes to use with the Breadman Plus include a light whole wheat bread, pizza dough and a basic French white bread. Most bread recipes can be altered for flavor by changing the amount of sweetener and any spices.
Make light whole wheat bread by putting the wet ingredients (water, oil and honey) into the Breadman Plus machine, followed by the dry ingredients (white unbleached whole wheat flour, bread flour, wheat gluten, salt, nutritional yeast, granular soy and bread machine yeast). The yeast should be the last ingredient, but don't put it in directly; instead, make a divet in the bread mix and add the yeast into it. Cook on the whole wheat 1 to 1.5 lbs setting.
The ingredients for pizza dough are water, oil, sugar, honey, salt, cornmeal, flour, baking powder, garlic powder, onion powder, Italian seasoning and yeast. Add these to the bread machine and cook on the dough setting. Leave the dough in a greased pan to rise before cooking or freezing.
Basic white French bread is made with water, sugar, salt, oil, all-purpose flour and active dry yeast. Add the ingredients to the Breadman Plus in the order listed and bake on the white bread setting. Allow the loaf to cool on a wire rack.


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Carew: How long ago did you actually record the album, and how long did you have to sit there waiting for it to be released?
Williams: I was ready to record the album by the summer of '99. I recorded the album in January of 2000. The album came out in Europe January of 2001. The album came out in the United States October of 2001.
Carew: So how did you spend all that downtime?
Williams: Well, from the time the album came out in Europe we were fine, because we were touring in Europe the entire time. That was fine. Aside from that, I spent a great deal of time touring colleges, doing poetry readings at universities, and teaching poetry workshops. And I spent a great deal of time depressed!
Carew: What does "touring" entail? What kind of band were you going around with? What other people were you traveling with?
Williams: I put a band together before I actually got signed. The band consists of viola, cello, electric guitar, bass, drums, and DJ. The reason why I signed with Rick Rubin was because I discovered before that that the music I was leaning towards had a "rock" edge to it, and so I thought, "I think Rick might know how to handle this thing." And so that's what I've toured with.
Carew: Have you found that your words are magnified when you're performing in front of a live band, or do they almost kind of regress into the music to become part of a whole?
Williams: It's a bit of both. It's a bit of both. Because with every amazing word, there's an amazing sound that can heighten it, y'know? And sometimes the sounds are more important than the words themselves. And sometimes it's the intensity that is felt, and the spirit that is felt. Because, y'know, even if I was standing in front of an audience reciting poetry, a lot of the things that I'm saying can be so abstract that it can go over people's heads. So there might as well be music to drown it out [laughs], because it goes over my own head half the time. It's very, uh, connected to a bunch of just crazy sources that it sounds like it's just connected to a crazy stream of consciousness that you have to piece together at your own pace. So, there are times when I think that the music heightens the poetry, yet at the same time I know it's not the same thing as having the words without the sounds.
Carew: Do you feel like a rock star out front of that big band playing loud behind you?
Williams: Well, let me explain. The name of the album is Amethyst Rock Star because amethyst is my birthstone; I'm born in the month of February. And, chemically and biologically we are all made up of the same exact things that stars are made of. We have the same properties inside of us.
Many of those properties I feel, though, are intuitively connected to our spirits. Like how you may find a woman who's pregnant or a person who's in love and say "Wow, you're glowing!" So we have to tune into that energy in order to take on the characteristics of the properties that we have within us.
We are all naturally stars by birth, so my first response to your question is I don't need to stand on stage with a band in order to have that feeling. None of us do. And that is why the album is titled that. It is to say that when you tune into your spirit, you don't need the spotlight. Rakim said it best in his rhyme that he wrote in, I guess, '88. He said, "That's one thing I don't need is a spotlight, because I already got light."
Carew: So, do you feel a bit alone, in terms of the "contemporary musical community," so to speak, in making the kind of music that you are making, and making music with a really positive, spiritual core?
Williams: No! Not at all! I look at OutKast, I look at Common, I look at The Roots, I look at Mos Def, I look at Radiohead, I look at Björk, I look at System of a Down, I look at Jill Scott, Erykah Badu, India.Arie, Fiona Apple, Alanis Morissette I look at tons of people out there. I think we're all connected in what we're doing.
Carew: Do you think that other people have seen that connection? Especially when you're talking of how the middlemen at your label weren't really sure where you fit in or who would buy your record?
Williams: I don't know if they see the connection. In fact I don't think they do. Because, most of the time, they think in black and white. Y'know? They think in black and white. And if it's black it's not supposed to have loud guitars.


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He's Home!/
Rejoice with us: Our son is home from Afghanistan! On December 10, Lars arrived home to the eager arms of his beautiful and beloved wife and children in North Carolina. And as Bengt told me excitedly, "When I saw Daddy, I ran and ran and hugged him so hard I knocked him over!"
I feel as if I could do the same thing when I see him. He's home! He's Home! He's home! It's almost a constant chant at the back of my mind every day.
And tomorrow, Lars and family will be arriving here—at our home in Wisconsin! Woody and I are so excited we are like two little kids. Our whole family will be together for Christmas! Lars, Kelly, Bengt, and Hannah come tomorrow, followed in the next few days by Bjorn, Abby, and Soren from New Hampshire, and then Erika, Richie, and Gabriella from Ireland. We are grateful beyond words.
I woke up with a singing heart. And then I cried. Because there's something else going on today. Yes, we are making final preparations for the much anticipated arrivals—big food shopping to do, baby equipment to be borrowed, and toys to be gathered from the corners of the house where they've been tucked away since our grandchildren's last visit.
But today, December 19, is also the two-year anniversary of my mom's Homegoing. Two years ago today, in Ft. Myers, Florida, with my brother and me and her sister and husband at her side, Mom went to be with Jesus. She was 84 years old. I was hugely blessed to have such a wonderful mom all these years. But still, I wasn't ready to let her go. I knew I had to. I knew she would be better off with Jesus than in her hospice room, lovely as it was. But still, I didn't want to let her go.
And now, two years later, I miss her every day.
I lay in bed this morning thinking of all the mixed emotions of this day—the anticipation, the joy and gratitude, the sheer happiness; yet the deep down sadness I still feel as well. And suddenly I realized something. That continual mantra at the back of my mind ("He's home, He's home, He's home") has multiple meanings for me this Christmas.
At this time of year we celebrate the coming of One who came and made his home with us for a little while. But this was not His Real Home. He died and rose again and returned to His Real Home that it might also become our Real Home. So because He's home, my mom is, too.
Time now to go and get ready. My heart is singing! He's home! HE'S home! And she's home, too—along with my dad and Woody's parents and so many many others we love. Good reason to celebrate, don't you think?
Merry Christmas!


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I have soooo enjoyed the fall-ish weather we've had this week! So in a celebration of longing for fall (and denying that spring has sprung) I thought I'd showcase Melissa & Ben's fall wedding I second shot late last year with Adana of Dysart Photography. The details are such a fun match to this cool creative couple. I loved that they marched to their own beat, and had a ton of fun on their wedding day! Enjoy!
They used the book The Princess Bride for the ring bearer to hold the rings in as he walked in; cool huh?
Check out the bride's shoes!
Rustic details contrasting with beauty always compels me. And don't worry, the dress didn't get a smidge of dirt on it :)
While Melissa was wearing her dress, there was a really cute moment where her sister and mom were huddled over a cell phone watching a video of how to lace the back of the dress.
Melissa's jewelry kind of rocked; the perfect blend of classiness with punk attitude!
Love Melissa's Dad's expression after seeing her for the first time.
The handsome groom.
Catching moments like these just make my day! Melissa, practicing her vows with a very captive audience.
Isn't the expression on Ben's mom's face priceless?
This candy buffet was like none I'd ever seen before, so very creative & perfect for a fall themed wedding!


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Dream it. Plan it. Do it. Words to live by. Life is short but sweet and I am driven by the wicked sands of time to do more, see more and to explore more while I can. I am absolutely desperate for this life. I truly can't get enough. I want to look back and be able to say I have no regrets...I want to know I lived.
I like to play in the woods and run to the top of things. I am an adventure athlete with a passion for all things dirt. Ultramarathon running, mountain biking, fastpacking, mountain climbing, backpacking, adventure racing, orienteering...got any other suggestions? I'm in!
I share my adventure tales with the hope of inspiring others to live large and reach for their dreams. I know that you are capable of more than you will ever realize. I want to help you stretch your self perceived limits and reach for your edges.
Let's go on an adventure! You will find my adventure tales here on the blog, over on my Instagram space as well as in publications listed on the 'Words' page. Check out the links on the right for various collections from biking to hiking and race reports. And be sure to check back on this page for a peek at some of my big adventures taking place this year.
2017 Adventures! Where is the year going? Updates coming soon for:
Zion 50k Ultra
Canada's Toughest Mudder
Sky Diving- Kiss Your Fears Goodbye!
Canada's Toughest Mudder
Sky Diving- Kiss Your Fears Goodbye!
Manning Park Trail Running Dreams
RunBC 2017- Run the Chilcotins
TransRockies Run 6 Day Stage Race
And oh so much more;)
2016 Adventures
Orcas Island 50k. Feb 6. Rainshadow Races are rad!
#explorethevispine Run #1 50kms from Shawnigan Lake to Lake Cowichan
#explorethevispine Run #2 37kms from the Alberni Inlet Trail
Coaching Team ELM in Iceland for the Laugavegur 55k! July 16th.
Laugavegur Ultra Marathon Race Report
Top Tips for Travelling in Iceland
Laugavegur Ultra Marathon Race Report
Top Tips for Travelling in Iceland
Run BC- part 2 is coming up in July!
2015 Adventures
- Miwok 100km Ultramarathon: May 2nd. San Fran baby...that was fun.
- Peak Week: June 20-28. Living out of my backpack in the mountains and trails of the Valley and Strathcona Provincial Park.
Mountain Skills Course: July 2-5. Heli-drop with Island Alpine Guides for some school in the mountains.
- Run BC Project: July 12-18. Co-guiding this bucket list trail running adventure of a lifetime with super coach Jen Segger and Challenge By Choice.
- Run the Augerpoint Traverse: July 26
- Fat Dog 50miler Manning Park: Aug 15 - course record? Be the lynx!
- Tyax Rock Stars: September Long. Flying direct from Comox to Lorna Lake in the Chilcotins for a 4 day bike/run trip with my peeps in the mountains.
- Panama and Costa Rica baby! December days...


text: Sampler compilation of tracks from the WIS label. Contains one exclusive, never-before released track -- a Krautrock version of Peter Thomas' "Orion" by the band Those, recorded in MPS studios in 1971 ("it was originally released on the same as label as Mammut -- and listen to it -- it's a true Kraut Monster"). "This CD from World in Sound celebrates the 40th anniversary of the Summer of Love, a youth-driven revolution, expressed in music, challenging conservative values of conformity and materialism, and opposing the war in Vietnam. Since 1999, World In Sound has built a solid international reputation, providing to serious and novice collectors an extraordinary range of psychedelic, progressive, folk, garage, blues/heavy rock and jazz/rock from unheralded artists of the '60s and '70s. World In Sound Tracks - Episode 1 features 20 innovative tracks from late '60s and early '70s, a bus load of artists capturing the emotion and passion of the time with energy and craft to rival the likes of Led Zeppelin, The Doors, Jimi Hendrix, Janis Joplin, Frank Zappa, Jefferson Airplane. Take a listen and be both pleasantly surprised and a just a little bit annoyed that you haven't heard these folks before. The tracks showcase strong vocals and instrumental prowess, combining interesting rhythms and displaying a wide variety of lead instruments, including the Hammond/Farfisa organ, fuzz/wahwah guitars, violin, sitar, saxophone -- something for every taste. With 79 minutes of professionally remastered, original recordings, the CD packs a 16-page booklet with lyrics and rare photos chosen to enhance the experience: authentic music from a golden age, timeless and still fresh, a potential masterpiece of the era, a Holy Grail for music fans! The project has been made possible by the generous support of the artists and the passion of our audience of collectors to inspire the search for hidden gems. World In Sound Tracks - Episode 1 provides a perfect soundtrack for the Summer of Love: poetic, melodic, emotional, sunny, euphoric, dramatic, sometimes experimental, and always intense. We're pretty sure you missed them the first time; here's a second chance not to be missed!" (BUY IT @ FORCED EXPOSURE)


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How to Live Safely in a Science Fiction Universe
I am only about 50 pages into Charles Yu's How to Live Safely in a Science Fiction Universe, and already I love it so much. It involves time travel, but it is not literally about time travel, the way my favorite science fiction novels are not about the future as much as they are about humanity.
I recommend it, but only for some people. If you're a huge sci-fi novel fan, this actually may not be the novel for you, as it's much more introspective and much less plot-driven than the most popular sci-fi novels. Read the Publishers Weekly pan on the Amazon detail page. It will turn off most people, and some of you will find it intriguing. Those are the ones who should probably buy it.
[Related: Almost none of my favorite books have a 5-star average review on Amazon. In fact, most books I've picked up with an average of 5-star reviews on Amazon are disappointing, especially if reviewed in heavy volume. My theory: anything sufficiently bold and interesting will cause some readers discomfort, and anything that's reviewed so universally positively by so many people is probably either too bland to be of interest to me or too partisan to merit reviews from those with opposing viewpoints.]


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Orthodox Church asks Russian women to dress modestly
Russian feminists have expressed outrage after the country's increasingly powerful Orthodox Church proposed an official dress code to ensure that women dress more modestly.
A top Church official, Archpriest Vsevolod Chaplin, called for the code in a letter in which he said: "Either scantily clad or painted like a clown, a woman who counts on meeting men on the street, in the metro or a bar not only risks running into a drunken idiot but will meet men with no self-respect."
(Photo: An Orthodox priest leads an Epiphany day celebration in Moscow January 19, 2011/Denis Sinyakov)
Chaplin, who heads the Church's department for relations with society, said last month that women in mini-skirts were to blame if raped as they "provoke men."
"The Kremlin has given the Church carte blanche to lead their own ideological campaigns," renowned Russian feminist and writer Maria Arbatova told Reuters. The Russian group "For Feminism" said on their website that they had collected 1,738 signatures in their petition against the dress-code, which they will send to the head of the Russian Orthodox Church, Patriarch Kirill.
We welcome comments that advance the story through relevant opinion, anecdotes, links and data. If you see a comment that you believe is irrelevant or inappropriate, you can flag it to our editors by using the report abuse links. Views expressed in the comments do not represent those of Reuters. For more information on our comment policy, see http://blogs.reuters.com/fulldisclosure/2010/09/27/toward-a-more-thoughtful-conversation-on-stories/


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Cole's first gig was at the age of four, playing bongos in the family band at country festivals near his hometown of Horsefly, BC. It wouldn't be until he was fifteen years old that guitar would find its way into his hands and he has yet to put it down. Influenced by the greatness of Eric Clapton, Stevie Ray Vaughan, John Mayer and a deep desire to make his dad proud, Cole has spent the last decade writing songs and building solos.
Originating from small-town Alberta, Dean has always grown up playing piano. He has recently received his Bachelors in Jazz Composition from Capilano University. Dean is currently involved in the new music, jazz, pop, and church music scenes in Vancouver as a composer, arranger, band leader, and performer.
Born and raised in Maple Ridge, BC, Derek eventually moved to North Vancouver to study jazz at Capilano University. He has been playing bass for over 10 years.
Carson was born and raised in Smithers, BC and grew up playing drums in folk, rock, and jazz groups. Now based out of Vancouver, he holds a degree in Jazz Studies from Capilano University and plays in several rock and jazz groups in the city.


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Intern Info Meeting
Future CCf intern info meeting
Come find out about a great way to spend a year of your life. The CCF Internship could be a great fit for you! Come to our first meeting to find out more about the internship and the application process. Free Breakfast included!
What: The first meeting for those interested in doing the internship next year.
Who: Anyone who wants to learn more about the internship, and explore if it could be a good fit for them next year!
When: Saturday, November 18 from 9:30-11:30am
Where: The Home (1210 High Street B'ham 98225)


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If you want to use a festive presentation for a healthy platter, take a look at this Christmas tree from BettyCrocker.com. I love the combination of the vegetables – and the cauliflower as snow!! This recipe includes a recipe for a dip to go with the veggies.
A broccoli and tomato "tree" with pretzel "trunk" and cauliflower "snow" are delicious dippers for a cool and creamy dip.
Vegetable Platter
3 cups fresh broccoli florets
14 grape tomatoes
1/2 yellow bell pepper, cut into strips
1 1/2 cups fresh cauliflower florets
3/4 oz (about 40) pretzel sticks
See the full article on BettyCrocker.com for how to assemble the tree and the recipe for a creamy herb dip.
Image from the same article.


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gbs x chi recap
do you remember when i attended the
conference back in march (and it totally blew my mind)!? well when i heard they were takin' it to chicago (a city i've really grown to love) i knew i had to go! so i purchased my gbsxchi ticket, plane ticket, got my girl lauren from classy and fab girl to, then hotel, and packing! haha packing!
i literally loved every speaker this year too! the started off with brush brews, delicious breakfast treats, and great giveaways too! the first speaker was martiza from
and she gave some really amazing tips and tricks, my favorite was the not-so-complicated-complicated-looking knot braid. you literally pull your hair into two sections, braid them, and then twist them. done and done. i also loved getting to meet so many wonderful bloggers from chicago! it's so fun getting to connect and hear about why they started their blogs, and what they blog about, and how the heck we are (well basically all) working full time and blogging. it's a pretty amazing for sure. it was also pretty neat to meet danielle from
. all i can say is that girl is presh, inspiring, hard working, and kind. she was super honest and gave great advice and insight on how she does it all (with her wonderful business partner/ roomie alaina + wonderful team) to make the everygirl what it is. i loved when she talked about the specifics of what they did to launch the everygirl. they used their network that they had genuinely built to blow it up. and boy has it.
i can't wait to show you the amazing things that
and i have been working on. there will be something super special happening on birthday. i'm so excited about it i could scream, but i won't, i just want to tell you now. but i won't, not just yet. but just know you're gonna love it! ps my bday is the 19th!
follow along
, and


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So much has changed since my last post here. We got married, we moved from Hong Kong to Spain, we are living in an actual house with a garden, aah! (after living in apartments for almost our entire lives) and last but not least: we are having a baby! I'm actually 3 days past my due date as we speak. The waiting for baby is a funny thing I tell you. I suddenly feel like I have to do all these things before baby arrives and my brain turns into baby mush. For example: finally make wedding albums for my family and friends (it's been a year since we got married) and editing photos for the blog which I shot over the last couple of months. Like these photos of our trip to Ibiza.
We went to Ibiza in late September. We stayed in the Northern part of Ibiza which is less clubby and more relaxed, the landscape is gorgeous and it has tons of delicious restaurants. We stayed in a rustic hotel 1 km from the centre of Sant Miguel de Balansat called Agroturisme Can Planells . The hotel is cozy, warm, in "Spanish farmer house style" and it's surrounded by it's own organic fruit and vegetable gardens. We enjoyed breakfasts with home made breads, home made jams, fruit salads, eggs and avocados from the garden all while sitting under the Spanish sun on the garden terrace.
After our stay here we traveled on to Formentera, another island behind Ibiza. If baby doesn't arrive today, I'll probably post those photos soon as well :) xx


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Looking through my notebooks from last year I came upon a collection of little dolls I have mapped out.
No drawings just the name and a description of these little ones, Little Wrens. It's so obvious from the words I have written that these little one are inspired by the beauty of my island home.
It's time they came to life.
A whole page of crazy notes
...small delicate looking doll
...a very earthy fairy
...stripey tights, scraggy dress, knitted pinnie
...moss folk
...wilderness folk
...the Blue Tier
...Roses Tier
...wings/no wings
...fragment, scrap, remnant
... raindrops, whisper, murmur
...bubble, moss children, wisp
.. heartspace
So it will begin. Inspired by my beloved Tasmania, my Little Wrens will soon come to life.
Come with me on this soul inspired journey, you won't be sorry.


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High School Sports
Class 3A track: North Hardin sweep both boys' and girls' team titles
LOUISVILLE — There would be no repeat for Bryan Station's boys as champions of the Class 3A State Track and Field Meet.
It wasn't for lack of effort on the part of Corey Williams, though, who won two events and placed second in another Saturday at the University of Louisville's Owsley Frazier Cardinal Park.
Williams, a University of Kentucky-bound senior, swept the long and triple jumps and took second in the high jump.
North Hardin's boys and girls captured the team titles.
The Trojan boys totaled 94½ points to St. Xavier's 64. Bryan Station, which won by one point last year, finished third with 60.
North Hardin's girls scored 91 points, followed by Manual with 59. Bryan Station was the top Lexington team, fifth with 37.
Williams rules jumps
Williams opened his day with a 46-½ triple-jump victory, then placed second to Eastern's Jocari Beattie in the high jump, 6-6 to 6-8.
Then came his long, long jump of 23-8¾, just 3¼ inches off the meet record.
"I feel great," Williams said. "This is my senior year, it's my last jumping. I had to go out with a bang.
"We put up a really good (team) battle. We weren't the favorite to win, but as long as we do our best. ..."
North Hardin piled up 40 points with wins in the 4-by-100, 4-by-200 and 4-by-400 relays, plus Dante Johnson's first-place showing in the 300-meter hurdles.
The sprints were smoking hot.
William Bush of Ballard won the 100 in the state's fastest time of the year, 10.70. James Quick, Mr. Football from Trinity, was runner-up in 10.86. Then came Henry Clay's DeQuan Robinson, who ran in the second heat rather than the (faster-seeded) third heat, and Dunbar's E.J. Floreal.
Quick turned the tables on Bush in the 200, 21.17 to 21.28, for his fourth straight half-lap title.
"When I came out of the curve, (I ran) pretty much like I should have, but not how I wanted to," said Quick, who will run and play football for U of L next season. "I didn't really finish how I wanted to, but a win's a win."
After Bush came Floreal, 400-meter champion Torian Vaughn of Male and Henry Clay's Robinson.
"I heard 'em breathing. Absolutely," Quick said of being pushed to the finish line.
Robinson also helped Henry Clay to a second-place finish in the 4-by-200 relay, behind North Hardin.
Lafayette had a pair of runner-ups — John Spencer, trailing only Patrick Gregory of Butler in the 1,600, and Landon Young in the discus.
Apollo's Hunter Bivin won the latter event, as well as the shot put.
Pulaski County's Jimmy Goldson used a strong kick to prevail in the 800 (1:55.14).
Shades of Gray
North Hardin's Kianna Gray took the 100 (12.20), 200 (25.16) and 100-meter hurdles (14.83). Gray also placed third in the 400.
The Trojans also got a first-place finish in the shot put by Chanel Roberts, who added a third in the high jump.
Bryan Station won the 4-by-200 relay in 1:41.53 and ran second to North Hardin in the 4-by-100.
"I didn't think that we would make it because North Hardin — they always win," said Shania Lyvers, the Defenders' 4-by-200 anchor. "I'm just glad that we all put in the hard work and came in first."
Talor Wilkerson led off, followed by Dakesha Stewart, Labi Frazier and Lyvers.
"The handoffs, and we switched our order," Frazier said of the key to victory. "I went third instead of fourth. That really helped our order because I really wanted to have more competition in the third leg."
Frazier, the defending champion in the 400, took second in that event. It took an all-class meet record to beat her, though, as Eastern's Taylor Bradley clocked 55.36 to Frazier's 56.15.
"I wanted to win. That was the time I wanted to get ... I'm proud of it for getting it," said Frazier, who will run for U of L next year. "She wanted it real, real bad and I applaud her for that. Because I ran hard, too."
Bradley knocked a tenth of a second off the record set by Fort Campbell's Shakera Weston in 1995.
Dunbar's Kierra Muhammad captured the triple jump at 36-11½ .
Scott County's Abby Harris and Maggie Murdock went 1-2 in the pole vault. Both cleared 11-0, with Harris getting the title on fewer misses.
"I felt like I did well, but I could have done much better. I almost had 11-6, but I didn't throw my pole back," Harris said. "It feels amazing. I have worked so hard. I drove up to (train at) Louisville twice a week since January."
Sacred Heart's Maggie Allen was a double winner in the 800 (2:17.67) and 1,600 (5:04.38).