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4 Reasons to Drink Hot Lemon Water Every Morning

4 Reasons to Drink Hot Lemon Water Every Morning

By PopSugar Fitness

4 Reasons to Drink Hot Lemon Water Every Morning
PopSugar Fitness
Trying to cut coffee out of your morning? A cup of hot water with fresh lemon juice is an ideal alternative that manynutritionists drink every day—and it’s not just because of its tangy flavor! Here are four compelling reasons to make this quick concoction part of your morning ritual.
1. It helps you detox every day: While lemons may seem quite acidic, they’re a surprisingly good source of analkaline food that can help balance your body’s pH; internist and doctor of integrative medicine Dr. Frank Lipman is a big proponent of a hot water with lemon habit, since the combination wakes up your liver and flushes out nasty toxins.
2. It wakes up your digestive tract: This simple yet powerful beverage stimulates your gastrointestinal tract—improving your body’s ability to absorb nutrients all day and helping food pass through your system with ease.
3. It supports weight loss: Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles. And if you’ve been sipping on a cup of tea loaded with sugar or honey every morning, this beverage will slash calories from your daily diet.
4. It soothes an upset tummy: When you go to bed on a full stomach, pesky heartburn or a bloated belly can get in the way of your morning. Hot water cleanses your system, while the flavonoids from lemon juice may help reduce acidity in your stomach, so you feel like yourself sooner.
Source 

Teachers’ voices matter, and I want to hear from you!

Hi bloggy friends! I know it’s been forever since I’ve updated this blog, and trust me — lots of ideas are percolating in the hopper about my flipped(!) fourth grade classroom and other things I’ve tried this year. I promise those posts are coming! But in the meantime, I need your help!

As some of you may know, I’m working on my PhD in addition to teaching fourth grade full-time. The work-life balance has not been an easy thing, and now, I’m really working hard to finish as much coursework as possible in the short term because baby #2 will be arriving in November! (So while you all are hanging out by the pool having tasty margaritas, I’m crunching numbers for a stats class and reading about how to write ethnographic fieldnotes. Good times, I tell you…)

This summer, I’m starting to work on my dissertation, and I’m testing out my ideas in a pilot study. I’m planning to write my dissertation about the amazing elementary blogging community and the ways that teachers use blogs for professional development and personalized learning. I know that reading other teachers’ blogs has been hugely inspiring for me as a teacher, and I can’t imagine what I would do if I didn’t have access to so many great teaching minds across the globe. Shockingly, however, very little has been written about these great online communities and their benefits, and I want to explore that further. Scholars, politicians, and administrators need to know how much teachers learn from each other! Which is why I need your help.

I’m looking for a few teachers who would be willing to be interviewed about how they use blogs to support their work in the classroom. I want to talk to both bloggers and readers, so even if you don’t have a blog of your own, I’d still like to talk to you. This first wave of interviews will take place next week (June 20-26) and they will all be done online via Skype or Google Hangouts. I anticipate that each interview will last 45-60 minutes.

If you are willing to participate, could you please fill out this form so I can contact you directly? In exchange for your time, anyone who participates in an interview will receive up to $20 worth of free products from my TpT store.

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Once you fill out the form, I will be in touch to arrange a time that will work best for the interview. I need to conduct (and transcribe!) at least 3 interviews next week to fulfill the requirements of my current coursework, but don’t let that small number deter you — I will need many more interview participants once I move beyond my pilot study and begin work on my actual dissertation, so I’d love to have a list of possible interviewees already started. And my offer for the free products from my TpT store will still stand.

I hope that you will consider participating! I look forward to talking to you and learning from you.

CAN A DIET-FOOD DIET DELIVER REAL RESULTS?

CAN A DIET-FOOD DIET DELIVER REAL RESULTS?

By 

One writer filled up on a fortnight of diet-friendly meals to find out if they fulfilled their promise
The science, as we all know, is basic thermodynamics. If you don’t burn the energy you ingest, it has to go somewhere: your belly, your moobs and, most insidiously, wrapped around your internal organs. But put fewer calories in, and instead your body burns the fuel you’ve stored. You lose weight, get healthier and rippling fat evaporates to reveal ripped abs. Cut the calories, lose the love handles – it’s simple maths. Right?

The Italian aisle at Tesco. Nutritional boasts screamed at me. Low fat! Low calorie! Wholegrain! Fibre! It’s a crib sheet in healthy eating

Which is why the food industry is obsessed with numbers. You know, the ones you see on the front of everything it produces. The traffic-light system, the wheel of health, assorted percentage symbols preceded by single-digits – the lower the figures, the more likely we are to put them in our shopping baskets. But is there really such a thing as a ‘healthy’ lasagne? Can you eat comfort food every day and still burn fat?
Weight Watchers promises you can; nutritionists are sceptical. “The marketing of most foods as ‘healthy’ is misleading,” says Marion Nestle, a nutrition and public health expert at New York University, who draws parallels between big food and big tobacco. Like low-tar cigarettes, diet foods might be less harmful than the full-fat processed version. But they’re still bad news. “The key is this: weight is about calories, and where they come from doesn’t matter much,” she says. “Health, however, is about the quality of the calories and the healthiest foods are almost always unprocessed and natural.”
It’s an argument that’s evidently not being heard on the street. In the UK alone, we buy more than £2bn worth of this diet food annually. Who hasn’t suffered at the hands of weak will after a long day, and succumbed to a low-fat ready meal instead of getting the steamer out? I want to find out how much weight, so to speak, the promises of the diet food industry actually hold. To find out, I’m going to put my every nutritional decision in the hands of the very industry that many experts see as being responsible for a snowballing obesity crisis. For a fortnight, nothing without a low-calorie, low-fat or otherwise health-honing promise on its packaging will pass my lips. Healthy Living, Count on Us, Be Good to Yourself – these will become my new foodie friends that, if the labelling is to be believed, will allow me to eat myself into model health. The proof will be in the reduced-sugar pudding.

Low fat never seemed so sweet

Day one. The Italian aisle at Tesco. Nutritional boasts are being screamed at me. Low fat! Low calorie! Wholegrain! Fibre! It’s a crib sheet in healthy eating. Tesco’s fully leaded beef lasagne, for example, packs 651 calories into every serving and has a trio of crimson numbers on the front of the pack. No go. But the Weight Watchers chicken equivalent claims only 328 calories, just a fifth of my daily energy allowance and a quarter of the other version’s fat. An impressive feat considering the recipe includes cream and three types of cheese. In the basket it goes.
But it quickly becomes apparent that what’s promised on the packaging doesn’t necessarily align with what lies inside. When the microwave pings, I’m not sure whether to eat it or make soap from it. I seem to have accidentally bought wet Mighty White smothered in catarrh. And yet, for all its visual impact, it slinks across my tongue as though embarrassed to be there. Bar a flicker of saltiness, which dissipates as quickly as it arrives, there’s nothing. The flavour is like used bathwater full of gristle. It’s the epicurean equivalent of swapping a festival soundsystem for N-Dubz blasted out of a mobile phone.
A few days in and already it’s clear I’m going to struggle keeping it up for a fortnight. And according to Dr Scott Harding, a lecturer in the diabetes and nutritional sciences division at King’s College London, that’s part of the problem. The biggest culprits when it comes to diets failing? Monotony and unpalatability. My approach features both. “Diets like this aren’t sustainable. It’s too much of a change,” says Harding when I complain about last night’s supper, an anaemic Weight Watchers chicken and lemon risotto (“Convenience never tasted so good”!), which has all the citrus kick of Toilet Duck. Looking through my food log, Harding also points out that although I’ve slashed my fat intake, sugar has rocketed – from 20g a day pre-diet to pushing 100g now.
This is because of the simple equation at the heart of the food manufacturing industry. In his book Salt, Sugar, Fat: How the food giants hooked us, journalist Michael Moss he explains how that trio of ingredients are manipulated to produce the “bliss point”: an intensely satisfying crunch of chip or bite of burger that swiftly evaporates to leave you craving another hit. Their balance is also what makes your chow mein delicious and your carbonara so moreish. And if you remove one factor – say, fat – you have to either bump up the others (usually sugar) or produce something no one wants to eat.
What’s more, fat isn’t just about flavour. “Foods that contain fat slow down the release of sugar,” Harding explains. My diet, on the other hand, in which fat has been swapped for simple carbohydrates, provides an energy injection that burns too fast – an immediate spike followed by a lethargic low. “You go into a metabolic period where you’re actually a little bit hypoglycaemic,” says Harding. This means that the insulin my body has released to deal with the excess sugar is too effective, dropping my blood sugar below normal levels.
Cue headaches, mood swings and a distinct inability to focus on anything that isn’t food. In my other half’s words, I become a prick. Four days in, I already oscillate between irritating energy and sullenness. My sex drive evaporates. I spend longer at the office because I don’t want to have to go home and eat yet more depressing food. I’m eating “healthy” meals; I feel anything but.

A calorie is not a calorie

My first – and only – visit to the gym in the first week ends in me almost falling off the treadmill after 15 minutes, too exhausted to continue. I’m not alone. Research by pharmaceutical giant GlaxoSmithKline discovered that 30% of men focus solely on calorie intake when trying to lose weight, even though they knew exercise was a more effective solution. Take out energy and, well, you take out energy.
As I reluctantly tuck into a Morrisons NuMe Cumberland Pie (less than 2% fat, and only 297 calories!) after my aborted workout, I contemplate why, even though we all know that losing weight is as simple as cutting calories, we’re all getting fatter. To find out I get in touch with Gary Taubes, author of The Diet Delusion. According to Taubes, modern dietary advice is failing because it’s trying to answer the wrong question.
“The notion that obesity is caused by changes in energy balance – taking in more calories than we expend – is naive,” he says. Taubes believes that reducing nutrition to mathematics is, at best, misguided. As he puts it: “It’s like saying Bill Gates got wealthy because he took in more money than he spent.” A factually true analysis, although you’d fire your financial planner if that was the advice he gave you. But this is what we’re told: eat less, lose weight. “If someone’s getting fat, they have to be taking in more calories than they expend. The question is ‘why?’” And that’s a rather tougher ask.
For years, our food has been sold to us broken down into individual elements. Not, of course, its ingredients (quite the opposite) but rather the macronutrients that constitute the frozen beef and potato hotpot in your basket, detailed in those traffic lights on the front and the handy grid on the back. But this oversimplification of the things we eat is doing us a disservice. To extend our economic allegory, it treats all the money going into your account as equal. Your paycheque looks the same as cash you won on a scratchcard or stole from a bank. But if you were to ask the Inland Revenue about that income, or the police, they might have a different idea about how it should be dealt with.
In a straight macronutrient shootout, the red saturated-fat box on a sirloin steak means it’s less healthy than a reduced-fat lasagne and chocolate mousse combo. But from my postprandial sugar crashes, I’m not convinced my body agrees. Nor does Dr Aseem Malhotra. “A calorie is not a calorie,” he says. “It’s ridiculous that people think they’re all the same.” A consultant cardiologist and the science director of pressure group Action on Sugar, he’s long railed against the food industry’s low-fat health promises.
“I explicitly tell my patients, friends and family to avoid anything marketed as low fat, heart healthy or cholesterol lowering,” he says. As he lists study after study proving that calorie-controlled diets not only don’t work, but pose severe health risks, his voice rises. “It horrifies me how the industry manipulates people into buying food to be healthy, but it has no proven health benefits.” This is not encouraging information for someone who has spent seven days transferring this “good for you” grub from microwave to mouth.
But if these healthy lines still stacked in my fridge aren’t good for me, why does the supermarkets’ marketing so explicitly suggest otherwise? “The whole diet phenomenon has been music to the ears of the food industry. Because it’s meant higher sales,” says writer and campaigner Michael Moss. Brands such as Coca-Cola see low-calorie options as that holy grail of supermarket shelf domination – the line extension. “They have a minimum of ‘cannibalisation’ – a detrimental effect on the sales of their main line. To the contrary, they generate buzz and interest in the whole brand and expand sales by attracting people in.” And, as Moss points out, often it’s not the people most in need of low-cal options who pull them off the shelf. Rather, it’s the person who feels a diet drink excuses the pizza they also put in their basket.

Calorie counting is killing us

After my weekly weigh-in, the scales show up a kilogram of progress that the mirror does not. Meanwhile, I’m suffering a headache induced by the 55g of sugar in my Marks & Spencer’s Count on Us smoothie (1 of your 5-a-day! 0% fat!). I contact M&S to get an idea of why the range has jettisoned fat specifically. “It contains more calories per gram,” says head of nutrition Claire Hughes. “So it’s a good way to reduce the calorie count of your diet.” She’s keen to point out that the brand works to ensure sugar levels in its healthy products don’t exceed the amount in the main-line equivalent. Although, when I check the nutritional breakdown of the first week of M&S’ suggested Count on Us meal plan, I’m surprised to find it packs in as much as 120g of the sweet stuff a day.
Since fat is twice as calorie dense as carbs, by ditching it, the all-important number in the kcal box drops. And since “weight = energy in – energy out”, that figure decides whether or not a diet food sells. But it turns out that we may have unfairly maligned fat as the nutritional bogeyman. Research published by The New England Journal of Medicine found that four daily tablespoons of olive oil, as part of a Mediterranean diet, slashed heart attack and stroke risk by 30%. In fact, the results were so marked that the study had to be stopped early because it was deemed unethical to continue putting the comparative group, placed on a low-fat diet, at risk.
“That quantity of olive oil contains about 500 calories,” says Dr Aseem Malhotra. “This a food that has clear benefits: it will reduce your risk of heart disease, stroke, cancer and dementia. Compare that to a can of Coke. It contains just 139 calories, but we know which one is linked to type-2 diabetes.” This is where low-fat, calorie-counting diets collapse: 500 calories of sugary soft drink do not have the same impact on your body as 500 calories of olive oil. The numbers on the front of the pack are irrelevant, because what’s inside could kill you anyway.

Crashing out of crash diets

Even so, come the final weigh-in, it seems my miserable fortnight has worked. I’ve dropped nigh-on two kilos and shed almost 2% of my body fat. On many levels this is a sonorous endorsement: an easy-to-follow, fat-burning diet that hasn’t bankrupted me, adheres to the nutritional guidelines handed down by government and the World Health Organisation, and seems to eat away fat without compromising muscle. But despite this, the only nutritionist I can find to recommend my diet is one whose paycheques are signed by Marks & Spencer.
For a final analysis of my Diet Diet, I run my results past Dr Eric Asher, medical director at London’s Third Space Medicine. He is unimpressed: “These things assist people who are cretins to become less cretinous.” By which he means that if you exist on nothing but fast food then diet food at least offers a slight improvement. “But it’s only a whisker better. I would bypass it entirely. It’s a diversion rather than a stepping stone.” His recommendation, as with everyone else I speak to, is neither sexy nor swift: cook, don’t eat processed foods and realise that losing weight and actually keeping it off takes time.
Most importantly, ignore the labels. “Stop counting calories and focus on good nutrition,” says Malhotra. Your body’s very good at getting itself in energy balance and so long as you avoid processed foods designed to bypass its feelings of fullness, it will do its best to stop you from overeating. “When you’ve got labels on food, most of the time that means it’s processed,” he continues. “Can you find a label on an apple that tells you its nutritional content? No. But those are the foods you want to be eating. An industry has developed around labelling food and marketing it as being healthy when it is the complete opposite. We need to move away from that.”
When I ditch the packaged swill, with my abs still stubbornly swaddled, I return to my former eating habits. Only now they have been amplified. Within the first few days I nip out for a second burrito lunch an hour after the first, a slip that would have seen off my entire daily calorie limit a week ago. On my first weekend off, Basiliano Pizza’s deliveryman visits four times, his stare growing increasingly concerned with each return. This is a problem I share with two thirds of dieters, according to a study from UCLA, which found that five years after a diet, you’ll be looking at a bigger number on the scales than you started with. As I was warned before I began my crash course in crash dieting, it was never going to be a sustainable dietary plan. That I’d return to my gluttonous vices was inevitable. And this yo-yoing, says Malhotra, is associated with heart attacks and strokes independently of weight. Bad news.
I shouldn’t be surprised that health problems brought on by weak willpower can’t be fixed by relieving myself of the onus entirely. And it makes sense that the very food manufacturers responsible for the obesity epidemic in the first place wouldn’t be the people to entrust with my health, or yours. For all their posturing, the companies behind these products don’t care if you lose weight – they care that you buy their food. As former Weight Watchers finance director Richard Samber admitted in an interview in 2013, the 84% of people who fail and keep coming back are “where your business comes from”. To become a weightloss success, not a statistic, personal responsibility is the prescription. From now on, if it’s got a label, it doesn’t go in the basket. If it promises a quick fix, I’m steering clear. And if it offers all the flavour with none of the fat, I now know that’s a pledge no meal can possibly keep.
By: Tom Banham; Photography: Joe Lawrenson
Source

“Can You Guess Where The Screenshot Below Is From?”, The Game Tips And More Blog’s Game Screenshot Identification Contest, Re-Happens Again Today! [Updated 2018-03-02 with Answer Image]

It’s the 15th of the month – and it is time for something that I re-re-started up, just last Month – The Next Installment of The Game Tips And More Blog’s ‘New-ish-sorta-but-not-really’ Contest:

“Can You Guess Where The Screenshot Below Is From?”

(A Game Screenshot Identification Contest)

Having its’ Fifth Edition now, today – February 15th, 2018!

All you have to do to win this contest, is contact me in any way you can (eg. Comment on this article
below, Twitter profile tweet, email me or Comment/PrivateMessage TheBlog’s Steam Account by the end of the month, with these two items within your message:

1. Your guess for the game the image is from.
2. Information on how to contact you back (to receive Steam game gifts, etc) if you win.
That’s it!
**[Just a quick note to be careful not to include any information you do not wish to share ‘publicly’ when posting in the Comments area below or at Steam or sending a Twitter profile Tweet, as these messages are seen by ‘everyone’]


The first correct answer submitted by a Skillful Identifier/Gamer will receive this month’s contest prize – which is: a gifted game from the Steam online store!

[Note: Although I have been collecting Games on Steam over the past few Years, during Steam Sales,
due to how Steam has changed Gifting games through Steam recently, you will have to temporarily become a Friend
of TheBlog’s Steam Account (to receive the game – after receiving your Gifted Game, you may Unfriend of course)]
Winners will also be announced in bold, large lettered-text, here on this posting and will thereby be immortalized on The Intertubes in perpetuity, proving to all other comers that you were “The Ultimate Game Screenshot Guesser Thingy Person” [aka. Gamer]!

Previous Editions of this Contest [to ‘see how it works’] can be found at TheBlog, here:

Can You Guess Where The Screenshot Below Is From – Contest #1
Can You Guess Where The Screenshot Below Is From – Contest #2
Can You Guess Where The Screenshot Below Is From – Contest #3
Can You Guess Where The Screenshot Below Is From – Contest #4

Are you ready? Here then, is the Screenshot image for this month, below:

[As you can see, the image is a portion of a full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

After a week has gone by, if there is no correct guess as to what game the Screenshot is from, I will return here and put up a ‘Hint’ image – a larger portion of the Screenshot – to assist in Game Recognition-ing-ism…

Update!

A week has gone by and there have been no correct guesses received yet… So, here is a HINT image; (an enlarged area portion of the already-slightly-larger-than-normal CONTEST Screenshot for this month’s Contest)! Ready?

Here is the HINT image (with enlarged portion revealed), below:

[Click the Image to see it at a slightly-larger Full Size – and as you can see, the image is still a portion of the full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

At the end of the Month, if noone has guessed correctly by then, I will return here and reveal the full Mystery Screenshot and the Game it was from – Good Luck, Gamers!

Update!
It has been two weeks since the Contest began and there have been no correct submissions! Aww….

To end The Mystery, here is the answer for February’s edition of
‘Can You Guess Where The Screenshot Below Is From’ (2018-02):


The Answer for this month’s Contest was: Just Cause 2!
[Captured in 2014, this Screenshot I took was back when I was playing games at 1600×900 – which is a ‘sweet spot’ I personally recommend [by my own testing] for Mid-Range GPUs (VideoCards). This was JC2 being played with a GTS 250, the ‘Black Knight Edition’ from ASUS which I paired at the time with an AMD X2 245, iirc**. Wow, I have been planning this identification game a long time – never getting around to it for a while of course – haha]
Click to see Full Size
Come back next 15th-of-the-month friends, when you can have another chance to be a Digital Screenshot Sleuth in the Sixth Edition of ‘Can You Guess Where The Screenshot Below Is From’ – and a chance to win the Prize that will be carried over to next time: a gifted game from the Steam online store!

See You In The Games!

[**Note: I am not affiliated in any way or degree with NVIDIA or AMD, and I have not and will not receive any compensation of any kind, for mentioning them here. I am merely an enthusiastic user of both companies’ products. I have utilized both and will continue to use both in the future ((on a personal note, I find I usually am ‘stairstepping’ with their GPUs, purchasing from one manufacturer, then the next ‘upgrade’ purchasing from the other, heh. I always Suggest to people who ask; to get whichever has Features you like – and only what you can afford at the time – it will be outdated in 3 years or so anyway; Enjoy what you have and be thankful because there are always people who have less!))]

(The Game Tips And More Blog Contest Game #2018-02)

WORKOUT ANYTIME in Club Industry

WORKOUT ANYTIME in Club Industry

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

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press in an article titled, “Mercy Health’s new hospital could be economic boon to township.” The article focuses on the opening of the Mercy Health – West Hospital in Green Township and how that is creating an opportunity for businesses in the community including the new Cincinnati WORKOUT ANYTIME. The article begins with details about the new hospital, then goes into the economic development going on in the area. The article then details some of the businesses opening in the area, including Tony Petrocelli’s Cincinnati WORKOUT ANYTIME. The article includes this information provided by No Limit Agency: “Cincinnati resident Tony Petrocelli is opening the first Workout Anytime in Ohio near the hospital, in a space that was previously a WesBanco and had been vacant for six years.” The article ends with info on other businesses and plans for development in the area.  Click here for the entire article or begin below.

Mercy Health’s new hospital could be economic boon to township
By: Kurt Backschneider

GREEN TWP. — While township leaders are excited about the state-of-the-art medical services Mercy Health is bringing to the West Side, they’re also looking forward to economic development opportunities the new hospital will help attract.

Mercy Health – West Hospital, a 250-bed, full-service hospital off of North Bend Road near Interstate 74, will open for business Sunday, Nov. 10. 

Roughly five years in the making, the $240 million hospital will feature the latest advancements in patient care and comfort, new technologies, private patient rooms and expanded medical services for West Siders.

(Read More)

Tips To Find The Best Auto Insurance Companies

There are many auto insurance companies in the market which promote themselves as the best auto insurance companies, but actually they are not. To find the best car insurance companies car drivers have to follow these tips.

The Best Auto Insurance Companies, Car Insurance Companies, Auto Insurance Tips
3 Tips To Find The Best Auto Insurance Companies
If you are a new driver you can get advice from the people in the industry. There are many parties like car agents, car dealers, mechanics and car sellers those who are dealing with the companies in regular basis can give you concrete information about choosing auto insurance companies.

Having strong financial stability is the indicator of the best auto insurance companies because if the company doesn’t have enough assets, it cannot provide compensation for its clients. Check which insurance company has greater financial position.

You should seek the reputation of insurance companies in the market because cost is not the only factor you should always consider. An auto insurance company with high market reputation handles the customers’ claims in a better way than others.

Which Are The Top Rated Auto Insurance Companies?
Another way to find the best auto insurance companies is to justify which auto insurance companies have higher ratings from both customers and independent rating organizations. Independent rating organization like A. M. Best and J. D. Power analysis the auto insurance companies and rate these companies. From their report you will get additional ideas which is the best auto insurance companies.

Getting insured means getting protection not just paying premiums and getting claims. The best auto insurance companies sell not only just the insurance policy but also the protection, value, service and care. Best car insurance companies will be the one that offers the best insurance quote and the best customer service.

Dama – Davide Biondi Kawasaki W650

DAvide Bondi is an Italian artist based in Abbruzo. He loves motorcycles. And had time and passion and motivation to spend 2 years to build his dreams motorcycle.
The donor is a Kawasaki W650 and the work started in 2012. In his own atelier he striped to the bones and rebuild it from scratch .
The result was fabulous .

Please see the pictures here.

For any other Davide Bondi other work follow him http://davidebiondi.tumblr.com/

WORKOUT ANYTIME Featured in Black Enterprise

WORKOUT ANYTIME Featured in Black Enterprise

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

THE URBAN TRACKER – HONDA CBR250R ’13

CBR250 - 4B

For two-wheeled Rakesh Kapoor is one of love for many decades, even as a child his parents are introduced and instill to the man who has 11 years of living in Indonesia is about two-wheeled world. Even so until now when Mr. Rakesh settled in Jakarta love of two wheels do not fade, especially with traffic conditions in Jakarta accompanied by a flurry of men who worked at one of the group‘s property even makes choosing a motor as a mount option hariannya.Boleh spelled as two-wheeler users and lovers not just Mr. Rakesh let mount perform standard. Coming to the workshops STUDIO MOTOR with a Honda CBR250R alerts in 2013, Mr. Rakesh want besutannya made with Scrambler style that became his dream. Comfortable Riding position is needed to penetrate the congestion in Jakarta “, he said during a discussion on the bike change later. Of course, the original form of the motor is produced at Honda Factory Thailand with model number MC41 brings sporty style with a 249.5 cc engine configuration (15:23 cu in) four-stroke single cylinder 4 valves PGMFI will be changed completely after this custom project.

Early work focused hand down all parts of the body and legs of innate motor and install the sector further with new legs were already prepared. Shock front shock swap places with Upside Down copotan Kawasaki XZ6, combined with the rim spoke wheel wrapped 18X3.00 Inch Deluxe Champion 4.00-18 Firestone tires. While the rear own original swing arm Honda CBR250R is maintained, only adopts a suspension that had been turned into a double shock monoshock using YSS shock 360 mm ZSeries. Rear wheel itself nudged TK Japan 18X3.50 Inch wheels with round rubber Firestone Deluxe Champion 4.50-18. Finished work the legs up to the cultivation of the body. Relying 1.2 mm galvanized plate material around the part of the body is formed as desired concept Mr. Rakesh. Slightly many forms Triumph Scrambler inspired him to apply to the bike this time. Anticipate the shape of the frame congenital Honda CBR250R, the entire subframe cut and reshaped by using seamless pipes of 23 mm with a thickness of 3.5 mm. Stages of replacing the entire subframe is intended to provide a harmonious look and be able to display the classic impression that thick. When choosing colors that will whitewash the new body to his motorcycle, Mr. Rakesh directly thrusting classic colors Red Burgundy Khaki Brown combined with a dedication to the father who never had a variant of the BMW R25 motorcycle with these colors. The highest dedication to my Dad for custom work we do Bro “, he said the process was interrupted when he saw this custom. For paint and varnish materials Comet Studio still choose output Sikkens to get maximum results. Ultimate support multiple devices installed during the process of finishing. Headlights 7 inch belongs Suzuki Thunder 250 chosen for the sake of showing muscular impression when viewed from the front. Stang Fatbar Scarlet output, Daytona air filter and exhaust system custom made 2 silincer left and right are increasingly adding frightening impression on the motor, dubbed THE URBAN TRACKER this.

Completed a whole series of workmanship really make the original form of the Honda CBR250R changed completely. Scrambler typical classic retro look with modern elements in some parts bandage supporter and also forms the engine delivers its own harmony formed the motor end of Mr. Rakesh this. When the session is done several times a test ride another motorcyclist who see giving a positive appreciation of the changes Honda CBR250R is. So also with the mpu his motorcycle, excited with the results of this bike make it a custom to prepare a new project to change the look of the new Kawasaki ER6N this month has.

CBR250 - 2B
CBR250 - 8B
CBR250 - 5B
CBR250 - 1B
CBR250 - 6B
CBR250 - 3B
CBR250 - 10B
CBR250 - 7B

First published in http://www.studiomotor.com
Translation Google translate 

Food Repair Guide: Baking Part 1

Bread

Bread, being about the first thing that man made, is also about the easiest. Ordinary bread is only flour, salt, liquid and yeast, well kneaded to mix, and baked. The modern cook with a food processor need not even bother about the kneading (which is only done to spread the yeast really thoroughly through the bread) as the food processor does it all for her. Unless, of course, she enjoys doing battle with balls of dough!

Ingredients/yeast

Flours differ but, as long as the flour is of good quality and dry, the differences are a matter of personal taste. Water is the normal mixing liquid and sea salt has a better flavour than table salt.

If the yeast is fresh and alive, when put in a damp, warm atmosphere, it will rise and grow whether it is incorporated in a dough or alone. Old age kills both compressed and dried yeast, as do extremes of temperature: anything over 110°F/50°C or below standard refrigerator temperature.

Once the yeast has been creamed by mixing it with sugar and a little warm liquid, it needs only to be thoroughly amalgamated into the dough, by hand or machine.

Diet Start

Rising, etc.

After the yeast has been mixed in, the dough must be left to rise, and in some cases prove. This will happen more or less quickly depending on the ambient temperature, but the longer it takes, the better the bread will be. Elizabeth David, among others, maintains that bread that has been left for 24 hours in a moderately warm kitchen will taste far better than bread that has been ‘hurried’ in a warming oven. However, an hour should be the minimum time — unless you are using a food processor and extra vitamin C to assist the raising.

If the dough does not rise, it means that the yeast is dead — whether through old age or overheating — and there is nothing you can do about it. Dead yeast has a smell and flavour not unlike dead cats and is totally unrevivable. Throw it out and start again.

Once you have mastered the basic techniques of bread making, all fancy breads are merely an elaboration on them. Most bakery books are extremely explicit in their instructions.

Cakes

Raising agents

Most cakes use eggs or chemical raising agents rather than yeast. The lighter sponges use whisked egg white; heavier sponges or fruit cakes use whole eggs or a combination of whole eggs and baking powder or bicarbonate of soda. These work by giving off gases when heated, thereby raising the mixture. The more chemical raising agent one uses, the lighter, dryer and less keeping the cake will be. Thus, fresh light sponges or angel cakes should be eaten within 24 hours to be at their best; a rich Madeira cake will keep several weeks; a fruit cake several months.

Mixing

The early mixing processes in all cake making are important, be it beating eggs and sugar to a ribbon or creaming butter and sugar for Victoria sponges. In both cases, early and thorough beating ensures that the cake will remain moist. Beating later in the process when the flour has been added will make the cake tough, heavy and elastic. Obviously, beating a light sponge after the egg white has been folded in would defeat the purpose of the operation.

For cakes that need to hold a filling in place — such as a cherry Madeira where you are attempting to keep the cherries in suspension — do not add all the liquid until you are sure that the full amount will not make the mixture too liquid to support the fruit.

Packet mixtures

If you feel that you cannot face the traumas of total cake making, there are a great number of excellent packet cake mixes on the market and you might be well advised to give up the whole business of being a home baker and use one of them.

Cooking

Follow the instructions in the recipe (or on the packet) for baking times and temperatures but do check yourself, as your oven may not behave exactly as the instructions say it should. Do not, however, continually open and shut the oven, as you will kill whatever chance the poor thing had of rising evenly in a constant heat. Similarly, when you test it, do not be too vigorous. If a light sponge gets a fat skewer stuck in it, it will break the crust and release half the air being carefully husbanded inside. Press the sponge very gently with your finger and, if it resists, it will be done. A more robust cake will stand the skewer treatment but, even then, do not do it more than you must.

Turning out

Whether the mixture is from a packet or home-made, it is most important that you are able to get it out of the tin when it is cooked. Greasing and flouring tins should work but has been known, only too often, not to — especially if the butter was salty! Invest in one, or several, loose-bottomed cake tins, which guarantee complete success — not only for cakes but for pâtés, mousses, jellies or anything else that you fear may lurk shyly in its container and refuse to emerge in public. If the mixture is very liquid, as in a very light sponge, line the tin with greaseproof paper to prevent it leaking out the bottom.

Health Concern: FAT?

The term “fat” includes fats from meat, fish, poultry, and dairy products as well as vegetable oils and the nuts, seeds, and grains from which they have been extracted. There are two basic kinds of fats—saturated, occurring mostly in animal foods (although some vegetable fats such as the kind that coconut contains fall into this category too), and unsaturated, in the form of vegetable oils such as safflower, corn, and sunflower, and in seeds and nuts. Fish tends to contain more unsaturated than saturated fats, meat more saturated than unsaturated.

Whether saturated or unsaturated, all the fats you eat rapidly form a film around blood cells and platelets, creating a kind of sludge which causes them to stick together. This clumping significantly interferes with circulation by clogging blood vessels and even temporarily closing down small capillaries. As a result, your cells do not receive all the oxygen and nutrients they need to function efficiently. They only run at about 80 percent capacity. This interferes with cell metabolism as well as with the efficient elimination of cellular and tissue wastes.

Diet Start

The chemical structure of an unsaturated fatty acid differs from its saturated brother in that at least two of the carbon atoms in its formula are free. This means that they have no hydrogen atoms attached to them, as the molecule of a saturated fatty acid does. It was long thought that while saturated fats were bad for you, unsaturated fats were good. For unsaturated fats have been shown to reduce cholesterol levels in the blood, and therefore were believed to be helpful in preventing arteriosclerosis and coronary heart disease. That is the reason we have been encouraged in the last thirty years or so to include plenty of polyunsaturates in our diet by switching from butter to margarine and vegetable oils. The catch is that although unsaturates do this, like all fats they still raise triglyceride levels (another factor linked with coronary heart disease) and they also create the same clumping as the saturated fats do, which leads to tissue anoxia.

Women have also lately been encouraged by poorly informed writers to include lots of polyunsaturates in their diet for their beauty’s sake. Unsaturated fatty acids are an important constituent of skin and muscle tissue and so it was thought, quite wrongly, that we need more of them. For what we have not been told is that the chemical structure of unsaturated fats with their free carbon atoms makes them extremely unstable compounds, and that when an unsaturated fat is exposed even to the smallest trace of a catalytic agent it begins a process of autooxidation which results in the fat molecule’s breaking down to produce what are known as free radicals.

Free radicals are highly reactive particles which, if left unchecked in the presence of oxygen molecules, will form toxic peroxides. These peroxides can damage and destroy cells. They have also been implicated as a primary cause of the aging process itself. When a cell, or the genetic material of a cell, is destroyed by free radicals, the result is something known as a lipofuscin pigment granule—often referred to by biochemists as a “clinker.” With age, ever more cells are damaged or destroyed as tissue degenerates, leading to increase in the number of these pigment granules. This is something you want to avoid in every way you can if you don’t want to look and be old before your time.

To some extent, the presence of sufficient amounts of an antioxidant such as vitamin E in the system may prevent this from happening, because it minimizes the damage done by free radical chain reactions by breaking the chain. Vitamin E, like other antioxidants, helps block the oxidation that turns fatty acids into harmful peroxides. The more unsaturated fatty acids in your diet, the greater will be your need for the vitamin.

An interesting dietary survey that was done at the University of California at Irvine looked at over 1,000 patients and examined the degree of wrinkling and crow’s-feet, frown lines, and other indications of skin degeneration such as damage to the collagen and elastin fibers and the irregular pigmentation characteristic of old skin. The subjects ranged in age from seventeen to eighty-one and 76 percent of them were women. Cadvan Griffiths, M.D., the professor of surgery who carried out the study, discovered that there is an undeniable link between marked clinical signs of aging and the intake of unsaturated fats in one’s diet. Those who regularly and frequently included polyunsaturated fats and oils in their diet had marked signs of premature aging. Some looked as much as twenty years older than they were. Very few of those who had made no special effort to eat more polyunsaturates showed any clinical signs of premature aging. Evidence is also accumulating that links free radical reactions to the etiology of cancer, senility, atherosclerosis and hypertension—all of them disorders generally associated with aging. This is all the more reason to limit the amount of every kind of fat you eat to no more than you actually need.

Honda CB550 – Old Empire Motorcycles

The ever-useful Wikipedia notes that the ‘Ripon’, or ‘Blackburn T.5 Ripon’ to use its correct name, was a ‘British carrier-based torpedo bomber and reconnaissance biplane which first flew in 1926.’ Naming their creations after Britain’s rich aviation history has become quite the thing with Norfolk’s Old Empire Motorcycles, as has creating bloody amazing custom bikes, and drinking cups of tea. And rest assured, this one is no exception to the rule. You may know it as a Honda CB550, but they know it by another name…
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Alec Sharp, one half of OEM’s dream team, fills us in on the details. “The Ripon build started when we were approached by a customer who had seen some of our previous work and decided that our take on a 4 cylinder café-brat was the order of the day. A large capacity engine was not needed and the opportunity came up to purchase a ’79 CB550 which was promptly stripped and the surgery began.”
In terms of fabrication, Alec notes that it was a complex build. The engine-mounted parts of the frame stayed pretty much stock, however the entire rear subsection was removed and spliced into a bespoke frame and cowling, inside of which they then integrated the necessary LED lights an wiring.
“We had to break out the set square and protractor set for the suspension, as we ended up removing the rear shocks entirely. It was decided that there was plenty of room under the engine for a pull-type shock, so we duly obtained a second-hand Buell unit, created a jig on the bench and began extending the frame. Various other modifications were made to the front end of the frame and the swingarm to accommodate the new shock and damper unit. After many trials and tweaks, we got it bang on and couldn’t be more chuffed with the overall classic, uncluttered look it now possesses.”
In the tinware department, the tank was shimmied forward and knee scallops were added to stay in keeping with the classic ‘Empire Style’ the boys have become renown for. The front cowling was hand rolled from sheet steel and tidily integrates the headlight with the clocks and ignition barrel.
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“As always, we started with the running gear, as this can greatly affect or even define the rest of the build. The front and rear wheels were replaced with 19’’ aluminium rims and fully rebuilt with stainless spokes, vapour blasted hubs and wrapped with some classic Coker rubber.”
At the sharp end you’ll find a stock set of forks that have been fully rebuilt and lowered right down with a rework of the internals to house a custom set of super stiff shocks from Hagon, along with a heavy-weight fork oil. They also decided to upgrade the braking system by opting for a twin disc set up rather than the standard single. “A note of caution to others,” says Alec. “We thought it was a simple case of just bolting on another caliper and disc; it most definitely wasn’t.”
23_09_2015_old_empire_honda_ripon_11
“Our own aluminium clip-ons were fabricated, vapour blasted and rebuilt alongside the control units and levers and then finished with our laser-cut leather grips. We wanted a ‘cockpit’ looking dash, so we opted for twin Koso units and remounted a simple ignition barrel between them. LED indicators were mounted discreetly front and back and tied into our one-off loom that featured all upgraded or renewed components tied into the new Shorai battery which sits in a tidy leather satchel along with the starter relay.”
The engine had previously had the barrels honed and new rings installed, so they went about upgrading the usual weakest links in the chain; namely new seals, gaskets, a rewound generator and electronic ignition. The old lump was then soda blasted, repainted, the cases were vapour blasted and the fins polished to get what seems to be a fantastic-looking little engine.
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“The exhausts, although simple, took quite some time to figure out. Initially we wanted high-level pipes, but in reality it would be a choice between high pipes or calf muscles so we installed them low, tucked neatly along the sides. They are just long enough to make it run nicely but short enough to give it some real bark.”
They matched the leather grips at the front with their “universal adjustable leather foot controls” which were made as rear-sets and mounted on two curved struts that have been carefully integrated into the stock frame. Everything was then connected up with stainless linkages and rose joints.
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“Eventually we replaced the standard Buell shock for a completely custom-made unit from AST suspension, which has fully adjustable dampening and preload settings – meaning we could fine-tune the ride perfectly.”
“Finishing-wise, we enlisted the help of our specialist painter Greg from Black Shuck Kustoms to work alongside side us in creating the look we wanted. Safe to say the deep, smokey blue with gold highlights isperfect in every way. Everything else was powder coated black, vapour blasted or plated to get things looking suitably distinguished.”
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Four pipes, and a bespoke suspension setup. Jolly good
Leather seems to be quite an important finish to all the OEM builds, and clearly that trend continues here. They’ve tied the grips and pegs in nicely with the leather battery satchel and the diamond stitched brown leather seat. All reports from the nether regions of the lads confirm our suspicions – it’s comfy as.
“After assembly, we were a little apprehensive to see if the shock would work as we intended it to, but we are proud to say that it functions flawlessly. It’s such a satisfying thing to see working and it keeps the whole bike super clean at the back and really ‘chunks’ up the main body of the bike giving it a vastly more aggressive stance.”
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Rafe takes the Ripon out for a quick afternoon torpedo run
And there we have it. Another great build by the proud boys from Norfolk. We’re scared to think just how many cups of tea were downed in the making of this beast. So if you like what you see, and you like tea, make sure and check out their YouTube channel. It’s not half bad. Now if you’ll excuse me, I’m going to put the kettle on.
[Photos by Vaughan Treyvellan]
First published by pipeburn.com

Long Bean Benefits For Health

LONG BEANS BENEFITS FOR HEALTH

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

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

And More: How To Pronounce “ASUS” (Text-Only Version)

This is a subject that is only lightly debated on the odd game or tech forum, and like the ‘how to pronounce GIF’ argument/discussions, I almost don’t want to clear things up… but as with my earlier article on ‘How To Pronounce “GIF”‘ [found here: http://gametipsandmore.blogspot.ca/2013/05/and-more-gif-is-pronounced-jiff-like.html ], I suppose with only this little post on this lowly blog that is mostly about games (with the odd article on editing), I won’t really change things.. so here’goes:

The reason this came up at all, was that I am increasingly hearing people say their differing versions of how to pronounce the word in videos. Although most people seem to utilize either (i)“ay-zeus” (which sounds like saying, “Hey, Zeus [the Greek ruler-god of the sky], how are ya?”), or they say (ii)“ay-suss” (which sounds like a way of saying, “hey, sis, how are yah?”), some even say (iii)“ass-uhs” (which sounds like “Ask us a question” (with a silent k) or almost like “Asses” but with an ‘ugh’ at the end) [although I think that last version is just an excuse for some to say “ass” while at work, haha]. While I myself was mainly using the second version since I started working as a Computer Service Technician, there have been a couple of “Official” sources published on the intertubes since then.

Wikipedia, [arguably] a source of good information [I say arguable because ‘anyone’ can edit it to say almost anything, many people with their own agendas; but mainly it remains a source of ‘good’ info], lists phonetics for the word’s pronunciation in their article as: (/ˈss/), which is closer to the first form (i) from above, than the others (but with a softer ‘s’ sound than a ‘z’ sound)..

Engadget, a technology and-related-science information site, posted a video in 2010 [found here: http://www.engadget.com/2010/12/17/how-to-pronounce-asus-video/ ] which gives a “from now on”/Official way of pronouncing the company’s name, from the company itself: “ay-suss”, which is closer to the second form (ii) from above, than the others.

Prior to this, around the turn of the millennium, I myself was searching for some ‘official’ form of how to say the word, and the only source at that time was the ASUS website, which stated that the name came from the concept of the Greek mythological creature, Pegasus. This suggested to me (there was no ‘official statement’ on the website itself of pronunciation) to say, “ah-sus” (the second half of the name Pegasus), which is actually closer to the third form (iii) from above, which sort of sounds like “asses” but with more of an ‘uh’ sound near the end instead of an ‘eh’. This is how I would type it: “ah-sus”.

So where does that leave things today and how is ASUS actually pronounced, then?

Since there has been an ‘Official” statement, with example, we have no choice but to go with Endgadget’s exposé on the issue, which gives the pronunciation of “ay-suss” (ii).
What is important to note here though, is that it is not just said the way it is typed here. In the video at Engadget’s site, the woman demonstrating the Official way to say the word purses her lips when she says, “suss”. Therefore, it is not just a plain “suss”, it is more akin to “soos”, which sounds almost like the Dr.Seuss name that is on all those kids’ reading books.
If you ask me, this makes things a little more confused than it should be, because the sound [I don’t know the phonetic symbol for it offhand but it is present in how French-speakers say the letter “Y” in their alphabet, with pursed or puckered lips] is almost exactly between “suss” and “soos”, and yet it is neither of those.
At least the video does clear up one thing: the beginning of the word ASUS. It is not “ah” (short form of the letter A) it is more like “ay” (long form of the letter A). So then, the officially-demonstrated way of saying the company name is:

“ay” (almost, but not quite, the long form of the letter A) and then a sound that is exactly between “suss” and “soos” (with pursed/puckered lips)


That ended more complicated than I thought…

Personal Note/Opinion:

While that issue is now solved and ‘written in stone’, as it comes from ASUS itself (thanks mainly to Engadget), I have to end this post saying that I am left wondering why they changed the pronunciation from [what appeared to be] their etymological starting point. What I mean is: their website states the name came from the name “Pegasus”, but [in English anyway] we do not say “peg-ay-suss”, we say “peg-ah-suss”.
Nevermind, I think I just figured out my own query, just by typing that in and saying it out loud: I believe that they changed the pronunciation from [how we say the mythological creature’s name in English] “ah-suss” to something more akin to “ay-suss” to distance themselves from the sound of, well, “asses”. I guess I can’t say I blame them. 

I hope this article has helped, even if it only made things more complicated. That’s helping, isn’t it?

This has been a Public Service Announcement by The Game Tips And More Blog

Fixing Common Diet Mistakes

Fixing Common Diet Mistakes

by Jeff Angus

Fix These Common Dieting Mistakes To Hit Your Goals Without Ruining Your Health

Common Diet Mistakes
© Getty Images

As a species, humans have evolved largely through successfully finding the path of least resistance. Physiologically, the human body also operates this way. This is why a marathon runner can cover 20 miles without breaking a sweat, while a rugby forward would have significant difficulties doing the same thing. The body likes to do what it is good at doing.

However, when it comes to diets and nutrition, the path of least resistance is rarely the recommended route to take. Doing what is easy involves quick meals, short-term solutions, and processed and packaged foods that take little to no time to prepare. It is very difficult to create effective and impactful health changes in a few days or weeks, which is exactly what many miracle diets promise to deliver. Looking good and feeling good over the long term requires discipline, but the process of getting there should — and can — be an enjoyable one.
I don’t particularly like the word diet, more for how it is used than for what it actually means. Simply put, your diet is the food you consume. Here are three very practical and simple fixes you can utilise to correct your past (or current) diet mistakes.
1) Cleanses are bad (very, very bad) 
At the very least, juice/health/detoxification cleanses (whatever you want to call them) are very expensive. And they are also ineffective and potentially very bad for your body, too. Sounds like a lose-lose situation, right? So why do so many people continue on with them? The reason for the popularity of cleanses is threefold — effective marketing and celebrity endorsements, a short-time duration before promised success, and ease-of-use. How hard can it be to only drink juice or a specific concoction of bizarre ingredients for a few days to rid your body of all unwanted toxins?
Cleanses are a great example of the dangers of human psychology and the “more is better” principle. If something (in this case, fruits and/or vegetables) is good for you, why shouldn’t you exclusively consume them? Cleanses “work” in the sense that you will lose weight not because of what you are consuming, but because of what you are not consuming. That is, food and nutrients required to function as a human being. Quick science lesson: most of the weight lost during short-term cleanses or calorically-restricted diets is simply water that your body has stored up. You will gain this weight right back (and often at an increased rate) when you go back to eating regularly. This, in a nutshell, is why crash diets and cleanses don’t work and end up doing more damage than good in the long term.
You don’t need an expensive collection of unnamed liquids to detoxify — our bodies and internal organs have been doing this task quite well for a long time. Andy Bellatti, a doctor and the author of Small Bites, has this to say about short-term diet fixes:
“Nutrition and health is about the big picture. What you do for five or seven days out of the year is pretty inconsequential.
Rather than worry about ‘detoxing,’ people would be better off thinking about eating nutritious, health-promoting foods on a daily basis. Think leafy greens, beans, whole fruit, nuts, and seeds. The idea that six months of unhealthy eating can somehow be remedied by drinking nothing but green juice for 72 hours is erroneous.”
Erroneous is a fancy word for stupid. Your body needs fat, fibre and protein to function, regardless of whether you are a professional athlete or someone who never steps foot in the gym. Without protein, your muscle tissue begins to break down after a few days. That sure sounds fun, doesn’t it?
Quick fix: avoid cleanses. Eat real food. Think long term. 
2) You don’t need to skip meals 
While there are many potential health benefits to fasting, developing a habit of skipping meals in order to lose weight or hit a short-term health goal is not an advisable strategy. A recent study from Finland has linked skipping meals with childhood obesity, and nearly one in 10 people skip breakfast each day. I’m not advising eating a big breakfast or emphasising that breakfast is the most important meal of the day (it isn’t). But if you are eating the right foods, you shouldn’t have to skip meals or create a love-hate relationship with food through a very rigid punishment-reward cycle. The aforementioned “more is better” mentality is so pervasive in our culture and it is to blame for many of the health problems nowadays. Rome wasn’t built in a day, and you can’t make up for a lifetime of bad eating habits by “forgetting” to eat.
Quick fix: if you are hungry, eat (preferably healthy and whole foods). Skipping meals is a band-aid solution.
3) Counting calories is a lot of work 

What is the real problem behind the obesity epidemic? Is it the amount of fat we are consuming? Maybe. How about the amount of sugar in the average diet? Very likely. The 21st century North American is, on average, incredibly resistant to insulin, and that is largely because of the amount of sugar and highly-processed carbohydrates available to consume. Can counting calories fix these issues? Should we, as a society, be acutely aware of the exact amount of calories we put into our bodies every day?

I think it is a good practice for people to spend a few days counting calories if they have never done so before. The only real goal with this exercise is to gain an awareness of what you are actually eating on a daily basis (and I guarantee that the results will surprise you). However, people that focus their diets completely around hitting certain caloric goals are, once again, attempting to find a short-term fix to a long-term issue.
At their very core, no two calories are the same. Nutrition-dense foods (fruits, vegetables) compared to foods that are largely processed (packaged goods) will impact your health in different ways beyond just the amount of calories they contain. Counting calories can increase awareness, but beyond that, it opens up the door to a bevy of potential issues — information overload (which can lead to stress and burnout), an obsession with reduced fat or fat-free products (which are generally unhealthier than their full-fat alternatives), and a general lack of enjoyment related to foods and eating.
And beyond being extremely tedious, calorie counting may not even be very accurate.
Because of incorrect labelling, laboratory errors, and differences in food quality and preparation, calorie counts recorded on food labels and websites — even those within the USDA’s nutrient databases — can be off by as much as 25%.
Let’s take a brief step back and think about health philosophically . The real reason that many of us strive to live a healthy and active lifestyle is to look good and to feel good. Feeling good and looking good often support each other. And so much of feeling good (and, naturally, looking good) relates to minimising stress. Counting calories is stressful. So by taking a long-term view of your health, you can see that what seems like an effective solution with counting calories could actually be contributing to your unhealthiness in the first place.
Here is some sage wisdom on health and nutrition from Dr David Ludwig, a professor at Harvard Medical School.
“Very few people can lose weight over the long term with low-calorie diets. And those who can’t are blamed for lack of discipline and willpower. So, according to an alternative view, weight is controlled like body temperature and a range of other biological functions. Eating too much refined carbohydrate has, by this theory, raised insulin levels and programmed our fat cells to suck in and store too many calories. When this happens, there are too few calories for the rest of the body. So the brain recognises this and triggers the starvation response. We experience that as becoming excessively hungry and our metabolism slows down. … Eventually we succumb to hunger and overeat.”
So a better approach, if this theory is correct, is to address the problem at its source by cutting back on the foods that are over-stimulating our fat cells: the refined carbohydrates like grains, potato products and concentrated sugars — especially the refined grains. And by eating this way, we can basically ignore calories and let our body-weight control systems do the work.
Don’t take a hard line approach to anything related to diet or nutrition. What works for other people may not work for you, and vice versa. Always be thinking long term. Short term solutions often lead to problems down the road. Unlike cleanses or quick fix diets, none of the above tips will help you in the short term. But, also unlike cleanses or quick fix diets, all three of them will work.
Source

The Risk Factors That Cause Food Reactions (6-10)

Risk Factor 6. We eat too much at once.

Overeating causes food reactions by overwhelming the digestive system. Unfortunately, reactions also cause overeating by creating food cravings, and this destructive cycle ruins many lives. The problem gets even worse when people eat the exact foods that cause them to experience reactions. This often happens, however, because of the cravings caused by allergic addiction.

Overeating also disrupts the immune response, which further heightens food reactions.

Risk Factor 7. We’re under too much stress.

Stress hurts digestion. When you’re under stress, your stresshormones — such as adrenaline and cortisol — take blood away from your organs of digestion and shift it to the fight-or-flight organs and systems, such as the muscles, eyes, and heart. Sometimes, when you’re nervous, you feel this loss of circulation in your digestive system as butterflies in the stomach.

Diet Start

Proper digestion is most likely to occur when we take timeto eat our meals in a relaxed atmosphere. However, the average worker sits down for lunch for only eleven minutes, and many for only five minutes, or eats a sandwich unconsciously while working.

Risk Factor 8. We don’t chew our foods completely.

This interferes significantly with digestion. Foods that remain in excessively large pieces can’t be broken down properly, even when enough digestive juices are available.

Risk Factor 9. We drink too many liquids with our meals.

This dilutes digestive juices and stomach acid, keeping them from fully digesting our foods.

Risk Factor 10. We combine too many of these risk factors.

If we regularly made just one of these mistakes, we might not have a problem. Most people, though, combine several of these risk factors, and soon they experience the straw that breaks the camel’s back. Doctors call this reaching the allergic threshold.

All of these risk factors can cause your digestive system to dump large, unwieldy macromolecules of food into your bloodstream. When this happens, it generally triggers your immune response.

If your immune system is already impaired, your immune reaction to these macromolecules of food will be even worse. You’ll get reactions to a wider variety of foods, and your symptoms will be more severe and more frequent. Many forces can impair immunity: poor nutrition, exposure to toxins, stress, and lack of sleep.

Therefore, to avoid food reactions, you should not only minimize your risk factors, but should also try to optimize your immune strength, with a healthy lifestyle, ingestion of specific nutrients, and avoidance of toxins. I’ll soon tell you how to do this.

In addition, a number of non-food factors can make food reactions worse by contributing to the allergic threshold. The body doesn’t care if an allergen is a food-borne allergen or an airborne allergen, such as pollen. To the body, an allergen is an allergen. Food reactions are worse in people who inhale airborne allergens, are exposed to toxic chemicals, or are under stress.

Therefore, you are not just what you eat.

Food reactions — and therefore fat — can be caused by many factors, and food is just the most obvious one.

I know that this is a new, strange concept for many people. But I have tested this concept clinically and have seen it work wonders.

Here’s an example: a patient of mine worked in a paint shop and regularly inhaled airborne toxins. This man was bloated, puffy, and red-eyed most of the time, and reacted strongly to a number of foods. He also got sick a lot because the toxins he breathed were stressing his immune system. When he switched jobs and escaped the constant assault of airborne pollutants, his sensitivity to foods decreased dramatically. His progress on the False Fat Diet accelerated tremendously when he quit his job, and he soon lost almost all of his false fat and most of his true fat. Simultaneously, he stopped having frequent minor illnesses.

If any of these risk factors apply to you, you are vulnerable to food reactions.

You are not just what you eat.
Fat can be caused by many factors.
Food is just the most obvious one.

Now I’ll tell you how food reactions develop within your body, after you engage in these risk factors. Once you understand how food reactions work, you’ll be better able to stop them — forever.

New Brammo Empulse Electric Motorcycle Unveiled

New Brammo Empulse Electric Motorcycle Unveiled

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2010 Victory Motorcycles First Look Preview

2010 Victory Motorcycles First Look Preview

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2010 Yamaha YZFR6 Pictures Motorcycle Wallpapers Gallery

2010 Yamaha YZFR6 Pictures  Motorcycle Wallpapers Gallery

2010 Victory Motorcycles First Look Preview

2010 Victory Motorcycles First Look Preview

H Garage Honda Gold Wing


In 2012 Scott Halbleid left his career as a graphic designer to focus his efforts on building custom motorcycles. As a trained, multidisciplinary artist his skills already included sculptural and fabrication techniques which when combined with a lifelong love of motorcycles had him positioned perfectly for the transition. Since he opened the doors of his ‘H Garage’ workshop he has amassed an impressive portfolio of custom builds, but this ’78 Honda Goldwing, his latest creation, is the icing on the H Garage cake.




Scott acquired the Gold Wing when an acquaintance stumbled across it decaying in a barn and offered it up for sale. He had already been tempted by another Gold Wing he’d seen at a swap meet months before so convincing himself to lay down the cash was an easy task. After taking ownership of the ageing GL1000 it was decided the bike would be his next workshop project with an aim to transform it into a fully faired bagger. Thankfully after some deliberation while observing the stripped down Honda the bagger theme was ousted in favour of a Hot Rod/Mad Max themed bike, naked, raw and packing plenty of attitude.



With the beast of a bike taking up a large chunk of real estate in Scott’s 2 bench workshop the Gold Wing build had to be prioritised and completed as soon as possible. Over the following 6 months he transformed the 1800cc behemoth into his minimalistic road warrior named No. 5 to commemorate his fifth H Garage workshop build.

After the initial tear down the Gold Wing’s frame and its water cooled, flat 4 engine were cleaned and painted before being reunited once again. Hot Rod parts manufacturer Mooneyes supplied a set of solid alloy “moon discs” to conceal the bikes cast wheels and the stock Honda fenders were stripped to bare metal. In the rear he trimmed the fender and rolled it around to sit over the rubber at 5 minutes past twelve and tucked an integrated brake/signal LED strip beneath the lip of the fender.



With the removal of the bikes faux fuel tank (on this model Gold Wing the real fuel tank lives under the seat) a new air filtering system was required, so Scott once again looked to an aftermarket manufacturer in the Hot Rod scene for a solution. Performance carburettor specialists Holley had the perfect solution in the form of a large billet filter that perfectly fit the top of the frame so he mounted it using a custom made inlet system, feeding all 4 of the bikes carbs.



When it came to the bikes exhaust extra time was spent refining its design prior to fabrication. A pair rectangular tips were underslung on the frame to visually draw the bike lower to the ground. Shooting out horizontally from either side of the bike the mufflers were welded to the stock headers and produce an exhaust note that’d put most Harley Tourers to shame. With modifications to the flow of gases through the carbs and out of the engine some tricky tuning was required. For this Scott enlisted the help of Chad Francis of RetroWrench who solved the problem with careful synchronisation, jetting and a bit of needle drilling.


The bikes factory controls were swapped out with MotoGadget switches, new cables and hand levers mounted to a set of drag style bars. To help keep cables to a minimum a GPS speedo with integrated tacho sits on the backbone of the frame. The headlight has been replaced by an alloy framed, mesh faceplate and a pair of high intensity LED Fog lights perched atop the engine guard rails provide enough light to illuminate a small stadium.   



Suspension has been upgraded with Progressive rear shocks and rebuilt fork internals and all of the tired old brake lines have been replaced with braided ones. The seat pan was designed to wrap over the fuel tank which protrudes out from the top of the bikes frame. Using several welded sheets of steel it hugs both the frame and tank perfectly allowing easy access to the tanks filler cap.

The final finish on the bike was achieved by applying a custom paint colour to the face plate and the fenders before laying down a satin clear coat which gives them the appearance of raw steel. The gas tank, radiator surrounds and various brackets were stripped bare before being clear coated in a heat proof clear coat while the frame, drivetrain and forks were finished in satin black.


There are so many incredible details on this bike that I had to ask Scott what he likes most about the No. 5 Gold Wing to which he replied… “Riding it! It’s loud, obnoxious and fast. People seem to dig it too which is always a plus.” What’s your opinion?x

(H) GARAGE     |     Photos by Craig Schneider


first published by returnofthecaferacers

My trip to Hanoi, Vietnam

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

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

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

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


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

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

Unique motorcycle safety device aims to reduce rear-end collisions

Look ma, no brakes.

But slow down anyway!

California startup Vectolabs has developed a new type of safety light for motorcycles that illuminates when the bike slows down, regardless of whether or not the rider is using the brakes.

Called Vololights, the device is comprised of two sets of LEDs built into a license plate holder that’s fitted with an accelerometer and CPU. When it senses that the motorcycle it is installed on starts slowing down, a pattern of blinking lights goes off to get the attention of following vehicles.

Since motorcycles decelerate much quicker than four-wheel vehicles when you let up on the accelerator or downshift, many riders don’t use the brakes to slow down as often as car and truck drivers do. Doing either of these things will cause the Vololights to flash twice per second, while using the brakes will flash them five times per second to indicate a more severe stopping event, augmenting the motorcycle’s stock lights.

Many motorcycle organizations and state departments of motor vehicles already encourage riders to flash their brakes when slowing, a step Vectolabs is simply looking to automate. It is also aimed at owners of some classic bikes, including 1960s Vespa scooters where the hand grip for the front brakes isn’t even connected to the lights, only the brake pedal is.

A number of electric cars, including the Tesla Model S, illuminate their brake lights as soon as you lift off of the accelerator, as their electric motors instantly start generating electricity and forcibly slow the car down in the process. Even more so than with motorcycles, you can drive these kinds of cars much of the time without using the brakes at all.

Vectolabs says Vololights fits a variety of motorcycles and is confident that it will conform to state and federal legal requirements for lighting, but will recommend users check their local laws. A ‘stealth mode’ turns off the system if you drive somewhere they are not allowed.

But don’t mount up and head to the motorcycle shop just yet. Vectolabs is in the middle of a Kickstarter campaign that aims to raise $50,000 by June 12th in order to put the Vololights into production. A number of pledge levels are available, but it’ll cost you at least $69 if you want to get on the list for a kit.

In the meantime, watch out behind you.

______________________________________
Source: Fox News (AP, 5/29)

How Much Protein Do You Need Each Day?

One of the most controversial and confusing aspects of nutrition is how much protein people should consume each day.    There are several factors to take into account to get a good answer to this question, and there are potential problems with eating too much protein.   There are also definitely problems with not eating enough protein.  It is also important to consider what type of protein is being consumed.
Height, weight, age, sex and activity level all factor into your protein needs.   Obviously the larger you are the more protein you need to take in to support structural proteins throughout the tissues of the body including the muscles, bone, skin and organs.  In the same way the more active you are the more protein you need to consume.  In addition, protein is used to create enzymes, and enzymes are critically important for all cellular function.
Protein is made up of amino acids and there are essential and non-essential amino acids.    Essential amino acids MUST be consumed because they cannot be made by the body.    Complete proteins contain all the amino acids and come from meats, poultry, fish, eggs and dairy.   While vegetarian proteins are not complete it is not hard to combine different plant protein sources to obtain all the protein the body needs to function.
Other factors which influence how much protein is required is overall caloric/energy status.     If you are eating enough calories to maintain bodyweight or gain bodyweight you require less protein as a percentage of overall calorie intake while those people in caloric deficit require a higher percentage of their overall calorie intake to maintain lean tissue mass (losing lean mass like muscle is usually NOT a good idea so this is important).
How much is too much?

In large amounts and for certain populations (such as those with compromised Kidney Function) excess protein can cause problems.    That being said, for the normal healthy individual, the body can easily and safely process and use a lot of protein.    A portion of the protein you eat is frequently converted to glucose (blood sugar) and if your overall calorie intake is too high you will convert excess protein into fat like ALL unused excess calories.
Another potential problem with too much protein is that high protein intake stimulates the release of mTOR which stands for Mammalian Target of Rapamycin.    mTOR is a key regulatory protein that signals for cell growth through the creation of new proteins. Consider protein building similar to a race car. The larger the engine, the greater potential for speed. Similarly, the more mTOR present in any given cell, the greater potential for more protein construction. And just like the gas pedal fuels the engine, mTOR is a signaling protein, and can be various levels of active (like a pedal’s ability to regulate speed). If a number of different processes all signal for ‘Go’, then the cell builds as much protein as it can, as quickly as it can. So just as a souped-up car takes off rapidly, a muscle cell can signal for tremendous muscle growth very quickly, given the right conditions.   n
For this reason, mTOR is a good thing when you are looking for muscle-building!  However, there is a potential dark-side to mTOR.   Cancerous tumors are designed to grow as fast as possible, and they rely on mTOR signaling to build proteins just like healthy cells.   So too much mTOR could theoretically put people at a higher risk of developing rapid and serious cancers.  In fact, a lot of cancer research is based around slowing down and minimizing mTOR activity in tumor cells (the exact opposite goal of muscle research).
 
This doesn’t necessarily mean that eating more protein for muscle building is going to cause cancer. Numerous other proteins and factors come into play, and some may respond differently in muscle cells than in cancerous cells.
Safe and Adequate Protein Intake

The Institute of Medicine’s protein RDAs are calculated using 0.8 grams of protein per kilogram of body weight. This means an adult who weighs 68 kilograms needs at least 54 grams of protein each day. The RDA for pregnant and nursing women is 71 grams of protein per day.  Keep in mind the RDA is a MINIMUM and does not mean this is ideal!   This also assumes you are sedentary!   So, if you are exercising and trying to build muscle or older and trying to prevent muscle loss higher protein intake is better.  To determine your minimum daily intake, divide your body weight by 2.2 to determine your weight in Kilograms and then multiply by .8 to get your minimum daily protein intake.  
The Academy of Nutrition and Dietetics states that although athletes only need about 1 gram of protein per kilogram of bodyweight to maintain muscle mass, they require 1.4 to 1.8 grams of protein per kilogram to build muscle mass; this is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day.

Health Benefits of Raw Sapodilla Fruit

HEALTH BENEFITS OF RAW SAPODILLA FRUIT

Health Benefits of Raw Sapodilla Fruit – Sapodilla fruit ripe has frequently we eat and has a sweet and tasty on the tongue, but have you ever you feel the sapodilla fruit still raw and half cooked. Raw sapodilla fruit flavors have mingled bitter sweet and would make for the consume gummy mouth.
But so, sapodilla fruit raw to have efficacy as well as the benefits for the health of the body, because the content of vitamins and anti-oxidants in raw amber is very much beneficial for the body to be away from the body of free radicals that often affects the skin of the body.
For those of you who do not want to consume Raw sapodilla fruit, here we will provide information on the benefits Raw sapodilla fruit for health, hope to be an inspiration and encouragement for you to consume the sapodilla fruit.
Health Benefits of Raw Sapodilla Fruit - 1
Benefits of Raw Fruits for Health
1. Can Overcome Diarrhea Naturally
Benefits of sapodilla fruit raw to health is a drug, diarrhea or loose stools are very powerful. High fiber content in the raw sapodilla fruit is very good in addressing the problem of diarrhea.
How to apply the sapodilla fruit for diarrhea medicine there are two kinds :
Method 1: Take a Raw sapodilla fruit is still fresh and peeled skin, and scar the flesh as well as brewed with warm water to one cup, let stand for 10 minutes and drink the water until they run out, do this way for 2 times a day.
Method 2: Take the sapodilla fruit, half-cooked or Raw, and remove the skin, remove seeds also give a little warm water and also give 2 tablespoons of honey. Drinking Raw sapodilla juice twice a day.
Health Benefits of Raw Sapodilla Fruit - 2
2. Can Treat Dysentery
Benefits of sapodilla fruit raw to the next health is to treat dysentery. Dysentery can be cured by eating raw sapodilla fruit. Take some sapodilla fruit peeled raw and coolies, chew the flesh as he added a little salt on the fruit, eat little by little until the end of sapodilla fruit. Apply 2 times a day until you disappear dysentery and cured.
3. Can Treating Inflammation of the Mouth
Benefits of sapodilla fruit raw to health can also be a natural cure inflammation of the mouth. The trick is to take the sapodilla fruit and splitting it into several parts (after peeling).and sapodilla fruit that has been cut is boiled with 1 cup of water until the water changes color. Wear this sapodilla fruit boiled water to rinse. Do it until the water runs out, do it twice a day until the inflammation of the mouth healed.
Thus some of the benefits of raw sapodilla fruit for a healthy body. Hopefully with this short article can add to our knowledge of traditional medicine wear natural fabrics such as sapodilla fruit. Hopefully this article Health Benefits of Raw Sapodilla Fruit that we share today can be beneficial for you. Thank You.

LIVING ROOM DESIGN IDEAS GET COMFORT

LIVING ROOM DESIGN IDEAS

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

LIVING ROOM DESIGN IDEAS

LIVING ROOM DESIGN IDEAS

LIVING ROOM DESIGN IDEAS

LIVING ROOM DESIGN IDEAS

Royal Enfield Tailgunner Interceptor

As of late, Royal Enfield has been in the news for all the good reasons. The Indian owned British-marque is grabbing the limelight and chewing into newsprint for their massive expansion plans, and of course, for their exciting launches up ahead. However, now we have got a hold of a piece of news that speaks of an all-original 1A Interceptor bike from the 1960’s.

Royal Enfield Tailgunner Interceptor0007

To the uninitiated, the Interceptor was made by Royal Enfield from 1960 to 1970 and during that period they even tinkered with the powerplant—kicking it up to a 750cc unit. The 1A Interceptor was launched back in 1967 and is still a rare piece of classic bike machinery to obtain. Those who succeed in finding one will always be inclined to restore it to its previous glory.
READ MORE: Royal Enfield Now Sells More Bikes Than H-D | RideApart
So when Charlie Giordano, who owns Tailgunner Exhausts, found one such 1A Interceptor in desperate need of some tender love and care, everyone hoped to see the bike getting a thorough restoration job. Well…it did get a new lease of life, but it wasn’t what everyone expected to see. The result was mind-blowing.

Royal Enfield Tailgunner Interceptor0006

Giordano chose to get a fresh sheet of paper and start from scratch in terms of the styling. It did have to feature one of the finest of his Gatling Gun-inspired rotating exhaust systems, which we think is the one of the most ridiculously awesome things that can be retrofitted on to a motorbike. It’s more like Pacific Rim – dumb, but rad!
READ MORE: 8 Signs You’re a Biker N00B | RideApart
But the sheer lunacy of this 1A Interceptor doesn’t end with its tailpipe that will surely make the cars behind you swerve off the lane. Giordano has borrowed cues from England during that era where this bike belonged once. Sample this: It has a wax-sealed “Boston” liniment bottle attached to the fork leg—filled to the brim with “a sailor’s daily ration of rum” per old Royal Navy Tradition.

Royal Enfield Tailgunner Interceptor0005

The battery box is made from wood cigar boxes and embellished with hand-hammered copper strips. It also has a pedestrian slicer on the front number plate. This bike has café racer genes written all over it—from the fender devoid wheels to the Manx-style fuel tank. And that gorgeous tail section! All of it was crafted using old techniques with the help of hand tools.
When asked about choosing to go all-out mental with this build instead of doing a more composed restoration, Giordano said, “I felt like a politician: No matter which way I vote, I’m going to displease about half the constituency.”
We are the half that is very pleased.

Royal Enfield Tailgunner Interceptor0004

Royal Enfield Tailgunner Interceptor0003

Royal Enfield Tailgunner Interceptor0002 
Royal Enfield Tailgunner Interceptor0001
 First published in rideapart.com/

Evaluating Borrower’s Other Income

QUESTION
Evaluating income is usually a challenge for our underwriters, when considering part-time employment, alimony, child support, separate maintenance, retirement benefits or public assistance. Are there regulatory guidelines that we should be following for such purposes?
ANSWER
Although it certainly must be considered an underwriting requirement, there are also guidelines set forth in the Equal Credit Opportunity Act (ECOA) for evaluating income from part-time employment, alimony, child support, or separate maintenance, retirement befits or public assistance.
Specifically, a creditor may only consider such income on an individual basis – not on the basis of aggregate statistics. Furthermore, a creditor must assess the reliability or unreliability of the income by analyzing actual circumstances and not by analyzing statistical measures derived from a group. [12 CFR Supplement to Part 202 – Official Staff Interpretations § 202.6(b)(5)-1]
For instance, in determining the likelihood of consistent payments of alimony, child support, or separate maintenance, a creditor may consider factors such as:
  1. Whether payments are received pursuant to a written agreement or court decree;
  2. The length of time that the payments have been received;
  3. Whether the payments are regularly received by the applicant;
  4. The availability of court or other procedures to compel payment; and
  5. The creditworthiness of the payor, including the credit history of the payor when it is available to the creditor. [12 CFR Supplement to Part 202 – Official Staff Interpretations § 202.6(b)(5)-2]
Jonathan Foxx
Managing Director
Lenders Compliance Group

15 Painless Ways to Crush Sugar Cravings

15 Painless Ways to Crush Sugar Cravings

By Debra Goldstein
Tips to cure your sugar addiction
Thinkstock

These research-backed tips will suppress your sweet tooth for good

A mouth full of fudgy frosting on your birthday, a fork full of toasty pecan pie at Thanksgiving, a cold bowl full of cookies ‘n cream on a hot August afternoon: These time-honored treats are among life’s sweetest pleasures, meant to be savored and enjoyed.
Problem is, for many of us, sugar has become an overwhelming daily temptation that we feel powerless to resist. Instead of occasionally indulging in special-occasion desserts, many of us are straight up hooked on sweets, needing a daily (sometimes hourly!) fix to satisfy our sugar addiction. If you’ve ever found yourself in a sugar-trance, locked onto a doughnut like a heat-seeking missile, you know how potent sugar cravings can be.
But no matter how severely you’re strung out on the sweet stuff, there’s hope! In her new book The Sugar Smart DietPrevention Editor-in-Chief Anne Alexander argues that the key to reclaiming sugar’s simple, sweet pleasure is to take back control by first breaking the powerful hold it has on your body and mind. Breaking your addiction leads to what Alexander calls “sugar freedom,” a state in which you call the shots—not your cravings. Not Krispy Kreme. You.
Ready to adopt a take-it-or-leave-it attitude toward the cookie tray? Try these Sugar Smart tips to crush your sugar cravings faster than you can scarf down a Snickers:
1. Eat a protein-packed breakfast. Research shows that protein in the a.m. makes it difficult for sugar cravings to take hold later on. Lean protein options like Greek yogurt, peanut butter, eggs, and low-fat cheese produce less of the hunger-stimulating hormone ghrelin and more PPY, a hormone that signals fullness. MRI scans of high-protein breakfast eaters in a University of Missouri study showed reduced activity in areas of the brain associated with cravings. Can’t stomach food too early in the morning? No problem. Eat it by 10 a.m. and you’ll still help quell that late-day sugar yen.
2. Never go hungry. Meal skipping is a guaranteed way to fire up sugar cravings. Skipping meals lowers blood sugar levels and causes you to overeat the rest of the day to make up for missed calories. Keep things steady by eating five times a day – three meals and two snacks of nourishing and delicious whole foods such as whole grains, beans, lean meats/poultry/fish, nuts, unsweetened low-fat dairy, eggs, and veggies. They’ll fill you up and give you the ideal balance of lean protein, energizing carbohydrates, and healthy fats to steady your blood sugar and insulin levels and extinguish cravings for sugar.
3. Suss out secret sugars. True to their name, secret sugars lurk in foods you don’t even think of as sweet: Everything from ketchup to crackers, salad dressings to pasta sauce. The problem with these secret sugars isn’t just that they put you on sugar overload (which they do; the average American takes in a whopping 22 teaspoons of added sugar each day—the ideal is 6). It’s that added sugars stoke appetite and beget more cravings, trapping you in a vicious cycle of wanting more, more, more. Search your fridge and pantry and read every label. Find the foods with sugar listed in the first few ingredients and seek out low-sugar alternatives to dial down your sugar intake.
4. Pump up the flavor. Sugar may be sweet, but there are plenty of other fabulous tastes out there that you may be missing out on. If you’ve ever seeded a fragrant vanilla bean for a special dish or topped a sliced tomato with fresh basil leaves, you know how much flavor herbs and spices can add. Experiment liberally with spices of all kinds (added bonus: warm spices like cinnamon and ginger can quell a sweet tooth). And don’t forget other flavor boosters like balsamic vinegar, extra-virgin olive oil, lemon and orange zest, and hot sauce to perk up your taste buds. Stir your coffee with a stick of cinnamon…toss plain, air-popped popcorn with smoked paprika…the more adventuresome you are, the more you’ll grow to appreciate flavor, and put sugar in its rightful place in the process.
5. Sleep more, crave less. The key to stopping sugar cravings in their tracks is balancing the hormones ghrelin (an appetite trigger) and leptin (which signals satiety), along with insulin. Get these hormones working in harmony and you’ll experience fewer cravings—and less fat storage. But if you get less than the recommended 7 to 9 hours of sack time, you may be undercutting this goal. In a University of Chicago study, a few sleepless nights were enough to drop levels of leptin by 18 percent and boost levels of ghrelin by about 30 percent. Those two changes alone caused cravings for sugary foods to jump 45 percent. Sleep deprivation not only makes sugary foods more appealing, it may also lower your ability to resist them. The parts of your brain that usually put the brakes on cravings aren’t as active when you’re tired, research conducted at the University of California, Berkley found. The upshot? Get your zzz’s to strike the all-important hormonal balance and boost your craving-crushing stamina.
6. Rev up your movement to dial down your cravings. If you’re plagued by strong sugar cravings, getting your body moving may help deactivate them. According to a study published in Applied Psychology, Nutrition, and Metabolism, the more you sit, the greater your appetite – even if your body doesn’t need the calories. Moderate exercise also helps keep muscle cells sensitive to insulin. Strength training builds stronger muscles, which in turn use up more glucose. Any physical activity that you enjoy will help get sugar off your brain—and belly.
7. Soothe what’s really bothering you. The link between emotional comfort and sweets is primal – and persistent. Rewarded with candy when growing up? You may still treat yourself to dessert for a job well done. Did you push back the confusion and loneliness of adolescence with candy bars? You may still be doing that as an adult. To break the cycle of reaching for sugar when you are emotionally cued to, you have to have something that will short-circuit your reflex response. The first step toward breaking the emotional connection between emotions and food is to become aware of the feelings that drive you to crave sweets. Not after the fact – the very moment you reach for sugar. To get a split second of clarity as your fingers close in on your co-worker’s candy dish: Why am I reaching for this? In those moments, remember this simple but powerful catchphrase: “Stop. Slow down. Think.” That will enable you to determine whether you really want the sweet or whether you are just feeding your emotions.
8. Pinpoint your sugar pitfalls. Do the doughnuts in the coffee room at work every morning call out to you? Think through your day and identify where and when you are most susceptible to sugar’s lure, and ask yourself why you “need” sugar in those moments. Is it because you’re starving when you get to work and the doughnuts are just too tempting to resist? Empower yourself with new, positive alternatives you can use to meet that need. Perhaps it’s making sure you eat a healthy breakfast and bypassing the doughnuts on your way to your desk. Fill your need in healthier ways and sugar loses its power over you.
9. Find healthier rewards. Instead of treating yourself to sweets, treat yourself to pleasure! Often we reach for sugar when we’re stressed, lonely, or bored. But there are far better ways to turn around a bad mood or energy lull. Make your own personal “rewards card”—a list of nourishing activities that you can whip out any time you find yourself reaching for sweets. Your rewards should be things that elicit the same pleasure you feel when you indulge in a favorite dessert. Think of things you can do instantly and that last for the 15 to 20 minutes you otherwise might spend lost in a sugar episode. For instance: listen to music, dance like crazy, call a friend, paint your toenails, go for a bike ride, pet the cat, watch junky TV, plan a dream vacation, or just lay down and look at the sky. This strategy of pleasure-focused redirection will work like a charm to keep you focused on nonfood sources of happiness.
10. Supplement with calcium and vitamin D. Are you taking a daily multivitamin and mineral supplement? Good! Several studies suggest that multivitamins that contain vitamin D and calcium can potentially lower cravings and promote weight loss. Extra body fat holds on to vitamin D so that the body can’t use it, and this perceived deficiency interferes with the action of leptin (the hormone that signals your brain that you’re full). If you’re deficient in calcium, your body can experience up to a fivefold increase in the fatty acid synthase, an enzyme that converts calories into fat. While a multivitamin can’t replace a healthy diet, this bit of extra nutrition “insurance” can’t hurt—and you might just find your cravings lessen while your weight loss speeds up.
11. Snap out of temptation with a photo. Research shows that people who keep a food diary lose more weight. But that doesn’t have to be limited to just writing down what you eat. In a study published in theInternational Journal of Consumer Studies, volunteers recorded what they ate on paper and in photos. They all reported that the act of taking the photos—and the photos themselves—raised their awareness of what they were eating. By taking pictures of your food before you eat it, you give yourself that crucial split-second pause that enables you to reconsider your selection. Seeing that softball-ball size cinnamon bun in a photo before you down it may jolt you into making a healthier choice.
12. Relax with a cup of tea and a novel. We all know that stress powers sugar cravings. And there’s nothing new about advice to carve out “me time” to combat stress. What is new is a study from England’s University of Sussex that found reading can slash stress by a stunning 68 percent! Other methods the study tested that also work are listening to music (61 percent) or sipping a cup of tea (54 percent). It’s a great way to divert yourself when you get that urge to munch. Pick a quiet spot where you won’t be interrupted and brew a cup of calming tea, such as chamomile, to sip while you turn the pages.
13. Stay hydrated. If your sweet tooth is on overdrive, turn on the tap and drink up. Dehydration can spike cravings for sugar and junk food dramatically – and may take a toll on your mood. Recent studies have linked mild dehydration to fatigue, anxiety, poor concentration, and even your cranky midday slump that can send you lunging for the vending machine. The latest guidelines from the Institute of Medicine recommend that women get 91 ounces of water a day, but you’ll be happy to know that not all of it has to come from the tap. At least 20 percent can come from food. So eat lots of fruits and veggies to make a hefty dent in your water needs.
14. Soothe with scent. Self-soothing techniques help you tolerate strong or overwhelming emotions, so you can manage them in a positive way, rather than reflexively reaching for a sugary treat. Inhaling a pleasant scent is a helpful reminder to enter the present and literally bring you to your senses when you’re in a cravings spiral. Try this exercise: Add 2 drops of eucalyptus oil to 1 cup of water in a bowl and stir. Soak a washcloth in the scented water. Squeeze out the excess water, then roll it up neatly and place it in a plastic bag in your fridge. The next time a craving hits, retrieve your scented washcloth and drape it gently over your face. Focus your full attention on the sensations—the texture of the cloth, its coolness, its scent—as you inhale the calm, and exhale the powerful emotions.
15. Savor life as much as sugar. Take a moment to think about your schedule. Does include an activity that really does it for you? That puts a curl in your toes, a little flutter of anticipation in your gut? We’re not talking downtime in front of the tube. We’re talking pleasure. The more you indulge in it in healthy ways, the less you’ll look for it in sugar. And the more pleasure, joy, and laughter you add to your life, the less you feel the need to derive pleasure from food. Savoring an experience—whether it’s a walk in the woods or a movie marathon with your best friend—means to enjoy it thoroughly, wringing every drop of pleasure from it. And while cookies may taste momentarily sweet, they can’t provide true and lasting satisfaction.
Source

WTH ? How do both front tires blow up simultaneously?

for the original version, click though on the video below, which will only play on youtube itself

After a review, the team discovered a suspension arm defect led to the entire right front upright collapse, which snapped the wheel tethers and created the dramatic effect

Accurate Description – Kawasaki Vulcan Cafe Racer



The Vulcan S ABS Café is Kawasaki’s “learner approved” cruiser. It’s styling is typical of all cruisers that follow in Harley’s footsteps with its laid back riding position, wide handlebars and over inflated bodywork (in my humble opinion). However, at it’s heart is an engine that uses the same configuration as some of the first motorcycles to ever be used for Cafe Racer conversions, a parallel twin. Granted the liquid cooled, Kawasaki 650 may not have the same aesthetic appeal as a pre-unit Bonneville, but to a romanticist the Vulcan engine is, in a roundabout way, a hommage to the legend. At least that’s how Mário of MRS Oficina felt about it when he was given the opportunity to customise one himself.



The project began when Mário was approached by Kawasaki France to undertake a commissioned project in 2015. They had recently released the ‘Vulcan S ABS Café’ and wanted to see what Mário could make of it. Knowing that Kawasaki’s claim to have been influenced by cafe racer styling when designing the Vulcan S was a bit of a stretch, he decided to follow their lead and build a bike worthy of the cafe racer moniker.



Despite being the lightest of the bunch in Kawasaki’s cruiser range, the Vulcan S is no feather weight tipping the scales at a hefty 498 pounds (226kg). Mário was going to have to shed some serious pounds from the Kwaka if it was ever going to perform to his expectations. The weight reduction regime began by discarding the bikes fuel tank, seat and fenders. This was followed by the removal of the rear half of the frame, the cast wheels and any components that complimented the cruiser configuration such as the handlebars and forward control footpegs.



Stance was the next challenge to overcome. The Vulcan needed a less slouched, more aggressive posture if it was to have the geometry of a cafe racer. This required raising the rear significantly using a single, custom made shock absorber from Ohlins and modifying the swingarm to suit. The triple trees were then slid 20mm lower on the fork tubes and stiffer springs installed for optimum handling. A set of classically styled, laced rims with slick rubber donated by Pirelli were then bolted in place.


Mário wasted no time discarding the Vulcan’s highly adjustable riding system, which Kawasaki had no doubt spent millions developing. In it’s place he installed a single piece tank and tail that floats above the rear wheel and mounted the quintessential cafe racer control configuration of clip on bars and rear set footpegs. To continue to enhance the cafe styling the triangle headlight was also replaced with a yellow lensed Bates style unit, colour matched to the new bodywork and Ohlins shock reservoir. A slimmer custom front fender was also bolted in place for everyday riding practicality.



Reverse megaphone mufflers were the obvious choice for the exhaust system, mounting 2 of them using a custom made pair of stainless steel headers. Finishing touches were then mounted such as the cross stitched leather seat, the matching white faced Motogadget dials, Beringer brake reservoir assembly, Monza style filler cap and frame mounted, custom made indicators. 



Being a Kawasaki the obvious colour choice was always going to be green and Mário has smashed it out of the ballpark with a two toned, metallic scheme. Amazingly this entire build was packed into 4 short months leading up to the 2015 ‘Salon de la Moto Paris’ where punters were lining up to place their deposits. Alas, much like Kawasaki Italy’s 40th anniversary Z1000 from 2013, this bike will remain a one off, but here’s hoping this won’t be the last time we see the green team commission a build of this calibre.



MRS Oficina
Photography by Antoine Sayn

first read on returnofthecaferacers.com/


Down & Out The Duncster

Duncans R80 1 THUMB
The “my dad’s stronger than your dad, my dad’s car is faster than your dad’s” conversations are standard playground fodder. But unless you are Superman, in a Batcape, driving the General Lee; consider yourself a failure as a father and a poor role model in comparison to Duncan’s dad.
Duncan , the owner of this bike, grew up in the 1980s on airbases in Germany. Yup, his dad was a fighter pilot, way cool! He also loved BMW motorcycles made sure there was always one in the garage. So basically his old man was Maverick, without the cheesy music and questionable chat-up techniques.
Duncans R80 2
So picture this for a memory. It’s the school sports day and Duncan is jumping long distances, lobbing heavy objects around and racing his mates around the track. Then a roar in the distance begins to build as a jet heads towards the school, flying low, flying fast, right over the heads of all the other kids. Guess who. Feeling proud and on top of the world Duncan headed to the gates to wait for a lift home and who should turn up, his dad on an R80. He was handed a helmet and off they blasted, leaving the rest of the kid’s jaws on the floor and parents looking at each other in shame at their woeful parenting efforts.
Duncans R80 3
Fast forward a generation and Duncan is the family man and MD of a leading video production agency. But that childhood memory didn’t wane and the hankering for Beemer continued to grow. A few months of research concluded and a shortlist of builders was drawn up with the aim of scratching that old itch, but properly, not just a cursory tickle. What better place to get scratching than the BSMC Event III at Tobacco Docks in May this year. Despite not meeting Shaun & Carl from Down & Out Café Racers, the selection of bikes on display in the main hall was enough to have Duncan scrabbling for his chequebook.
Duncans R80 4
The donor is a 1982 R80 RT which although in fair order wouldn’t be sufficient for a a customer having waited this long for their dream bike, so a full and complete strip down was required. The frame was blasted and powder coated, with an off-the-shelf  subframe added to make compatible with the other D&O components. A slightly earlier 1975 R75/5 fuel tank with a classic paint job and knee pads suggests scrambling aspirations.
Duncans R80 5
Smokey exhausts isn’t a strong look so the engine was given a refresh. Re-honed barrels were sent off for powder coat while new piston rings ensure a clean combustion from the new Mikuni carbs. These otherwise oil-tight boxer engines are sometimes let down by the pushrod tubes, so these were replaced along with new seals. Older style rocker covers are readily available, easy to fit and improve the Boxer’s appearance; so a pair were fitted. Stainless exhaust headers shout their baritone beat into relatively short reverse cone mufflers.
Duncans R80 6
Years of building custom BMWs and the constant R&D allows for plug and play fitment of some common parts. The punched and flared aluminium battery box fits easily into the subframe providing a home a normal sized battery and negating the need to play hide and seek with Li-Ion versions. A neat tuck ‘n’ roll seat fits, neatly of course, on the slightly kicked up subframe, with ignition relocated below.
Duncans R80 7
Upgraded shocks and refreshed forks keep both ends in check when Duncan is making up for lost time. The ever popular Heidenau Scouts are fitted, 100/90/19 up front and 120/90/18 at the rear, which have proved time and time again to be an excellent choice for road use whilst insinuating dirt potential. D&O stainless mudguards of proper proportions are there just in case Duncan puts the rubber to the test.
Duncans R80 8
A diminutive LSL brake fluid reservoir mounted to a set of British made Renthal bars with a Koso speedo sheds the years from the cockpit while a D&O stainless lamp lights the way, mounted by way of mini LED indicators and custom brackets.
Duncans R80 9
The net result is that Duncan is over the moon with the result and really pleased to have realised a boyhood dream, and for finding the right outfit to make it all happen. Now all he needs to do is obtain his jet fighter licence.
Shaun & Carl have reached the tipping point and can no longer manage in their current workshop. Turning out a full build each and every month plus the growth of their parts business has meant new premises have been acquired, although these too are now feeling a touch full. To commission a build and order parts get in touch via their website and keep an eye on Facebook for build updates.


First published on http://thebikeshed.cc

Workout Anytime in Louisville Business First Inbox

Workout Anytime in Louisville Business First

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

Ten Risk Factors That Cause Food Reactions (1-5)

The primary cause of most food reactions is incomplete digestion. At almost every meal, we eat foods that we don’t completely digest. The results are disastrous. When we eat foods we can’t digest, we almost always have some type of reaction.

Food that isn’t completely digested can enter our systems in large food macromolecules that cause a great deal of trouble. The body perceives these macromolecules of partly digested food as foreign invaders, similar to bacteria, viruses, or parasites. Then the body attacks them with the full force of the immune system.

This immune inflammatory attack creates the symptoms that you hate: fatigue, weakness, heartburn, aching joints and muscles, nasal stuffiness — and false fat.

There are several factors that most often cause incomplete digestion. To get started on the False Fat Diet, you’ve got to understand these factors and avoid them. In order of importance, here they are.

Risk Factor 1. We eat too narrow a range of foods.

It’s estimated that the average person gets about 75 per cent of his or her calories from just ten different foods. Most of us have our favourite foods, such as wheat and dairy products, and we rely on them far too much. When we overeat any one food, we exhaust our body’s ability to fully digest it.

Diet Start

Risk Factor 2. We eat too many fake foods.

We eat synthetic foods, such as fake fat and artificial sugar, that are manufactured in factories. No wonder we can’t digest this stuff! Furthermore, most of our packaged foods have been crammed with chemicals that human bodies cannot adequately metabolize. Often, a synthetic food has a long shelf life precisely because it can’t be broken down by nature.

Risk Factor 3. We have digestive enzyme deficiencies.

Many people are dangerously low in the enzymes that digest food. Even when these people eat healthy foods, they don’t have enough pancreatic enzymes to break the foods down properly.

Millions of people haven’t been genetically endowed with the right digestive enzymes to thrive on a modern, industrialized diet. For example, African Americans are ten times more likely than Caucasians to lack the enzyme that breaks down milk. Because a lack of enzymes is a common problem, the False Fat Diet generally includes supplementation with specific enzymes.

Another cause of enzyme insufficiency is our failure to ingest the natural enzymes that exist in foods. Many whole, unprocessed foods automatically come with the enzymes that are needed to help digest them, but before we eat these foods, we often kill the enzymes by cooking, processing, irradiation, and storage.

Because it’s important to eat foods with live enzymes still in them, patients on the False Fat Diet tend to eat a lot of fresh, whole, raw foods.

Another critically important digestive substance that millions of people lack is stomach acid, or hydrochloric acid. Unfortunately, production of this acid decreases as we age, which is why indigestion is more common among older people. Many people mistakenly think they have too much stomach acid, because they often get heartburn — but the opposite can be true. Heartburn can also be a sign of low acid. When you don’t have enough existing stomach acid from day to day, your stomach secretes too much when you eat to make up for the deficiency. Later on, I’ll tell you how to fix this deficiency.

Risk Factor 4. We eat food that is too refined.

Too much of our food is stripped of fibre and then shredded, pulverized, powdered — and finally stuck back together again with gluey fillers. By the time we eat it, it’s not much more than a predigested mush of starch and sugar. Unfortunately, this excessive processing often allows the food to rush into the bloodstream before it undergoes the complete digestive process. If this ‘predigested’ food still had its fibre, it would stay in the gut long enough to be fully digested, or it would be carried all the way through the system by the fibre and eliminated. Because of this factor, I urge people to avoid overly refined foods.

Risk Factor 5. We create our own intestinal problems.

One of the most common and harmful of these problems is a condition that allows undigested food macromolecules to slip through the intestinal wall. This condition is called ‘leaky gut syndrome,’ and doctors have only recently realized how hazardous it is. A leaky gut‘s wall is more permeable than it should be.

This permeability can be caused by eating chemical additives and also by drinking coffee or alcohol with meals. If you’ve noticed that you most frequently have food reactions when you have a cocktail with dinner or coffee with breakfast, you may have leaky gut syndrome.

Another primary cause of leaky gut syndrome is overgrowth of the natural yeast Candida albicans. Candida is usually present in the body and is mostly found in the mucous membranes — especially those in the intestines. It normally stays in balance with other healthy bacteria, but it can get out of control and increase gut wall permeability. It proliferates if you:

  • Take antibiotics, which kill all bacteria.
  • Take birth control pills.
  • Take steroid drugs.
  • Eat foods, such as sugar, that cause yeast to multiply.
  • Eat things that contain lots of yeast, such as bread and beer.
  • Have impaired immunity.

Candida is a major cause of bloating and often causes a ‘beer belly’ look. In fact, I think that many heavy beer drinkers with beer bellies aren’t nearly as far as they look, but are just swollen with candida, reactive gas, and fluids. I had one patient who lost his beer belly in a matter of days on the False Fat Diet. He was thrilled with his quick response, and it motivated him to stay with the diet.

Happy Almost S.R.V. Day!

Stevie Ray Vaughan Remembrance Ride and Concert, Oct. 7

October 3 is considered Stevie Ray Vaughan Day, so what better thing to do than to come celebrate the life and music of Texas’ one and only Stevie Ray Vaughan with the 18th annual S.T.V. Remembrance Ride and Concert, October 7. It will be held in the world’s largest Hooters 11:15 sharp in the heart of West End Dallas.

The Stevie Ray Vaughan Remembrance Ride & Concert was started in the early 90’s as a way of honoring the life and music of Stevie, who passed away in a tragic helicopter accident during the late 80’s. All the proceeds from the concert will be going to the S.R.V. Memorial Scholarship Fund.

There will be various parties being held before and after the Remembrance ride and concert . A day before the big day there will be a pre-party held at Rick Fairless’ Strokers Dallas and the day of the parade and concert, which will be held in the Cowboys Dance Hall in Arlington from 12-6:30pm, there will be an after party at All Star Diamond Jim’s Saloon from 7pm to 2am.

Concert will showcase both famous and local talent blues bands like the Ian Moore Band, Kayla Reeves, Van Wilks, and the Harles Brothers, just to name a few. Pre-ordered tickets cost $20 and $25 at the door. All tickets are general admission and all seats are considered great seats. Parking is free.

So join in on the fun and the endless hours of music this October 7!

___________________________
Source: Stevie Ray Vaughan Remembrance Ride and Concert

The Saint Kawasaki W800


Deus Ex Machina are continuing to expand their footprint by opening flagship stores around the globe. Since their first store appeared in Camperdown, Sydney in 2006 they’ve opened 6 other international locations and although apparel may have become the biggest sector of the Deus business they’ve never lost sight of their beginnings as a custom workshop. Each store has its own team of talented builders who continue to produce great looking custom motorcycles while still retaining that unmistakable Deus style. Out of the Dues Milan premises, otherwise known as “The Portal of Possibilities” comes this latest custom build they’ve coined ‘The Saint’.


The Kawasaki W series is an old favourite of Deus ex Machina. The 650 version of Kawasaki’s ultra reliable, parallel twin was the subject of many of their first builds and they’ve done everything with it from hardtailed Bobbers to Cafe Racers. When the W800 was released a few years ago I felt that some of the W soul had been lost with the move to Efi and the removal of the kickstarter, but despite this The Saint has a timeless appeal to it. Looking like a bike that would have been at home in Bruce Brown’s original ‘On Any Sunday’ the team at the Milan based Deus have put together a custom that any classic bike lover could appreciate.


The Saint was built for one of the heads of the Deus Milan store, Santiago, who despite being a long time bike lover and rider was yet to own a custom. Looking back over the Deus portfolio it was the blacked out,  “Le Gicleur Noire” that appealed to him the most so it was decided this would be the template for the build, however it would need modifications to suit Santiago’s personal style.


The build began with the customary removal of superfluous parts to start the custom work on a blank canvas. Next step was to slim the bike down by adapting an original Yamaha SR tank, positioning it on the backbone of the frame to follow the curve of the cylinder heads and fuel pump was integrated to work with the bikes fuel system. To keep the handlebars looking clean a Daytona Velona speedometer was then mounted where the SR oil filler would usually sit at the top of the tank tunnel. A set of clubman style bars came next with with classic Beston style grips and a single low slung clubman mirror.


With the factory 2-into-2, chrome exhaust system gone a new, blacked out, 2-into-1 unit from SC-Project was added along with a set of new black rims wrapped in chunky rubber. To continue the  Tracker styling the bulbous airbox covers were replaced by hand shaped alloy plates with indents to allow the fitment of K&N pod filters. High mount fenders were also added to clear the rubber and all new lighting added to the front and rear.


The Saint was finished with the addition of a custom made seat and a slick paintjob by Kaos Design in Milan. If you happen to pass by ‘The Portal of Possibilities” chances are you’ll spot it parked out the front where Santiago admires it from his desk.

DEUS ‘PORTAL OF POSSIBILITIES’


First published by returnofthecaferacers.com/

How to park your bike securely

Because having your motorcycle nicked is about twice as likely as your car being half-inched – and such thefts often occur in temporary parking locations. Of course there’s no guarantee that your bike won’t be stolen – if a professional thief wants your bike he’ll probably get it. But combining as many security measures as reasonably and practically possible can prevent your bike being targeted.

What do I need?

An assortment of measures that collectively secure your bike effectively. It’s easy to recommend using 15 locks but its neither realistic nor going to guarantee security. But a disc lock, U-lock in situ at your regular parking place, a well-chosen parking spot, some security marking and some labels/stickers which make it obvious how your bike has been secured should do the trick.

What about alarms?

Some like ’em, some don’t but every little helps. We’ve not gone into them in depth here as there are so many different types and should be fitted by experts rather than DIY. If you’ve got one, use it and ensure that it’s obvious that an alarm is fitted – this may deter any opportunist thieves from having a go.

Anything else?

You’d be amazed how many bikers neglect to use the main security device – the steering lock – most bikes come with. Do it. Just make sure you don’t leave it in ‘park’ mode (activating the parking light) by accident and drain the battery.

1. U-lock carrier – Safety first! Whichever type of lock you go for make sure you carry them on your bike correctly and safely. Many modern machines have U-lock compartments under the seat. If not, special carriers can be fitted, sometimes behind the number plate, as above.

2. Disc lock bag – Ditto chains and disc locks. Don’t put them in a rucksack. They should either be packed carefully into a pannier (ensuring you balance the weight on the other side) or in special bags which attach to the pillion seat.

3. Motorcycle parking bay – Picking your parking spot is one of the biggest factors in whether your bike becomes another crime statistic. The best places are where it’s busy and with secure poles or railings to lock your bike to. Council bike parks can be located via local council websites. By varying your spot, you’ll prevent thieves ‘casing’ your bike.

4. Lock around a post – Lock your machine to something solid – like a lamp post – as tightly as possible to make it harder for a thief to insert a scaffold pole or similar to lever off the lock. If you regularly park in the same place, leave your lock attached to a post. But remember, parking on a pavement is likely to land you a parking fine.

5. Park it somewhere visible – Parking in winter or at night requires extra vigilance so make sure your machine is left in a well-lit area where it is busy and/or overlooked. If your bike is in constant view and visible it’s much more likely to be left alone. If it’s hidden in the dark it can be tampered with.

6. Disc lock snug to caliper – Fit the lock through the disc snug to the caliper (so that if you forget to remove it before trying to wheel the bike forward it won’t move). Other tips to avoid riding off with the disc lock in place include using a disc lock warning cable and putting a reminder sticker on your top yoke.

7. Chains, it’s preferable to use the lock to secure your machine to an immoveable object. In addition they should be used to make the bike immobile in its own right. Fitting snugly through the rear wheel and swingarm is ideal. Team it up with a disc lock at the front.
8. Brake lever lock – One type of lock often overlooked, but which is almost as portable as a disc lock and can be a good supplement to other security devices, is the brake lever lock, which clamps the front brake lever fully on. Just try riding off with that on…

9. Smartwater – A security marking system based on what they call a ‘forensic fingerprint’ – basically a solution containing minute particles marked with a unique code. The solution, while being virtually invisible to the naked eye, glows under UV light and is practically impossible to remove. A handy way to prove a bike is yours.

10. Ultraviolet pen – Another cheap and quick way of protecting your bike is to mark all the main body panels, commonly with the bike’s registration number or your postcode, with ink only visible under ultraviolet light – although this is only a deterrent if your bike is labelled as being security marked.

11. Datatag – The most commonly used and respected electronic security marking system. Involves both security etching components and inserting scannable microchips into your bike, whose details are then logged on to a central database. Reckon on around £60 for a kit.

12. Security stickers – It sounds obvious but the biggest deterrent is making it obvious to potential thieves that your bike is fitted with various security devices – stickers saying ‘Warning – alarmed’ are a good thing, even if an alarm or suchlike isn’t actually fitted.

___________________________________________
Source: Motorcycle News (11/30, AP)

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

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

See You In The Games!

Trust Us, This Weight-Loss Tip Is Actually Doable

Trust Us, This Weight-Loss Tip Is Actually Doable

by Leta Shy
Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. “I tried everything,” she recently told us, adding that she also suffered from eating disorders and body dysmorphia. “I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme.”
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn’t sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she’s teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of “three miles or 30 minutes, every day” is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. “I really do believe wholeheartedly that the middle road is the way to go,” she says. “Anything extreme is not long-lasting.”
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. “I come from a background of injury, and I had knee surgery, so you can’t tell me to go and take some crazy bootcamp class,” she says. “Because my knee will start to hurt, and then what’s going to start to happen, I’m going to freak out that I won’t be able to do that for the rest of my life.” Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. “Women need to feel empowered,” she says. “They need to feel like what they’re doing is something that they somewhat enjoy and that they can have a grip on. And that’s why I believe in this three or 30 rule.”
Source

Integrating Peer Feedback

Sometimes my students surprise me.

We’re studying the Measurement and Data standards right now in math, and we were struggling a bit with 4.MD.2 – the measurement word problems standard. We’ve been using some of the free math units from Engage NY (a resource I highly recommend), and we were on day 3 of working through word problems, and I knew I had to mix it up a bit. Here’s what we did.

First, students worked through 6 word problems from module 2. The word problems were multi-step and used many different types of metric measurement. They completed these problems independently, but they could consult other students if they got stuck. Once everyone at the table finished, they checked their work with each other to make sure they agreed on the same answer.

Next, I assigned each table a different focus problem from the 6 that they solved. They had about 10-15 minutes to work together to design a poster that explained the problem and solution. They could represent their work any way they wanted, but the work had to speak for itself — they wouldn’t be there to explain the poster to anyone else.

Once the posters were completed, I gathered the students together on the carpet, and we reviewed the Standards for Mathematical Practice using these posters I’ve made:

We talked about using these standards as opportunities to give feedback. We also discussed how effective feedback needs to be specific and constructive. If you like something, say what, specifically, you liked and how it helped communicate an idea. If something needed to be improved, explain what and how that could be done.

Once I felt like the students had some ideas for ways to give good feedback, I had the students do a gallery walk around the classroom to look at the other posters. In a gallery walk, students use sticky notes to comment on other people’s work. They can leave positive and/or constructive feedback. I let the students comment anonymously if they wanted, and they were able to reference the SMP posters if they needed ideas (I gave them access to a digital copy on their iPads). I used a timer, and they spent 5 minutes studying and commenting on each poster before rotating.

Once they’d rotated through all of the posters, the returned to the poster their group had made, and they took a few minutes to read the feedback. I had them work together to sort the feedback into the categories “helpful” and “not helpful.”

We shared a few examples of helpful comments with the whole class:

  • “I like how the team drew pictures to represent the problem, but I think the team could have explained what each picture represented from the problem.”
  • “The pictures aren’t in proportion to one another. The drawing of 1,500 mL is much larger than 3 L, but really the 3 L should be larger.”
  • “Something I really like about your poster is that it has pictures to represent the problems. One thing that you could have done differently is represent the subtraction and addition with a tape diagram.”
  • “You could have represented the answer in mixed units to make your answer clearer.”

We then talked about unhelpful comments — one word comments or feedback that focused more on style than substance.

Overall, this lesson was very helpful in getting the students to think about the Standards for Mathematical Practice and how to give effective feedback. Each group had ideas for things they wanted to change on their posters based on peer comments, and some groups even asked to work on it more during recess! It was also a good reminder for me that students can give each other powerful feedback, and I need to provide them with more opportunities to do this across the subject areas.

If you’d like to get a copy of my student-friendly Standards for Mathematical Practice posters, they’re available in my TpT store by clicking the image below.

What are some ways you incorporate peer feedback in your classroom? I’d love to hear more ideas in the comments section!

It’s Not Just You ™ – Heroes Of The Storm ‘Screen Shake’ = ‘Motion Sickness’ (Dizzy, Nausea, Headache) [Notification]

Just a quick post to let others know that – if you are experiencing this phenomenon – getting dizzy or even nauseous while playing Heroes Of The Storm lately: It’s Not Just You™… I even whipped up an Example of the effect, for those that aren’t quite noticing it:

Example of ‘the screen shake effect’ I made, in GIF format
(Click to see slightly larger Full Size)

I first came across this in the Official Heroes Of The Storm Forums at Battle.Net. It was originally posted by “Phoenix” a couple of weeks ago, here. Although I have seen it personally in-game (noticed it), I have not suffered the nauseating effects that many may/do suffer with this Special Effect the game offers – even though I have experienced ‘game motion sickness’ from other games. [I did notice when testing and creating the above Example, that it made me slightly queasy however..]. Mainly, I have ‘been lucky’ with not experiencing it because I do not normally play the Heroes that have/produce this effect (the ‘screen shake’ effect). Here is a list of all the Heroes and Spells that can produce this effect, thanks to a helpful post by “Hatsoz” on the Official Forums:


Spells with Screen Shake
Zagara – Nydus Network (R)
Genji – Swift Strike (E)
Sgt. Hammer – Concussive Blast (W), Blunt Force Gun (R), Napalm Strike (R)
Gazlowe – Deth Lazor (W)
Lucio – Soundwave (Q), Sound Barrier (R)
Valeera – Blade Flurry (W)
Zul’jin – Twin Cleave (W), Guillotine (R)
Ragnaros – Sulfuras Smash (R)
Alarak – Lightning Surge (E)
Cho – Upheaval (R)
Karazhim – Radiant Dash (Q) (Only with Volley of Blows Talent Lv. 16), Seven-Sided Strike (R)
Anub’arak – Burrow Charge (E) (Upon resurface)
Li Li – Water Dragon (R)
Diablo – Shadow Charge (Q), Fire Stomp (W), Overpower (E)
E.T.C. – Face Melt (W), Stage Dive (R) (Landing only)
Falstad – Hinterland Blast (R)
Kerrigan – Impaling Blades (W)
Muradin – Thunder Clap (W), Dwarf Toss (E), Haymaker (R)
Sonya – Ancient Spear (Q) (On Hit), Leap (R)
Stitches – Slam (W)
Tyrael – El’druin’s Might (Q) (On sword landing), Angelic Flash (Q) (Teleport to sword), Judgment (R)
Uther – Hammer of Justic (E), Divine Storm (R)





Heroes with No Screen Shake
Valla
Tyrande
Lunara
Kael’thas
Zeratul
Cassia
Probius
Varian
Samuro
Zarya
Auriel
Gul’dan
Medivh
Chromie
Tracer
Dehaka
Xul
Li-Ming
Greymane
Gall
Artanis
Lt. Morales
Rexxar
Leoric
The Butcher
Johanna
Sylvanas
The Lost Vikings
Thrall
Jaina
Azmodan
Chen
Rehgar
Murky
Brightwing
Tychus
Abathur
Arthas
Illidan
Malfurion
Nazeebo
Nova
Raynor
Tassadar

I experimented with every single Graphic Setting available in the game (eventually running it on the Lowest Possible Settings) and could not find a Setting that disabled this effect…. I first tried Physics, then other effects-affecting settings, such as Shader level, and more, until everything was at the lowest possible Settings and still the effect appears in-game.

I even looked through the game directories (folders) for some sort of editable configuration file, but the only ones present were ‘protected’ by Blizzard, by being compressed or encrypted in their own proprietary encapsulation of some sort (which renders the files not easily readable or editable by normal means – this is understandable, as they do not want their game easily ‘hacked’ or negatively affected by end users).

So, for now – unfortunately – there is no solution for this, for sufferers of this effect. The only recourse, until Blizzard puts in an option to Disable Screen Shake, is to avoid the Heroes that produce this visual effect.



Just letting Sufferers know: It’s Not Just You™!
[I will try to remember to return to this Post and Update it once Blizzard adds this option – or a workaround is found]

Low flyer: Yamaha XS650 by Clutch Custom

Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.


We’ve probably used every superlative in the book to describe the Clutch Custom style by now. Propriétaire Willie Knoll builds bikes that we just can’t tear our eyes away from.

As we’ve come to expect from the Paris-based builder, this XS650 is low-key and refined. But it’s stacked with hand-made bits and pieces—details that M. Knoll prides himself on, but claims won’t be noticed at first glance.
Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.


For starters, the XS650 now packs an extra wallop thanks to an engine rebuild with a 750cc big-bore kit. Helping the extra cubic centimeters do their job are a pair of Dell’Orto carbs, K&N filters and classy Spark mufflers.

The front-end has been thoroughly re-engineered too, with a set of Yamaha SR500 forks mated to custom-made triple trees.
Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.


The front drum brake is also from an SR500. Like the stock XS650 rear hub, it’s laced to a new 18” rim, wrapped in Avon Roadrider rubber.

To clean things up visually, Willie’s cut the wiring right down. (Since the XS650 has a kick starter, he’s also eliminated the battery.) The stock fuel tank has been re-tunnelled to accommodate the remaining electrical components.
Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.


The café-esque seat unit and cowl are hand-made, perched on top of a re-worked subframe.

Other one-off bits include new clip-ons, foot pegs, exhaust and headlight brackets and a very neat gas cap. Minimalist lighting rounds off the package.
Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.


Willie has kept the finishes on the XS650 raw and industrial—with just a splash of color on the fuel tank and headlight lens.

We applaud Monsieur Knoll for his impeccable taste. And we’re intrigued to hear that what started out as a personal project is now for sale.
Would it fit in your garage?
First appeared in www.bikeexif.com
Low flyer: a cafe-styled XS650 from Clutch Customs of Paris.

‘Fast N’ Loud’ and ‘The Devil’s Ride’ start new seasons Monday

Weekly dose of reality: The Discovery Channel hits the road tonight with the second-season premieres of its two fast-and-loud reality shows, “Fast N’ Loud” and “The Devil’s Ride.” The motto behind these blood, sweat and gears offerings is “restore the roar.” Like that’s a problem in the noisy universe known as reality television.

First up at 9 tonight is the second season premiere of the aptly named “Fast ‘N Loud.” This is the domain of car fanatics Richard Rawlings and Aaron Kaufman. Motor mastermind Richard and mechanical prodigy Aaron scour the junkyards of Texas in search of buried automobile treasures. The plan is to unearth forgotten and neglected vintage cars, then restore them at their Gas Monkey Garage in Dallas, Tex.

This season, the “Fast ‘N Loud” duo are searching for one of the rarest of all finds, the Ferrari F-40. The goal is to take one from rust bucket to gold mine.

The next stop is the 10 p.m. season opener for “The Devil’s Ride,” Discovery’s look into the world of motorcycle clubs. This season promises to take viewers to the San Diego front lines of a brewing biker war between the Laffing Devils, once the city’s fastest-growing motorcycle club, and the Sinister Mob Syndicate (Sin Mob, for short).

When the engines get revving on the second season, the leadership of the Laffing Devils is in a complete uproar. Founding member Danny Boy is butting heads with Sandman, and Billy hte Kid is missing. To make matters worse, Sin Mob’s president is an ousted founding member of the Laffing Devils.
You’re thinking subtle and refined? I’m thinking you’ve got the wrong night on the Discovery Channel.

_____________________________
Source: Cleveland (Dawidziak, 2/18)

‘82 Yamaha XV920 – Hageman Motorcycles

GreenXV01
Written by Martin Hodgson.
In 100 years time when they write the history of the current custom motorcycle renaissance that we are living through you can be sure that Greg Hageman will be one of the leading names credited for spurring the revival. He can turn out a mean Harley, cafe a Honda and build just about any style of bike but it’s his incredible work with Yamaha Virago’s of the early ’80s that have really won him acclaim around the world; from magazine covers, to TV features and the trophies to match. But not only has Greg inspired a new generation of XV builders keen to tackle the old V-Twin he’s also produced a range of quality parts for his fellow customisers and without him leading the resurgence of the models popularity you have to wonder if the all new Yamaha “XV950” Bolt would ever have eventuated!

It was no surprise that when the Bolt was released and Yamaha arranged a build off between ten workshops that Greg took out the top prize with a vintage scrambler take on the all new XV. This latest build however is a little of the old and new, based on a 1982 Yamaha XV920 with a modern twist, the running gear is taken from a 1998 XV1100. “This bike was built for the perfect customer, someone who was more interested in performance, function and reliability than budget. He asked for a classic scrambler look that would mainly be ridden on road, but have the ability to occasionally stray off into the back pasture to check on his horses,” explains the main man from Hageman Motorcycles. Greg’s bikes are always picture perfect, like something you would expect to find on a new bike showroom floor, so the 82 frame might be thirty odd years old but you’d never know now that it’s had the Hageman treatment and is finished out in all black.
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The standard subframe is gone and bolted to the back is one of Hageman’s own straight from his parts catalogue, these have become a must have item for so many Virago builders and while many have tried to imitate there is nothing like the real thing! With the customer wanting the option of taking short rides two up the subframe was modified to accept this seat that provides plenty of comfort and practicality without taking anything at all away from the looks. If Greg’s subframes provide part of the all-important skeleton of a world-class Virago build his fabrication skills have also stood the test of time making beautiful Benelli tanks fit perfectly on the Yamaha frame. This bike is no different with the classic tank getting a pair of Yamaha badges and a flip style fuel filler. “As you can probably tell we were really going for a British look, the owner had the tank painted by Moecolors of Tampa to match an old MG he was rather fond of.”
GreenXV02
To let the paint work really stand out the front and rear fenders are not only exceptionally practical but have been polish to a brilliant shine. The addition of racing side covers is another Hageman signature that gives you more than a subtle hint of the inspiration of this classic Scrambler. With the Green Machine now looking a treat it was over to functionality as Greg’s bikes are built to ride and the suspension has come in for a thorough overhaul. The stock forks are swapped out for a late-model HD entire 39mm front end. Not stopping there the forks have been rebuilt with improved springs and preload adjusters. Out back the unique in frame mono-shock has been swapped out for a Hagon unit that also features a remote adjuster. Arresting forward momentum is done courtesy of a single drilled disc rotor up front and the beefy Yamaha drum at the rear.
GreenXV11
But getting that momentum well and truly underway is the very clever engine swap that Hageman has performed mating the ’82 XV frame with the newer and bigger capacity ’98 engine. Before the big block 1063cc engine was fitted into place Greg treated it to polished stainless fasteners and a thorough detail. With just 2,000miles on the clock it was in brilliant condition and the far superior ignition and starting system leads to a classic bike with modern reliability. The standard carbies have been ditched for Mikuni VM items that add even more torque and top end performance. Given the owner wanted the ability to go off-road to check on his horses Greg had to come up with an exhaust system that looked good, was performance orientated but didn’t put a fright up the ponies. “The exhaust is something I made using Cone Engineering “Quiet core” mufflers, making the secondary baffles removable. It’s a two into one, into two system.”
GreenXV10

With the major components taken care of Greg spent a good deal of time piecing together all the little parts of a motorcycle that turn a custom into a truly functional machine you can ride daily. “I added a Motogadget M-unit, Motogadget bar end turn signals for the electrics. The Speedo is Acewell, I like the simplicity of using and installing this speedo.” The flat track bars keep the look spot on and with just the small Motogadget switches, master cylinder and a single mirror result in an extremely clean look that is still utterly practical. The headlight gets protection from a mesh stone guard while an old school taillight sits out the back on the rear fender. There is passenger fold up foot pegs for the pillion and Greg put in special effort on the riders peg placement, as the customer is 6’4″ and wanted a comfortable ride that was still sporty in nature.
GreenXV14
Finishing up the build are the excel alloy rims with stainless spokes that have been laced to the standard hubs. Rubber comes courtesy of Kenda dual sports “less aggressive since it’ll spend the majority of time on the pavement.” Which is yet another reason a Hageman build is such a work of art; they look good enough to enter any show and take home the trophies, yet never compromise on being a useable motorcycle. “The bike runs, rides and handles very well, mission accomplished.
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The bike is most of all, very fun to ride, comfortable and dependable unlike so many customs on the market I see being built today. I like to emphasize both functionality as well as the cosmetic look.” Greg’s longevity and success is simply a commitment to delivering in every area a motorcycle should, with no corners cut and an end product straight from the top shelf!

GreenXV07
  First read on www.pipeburn.com

Surprisingly simple tips from 20 experts about how to lose weight and keep it off

Surprisingly simple tips from 20 experts about how to lose weight and keep it off by Julia Belluz

If anyone knows how difficult it is to lose weight and keep it off, it’s me. My struggle took off as soon as soon as I entered adulthood. At 18, in my last year of high school, I moved to Italy. In six months, in a town near the Adriatic sea, I managed to put on 25 pounds.

The reason for my Italian waist expansion was clear: I ate ice cream, bread, andmozzarella di bufala like I’d never see it again. Before school, it was not uncommon to stop at a cafe and gossip over cappuccinos and bomboloni — custard-filed donuts. After school, gelato. Dinner usually featured plates of pasta, cheese, and bread. Who needed vegetables when you had fresh mozzarella?

The stay in Italy was delicious. I made friends. I learned the language. I studied the streets, squares, and galleries of Rome and Florence. I also got fat. It took about three years to return to my pre-Italian sojourn size. And keeping the weight off since then has required daily thought and effort: avoiding sugary drinks and late meals, preparing food at home whenever I can, keeping running calorie counts in my head or iPhone app, and regularly weighing myself. When the number on the scale goes up, I try to figure out where I’m going wrong and re-focus. I don’t view these efforts with disdain; I accept that they’re a necessary part of staying healthy.I did more than 20 interviews with leading nutrition researchers. I distilled what they told me, for you.

It is with this context that I give you what I hope is a helpful guide to thinking about weight loss. Again, I know how difficult it is to manage one’s weight, and how annoying it is to see articles about “10 tricks” that will help bust your belly fat or promises about magic diet-pills and potions. I know from personal experience that there are none, and I wanted to offer you an alternative, something that actually reflects clinical experience and what science tells us about keeping healthy.

I conducted more than 20 interviews with leading diet and nutrition researchers, registered dietitians, physicians, and evidence-based thinkers on weight loss from across North America. Together, they’ve written or reviewed hundreds of studies and treated thousands of patients. I asked them pretty basic questions: based on the best-available evidence, what advice do you have for people who struggle with their weight? What do your patients who lose weight and keep it off have in common? Where do people go wrong? I distilled what they told me, for you.
1) There really, truly is no one “best diet”

The experts I spoke to all emphasized that science has now shown us, pretty much unequivocally, that all diets — low fat, low carb, Weight Watchers, Atkins, etc. — have the same modest results in the long run, no matter their macronutrient composition.

Consider the findings of Dr. Mark Eisenberg, who looked at the research on the South Beach, Atkins, Weight Watchers, and Zone diets for his recent review. He and his co-authors found that no matter the diet, people tended to lose about five to seven pounds in a year, eventually regaining some of that weight later.

This latest bit of research follows other large-scale studies that have come to the same conclusion. This randomized trial involved 300 women on either low-carb, high-carb, or low-fat diets. The researchers found that, while women on a low-carb diet (specifically Atkins) lost a little more, weight loss through this diet was “likely to be at least as large as for any other dietary pattern.” In other words, there was no “best diet.”

Weight change on various diets over one year

(JAMA)

Instead of studying the effectiveness of one diet over another, the researchers I spoke to said they were moving toward trying to understand better how individuals — with their varied personalities, preferences, and genetic makeups — respond to different lifestyle changes. The future is in figuring out more tailored alternatives to the current one-size-fits-all approach, they said.

Until we have that answer, the findings from the literature should be liberating: they mean that we’ve been sold this idea that if we just buy into one particular diet, we will walk the path to thinness. But science (and experience) have shown us that that’s not true. You can save your money, and tune out fad diets that will inevitably come in and out of fashion. There’s no need to wedge your habits and preferences into an unreasonable or unsustainable diet plan that time has shown will fail. Instead, the experts suggested cutting calories in a way that you like and can sustain, and focusing on eating more healthfully.

As a guiding principle, Dr. Arya Sharma, director of the Canadian Obesity Network, simply tells patients, “The first thing you want to do is eat regularly. If you’re starving, you’re not going to make sensible choices.” That doesn’t mean snacking all the time, he added, but just making sure you don’t arrive at your next meal hungry. Then, he tells patients to eat more fruits and vegetables, and fewer “empty calorie foods” such sugary drinks and processed snacks.

That’s similar to the approach Matt Fitzgerald, author of the book Diet Cults, takes. He told me he ranks foods on an evidence-based quality hierarchy, from more healthy to less healthy:
Vegetables
Fruits
Nuts, seeds and healthy oils
High-quality meat and seafood
Whole grains
Dairy
Refined grains
Low-quality meat and seafood
Sweets
Fried foods

Eat more of the foods at the top, and fewer as you run down the list.

If you need an even simpler guide, there’s the “half-plate rule”: make sure half of your lunch and dinner plates are composed of vegetables and fruits; the other half, protein and starch. These are reasonable approaches to eating more filling and fibrous foods that aren’t calorie dense — which is what everyone I spoke to recommended.
2) People who lose weight are good at tracking — what they eat and how much they weigh

Some of the best research on what works for weight loss comes from the National Weight Control Registry, a study that has parsed the traits, habits, and behaviors of adults who have lost at least 30 pounds and kept it off for a minimum of one year. They currently have more than 10,000 members enrolled in the study, and these folks respond to annual questionnaires about how they’ve managed to keep their weight down.

The researchers behind the study found that people who have had success losing weight share a few things in common: they weigh themselves at least once a week. Theyexercise regularly at varying degrees of intensity with the most common exercise being walking. They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. They also tend to eat breakfast. But there’s a ton of diversity as to what makes up their meals. (Read: again, there was no “best” diet or fad diet that did the trick.) And they count calories.”Start with a food diary. You need to know where you’re at to know what you should change.”

That last point is one that obesity physician and Diet Fix author Dr. Yoni Freedhoffdwells on. “The most important thing to start with is a food diary,” he said. “They aren’t sexy or fun, but before you start a diet, you need to know where you’re at to know what you should change.”

The food diary should be used before you begin changing your eating habits, to reflect on where you’re at, where you may be going wrong, and where you can cut back. Then as you go along in your weight-loss quest, he said, the food diary can help you stay focused. “Keeping a food diary in real time reminds you that you’re trying to make healthful choices and change.”
3) People who lose weight identify their barriers and motivations

The National Weight Control Registry is not a controlled experiment; it does not randomize various weight-loss interventions to groups of people and then see which ones lose weight. Instead, it takes people who are already successful and examines what they did to be so. One thing that this group has in common is that they’re clearly highly motivated: they continued weighing themselves, tracking their calories, and limiting their diets — long after they lost weight.

A number of the experts I spoke to said the people they’ve seen experience a sustained weight loss identified their goals and motivations and hung on to them for the long period it took to slim down and keep the weight off.

To tease this information out of patients, Dr. Matthew Gillman, director of the Obesity Prevention Program at Harvard Medical School, said he always starts by interrogating people about their weight-loss intentions. “I will ask someone what are their goals, and how they envision themselves getting there, and what types of things would allow them to make changes, and then how confident they are in making those changes.”

Cornell professor Dr. Brian Wansink said that when people ask him about how to lose weight, he counters with a series of questions. “The most important thing you want to figure out is whether somebody really wants to lose weight,” he said. He explained that people might think they want to slim down, but when they actually reflect on the sacrifices and commitment required — realize they aren’t ready.

Equally as important, said Dr. Sharma, is to identify barriers to weight loss. “The first thing you want to address is why you’re gaining weight in the first place. It could be genetic. It could be stress, having a chronic illness, a medication you’re on.” There is also a clear correlation between obesity and other social-determinants of health, such as income and education. Obviously, some of these barriers will be easier to overcome than others. But isolating and addressing them wherever possible, he said, is really important for making any sustained lifestyle change.
4) Diets often fail because of unreasonable expectations

The message I heard from doctors was remarkably consistent: people who go on diets often set themselves up for failure by expecting results too quickly, picking a plan that either doesn’t fit with their lifestyle or is impossible to maintain.

Dr. Maria Collazo-Clavell, a Mayo Clinic obesity specialist, said people go wrong when they think about weight loss on a short time horizon: for a summer holiday, an upcoming wedding. “These short-term approaches do not work,” she said.

More on weight loss

The right way to count calories, according to weight-loss experts

Everything you wanted to know about obesity and weight loss

21 maps and charts that explain the obesity epidemic

“The biggest pitfall is trying to lose too much weight too fast,” said Canada’s Dr. Sharma.

Harvard’s Dr. Gillman took a commonsense approach: “People have gained weight over a period of years. They are not going to turn it around overnight. If you try to do that, you’re more likely to regain.”

Dr. Freedhoff said he sees people “under-eat, over-exercise, or both at the beginning of weight loss. It’s seductive to see the scale go down.” But they inevitably fail at maintaining an impossible and unrealistic regimen. “Trying to be too perfect is a huge problem for people in diet world,” he added.

“You don’t need to be a saint; you need to be a smart sinner,” said Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center.

Katherine Zeratsky, a registered dietician at the Mayo Clinic, also said unreasonable expectations — and the self-berating that often ensues — just makes weight loss even more difficult. “When people try and fail, their confidence is so low, and they just lose the confidence to believe they can really sustain even a more reasonable change, or they don’t think the reasonable change is going to do much.”

Again, these insights should be liberating: change a little at a time, and think long term. Patience, these doctors promised, will pay off.
5) People who lose weight know how many calories they’re consuming — and burning

Another weight loss pitfall people make has to do with the lies we tell ourselves about how much we’re eating and burning off.

Studies have found that people very often underestimate how many calories they eat and overestimate how many they use up during exercise. This is easy to do even when you’re keeping a food diary.

We play other tricks on ourselves, too: healthy foods sometimes have a “halo effect” and when added to a meal (i.e. cheeseburger with a side of salad) cause people to believethat the overall calorie content of the meal somehow, magically, decreases.

“The halo effect”

(Journal of Consumer Psychology)

This study found people vastly misjudge the sugar content of fruit juices, believing they are healthy. Dr. Frank Sacks, who has conducted several pivotal studies on diet at the Harvard School of Public Health, said he’s seen people make these misjudgments when trying to lose weight time and again. He had a friend who complained about his recent weight gain, and when Dr. Sacks asked him about what he was eating, the friend admitted to drinking the equivalent of 1,000 calories worth of orange juice every day. “That was the biggest single source of calories in his diet,” said Sacks.

To get a sense of what you’re truly eating, measure your food for a period, suggested Dr. Freedhoff. Use scales and measuring cups in your kitchen. At restaurants, use your handto help you estimate portion sizes. You won’t always need to do this. But you’ll quickly learn how much you’re actually consuming. And it’ll help you to make sure you’re not wasting your time with that food diary and delaying the results of your efforts.
6) There are ways to hack your environment for health

The weight loss experts all described to me how they trick themselves and engineer their environments so that maintaining a healthy weight is easier.

As Dr. Sacks said, “In the home, I’ve gotten rid of stuff that I’m likely to overeat. I don’t have boxes of cookies on the dining room table that I can just eat. I don’t have that stuff around.”

Echoing Dr. Sharma’s earlier advice, Dr. Freedhoff believes in hunger prevention: he often pre-eats before a meal — usually a small serving of protein, because it’s more satiating than carbohydrates — to avoid over-indulging later. He also tries to stay away from alcohol before starting a meal, since there’s good evidence that alcohol stimulates appetite and leads to overeating.

Dr. Wansink, of Cornell, is the master of hacking your environment so that healthier choices are easier to make. In his latest book, Slim by Design, he outlines his findings from his behavioral research: he has found that people served from their stove or counter ate 19 percent less food compared to those serving themselves right off the table. He has found that food placement matters: you’re three times more likely to eat the first food you see than the fifth one. In another study, he found that people tend to eat about 60 extra calories per meal when they eat off larger plates, so he suggests replacing 12-inch plates with 10-inch ones.

Now, some of these tips might sound ridiculous — who wants to throw away their plates? — but the underlying theme is sound: environmental cues, not hunger cues, often cause people to overeat.

We might not have control over the temptations we’re exposed to outside the home (the cakes and muffins on display as we line up for our coffee in the morning; the giant portion sizes at our favorite lunch spot), but making subtle changes to our surroundings — keeping cookies out of sight, serving ourselves off the stove instead of the dinner table — can nudge us in a healthier direction.

“It’s easier to become slim by design than slim by willpower,” Wansink said. “Design you change once; willpower you have to do every day for the rest your life.”
7) Exercise is surprisingly unhelpful for weight loss

This review of studies on exercise and weight found that people only lost a small fraction of the weight they expected to given how much they were burning off through their new exercise routines. Some overweight people even gain weight when they start exercising.

This is mostly due to the fact that people develop “compensatory behaviors” when they exercise, thinking they can have those extra treats because of all the work they did, said Tim Caulfield, author of the Cure for Everything. “They go for a run, and then eat a high-calorie muffin, and completely neutralize that run. You’re not going to lose weight.”

This isn’t to say that exercise isn’t hugely beneficial for health: it raises mood, protects against disease, boosts energy, and improves sleep quality, just to name a few well-documented benefits.”I don’t have boxes of cookies on the table that I can just eat. I don’t have that stuff around.”

Physical activity is also extremely important for weight maintenance. In one study, which looked at 20-year weight gain in over 3,500 men and women, those who were physically active gained less weight over time and had smaller waist circumferences compared to inactive people.

But exercise alone isn’t going to lead to a great slim down. When a bunch of studies on the question of weight loss and exercise were taken together, researchers found that,overall, exercise led to only modest weight loss. When compared with no treatment, exercise helped people lose a small amount of weight, and when people started to exercise and cut their calories, they lost more weight than with a diet alone. Again, the health benefits of exercise came through in this study: even when exercise was the only intervention for weight loss (so no diet) study participants saw a range of health benefits, reducing their blood pressure and triglycerides in their blood.

The take-home message here: science has shown us that slimming down by exercising alone doesn’t work for most people. Physical activity is more important for weight maintenance than for weight loss. What matters most for weight loss is controlling calorie intake.
8) Weight loss medications aren’t very useful. Neither are “metabolism boosting” supplements.

Overall, the obesity doctors said they were unimpressed by the prescription weight-loss medications that are currently on the market, though some think they might have a role to play in some cases of obesity, particularly when used to complement other lifestyle changes.

Dr. Collazo-Clavell, at the Mayo Clinic, reviewed the literature on diet drugs, and said, “There have been a couple of recent studies, where the people who tend to do best with prescription medical therapies for weight loss are the group initially focusing on lifestyle changes, and lose weight, and then go on to a medication to help.” She added: “I do believe these medications have a role but I’d strongly discourage saying they’re the quick and easy fix.”

Other doctors were less hopeful. “I’m not using any of these in my practice because the results and/or side effects haven’t impressed me,” said Dr. Donald Hensrud, who co-chaired the American Heart Association’s obesity guidelines. “There’s just not a lot of benefit and too many risks.”

Dr. Sharma said the medications might be helpful for people who are suffering with other health problems as a result of excess weight, and that interested patients should discuss the harms and benefits with their doctors.

As for supplements that claim to “boost your metabolism” for weight loss, you can just ignore these outright. Nothing you eat can speed up your metabolism to the point of slimming down. What’s more, obese people don’t necessarily have slower metabolic rates than thin people, so that whole notion is bunk.

“We’ve measured the resting metabolism in lots of skinny people and in lots of people with serious weight problems, and everything in between,” said Dr. Michael Jensen, an expert on metabolism at the Mayo Clinic. “Whether you’re above or below average, skinny or obese, as a rule you cannot say obese people have lower metabolism rates than lean people. That’s just not true.”

“We do know obese people tend to be up and about about two to two-and-a-half hours a day less than lean people,” Dr. Jensen said. “My take is the amount of physical activity we do and the amount of calories we take in is far more important than what we do at rest.”

Even though you can’t control the speed of your metabolism, you can control how many calories you eat and what you burn through physical activity. When people ask Dr. Jensen how to boost their metabolisms, he tells them “go for a walk.” That’s something supplements like green coffee beans or raspberry ketones just won’t do. And it’s free.
9) Forget about “the last 10 pounds”

People who lose weight but don’t quite make it to their goal often complain about “the last 10 pounds.” Surprisingly, the obesity doctors I spoke to said you should just forget about them if they are that hard to take off.

“If the last 10 pounds are more difficult to lose than the rest, that suggests to me they will be regained,” warned Dr. Freedhoff. “If you need to try harder to lose that weight … the pounds will just come back.”

Dr. Cheskin put it even more simply: “It’s not worth it for the last 10 pounds. You’ve gotten almost all of the health benefits and probably most of the social benefits of losing weight if you’ve got two-thirds of where you’d like to be.”

He said even losing five percent of your body weight is great for your health. “People should be very pleased with getting partway there.”

Source

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

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

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




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

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

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

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

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

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

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

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

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

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


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

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

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

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



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




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

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

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

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

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

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

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

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

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


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

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

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



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

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

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

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

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

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

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

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


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



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

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

    Remember: 
    Junk Items = Scrap Components = 
    Building Materials!


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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




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

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

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

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


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

    Did someone say CHEATS?

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


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

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

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

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

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

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

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


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

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

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


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

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

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

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

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

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

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

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

     bat allbasefood

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

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

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

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

    bat allbasematerials

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

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

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

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

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

     bat allyourbase9k

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



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

    3 Reasons Why All Calories Are Not the Same

    3 Reasons Why All Calories Are Not the Sameby Robert Lustig

    Cutting-edge experts say the “calories in, calories out” philosophy is oversimplified and inadequate.

    Quality of calories determines the quantity your body burns or stores, says Robert Lustig, MD, author of the recently published book Fat Chance: Beating the Odds Against Sugar, Processed Foods, Obesity, and Disease. He shares these fascinating examples of how calorie quality affects your weight and health.

    Fiber

    Fiber delays the absorption of calories. For example, when you eat a 160-calorie portion of almonds, you absorb only 130 because some calories are delivered to your intestine, where your gut bacteria burn them for their own energy source.

    Protein

    You use twice as much energy to metabolize protein as carbohydrate—due to the thermic effect of food. Protein also reduces hunger hormones more than carbs do

    Carbs

    Starches (like potatoes) contain mainly glucose, which every cell in your body uses for energy. Fructose—found in soda and candy and added to most processed foods—is metabolized in your liver as fat, which drives chronic diseases such as diabetes.

    Source

    Guild Wars 2: How To Ride “The Train” of Queensdale (Champion ‘Farming’ Runs As A Group) Tutorial with Map

    [NOTE*** As of April 15th, 2014 the changes to the game with the April 2014 Feature Pack update have altered The Train route somewhat – these changes will be updated in this map and article as they solidify into a commonly-agreed Route…
    FURTHER UPDATES AT THE BOTTOM OF THIS ARICLE]

    Ah, Guild Wars 2… I’m having so much fun with you, I can barely stop to start typing helpful Tips for others to read! Why are you so awesome? Oh, that’s right, your creators and other ArenaNet buddies heard the nighttime wails of MMORPG players from other games around the globe and listened intently to our cries, wanting to soothe us softly by satisfying requests we players have made of all of those other games, didn’t you? Oh, yes you did.  The result: a game I wish I had gotten into a lot sooner… Thank you, ArenaNet.


    For those new to the game (or those who haven’t done this before), in the beginning area of the Human lands of Kryta, there is a phenomenon called “The Train”. After asking a few questions in-game and watching it a while, and then joining in on it off and on, on my own, I feel I can now safely share a simplified Tutorial on ‘The Train’ and explain to others (mainly newcomers to Guild Wars 2) what it is and how to be a part of it, if you wish to be.

    Loading Screen for the Queensdale region, where ‘runs’ of The Train take place
    (Click to see Full Size)

    What is The Train?

    ‘The Train’ in Queensdale is, essentially, a cooperation of players moving and killing together as a group [in an MMO game?Whoknew?lol]. The Train targets a small number of Champion-type mobs [MOBile monsters], killing these same ones in a repeating cycle, again and again. The pattern [the “Route that The Train takes”] has evolved over time and differs little, no matter what server/shard you are on. Traveling and moving in collaboration with each other gives the result of faster kills, experience and loot for all those taking part (and sometimes the groups can get quite large). In Guild Wars 2, one does not need to ‘Party’ or form an ‘official’ group of any kind, in order to benefit from conquering enemies together [even when not following The Train]. Merely join alongside and help out a bit, and you too are now part of the Clique of Killing and can reap the rewards.

    Even though The Train runs in the first leveling/adventuring area of the Humans (called Kryta), you can play any Race you wish, and then run/travel to the Human lands and be a part of The Train. There are no restrictions on Race interaction (no ‘sides’; no factions, no clans, no tribes [to restrict players]) in Guild Wars 2. Any race can be created and interact with any of the other Races in Guild Wars 2. So, be whatever race you want to be, you can still head to Queensdale and get on The Train!

    When ‘on The Train’ (following the group around and helping to kill the Champion monsters), you do have to be a high enough level to ‘hit’ the enemies in order to register as a ‘contributor of the group’ and benefit from the encounter (get experience, be able to loot, etc). With the Champion mobs being ‘farmed’ [by The Train] averaging Level 10 in this region (these are the only mobs that The Train goes after, remember), you may not be able to actually hit them until your character is about Level 7 or 8; so if you are playing a brand new character, do some starting Quests, World Events or your character’s Storyline for a bit first.

    Killing the Boar champion while on the Train in Queensdale
    (Click to see Full Size)

    If you are a ‘Brand New’ Player to Guild Wars 2, I strongly suggest doing that for the most part anyway (Quests and Storylines), as doing so, you will more easily learn how to control your character, fight battles, use your skills as you learn them, and learn to navigate the territories and develop your character as a whole.
    The Train is, for the most part, a repeated cycle of killing [almost absolutely nothing but] a small number of Champion ‘boss’ style monsters (as in 5-6 of them, depending on the route The Train takes on your Server/Shard, remember it differs little) – and there have already been arguments all over forums and other websites as to whether relatively New Players should take part in it at all (and if it harms the gameplay/environment of newer players). I believe that this decision is up to each individual, as some people might eschew the practice completely until Level 80 (the current maximum level as of the time of this post), while other people will love the camaraderie and easy access to loot (you always get items comparative to your current level, whatever that may be, when the Champions die).
    As with any game, there will always be people that will say a certain activity is too repetitive and boring, and there will always be people that will say it is a good source of ‘loot’, and there will always be people that will advise doing something else (like playing PvP or more PvE). I like to suggest, if people ask, that each person try Taking A Ride On The Train for themselves at least a few times, then judge whether they wish to continue doing it or move on to other things, leaving the choice up to each player.

    [On a personal note for a moment, merely to address this matter that many people seem to argue about and state my own personal opinion, I myself enjoy roaming the lands of GW2 randomly, helping out NPCs and doing the little events found around the world. I play usually always play solo and that affords me the ability to change it up and do whatever activity I want, stop whenever I want (or if I get too tired physically and have to stop, due to my illness) and roam around taking [way too many] screenshots of the environs, gathering resources as I leisurely explore and discover the countryside. I often forget about the Storyline for my character – there is so much to do in the world; but I try to get in on it as I remember to and develop my character along with the story that is tailored for each Race. I do take a ride on The Train, but only as a ‘something else to do for a change’, not as my ‘main leveling mechanic’ or my ‘main source for items’. I like to think this off-and-on approach allows me to enjoy The Train while not getting too bored of it too quickly, all the while being able to enjoy the game at the same time, and it is just ‘another thing that I can do’ in the huge game world of Guild Wars 2.]

    Killing the Troll champion while on the Train in Queensdale
    (Click to see Full Size)

    How does one ‘get on’ The Train? 

    First, I always suggest to others, to get the Waypoints that The Train uses first. This will allow you to quickly relocate and follow The Train, travelling to the next Champion that is to be killed. If you did not create a Human, travel to The Human Lands and simply run to the Waypoints to open them up on your map and register them so that they can then allow you to return to them/use them in the future and for Riding The Train.

    Don’t worry, there are only three main waypoints used in The Train’s generally-used rotation (and it differs only slightly on some servers/shards [for instance, on Eredon Terrace, “The Bandit” is very rarely killed by The Train – which seems to be the main difference for The Route from other shards – however, since I have created my character on ET, this is the example I will use]). The waypoints used and the route generally taken are all shown in this graphic I have created of the map of Queensdale below.

    The Game Tips And More Blog’s Map of Queensdale and The Train Route as of April 2014 [Old Version]
    (Click to see Full Size)

    The Route that The Train takes usually runs like this (repeatedly):

    • Begin the Route from the upper right [the Double Orange Arrows on the map I created, above]
    • Kill the Boar champion in the hills there, NW of the Hunting Lodge
    • Fast Travel to the Vale Waypont and head into the caves just to the west
    • Kill the Troll champion inside the caves of Altar’s Windings
    • Fast Travel to the Phinney Waypoint and head NW to a glade at the edge of the trees
    • Kill the Rotting Ancient Oakheart champion at the forest’s edge
    • Fast Travel to the Krytan Waypoint and head NE, towards two large hills
    • Kill the Forest Spider champion on the larger hill, SE of the Hunting Lodge in a grove of trees
    • Run NW past the Hunting Lodge and up into the hills and wait for the Boar event again
    A couple notes about the map: I made ‘tick marks’ (they look like little orange hyphens/dashes) that remind you of the order the champions are killed in and which Waypoint to take [-, –, —, etc]. I managed to capture and keep the ‘white dotted-line of travel’, running around following The Train, so if you are a bit lost, try to re-create the white dotted path that you see on my map. To help with finding the Forest Spider champion on a hill SE of the Hunting Lodge (and NE from the Krytan Waypoint), I put a small orange “S” where it is normally encountered. Lastly, my server/shard does not kill The Bandit Lieutenant champion [and we may be the only shard that doesn’t apparently], but if you wish to find him, he is in the Bandithaunt Caverns, N of the Vale Waypont.

    The champion Boar shows up only after someone talks to Lodgemaster Carthage at the Hunting Lodge. There is a short event waiting period, then two hunters come out and slowly stalk their prey. Everyone usually waits in the hills to the NW of the Lodge and this can be a good time to go through your inventory, unpacking any goodies, salvaging, organizing, etc. There may even be some Banners nearby that can give beneficial Boons [“Buffs”], usually placed by some friendly Guild Member. Take a short break, get a drink – and get ready to jump back on The Train!

    When you sit down and start to play a new gaming session, or if you have lost track of where to go next, you can always ask in Chat (/map) where The Train is at that moment, to know where to ‘get on’ (to join in). Most people simply type, “Train?” or ask “Where is the train now?”, and usually some kind soul will answer and state what stop The Train is at (what champion they are killing), or where they are heading to, at that moment. Common answers are, “Boar” or “Spider is up” or “waiting on Troll” or “at Oak”, for the various champions (it may differ slightly on your server, but not by much). Sometimes, a helpful person will suggest, “Head to __some champion__”, which means that the one they are currently fighting is almost dead, so you ‘might as well head to the next one’.

    Killing the Oak champion while on the Train in Queensdale
    (Click to see Full Size)

    A few things to keep in mind as you ride The Train are: you have to be able to hit the mob in order to be able to loot it at all, therefore you may have trouble if you are much lower than level 7 or so (the mobs are Level 10). Loot will drop that is around your character’s level, no matter what it is, so you can usually use it right away or soon. The Boar portion of the Route takes a little bit to get started and sometimes people will say phrases like, “Boar is Walking” or “Hunters are Walking” or “Boar Starting” and so on, to let everyone know, who were most likely just standing around waiting or AFK, that the event is beginning. You can gather Resources that are around (mine veins, gather plants/food, cut down trees) or that you pass by, on your way to the champions, just don’t fall too far behind if the group is large – they can start to kill these Champions pretty darn fast – and you might miss out on the Loot Drop entirely!

    Killing the Spider champion while on the Train in Queensdale
    (Click to see Full Size)
    That’s it! Try not to bore yourself with repeating this excessively, by the way. Have fun, enjoy the loot and camaraderie of fellow GW2 players; but if it starts to become boring, go back to your character’s story, pop in for some PvP or even do some Gathering, enjoying the landscape and beauty that is Guild Wars 2.

    [UPDATE 1*** As of April 23rd, 2014 there seems to still be a lot of confusion as to the accepted/overall Route that The Train should take. There have been many arguments over what order the train will travel in and opposing groups will perform the run in awkward manner to each other. As a result, ‘finalized’ changes to this map and article will be delayed, until the community can solidify a pattern/route for The Train.
    For now, “the basics” of what the Train is and does are secure and remain the same as this article. The Train may still run on your server/shard in the same manner, in general. Enjoy these aspects of this post, for now]
    [UPDATE 2*** As of May 3rd, 2014 although there is still a bit of debating as to what should be a ‘standard route’ for The Train to take, a general consensus seems to be forming and this map and article will be redone and/or updated Soon™]
    [UPDATE 3*** As of June 2014, although there is still some debate that occurs (mainly because someone gets to Oak ‘early’ and kills it on the group), most of the consensus appears to be this route: 
    Boar-Troll-Bandit-Oak
    I am working on a new, updated version of the map and will insert it here when finished.
    For now, the rest of the information of this post (how to follow the train, etc.) is still valid and hopefully found helpful, for those who are interested in knowing what The Train Of Queensdale is and how to do it]

    See You In The Game!

    My Trip to Batticaloa

    This assignment required me to travel to Batticaloa which is in the eastern coast of Sri Lanka. The drive to Batticaloa is long (About 320 KM) but the killer is that it takes nearly 8 hours to get there. I left at 6.15 AM from Colombo and arrived at 2.15 PM in Batticaloa; stopping only for Breakfast and a cup of tea.

    The assignment was 10 day evaluation of the management capacity of an organization who was delivering services to the people of the eastern province. The unique aspect of this assignment was that the client wanted to evaluate very specific aspects of its organization management structure, financial management, HR management, monitoring and communication systems. Therefore I had to customize the tools we used to a very high degree to ensure that the tools we used were compatible with the specific need. It also meant that this level of customization was a green field (Not done before so don’t know the pitfalls) this was further complicated by the fact that the execution of the assignment had to have a tri-linguistic person to facilitate the field work as well as translate at the synthesis workshop.

    The assignment went in a smooth manner and it was well received by the employees of the organization. Generally management capacity evaluations can get tricky as some managers take it as a personal weakness and get very defensive.

    I was surprised at the weather in Batticaloa and the amount of water on the ground. The roads that went through the lagoon were nearly inundated. Some of the shorter routs to Batticaloa were flooded so I had to travel via Polonnaruwa. In terms of the post war development in the east; I must say that all the reports regarding infrastructure development are correct and perhaps under reported. Road, bridge and utility projects are still going on and the whole of the eastern province looks like one giant construction site.

    The fishing industry is booming in Batticaloa and the seafood prices are less than half of what it is in Colombo. So the team had seafood at every opportunity. The tourism industry has a demand but the number of rooms available seemed to be inadequate for the demand. There is a dire need for quality hotel rooms in Batticaloa. The availability of jobs would be the main social issue in the coming months as the construction industry starts to finish the construction projects.

    I have to travel to Wadduwa (from Batticaloa) to attend the 6th South Asian Regional Workshop on Resource Mobilization which starts today; so will be on the road for the rest of the day.

    Know the Right Portions of Your Favorite Healthy Foods

    Know the Right Portions of Your Favorite Healthy Foods

    by Laura Marie Meyers
    Some of the healthiest foods are high in calories, so it’s important to learn the correct serving sizes before you go overboard. Can’t resist extra guacamole? Love to munch on spoonfuls of nut butter? Check out the recommended portions and try to tweak your habits accordingly:
    • Avocado: Sure, avocado is full of good-for-you fats, but you should stick to eating just half of the fruit (114 calories) to avoid overload. Quick tip: cut avocados width-wise (pictured here) so that when you store the second half, there’s less surface area exposed that might brown.
    • Whole-grain pasta: When it comes to carbohydrates, complex is certainly the way to go. With extra fiber, protein, and vitamins, they’re a crucial part of any diet. But a full plate of whole-grain pasta? Not your best bet. Learn what serving sizes look like so that you can eyeball it on your own, and keep in mind that a half cup of dry whole-grain pasta is around 200 calories.
    • Energy bars: Although they shouldn’t replace meals too often, that’s what most energy bars are meant to do — a single bar can contain up to 300 calories, after all. They’re convenient and usually healthy, but it’s smart to study labels and scrutinize ingredients. That way, you’ll recognize which bars are healthy snacks vs. those that should be eaten as meal replacements.
    • Yogurt: Creamy yogurt packs a great protein punch, plus a healthy serving of calcium. Not so nutritious? The ones with lots of added sugars. Stick to one cup of yogurt to keep sugar intake in check and calories right around 150.
    • Wine: Yes, red wine has health benefits, but that doesn’t mean you should empty an entire bottle; one glass of the heart-healthy drink will set you back about 123 calories. To reap the benefits without hurting your health, pour carefully and steer clear of giant goblets.
    • Nut butters: Packed with protein and healthy fats, nut butters are a great topping for fruits or sandwiches, but a little goes a long way — just two tablespoons equals200 calories! Can’t resist that extra spoonful? Buy individual servings, like Barney Butter Almond Butter Squeeze Packs to control your portions.
    • Spreads: It’s easy to overdo it with tasty spreads like hummus, pesto, or cream cheese, and even though they can be a great source of protein and healthy fats, they can run upwards of 100 calories. Be sure to check labels and measure portion sizes.
    • Eggs: If vitamin-rich eggs are your main dish, two will provide plenty of protein and only set you back about 160 calories. Adding them as a salad topper? Chop just one to keep the calories to a minimum.
    • Cereal: A morning bowl of cereal is the perfect way to get your whole grains, but stand by the two-cup serving size (on average, 200 calories) so that you don’t consume too much sugar. Round out your bowl with milk and fresh fruit.
    • All-fruit smoothie: A smoothie is a vitamin-packed way to sneak in extra nutrients, but the high sugar content means they shouldn’t be part of every meal. Drink one for breakfast or as an afternoon snack to keep your servings in check, and be sure to add greens and protein to make it more of a complete meal.
    Source

    Quick Tip: Getting ACTION, Dxtory, FRAPS and More Working With Battlefield:Hardline [Fix/Workaround]

    I have been doing some Recording Tests over the past while with Mirillis’ ACTION – for those who aren’t familiar with it, ACTION is a game recording application, similar to MSI’s Afterburner, Bandicam, Playclaw and others – and I was reminded that it does not automatically “work” with Battlefield: Hardline [that is, ‘hook onto it’ or ‘detect-it-and-get-ready-to-record’]. I actually remember running into this issue during the Beta, but at the time I merely used another recording program and didn’t think much of it since. To find out more about this issue recently (since reminded of it) I dug around a bit and did a few tests, trying to find a solution and/or conditions it did work under – and wanted to share my few findings as a ‘Quick Tip’ for others, here.

    Looking around, I found out that this is still an ongoing issue with Battlefield: Hardline – and before that, it was to some extent with Battlefield 4, even causing BF4 to ‘crash’ on Startup for some people. I also found out that these issues occurred not only with ACTION, but also with other similar programs, such as FRAPS and Dxtory, according to the Battlelog Forums and the main Mirillis Forum. In many places, I found the same solution stated again and again by helpful posters… So, I tried it out – and it worked perfectly! I repeated testing with it a few times – and once I was satisfied it solved the issue and was repeatable (for others to use), I wanted to share it here, with you.

    Here are the steps of what to do [with a shortcut I figured out, to type it in faster/easier, near the end of this post]:

    • In the game, hit the Tilde key (“~”, which looks like a ‘squiggly’ line – the key is in the upper-left of Standard keyboards, to the left of the Number 1 and above the Tab key), which should bring down the Console. In here, you can type in commands for the game.
    • Type the following in one line:

      RenderDevice.PresentAsync 0

      (That is, “render device dot present async”, then a space, then a “zero”)

    • Hit enter and then you can close the Console by hitting the Tilde key (~) again.

    That’s it!

    As long as that is all you want to do in the Console (you don’t want to enter in any more commands), you can then just close it, as it is done – those are all the steps to do. You should then see the HUD (indicator) for ACTION pop up on the screen in the corner you chose in the “HUD Settings” section, in ACTION.

    Note that this may not always be needed… For example, if you launched BF4 in Windowed or Borderless modes, it may not be required. In Battlefield: Hardline, it seems to be needed no matter what mode you run the game in [for the interface of these programs to be shown and able to record without issues]. For example, I just started up Hardline in Windowed mode a couple of times as a test – with ACTION and FRAPS – and those steps were still needed to get these ready to record (their little hud/ui/interface did not show up at all until the above command was entered. 

    Another way I saw suggested in Forums, was to enter in the command via a User Configuration file (User.CFG), created in the game directory. For those who don’t know, a User Configuration file is simply a text file that the game will ‘run’ when it starts up – and this text file can have commands listed in it, so that you don’t need to manually type the command each time you play the game.

    Although even a Battlelog Moderator suggested it at one time, here, it seems it is possible that this process can be “detected” or “seen as” a hack – and you can effectively be Banned, Blacklisted from Ranked Servers, and other negative actions taken against you – as seen in this thread at the Mirillis’ Forums, here… Although I am sure there are many people out there using this command in a Configuration/Startup File without issue, as it has happened to some people in the past…I personally would suggest against going this route, for now, and merely type it in whenever you want to use ACTION/Dxtory/FRAPS/etc to record your gameplay in Battlefield games.

    On my own, I figured out a faster way of typing this command into the Console and wanted to share it here – apparently the Tab key will try to ‘guess’ at the terms you are typing in (much like the Command Line or Terminal in Unix, Windows, and other operating systems [black box screens that you open to enter commands]) and by using the Tab key, you can quickly enter the command above by using these steps, after opening the in-game Console with Tilde (~):
    Hit “r” then the Tab key
    Hit “d” then the Tab key again
    Hit “p” then the Tab key one more time
    Hit “0” (zero) and hit Enter
    That’s it! 
    R-tab-D-tab-P-tab-Zero. Done! Now, the same command as above has been entered even faster and you should see the HUD/indicator for your preferred recording program pop-up on the screen – and you can now record your battles once again. Here is an example/reminder GIF of using the Tab input method for this command, in Hardline:

    GIF Example/Tutorial/Reminder of How To Get ACTION, Dxtory, FRAPS And More to Work With Battlefield:Hardline
    (Click to see Full Size – Save and Share with others!)

    Hopefully the above gets these programs working with Hardline for you too, dear reader, as easily as it did for me.

    See You In The Game!

    [Personal Log TwoZeroOneSixPointSix: I could not find the ‘original’ bearer of this wonderful information, to give Credit to them – and to find out “why” it solves the issue with these few recording programs (as I am not a programmer, the reason is not immediately obvious to me) and I always like to try and share the “why things work” of solutions I present, to others as well. I eventually assumed it was a developer at some point in time, but in the vast posts of passed-on knowledge, their name has become lost into the aether… Regardless, I want to say ‘thank you’ to whomever this helpful dev is – and I want to pass on that thanks to all the other anonymous sharers of this tip [about this issue with Hardline] on Forii everywhere. This QuickTip is merely a culmination of, or passing on yet again of, this great bit of information on this issue with these few game recording programs and Hardline. Enjoy]

    And More: Deals and Sales – Guild Wars 2 is $24.99 Right Now

    Woohoo! I have no idea when it started and no idea when it will end, but I just saw this with my own two eyes… if you are looking for one last reason to get GW2, it is now on sale for just under $25 American Dollars. That’s about £15 British Pounds if you are from the UK, руб890 Rubles if you are from Russia, 1500 Rupees if you are from India and what works out to be about $10,000,000 Canadian Dollars:

    I just might get my own copy finally and be able to stop begging others to play theirs (you know who you are)… Go to http://buy.guildwars2.com/ to get it while it’s On Sale and See You In the Game!

    File:Megelli Sports motorcycle.jpg Wikimedia Commons

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    2007 HARLEY SPORTSTER ‘ONE PUNCH’ – ZADIG – THE BIKE SHED


    ‘One Punch’ straight to the chin; a  knock out. Zadig Motorcycles delivers a decisive blow to the custom motorcycle world with this Harley Sportster, named after one of my favorite film characters of all time, Mickey, from Guy Ritchie’s turn of the millennium dark comedy, Snatch. Like a bare knuckle boxer, it is tough, gritty, no frills, and I bet it has quite a bit of growl coming out of those pipes that are taped up like a couple of beat-up fists. Details and cohesiveness of design are what bring custom motorcycles to life, and ‘One Punch’ has a lot to notice. Stand out features are the intricate detailed tank and gas cap, as well as the woven seat. More importantly though, is the unique overall design that captures the spirit of a quirky bare-knuckled boxing gypsy. Add in the fact that the bike was built for charity, and you’ve got the winning combination that is our Bike of the Month for December 2014.








    first read on wind-blown.com

    WORKOUT ANYTIME in Journal & Topics Newspapers

    WORKOUT ANYTIME in Journal & Topics Newspapers in an article titled, “New 24-Hour Fitness Facility Opens In Buffalo Grove.” The article begins with information about the new club and then gives some details about the grand opening. The article ends with information on WORKOUTANYTIME’s plans for expansion in Illinois and some background on Jeff.  Click here to read more or begin below.

    New 24-Hour Fitness Facility Opens In Buffalo Grove

    A new 24-hour fitness facility recently opened in Buffalo Grove.

    Workout Anytime opened at 700 Buffalo Grove Rd. The facility is open 24 hours a day to members with staff on site from 9 a.m. to 8 p.m. weekdays; 9 a.m. to 5 p.m. Saturdays; and 10 a.m. to 2 p.m. Sundays. Members receive a special key card to unlock doors when staff is not present.

    (Read More)

    Astaxanthin – Anti-Oxidant Superstar

    While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

    There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits.

    Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases.

    Astaxanthin can also help to increase your muscle capacity and stamina, decrease workout recovery time, and decrease muscle pain.  Other proven benefits include:

    Reduction of Inflammation
    Protects Vision
    Enhances Heart Health
    Decreases Oxidative Stress
    Protects Against Sunburn
    Boost Your Immune System
    Helps Prevent and Fight Cancer

    Astaxanthin and Eye Health

    Astaxanthin is an extremely powerful anti-oxidant:  65 times more powerful than vitamin C, 54 times more powerful than Beta-Carotene and 14 times more powerful than Vitamin E.
    Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier which is a huge deal for your brain AND your eyes!

    Astaxanthin is a member of the carotenoid family of anti-oxidants that include beta-carotene, lutein and zeaxanthin.   Of all the carotenoids, only zeaxanthin and lutein are found in the retinas of your eyes.  This is because your eye is a highly light and oxygen rich environment, and it needs a large amount of free radical scavengers to prevent damage. 
    Scientists have specifically studied astaxanthin for its effects on the eyes and discovered that it is completely safe, and much more potent than all the other carotenoids.   Specifically it has been shown that astaxanthin supplementation can be effective in preventing a whole list of eye diseases including:

    Age-Related Macular Degeneration
    Diabetic Neuropathy
    Cystoid Macular Edema
    Central Retinal Arterial and Venous Occlusion
    Glaucoma
    Inflammatory Eye Diseases including retinitis, iritis, keratitis, and scleritis

    Astaxanthin is one of the few anti-oxidants that you should consider supplementing because you cannot obtain the recommended dosage from your diet alone.      The good news is that there are excellent Astaxanthin Supplements available from companies like Jarrow, Doctors Best, and Swanson to name a few.   It should be taken with a meal with fat because it is fat soluble with dosage from 4mg – 12mg per day although there are no harmful effects from higher dosages.

    Teacher Toolbox Trio Linky Celebration!

    Since the advent of Teachers Pay Teachers, my teaching toolbox has changed quite a bit. There are so many things that I’ve made or bought for my classroom, and there are many others that are on my wishlist. To recognize that, I’m hosting a Teacher Toolbox Trio linky party.

    Here are the rules of the trio:
    1. Share a product that you’ve made that you couldn’t live without.
    2. Share a product that you’ve purchased that you love.
    3. Share something from your wish list that you’re hoping to get for next year.

    If you’re not a seller on TpT, no worries — just share two products you’ve purchased that you love!

    1. Something I’ve Made

    The Classroom Economy Megapack was my first major project for TpT, and without question, it was the one that I used all the time last year. It has everything I needed for setting up my classroom jobs, monitoring daily behaviors on a clip chart, running my classroom economy, and giving students free/very low-cost rewards. Unlike my units that were used here and there, this was on display in my classroom all 180 days, and my kids loved it. This is the one thing that I could not live without.

    2. Something I Purchased

    Erin’s “A Roller Coaster Day” sub plans were amazing! I had to go to an all day district committee meeting on a Friday in May when the kids were already getting a little crazy, but they LOVED this. The sub said it kept them engaged all day, and given that I was already at the stage of the year when all of our required curriculum had been taught, it was perfect. It will be a permanent addition to my sub folder, and she’s also made one for grades 5-6. You can follow Erin’s blog: I’m Lovin Lit. 

    3. Something on My Wish List

    I’m really planning to focus on math facts and mental math skills early in the school year, and Laura Candler’s Mastering Math Facts has been on my radar screen for a while. I’m hoping to snag a copy before I go back in July. (Yes, July!)  Laura’s blog is Corkboard Connections.

    The Linky Celebration

    This is more than just a party — it’s a celebration! I’ve been meaning to do something to celebrate hitting 100 followers for a while now, and as I near the 150 mark, it’s definitely time! If you link up through the tool below, you’ll be eligible to win a $25 gift certificate from Teachers Pay Teachers — enough to possibly clear off some items from your own wish list!

    clip art from KPM Doodles
    I’ll be using a random number generator to select the winner from those who link up. The linky celebration will end next Friday, June 14 at 11:59pm EDT and the winner will be announced on my blog on Saturday.
    Can’t wait to discover some new products and see some of your favorites! Be sure to link up below, and please include the Teacher Toolbox Trio icon and/or another link to Eberopolis in your post.

    Happy linking!
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    Raw Gameplay (Unedited) – Battlefield Play4Free (32 Players, Saiga-12 Won from The Daily Draw)

    Battlefield Play4Free is a Free-To-Play title, where it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money by purchasing Tokens that you can then use in the in-game Store. There is also a nice feature where you can win prizes (weapons, armor, clothing, etc) from a game called The Daily Draw, where you choose a card from a draw of eight and it will generate an item for you.

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

    In this video, I present ‘Raw Gameplay’ (unedited gameplay) of BFP4F after winning a Saiga-12 Shotgun for one day’s usage on my Medic via The Daily Draw. I had joined a 32-player server (running a Rush map) that was nice and full (16 soldiers per side). After getting the kinks out and getting used to the controls again after not playing for a while, I think things picked up as the game went on.. I was soon having fun arming MCOMs and healing and reviving. Near the end, I realized that my Aircraft controls weren’t set/got reset, as my mouse wasn’t ‘inverted’ and I couldn’t fly the helicopter at all, haha.

    Recorded game: Battlefield Play4Free, Online FPS
    Recorded with: Bandicam (Registered Version) @ 864p
    Recording codec: MPEG-1, 70% Quality, 30fps

    This video was also a test of a few things (though not an ‘Official Testing Video’): I was messing around with different settings (resolutions, quality settings) to see how low I could set things before the quality suffered too much. This is of course, something VERY relative and what looks ‘good enough’ to one person, looks ‘like crap on a cracker’ to another person. What I was testing here was, what seemed good enough to upload to YouTube (since it recompresses anyway) and still be enjoyable, while making the recorded file as small as I could via Quality settings (which limits the bitrate somewhat) and resolution size (the larger the resolution, the more bitrate/filesize that would be required).

    As I have stated in earlier articles talking about Quality, Bitrate and Filesize, I still find that going below 60% produces too many compression artifacts (macroblocks and ‘trails’, Gibbs effects and more) for many games, especially if there are large dark areas (which would get compressed more highly and have these compression effects occur in them). This doesn’t happen with all games however; some games are fast-moving and/or do not have many darker/flatter areas and using 50% quality doesn’t look too bad, even with the MJPEG codec. It’s a balancing and testing game, as some games (especially with text) look fine and others look very bad (the compressor will try to allocate more bits around edges like text and compress even more highly then, the flatter/darker areas in a scene). I have done recordings of news streams and other things however, that allow for a very low quality recording setting (down to 20%), but that is mainly because the source itself is of a low quality (many streams are highly compressed and there is not much ‘extra’ compression artifacts produced by recording it in a lower quality/bitrate, especially if you are going to downsize for the final output video).

    For most games, I found I could go down to 70% Quality comfortably – as long as the resolution stayed ‘higher’ [720p or higher]. With lower resolutions, the bitrate/quality reduction means too many ‘casualties’, as 30% of a 1080p recording isn’t that many pixels when you consider the screen size; but one-third of a 480p recording is a huge amount of the already small screen being ‘lost’ to compression. Thus, with some testing (again to what looks “ok to me“) I arrived at a middle ground of 864p, which maintains decent clarity of text and is large enough to discourage overcompression of darker/flatter areas. For keeping recorded files small and downsizing to 720p HD, it looked fine to me in tests – and on some games, doesn’t look that bad even if you wanted to upsize to 1080p HD (clear text was maintained, etc).

    So, enjoy this first installment in an ‘unofficial’ Video Series here at The Game Tips And More Blog: “Raw Gameplay” of Battlefield Play4Free. If you like the game, play it, tell others about it and buy some stuff from the Online Store and support it!

    See You In The Game!

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

    INTERIOR DESIGNERS NEW YORK CITY

    INTERIOR DESIGNERS NEW YORK CITY

    INTERIOR DESIGNERS NEW YORK CITY

    Are you planning an interior designers in New York City? Looking for the lights of New York City? A field of interior design flourishes at New York Medical Interior Design. This is a niche area of ​​design. The focus is that of furnishing medical care institutions must be given to patients not only the service friendly, but friendly design as well. The reason is that hospitals will not only try to repair the physical ailments of patients, but the psychological and spiritual well-being of the patient as well. The population is aging and the need for sensitivity to the design, construction and installation is becoming an important part of the management of age. responsive design provides some relief therapy and improved quality of life for retirees.

    Interior design students and professionals are increasingly aware of the medical concept of interiors in New York and other large cities. “Health professionals and designers believe that the concept of environment helps patients physical, mental and emotional wellbeing. What exactly does New York medical interior design involves what are the therapeutic and economic benefits? If medical services who wish to provide a therapeutic context, then what should be the development architecture? INTERIOR DESIGNERS NEW YORK CITY are important points interior designer must consider when creating a design for a medical center. If the installation activity promotion and creativity, so that should be incorporated into the design.

    The space must be organized so that patients have the privacy of your health care environment. Planting, lighting and colors have been used effectively to create a pleasant environment must not disrupt or interfere with the routine of the patient. Factors such as codes, regulations, and the money available for the design of medical affairs in New York interior designer, is responsible for knowing and following. There are several quality books on the interior of the doctor. If a medical institution on patients’ and Senior Care then they should definitely consult an interior designer experience in this field. If the search for textbooks in the field not to look over the books written by Jain Malkin. His research on the subject has led to a series of excellent books. Interior designers new york city research has resulted in more and better places for patients and those who work to change the appearance of buildings and health facilities.

    BEDROOM DESIGNERS NEW YORK CITY

    BEDROOM DESIGNERS NEW YORK CITY

    KITCHEN INTERIOR DESIGNERS NEW YORK CITY

    KITCHEN INTERIOR DESIGNERS NEW YORK CITY

    Do you have Food Cravings? Food Cravings Test

    • Do you frequently eat until your stomach is uncomfortably full?
    • When you get hungry, does it make you feel tense, weak, or irritable?
    • When you get hungry, do you sometimes focus on one or two specific foods?
    • Do you snack often, usually eating the same snacks?
    • Have you ever had other addictive habits, such as smoking or drinking too much alcohol or overconsuming caffeine?
    • Diet Start
    • Are you often hungry after a meal and stay that way until you’ve eaten one of your favourite foods?
    • Do you usually need dessert after dinner to feel satisfied?
    • Do you tend to eat a relatively narrow range of foods?
    • When you eat your favourite foods, do you often intend to eat only a moderate amount, but end up eating a larger amount?
    • Do you sometimes feel as if you lack control over what you eat?
    • If you snack on foods other than your favourite foods, do you tend to feel unsatisfied?
    • Do you binge on food more than once per week?
    • Even if you know a food doesn’t agree with you, do you eat it anyway?
    • When you eat your favourite foods, do you frequently drift into an almost trancelike state of relaxation?
    • When you eat one of your favourite foods, does it generally improve your mood?

    If you answered yes to six or more questions, you are probably overweight. If you’re not, you must have a tremendous degree of willpower or an exceptional metabolism.

    When this happens, you will stop eating as much as you now eat, and your metabolism will heal. You will then begin to lose adipose tissue gradually, painlessly — and permanently.

    XLCR Reborn – Jamesville Shovelhead Cafe Racer



    Back in 1977 Harley Davidson unveiled their American cafe racer, the XLCR Sportster. On paper and in the flesh the bike was certainly appealing. It was draped in black, had a unique siamese exhaust system, was powered by a torquey 997cc v-twin and wore bodywork unlike any other Harley. Unfortunately the press slammed the bikes performance and poor sales resulted in it becoming a rather famous flop for the Milwaukee manufacturer. Despite all of these factors the XLCR has become an iconic model in HD history and today they fetch high prices at auction. Not having ever ventured in to cafe racer territory before James Roper-Caldbeck of ‘Jamesville Motorcycles’ in Copenhagen used the XLCR as his inspiration, but paid careful attention to not repeat Harleys mistakes.




    “Last year I received a rather sheepish email asking if there was any way I would ever build a café racer” recalls James. James’ portfolio is almost entirely made up of Harley Davidson builds with Chopper and Bobber styling being his usual forte. For an outsider it might seem that he is set in his ways, but when the opportunity presented itself, he was more than willing to take it on.

    “It can sometimes become a little monotonous always building bobbers and choppers so I gladly said yes. I have always loved the XLCR 1000 and that bike became my inspiration, right down to how we photographed it.”



    Rather than heading down the same route as the XLCR and using a Sportster as the starting point James opted to use a 1974 Harley Davidson FX Shovelhead. “I found a fairly stock FX that had an S&S 80 cubic inch motor and a 5 speed transmission, which is very nice.”

    With a powerful donor selected James started penning down some ideas. “To be honest I had no idea what I was doing when it came to building a Café Racer, but I knew I wanted it black with a fairing and for it to look F#CKING mean!”



    The build began with the bikes new bodywork. Influenced by the design of Super GP bikes James fabricated an entirely new seat pan and tail from scratch, integrating a Triumph tail light at the rear and mounting it as high as possible on the frame. Surprisingly his front fairing was an aftermarket unit sourced on Ebay. James purchased the unit unsure if it was going to fit his headlight, but much to his surprise it was the perfect fit. For the fuel tank he decided the stock unit looked right for the build and so he stuck with it. “Everyone always asks what it’s from and are shocked when I tell them!” jokes James.



    To get the bike sitting right James designed a Progressive shock and spring package that lowers the front end and raises the rear, creating a more aggressive riding position. Taking cues from his favourite Ducati exhaust set up he handbuilt a 2-into-1 system that runs high before exiting beside the tail. Two well placed heat shields sufficiently protect the rider from burns (tried and tested by the man himself) and the hotdog muffler lets everyone know to make plenty of room as the Shovelhead approaches.



    With loads of power on tap and a great suspension set up James knew he’d need to upgrade the bikes woeful stock brakes for it to be worthy of its cafe racer status. Using a configuration similar to the XLCR that inspired the build he mounted a set of twin drilled discs up front and a drilled disc with custom mounted, daisy chained twin calipers at the rear. Due to the Harley’s dimensions it still runs mid controls, but they are custom made units that keep the rider’s feet up high for improved cornering clearance.



    Taking a measly 5 weeks to complete James finished the bike using a paint scheme inspired by 80s and 90s GP Super Bikes. Touches of XLCR can also be seen on the engine where black has been liberally applied to those distinct Shovel shaped heads, the lower barrels, oil bag and various covers. Then to liven up the monotone theme touches of red were added to the seat and front fairing.

    Knowing full well that Harley’s aren’t often the first choice for cafe racer conversions,  James has done his best to create a bike with the right look and performance to be worthy of the title. “I’m not sure how the Café racer guys will like this” says James. “But I can tell you it’s awesome to RIDE!” 


    JAMESVILLE MOTORCYCLES

    Photography by Mark Dexter of THE LAB Copenhagen

    First published by returnofthecaferacers

    WORKOUT ANYTIME in the Jacksonville Daily Record

    WORKOUT ANYTIME in the Jacksonville Daily Record

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

    Hitman: Absolution – First Impressions and Screenshots

    I finally picked up the latest iteration of the Hitman Series, Hitman: Absolution, starring Agent 47 as the main anti-hero, id est killing the bad guys but never quite [arguably] becoming one of them. Differing from the last couple of Hitman publications, Absolution has an overarching story, connections being made in a chronological manner throughout the various stages and settings. Characters are introduced and developed via cutscenes, as the plot is pushed further by your completing the next mission for a feeling of engagement in the storyline.

    I personally liked this approach, as opposed to the last couple of Hitman games, which seemed like mostly ‘replays’ of old missions from previous games (which in and of itself, isn’t a bad thing). While there were similar settings, such as a Chinese Market Square, they were sufficiently changed enough – especially with the graphical improvements and new gameplay interface – to seem varied enough to be enjoyable. There were even updated versions of [personal] ‘old favorites’ that I waited excitedly for (such as a ‘Hotel’ stage). Slightly more varied than the old versions, if you include the new “Instinct” game mechanic, these levels felt ‘fresh’, even if they weren’t new.

    The “Instinct” game mechanic seems like an effort to simplify the game, making it easier for newcomers and those who had trouble with the complexity and scope of the previous Hitman games. Indeed, I remember reading a lot over the years of people saying the Hitman games were “too big” or “too complex” and that it didn’t help the player much at all, as far as where to go and what to do. It “plopped you down in a large area with just a map”, they felt. Of course, that was the draw for all of the other people, the complexity and seeming openness of the game was enjoyed, where you had to figure out everything yourself. You could decide what to skip and what to do and could decide for yourself how to do it. The new “Instinct” mechanic of Absolution doesn’t take too much away from this (you can turn it ‘off’ if desired) and it actually adds to the cinematic feel of the game by taking the ‘player out of playing’, so to speak, which results in more of a feeling that you are ‘playing Agent 47’, guiding him (and using his innate abilities) through the game, as opposed to ‘actually being Agent 47’ and figuring everything out yourself heavy-handedly. I suspect this more objective approach has already been a point of contention since the game was released.

    An example of Hitman: Absolution’s new ‘Hitman Instinct’ game mechanic, showing how Agent47 can ‘sense’ enemies in and around the nearby area and estimates where they may be heading.

    When utilizing Agent 47’s ‘Instinct’, the game shows where 47 ‘senses’ there are enemies and where they are and shows you on the screen with outlined shapes. It even shows where 47 ‘calculates’ enemies will be moving to, showing you their intended path with a line of flame and where they will stand still with a larger lick of fire. This is where the adrenalin-dipped decision making and primal ‘danger’ awareness kicks in during the game, as a player can choose to set up an engagement with an enemy, or stealthily avoid these paths and points.

    For those who do not like or want the new game mechanic at all, it can be turned off, mainly by choosing a higher difficulty level. There are five to choose from and higher difficulties result in more ‘sensitive’ or ‘aware’ enemies, tougher enemies (wearing more body armor one assumes) and more of them. For those who are new to the game or having trouble with it, the difficulty can be lowered as well, with less enemies, enemies with less skill (not as good at aiming) and less awareness (having a bit more ‘tunnel-vision’) allowing you to sneak around them easier. The option to have this game mechanic off or on, at the players choice, is nice and was no doubt included to appease those who would not like it’s hints and guidance. New players (those talking about the games’ difficulty in the past) can have it on and still enjoy the action and storyline as well. It feels like an ‘attempt to please everybody’ – and I assume it will work well in that regard. (I haven’t read any Reviews of the game (to avoid exposure to the material within) before I purchased it, but I assume that once I indulge in others’ opinions, I will see much disagreement on that last sentence).

    View of a hotel cleaning supply room from an air ventilation shaft. Click to see Full Size

    The game itself felt atmospheric and cinematic. The music changed as action waxed and waned. Enemies ignored or chased you around winding levels that you had to discover and remember. The graphics were spectacular, with detailed textures, dark and gritty lighting and shading. The core Hitman gameplay was there – even if it wasn’t there for very long. This game felt very short to me. Perhaps it was the somewhat simple Television Movie Special plot, perhaps it was the number of missions (although they were split up into sections). Perhaps it was merely enjoying it so much that I wanted more, but just during the course of writing this article off and on, I have completed the game in it’s storyline entirety (not counting Challenges and Item Collection) in just over 20 hours. That doesn’t seem very long, but I suppose it is to be expected in a game that is more like “Max Payne” and less like “Skyrim” (more Action and less RPG). You could keep playing after finishing the main story, select past levels and retry them, doing them ‘cleaner’ for a better score or achievement, or look around and discover new weapons and pathways, or just redo any level you wanted to for fun.

    An example of how the levels are split up into sections and how you can select past levels to replay them.
    An example of the updated game engine, with higher-detailed character models, textures and environments.
    Click to see Full Size

    Other than the copy-pasted ‘general population’ mannequin-people utilized in larger crowds (used understandably to keep memory/resource usage of the game down of course – all of the ‘main’ NPCs have good detail to them), I personally liked the attention  paid to smaller details, such as the amount of debris scattered around the levels – things like cups, papers and garbage, all part of the gritty ‘lived-in-ness’ of the environment, adding to the realism. It’s nice to see games that pay more attention to the surroundings/settings these days, as opposed to the stark, clean-floor environments in games of yesteryear.

    Overall, Hitman: Absolution was very enjoyable. It was great fun to figure out steps and schemes for the various areas and carry them out with cold calculation. I laughed out loud a few times and grit my teeth in anger at the more difficult parts, playing them over and over again, trying to figure out new ways to accomplish the objectives and complete the contracts. Despite feeling shorter (perhaps just because it was so enjoyable) and despite some changes that others might not entirely like, I still suggest trying it (especially if you are a fan of the previous games in the Hitman series). I personally had a lot of fun with the game – and isn’t that the most important thing?

    Have fun with Absolution and See You In The Games!

    Fallout 4: High Resolution Texture Pack (Free DLC) Is Now Available [Notification]

    For those that haven’t heard yet, as mentioned last week at their site here, Bethesda has released a High Resolution Texture Pack, that is now available for free, downloadable via Steam.

    The graphic ‘upgrade’ includes ‘native 1440p’ textures [which means the textures themselves are 2560×1440 pixels in size – but remember, textures usually aren’t displayed at Full Size, they are squished into say, the sides of a gun, or a sign or other things in the world – even if they cover a large wall in the game, they will usually not display ‘at full native size’ – and even if they do, they can be repeated (“tiled”) to fill in the space of objects needed, in the game world – basically, 1440p textures should make the game look great]. It also includes Enhanced Draw Distancing and God-Ray tweaks [those glow-y, streaks of light, showing up especially when a source of light is behind something, such as the sun behind trees or buildings].

    Now, up until this release, I personally was playing with SweetFX a lot in FO4, having fun increasing Sharpness and Shading, dealing with the Aliasing, taking Screenshots and ‘Realistic Photos’ and ‘Close-Ups’ (with Depth-Of-Field, etc) of some of the Characters in the game. These can be found here, at a slowly-growing Flickr page I started for The Blog. A couple examples of these, taken with ‘SweetFX in ReShade’ are just below – I look forward to what the entire game could possibly look like with the new High Resolution textures!

    Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
    (GTAMblog7Photo SweetFX Preset, made available Soon™)
    Click to see Full Size
    Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
    (GTAMblog7Photo SweetFX Preset, made available Soon™)
    Click to see Full Size

    ReShade by Crosire (reshade.me)
    SweetFX by CeeJay.dk (ceejay.dk)
    Game Material by Bethesda Game Studios (bgs.bethsoft.com)
    Captured by Troy from The Game Tips And More Blog

    Since I don’t actually have room for it on any of the drives I have Games on at the moment [which seems to always happen when something cool comes out, of course], I will be moving some things around and uninstalling other games I am not playing at the moment, to make room for this big fella…

    It is an optional/separate “DLC” download, weighing in at a hefty 58GB installation through Steam. Once I get it going, I will be working on a QualityTest for it, comparing the graphic look between the two versions and what they really look like in-game – as well as the Performance Hit the Texture Pack creates – look for that coming post Soon™ if you are waiting to see what they look like or if it is ‘worth the download’; but if you can’t wait and want to get started seeing it yourself, go get it via Steam for free now, here.

    This free download, by the way, is – in Bethesda’s own words, “…a love letter to our amazing PC fans that have supported us – not just with Fallout 4, but across multiple decades and games…”. 
    Right back at ya’, Beth! 
    “Thank You” ~ Sincerely, The Game Tips And More Blog

    Header and Footer Images captured by Bethesda, from their example screenshots of the High Resolution Texture Pack

    And More: Corel’s VideoStudio – Crashing When Using ‘Open With’ To Import Clips Into VideoStudio [Fix/Workaround]

    Just last Month, I picked up version 20 of Corel’s recently-updated video editing suite “VideoStudio” (nomenclature “X10”) and am having a lot of fun learning what it can do and how to do it all (coming from mainly editing videos with Sony’s Vegas ‘Movie Studio’ line of products [now taken over by MAGIX]). However, I quickly ran into a little issue with importing clips using the “Open With” option in Windows and wanted to share what I found…

    Normally, in Windows you can ‘right-click’ a video file and mouse-over the menu option “Open With..”, which brings up a sub-menu of known applications, to ‘send’ the file to (‘opening the file with the chosen application’). Doing this, whichever application you select will startup and the file will be sent to it to work with.

    However, doing this with a video clip and VideoStudio x10 I found, every time the program would open up, it would immediately ‘crash’ (close/stop/etc). Hmm… time for some Troubleshooting! I double-checked that the file in question was not corrupted excessively by playing it, testing it in a couple of video/media players, and even tried a few other clips that were ‘known good’ (that VS worked with before). Each time, using “Open With…”, the Splash Screen for VSx10 would show up and then just as the program itself looked like it was opening, the entire thing would crash and show this message:

    Example of the “Corel VideoStudio has stopped working” Error Window Pop-Up
    when trying to import a clip into VideoStudio X10 utilizing the “Open With” shortcut in Windows

    I then went to the Corel ‘Official’ Fora [Forii?] and did some searching to see if anyone ran into this same issue. Unfortunately, all I could find were people experiencing ‘general crashes’, that is, crashing and non-starts without it being specifically associated with utilizing “Open With..”.

    I then decided to try these same ‘testing files’ on some other video editing programs I have installed, such as Sony’s Vegas Movie Studio (now owned by MAGIX, the same company that makes the Movie Edit Pro product line, which I have no experience with yet, at this time). Using the “Open With..” command, Movie Studio was able to open and import all of the video clips without issue – so then, what’s up Corel? /tilthead

    I thought of trying VideoStudio ‘on it’s own’, not importing or ‘sending’ anything to it – just opening the program and seeing if it works… Everything opened fine! I was just playing with the program the other day in fact, learning some of the features it offers [I’ll have to write a short ‘Review’ or at least a ‘First Impressions’ sometime of it]. So why was it being ‘fussy’ (to use the highly technical term)? I tried opening and closing the program a few times thinking about it, when I noticed that when I opened VideoStudio X10, I was being greeted by a nice-and-helpful “Welcome” StartUp Page…

    The “Welcome” Section of VideoStudio
    (Click to see Full Size)

    Indeed, ‘The “Welcome” Startup Page’ offers a lot of helpful information on opening VideoStudio. There are Tutorial videos on some of the New Features for that version and even Basic Tutorials and Help File links. But wait – no editing interface! No Timeline, no Media Library to add clips – that’s it! That’s the problem! I went into the Settings to see if there was a Preferences option where I could set the Section to open VideoStudio to be – not the “Welcome” section, but the “Edit” section – the tab/area where all of the editing/mixing and importing takes place. There it was: Default Startup Page – and it was set to “Welcome Book”…

    The Corel VideoStudio X10 Preferences Window
    showing the Default Startup Area/Section which is shown when the program starts
    (Click to see Full Size)

    A simple pull-down menu change to “Edit” and that was it! Now, VideoStudio is opening to the “Edit” section/area every time. So, I tested it out: right-clicking on my video clip and mousing-over “Open With..” and then clicking on “Corel VideoStudio” – it worked! VS opened up and in a few seconds more, my little video clip was right there on the Timeline, waiting patiently to be edited. Woohoo!

    Example of Corel VideoStudio x10 Starting Up In The EDIT Section
    (Click to see Full Size)

    Here is a video version of the steps above, made showing the error when trying to use “Open With..”, what happens and how to change it, as well as the final ‘working’ result of changing the option (after I finally figured out what it was):


    [VIDEO NOT YET COMPLETE, IT WILL APPEAR HERE ONCE FINALIZED AND UPLOADED TO YOUTUBE]

    Hopefully this will help any of you dear readers, who use VideoStudio and were running into this error/crash/issue when opening clips with VS (trying to use “Open With..”).. Enjoy and Have Fun editing your gameplay clips once again!

    ~Troy from The Game Tips And More Blog


    [I’m calling this a Workaround, since this is more of that than a true ‘Fix’… It does not solve the base issue of VS not being able to import a clip using “Open With” without taking taking these steps (whether this is more Microsoft’s fault or Corel’s fault is beyond the scope of this post …and being more experienced in computer hardware than computer software (programming, etc), I would not have completely isolated the very base cause of the issue anyway – or at least, could not offer a 100% explanation of what is occurring)]


    Note: I am not affiliated in any way with Corel and I have not, and I will not, be compensated for mentioning VideoStudio or any other of the products herein, in any way.  I have used other video editing products than these in the past, and will do so in the future, including free editing applications, such as VirtualDub, AviDemux, DVDVideoSoft products and more… I am merely an enthusiastic gamer-and-sometime-editor and wanted to share information that I discover about these products to help other gamers record-and-edit and have fun doing it, if I can do so.

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

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

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

    Retry or Go Back To Bed? Hmmm….

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

    Now on Instagram!

    I’ve joined in the Instagram love! You can now find me at Eberopolis on Instagram.


    I started using it on Wednesday, so I’m still new, but I’m making it a goal to post something (usually) classroom-related every day. Be sure to follow me so I can find all of my teacher-friends who are already there!

    Have a great weekend!

    The 20 Secrets That Will Get You Flat Abs

    The 20 Secrets That Will Get You Flat Abs

    by Leta Shy
    The 20 Secrets That Will Get You Flat Abs

    It may not be a secret that the best way to a six-pack is a healthy diet (even if it’s no diet at all) and regular exercise, but there’s a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.

    Source: Thinkstock / yurok

    Anti-Money Laundering Risk Assessments

    QUESTION
    We have two questions involving our anti-money laundering program: (1) When should we conduct a risk assessment? (2) How do we conduct a risk assessment?
    ANSWER
    Although many people think there is a specific timing requirement for risk assessments, the fact is the Bank Secrecy Act does not explicitly set forth guidelines on when it should be conducted. However, the risk assessment is usually conducted before the initial development of the compliance program. It is updated periodically. [Federal Financial Institutions Examination Council, Bank Secrecy Act/Anti-Money Laundering Examination Manual (“FFIEC Exam Manual”)]
    Our clients establish a policy to review the risk assessment either on an annual or a bi-annual basis. The risk assessment should also be updated when new products or services are offered, new offices are opened, or new delivery channels are activated. The risk assessment should be updated when another entity is acquired, a merger occurs or there is any other type of organizational change that may affect risks facing the organization.
    It is also the case that many people do not realize that there is no statute or regulation which provides guidance on how a risk assessment for an AML compliance program should be conducted. Federal financial institution examiners receive guidance about risk assessments from the FFIEC Exam Manual. The FFIEC Exam Manual assists regulators in their determination of the overall or composite level of money-laundering, terrorist financing and related risks in an organization. [FFIEC Exam Manual, Appendix]
    The risk assessment process or the final report does not have to be complicated and overly time-consuming. Depending on the complexity of the organization, at the most rudimentary level, the process may be as simple as listing the products and services offered, which customers use what products and services, and where and how the products and services are used. That said, an adequate and effective AML compliance program really cannot be developed without an appropriate understanding of an organization’s potential risk for abuse for money laundering, terrorist financing or other criminal activity. Therefore, the risk assessment process provides the organization with a structure for assessing the risks.

    We have conducted AML risk assessments for many years. If you would like information about our risk assessment reviews, please contact us HERE.

    Jonathan Foxx
    Managing Director
    Lenders Compliance Group

    Men’s Body Click Diet part 1

    In the summer the men had to cope with constant daylight, so they were missing the normal cues to go to bed. ‘When it’s daylight, even though it’s midnight or one o’clock in the morning, you don’t think of it as being the time to go to sleep,’ says Dave. ‘Your mind just says, hey, there’s work to be done. I may be tired but I’m not recognizing the need for sleep because it’s daylight.’

    Already lacking the strong time-giving effects of light, the men could not set their body clocks by what they were eating, either. ‘We had four meals a day. Two of them occurred at noon and midnight, the other two at six in the morning and six in the evening,’ continues Dave. ‘One of the difficulties in telling what time it was, was that the 6:00 a.m. and 6:00 p.m. meals were powdered scrambled eggs and the other two meals were stew. So if you woke up at six o’clock and went into the galley for a meal and you had powdered scrambled eggs, you didn’t know whether you were having breakfast or dinner.’

    Despite losing the signals that are normally provided by the cycle of light and dark, the timing of activity, intake of food, reasonable work shifts or even simple obedience to the clock, most of the men managed toget through without becoming acutely sick or injured. But some of them developed a condition they called Big Eye, in which they became stuck in a sleepless state. Almost everyone had duties that required exhausting physical labor, but even so, the men with Big Eye failed to sleep for days.

    Diet Start

    The men with Big Eye demonstrated that the body’s flexibility is a double-edged sword. The loss of essential time givers easily disrupted their circadian rhythms, probably setting them up for health problems if they continued down that path. On the other hand, proper application of some fairly simple rules for circadian health could have rescued them. And the same rules can rescue you from a potentially perilous state of disorganization.

    The Body Clock Prescription reinforces strong circadian rhythms; produces better sleep, enhanced moods, alertness and energy; and reduces the risk for reproductive cancers for everyone. In addition to these overall improvements in health and well-being, there are specific aspects of the diet that have a favorable impact on prostate health, a subject that provokes anxiety for many men.

    Prostate Ailments: The ‘Male Problem

    There is certainly cause for concern. Prostate ailments are an almost universal threat to men in Europe and North America. Among men in the United States, prostate cancer is the most common cancer; it is also the second leading cause of cancer death.’ In addition, countless men suffer from other prostate problems. This phenomenon represents a kind of `male problem‘ corresponding roughly to what used to be called ‘female problems’, a much less specific collection of gynecological woes that were lumped under this heading in the mid-1900s. The notion of female problems embraced excessive menstruation, infertility, irregular periods,cramps, vaginal discharge and other kinds of medical mischief that women endure.

    The male problem is more localized in the prostate gland, the part of the male reproductive system that secretes fluids that help transport sperm. Nevertheless, it is a fairly complicated picture, which includes inflammations of the prostate, a common condition known as benign prostatic hypertrophy (BPH) and prostate cancer.

    What’s more, prostate problems may lead you to needing a cystoscopy, where a narrow flashlight is inserted into the hole from which you pee until it arrives in your bladder. On the way, it passes through your prostate gland. Cystoscopy is a procedure that causes ‘big eyes’ in the bravest of men.

    Besides cystoscopy, the other method often used to examine men with prostate complaints is digital rectal examination, in which the examiner can feel the profile of your prostate gland. (Digital refers to the doctor’s finger, not his computer.) Both give much less information than you would expect to get from such relatively invasive procedures. Opening your mouth and saying Ah’ discloses much more about your teeth, gums, tongue and throat than any rectal exam reveals about your prostate, unless you have a huge lump. Ultrasound, magnetic resonance imaging (MRIs) and computerized axial tomography (CAT) scans are necessary to get a good picture of what’s happening to this gland, whose actual location on the floor of your pelvis seems mysterious to anyone who has not studied anatomy.

    Diet and Prostate Health

    If you look around you, especially as you get older and start hearing stories from men who have prostate trouble, you may wonder if there’s something simple you can do to avoid it. I’m not talking about early detection, which is mentioned frequently these days. (Of course, most men’s idea of early detection is that early next year or the year after would be just fine.) Nor am I saying that a good history, physical exam, measurements of prostate-specific antigen (PSA), a common blood test used to screen for prostate cancer and other indicators of your underlying health, prostate or otherwise, are not a good idea.

    But you’re misplacing your priorities if you go through those procedures without making some modest changes in your diet now to prevent troubles in the future. Most men who have a reasonably healthy personal and family medical history and who don’t abuse themselves with excesses of drugs, tobacco and alcohol, other risky activities or excessive inactivity can probably remain free of obvious symptoms even if they don’t implement all the points of the Body Clock Prescription. Some of these pointsare aimed at people who are trying to get out of serious medical trouble or who have risk factors that call on them to follow the diet very strictly.

    Naturally, the more closely you follow the Body Clock Prescriptionthe better, but if you do nothing else, I urge you to consume soy protein and flaxseed powder daily to prevent prostate problems. By making these simple dietary changes and keeping your mind open to the possibility that fungal infection, intestinal overgrowth or allergy might have a hand in any prostate inflammation that is not otherwise easily diagnosed by a physician, you can go a long way toward avoiding the possibility of getting prostate cancer, as well as the other problems that frequently lead men to undergo cystoscopy.

    Ten new motorcycles we are dying to ride 2013!

    Large press conferences from Honda and Ducati held right before EICMA 2012 may have stolen a bit of the thunder from Milan’s annual motorcycle show, but we still came away impressed with the variety of significant new bikes on display. Although finding the 10 motorcycles that we’d most like to ride in 2013 certainly qualifies as a tough task.

    1. Aprilia Caponord 1200 This adventurer-tourer, developed from the supermoto-inspired Dorsoduro 1200, is a versatile machine, fun in the city yet big enough for a two-up ride into the country, aided by good wind protection and that large, 1197cc V-Twin. In addition to a ride-by-wire system with three maps (Sport, Touring, Rain), the Caponord 1200 boasts ABS and traction control, both of which can be defeated. The available Travel Pack offers active suspension damping, cruise control and color-matched panniers.

    2. Bimota BB2 Bimota already has an abundance of Ducati-powered offerings, so it was refreshing to see this BMW S1000RR-engined bike on display, although situated behind glass. Designed by the folks at sak_art design, the BB2 uses an aluminum chassis and bodywork that recalls some of the Bimota shapes from the ’90s. With its 193-horsepower, BMW-sourced powerplant, however, the BB2 will undoubtedly possess hyperbike performance more fitting for 2013 and beyond.

    3. BMW F800GT This full-dress version of the F series parallel-Twin replaces the F800ST. Although it’s fitted with a sporty, new fairing, it does retain the ST’s 4.0-gallon tank and stepped seat. Most important, the dohc, 798cc engine generates a claimed 90 hp at 8000 rpm and 63.4 foot-pounds of peak torque at 5800 rpm, which is said to accelerate the bike to 60 mph in 4 seconds and to speeds in excess of 120 mph. Taller riders will appreciate the higher handlebar and the protection offered by the fairing.

    4. Ducati Hypermotard 821 Offered in two versions, Base and SP, the latest Hypermotard is powered by a superb engine: the brand-new 821cc Testastretta V-Twin with 110 hp at 9250 rpm and 65.8 ft.-lb. of torque at 7750 rpm. Not only that, but the 821 has the most advanced ride-by-wire electronics, with three selectable power maps, traction control and Brembo brakes with Bosch ABS that offers three selectable levels of intervention. Perhaps what we like most of all: a valve-adjustment interval of 18,600 miles.

    5. Honda CBR500R The emphasis is on sporty affordability with the all-new Honda CBR500R, a fully faired sportbike with a strong resemblance to the rest of the CBR family. Powered by a liquid-cooled, 500cc parallel-Twin with a counter-balanced 180-degree crank, the 500R is perfectly positioned to introduce a new crop of young buyers to the sportbike world, aided by a rigid steel frame that has been tuned for excellent handling response. Perhaps most important is an entry price of only $5999, with ABS likely costing an extra $500.

    6. KTM 1290 Super Duke R The good news first: Although the 1290 Super Duke R is just a prototype, KTM says it will build a production version, with first test rides taking place sometime in 2013. We can’t wait to ride this latest naked KTM, which is fitted with a bored-out, liquid-cooled, RC8 R V-Twin engine, chrome-moly steel chassis, single-sided swingarm and WP suspension. KTM hasn’t shared many details about this bike, but the Austrians have told us it will have ride-by-wire throttle with ABS and traction control, both of which will be made “disengageable” to allow for stoppies and wheelies. Very thoughtful.

    7. Moto Guzzi California 1400 This large bike, available in Touring and Custom versions, traces its lineage to 1970, when the LAPD chose the Moto Guzzi V7 Police over Harley and the Japanese to be the agency’s patrol bike. Now, more than 40 years later, we get the California 1400, considered by many to be the star of EICMA. Taking center stage is its air-cooled, 1380cc V-Twin, which features a Y-shaped manifold with long runners that help it produce 96 hp and 88.5 ft.-lb. of torque at only 2750 rpm—quite helpful in an 743-pound machine. Officers Malloy and Reed of Adam 12 fame would approve.

    8. MV Agusta Rivale 800 With engine and rolling gear from the F3 and Brutale 800, the aggressive new Rivale 800 is impossible not to like. The Triple, one of the best in production, puts out 125 hp, backed by 60 ft.-lb. of torque at 8600 rpm and managed by a ride-by-wire throttle that offers traction control and selectable power mapping. Although some say the Rivale 800 is a tad too aggressively styled, it benefits from beautiful detail work in areas such as the tank, seat, lights and mirrors. With a claimed dry weight of only 375 lb., this thing should fly.

    9. Triumph Daytona 675R With a larger bore and shorter stroke, the high-revving Triple in the 675R now spins to 14,400 rpm. Horsepower is up by only 2, but Triumph has produced a cylinder block that’s now separate from the upper crankcase and lined with ceramic-coated aluminum bores. The most obvious change on this significantly updated bike is a low-mount exhaust that centralizes mass and shifts weight forward for sportier handling. Replete with new slipper clutch, the 675R will set you back $11,599.

    10. Vespa 946 Okay, we know, we said this was a list of 10 motorcycles, and this Vespa clearly is a scooter. But we can’t keep our eyes off the 946; it’s the best-looking scoot we’ve seen in who knows how long, its 946 name a reference to the first Vespa of 1946. Based on the Quarantasei concept unveiled at EICMA 2011, the handsomely curvaceous 946 is available initially in classic 125cc form, although a 150cc model (and others) will follow soon. The frame is made of steel, but for the first time in Vespa’s history, it incorporates some aluminum alloy sections.

    _____________________________
    Source: Cycle World (Bornhop, 11/20)

    Zonnevlek Harley-Davidson Street 750


    During my visit to Japan with Harley-Davidson late last year, we were introduced to 5 Japanese builders whose workshops had been invited to each customise one of the new H-D Street 750’s. The project was coined the “Street Build Off” and the 5 workshops involved included Cherry’s Company, Asterisk, Duas Caras Cycles, Luck Motorcycles and Custom Works Zon. Only a few short months later the builders unveiled their creations at the Mooneyes Hotrod and Custom Show in Yokohama, where a panel of judges awarded one workshop as the outright winner. Taking home the prize was Custom Works Zon with their heavily customised ‘Zonnevlek’ Street 750 racer.



    The Zonnevlek (meaning Sunspot in Dutch) was the brainchild of CW Zon duo Yuichi Yoshizawa and Yoshikazu Ueda. Since 2003 the pair have been building unique v-twin powered choppers and bobbers, gaining international attention in 2007 with their entry into the AMD Championship of bike building.


    With the opportunity to customise Harley’s newest family member the duo made the brave decision to depart from their usual traditional chopper styled builds. Inspired by the Street 750’s already impressive 4.6 second 0-60mph acceleration and mid 13 second 1/4 mile capability they opted to build a motorcycle that would focus on improving straight line speed…with a modest sprinkling of aesthetic eye candy.


    Taking a mere 3 months to complete the Zonnevlek is an almost complete redesign of the H-D Street with only part of the original frame and the stock 750cc engine remaining untouched. To make the most of the bikes power dropping weight was paramount, so the build began with a dramatic frame redesign. The standard half duplex frame was rebuilt using a single cradle design with custom made mounts and braces to secure the engine firmly in place. In need of a new home the bikes radiator was relocated to beneath the bike adding weight to its rear end for improved traction and a lower the centre of gravity.


    The Zonnevlek’s angular tank functions as a cover, concealing electrical components and the complex linkages of the “jockey” shifter. A single lever on the custom made handlebars actuates the front brake and engaging the clutch is left up to what was originally the gear selector pedal. Tucked beneath the seat is a fuel cell containing enough juice for a sneaky, backstreet burn or a few, flat out 1/4 time trials and the original instruments have been replaced by a function focused Autometer tacho.


    Up front is a one of a kind set of custom made forks holding a 19 inch wheel wrapped in Avon Speedmaster Rubber. In the rear is a CW Zon signature style single sided swingarm with mono shock suspension and a 15 inch Rocket Racing wheel wearing a classic Hoosier drag slick. To free up a few more horses from the liquid cooled v-twin a custom made exhaust system and intake have also been added and fuelling remapped to suit.


    As you study these photos more and more of the Zonnevlek’s incredible details become apparent. From the alloy bushes, braces and panels to the brass highlights. It’s the stark grey paint and contrasting gold leaf pin striping by Mr.G and the intricate engraving by 4 Dimension Studio that really push the boundaries on this build though. While straight line bikes aren’t usually our thing, it’s easy to see why this beast won over the Street Build Off judges. It’s yet another example of why Japanese builders lead the way with their creativity and craftsmanship in the custom motorcycle scene and I can’t get enough of it!



    First published by returnofthecaferacers.com


    Modern Motorcycle Diaries: Man Captures His 500-Day Trip Across the Americas

    If you feel feelings of wanderlust and jealousy easily, you might want to stay away from the story of Alex Chacon. He’s a guy who recently completed a 503-day solo journey on a motorcycle. He rode 82,459 miles across 22 countries in both North and South America. Chacon also captured photos and videos throughout the journey in order to document his experience.

    Here’s a 9-minute video Chacon put together after returning to his home in Texas. It shows highlights taken from over 600 hours of video, and has gone viral with hundreds of thousands of views in less than a month:

    The journey started shortly after Chacon graduate from the University of Texas with a degree in biomedical sciences. Prior to starting his graduate school studies, he decided to follow through with his longtime dream of exploring the world adventurously while supporting a worthy cause.

    Starting from his home in El Paso, Texas, Chacon rode south until he hit Ushuaia, Argentina, the “End of the World.” He then rode up to Brazil, then all the way up the Americas to Alaska before finally riding home to Texas.

    Chacon says he sold everything he had prior to embarking on this ambitious journey — one that was inspired by Che Guevara’s The Motorcycle Diaries — and used the trip to raise awareness and money for the charity Children of Uganda. To raise money, he worked for two months, sold his car, sold his clothes, gave blood, and took every opportunity he could find to make and save money.

    Over the course of the trip, Chacon passed through interstates, highways, dirt roads, no roads, mud, rivers, through hurricanes, tornadoes, tsunamis, rain, hail, sun shine, snow, ice roads, and more. Every night he would stay at whatever shelter he could find: gas stations, parks, couch surfing, hostels, or anyone willing to take him in. His meals would often consist of various canned foods.

    As his story began spreading on the Internet, fans became donors and contributed food, money, and gas. Even the bike company Kawasaki contributed $1,000 toward a new bike, and GoPro joined in as a contributor as well.

    Video and images during the trip were captured using a Canon DSLR, GoPro camera, and a special monopod Chacon designed for himself. The GoPro would often be fixed to the side of his helmet and the side of his bike.

    _________________________________________
    Source: PetaPixel (Zhang, 5/10)

    Rodsmith Kawasaki KZ750 Cafe Racer

    Kawasaki KZ750 Cafe Racer
    The art of coachbuilding and metal shaping is a dying artform. Finding skilled individuals who can take a flat piece of metal and fashion it into a fuel tank or custom fender is getting more and more difficult. Thankfully the demand for such work is on the rise thanks to the popularity of the custom motorcycle scene and people like Craig Rodsmith are leading the way. Craig’s an Aussie living in Illinois and he’s been manipulating metal for hot rods and custom motorcycles for the past 25 years. One of his latest 2 wheeled creations is this ’79 KZ750 Kawasaki Cafe Racer and I had the opportunity to speak to Craig about its creation.



    “I was born and grew up in Melbourne, Australia.” Craig explained “I spent a lot of time amongst the Elizabeth Street motorcycle scene and was a member of the Hartwell Motorcycle Club. I did a lot of road racing, on TZs and RDs, at Winton Raceway, Calder, and other regional tracks.”



    “I bought this motorcycle as an almost stock Kawasaki KZ750 twin from a guy in Wisconsin and decided to turn a mundane bike into something interesting. When I took off the stock fuel tank I liked the shape of the top of the bikes frame so, going outside the box, I decided to make a tank that accentuated that line.”



    The KZ was a neglected relic that had been sitting unloved in a garage for over a decade. Thanks to Craig’s handy work it would soon have a new lease on life. “I like the challenge of giving a bike another chance by restyling it. Like most of my bikes, I like to bridge the gap between traditional styles and something unique and unusual. With this particular build I wanted the exhaust to be a part of the bike and not just an add-on, which is why I snuck it into the frame to hug the engine.”



    Every builder approaches their projects differently and Craig’s is defined by his skill set. “When I approach a build I plan the entire bike in my head straight away, then I build it accordingly. I make minimal changes to my idea along the way depending on what the bike requires. I do every aspect of each build myself from disassembly, to design, fabrication, engine building, electrical, metal forming, welding, polishing, painting and tuning. This means I don’t need to do sketches or delegate the build requirements. I can just get on with it.”



    “With the body work on the Kawasaki I used traditional tools (many of which I made), such as hammers and dollies and, obviously, an English wheel. I usually do a mockup with cardboard outlines before I form the metal. Every piece of aluminum on the KZ started as flat stock.  I like to make as many pieces myself as practical, on this bike that includes the rear sets, brackets, exhaust and air cleaners.  I designed and constructed the seat to have a simple, clean look and kept the sewing at a minimum (Yes, I can sew as well). The tailpiece houses an EarthX lithium battery and the electronics.

    I used an early model driving guide light and made the fairing screen to match. I like the contrast of the polished aluminum with the raw cast look so used a mix of these finishes on the bikes alloy parts. As with a lot of my builds, I like everything simple and clean so every piece of this bike has a purpose.I also have my own electroplating setup so I nickel plated the spokes and all of the bikes engine brackets.”

    When I asked Craig which part of the build was the most challenging he replied ” The fairing was a pain in the ass! I wanted it to look seamless, while flowing aesthetically with the rest of the bike.  The shape was a major challenge because I very rarely use forms or bucks to shape the metal.” Regardless of the stress it put him under the fairing remains Craig’s favourite part of the KZ. “I was struggling with whether or not I should even build it. I couldn’t imagine the bike without it and it ended up being the finishing touch.” and we’d have to agree.

    RODSMITH CUSTOMS

    Kawasaki KZ750 Cafe Racer

    First published by returnofthecaferacers.com

    THE 1 MOTORCYCLE SHOW

    We knew it had to happen. The generation-long “Easy Riders” orthodoxy of custom-bike design has finally sputtered out, setting people free to build whatever they like. Remember that word, freedom? It means no one laughs and points if you fail to include a bellowing Harley-Davidson engine in the middle, with a Schwinn wheel way out in front and a Buick tire in the back. Anything goes.

    The idiosyncratic bikes in these photos appeared at the “1 Motorcycle Show” in Austin, Texas, the same weekend as the nearby MotoGP event at Circuit of The Americas. Austin is the state capitol, an arty town that calls itself “the live music capital of the world” and is willing to try anything.

    Like simplicity? Take pride in your sheet-metal skills? Or perhaps you see the motorcycle as “Death Star”? The “Art of the Motorcycle” at the Guggenheim Museum in 1998 was just a beginning. Start noodling with tools and see where it takes you.

    _________________________________
    Source: Cycle World (Cameron, 5/3)

    Harley-Davidson RR350

    Harley-Davidson RR350


    The Harley-Davidson RR350 is the enlarged version of the RR250, a motorcycle built from the ground up by the Italians that was essentially a Harley-Davidson in name only (Harley took a majority stake in the Italian manufacturer in 1974). The men from Milwaukee were facing increased competition from light, fast Japanese bikes and the first investment into Aermacchi in 1960 was designed to combat this and introduce some fresh engineering talent to the company.
    The success of the Aermacchi racing program reached its peak in the mid-1970s when the Harley-Davidson RR250 took the world championship for the ’74, ’75 and ’76 seasons with championship wins in 1976 in both the 250cc and 350cc classes thanks to the model you see pictured here.
    It’s unusual to think of Harley-Davidson dominating a road racing championship and we haven’t seen the marque seriously contend any major road-based Grand Prix championship since the sale of Aermacchi in 1978, which seems like a shame as it could have done the marque a world of good from an engineering perspective.
    The RR350 (and RR250) is widely considered one of the most beautiful racing motorcycle designs from the 1970s and I’d personally go so far as to say it’s one of the most stunning race bikes ever made. The Italian design cues are clearly apparent and it leaves you wondering what direction Harley-Davidson might have taken if they hadn’t sold Aermacchi on to Cagiva in 1978.
    The stunning, restored Harley-Davidson RR350 you see here is due to be sold at The Las Vegas Auction on the 8th of January 2015 by Bonhams, its estimated value is between $25,000 and $30,000 – which actually doesn’t seem like a whole lot considering the fact that only about 26 RR350s were ever made.
    If you’d like to bid or read more about this particular motorcycle’s history you can click here to visit Bonhams.
    Harley Davidson RR350 3 1480x684 Harley Davidson RR350
    Harley Davidson RR350 1 1480x1318 Harley Davidson RR350
    Harley Davidson RR350 6 1480x683 Harley Davidson RR350
    Harley Davidson RR350 2 1480x1155 Harley Davidson RR350
    Harley Davidson RR350 5 1480x1399 Harley Davidson RR350
    Harley Davidson RR350 4 1480x964 Harley Davidson RR350 First read in http://silodrome.com

    12 Days of Fitness with WORKOUT ANYTIME

    12 Days of Fitness with WORKOUT ANYTIME

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

    Week 1

    4 days of exercise

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

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

    Week 2 

    4 days of exercise

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

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

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

    Week 3

    4 days of exercise

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

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

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

    Preparing for a Paperless Year!

    I am in full-blown pre-planning mode. We officially reported back to school on Thursday, and I’ll have 27 fourth grade students in my classroom on August 1. It’s crazy to think about how fast this summer has gone and how much work is still ahead.

    This will be the first year that I will attempt to go paperless from day 1. Last year, we only had 1:1 iPads for the last 6 weeks of school, so it was after we had established many of our routines and procedures for the year. As I prepare for this shift, I’m linking up with the Tune into Technology linky to share my plans for management and organization.

    Managing the Students

    1. Number the technology
    I assign students numbers 1-27 on the first day of school. We use these numbers for everything — mailboxes, book bins, lining up, etc. We’ll also use them for the iPads. Each student will be assigned the iPad corresponding with their number, so they’ll always know which one to use and which slot to put it back in when we clean up.

    2. Build Classroom Norms and Routines
    We’ll develop some essential agreements about the iPads before we even get them out. I’ll let the students decide on the rules, with a little extra guidance as necessary. The items that we’ll need to touch on will include:

    • how to get the iPad out of the cart
    • moving around the classroom with the iPad
    • using the iPad appropriately (following directions, etc.)
    • putting the iPad away
    You can read my previous posts on this here and here.

    3. Develop a common vocabulary for the buttons and gestures, and teach some basic actions.

    We’ll talk about the different buttons on the iPad and their functions. We’ll also talk about how they can be used together to take screenshots and quickly navigate from one app to the next. For more information about how I do this, check out my TpT freebie (the very first thing I ever made for TpT!).

    4. Give time to explore
    The first writing assignment my students will have this year will be to write an informational piece (either descriptive or how-to) about an app of their choosing. By giving them this assignment, I’m giving them time to play around with the iPad and explore the available apps while also getting a baseline writing sample. This has the added benefit of cultivating “experts” about the different apps among the students.

    We actually start school on a Thursday this year, and I intend to get all of this started during those first two days.

    Organizing Myself

    As I prepare for my paperless year, there are a few items I’m working on before the students even arrive. This will help me be ready to go on day #1.

    1. Create a stack of Evernote notebooks for all of my students.

    I’m planning to keep all of my conferring notes, work samples, and other relevant data in Evernote this year. To prepare for that, I’ve created an Evernote notebook for each student, and I have them clustered together in a “stack” so that all of my homeroom students are together.
    Since I anticipate using this system for many years, I’m formatting the notebook names as “2013 – Last name, First name.” That way, I won’t get confused when I’m quickly looking for the notebooks for this year’s students as opposed to last year’s. I’ve also created one additional notebook called “2013-2014 Overview.” Listing both years ensures that the notebook will be on top of my stack when they’re sorted alphabetically, and I’ll use this notebook to keep track of notes and documents that pertain to the whole class. 
    You can read more about setting up Evernote notebooks in my paperless series.
    2. Create a checklist template for my class.

    This will also be done in Evernote.

    I like to have a checklist of my class roster available whenever I’m collecting forms or tracking important information. I’ll make a blank checklist now, and then I can copy and paste it into future notes as needed. This is a huge time-saver down the road for me.

    3. Make sure that my Dropbox folders are set up for distributing student work.


    Although there are plenty of learning management systems available, I strongly prefer Dropbox for distributing assignments to students just because it’s so easy on my end. All I had to do was create a folder titled “Student Assignments.”

    Once the daily folders are set up within the Student Assignments folder, I can share all of the folders through a link on my class website, and students can easily access everything they’ll need for daily assignments. To read a complete step-by-step tutorial for how to do this, check out my previous post.

    Since I set this up at the end of last year, all I needed to do was empty out the assignments I gave to last year’s class so that I can start fresh this year.

    4. Create a class on Class Dojo.


    Class Dojo is an excellent online classroom management app that I’ll be utilizing more this year. I’ll tell you more about how I’m integrating it with my classroom economy in a future post, but for now, all I need to do is input my student roster and print out home access codes for my students and their parents. Then it will be all set to go.

    5. Create a new group on Edmodo and prepare a welcome message.

    (Edmodo has totally changed its app icon, btw. Check it out!)

    I’ll be using Edmodo to collect student assignments, give quizzes, conduct class discussions, and take polls. I’ll need to have a group code ready to give students for the first day so they can sign up, and I’ll want them to have something to see and do immediately when they log in for the first time.

    ****
    Once I finish these 5 steps, I think I’ll be ready to start the year. I have to admit, I find prepping for a paperless classroom far easier than what I experienced in the past. I’m looking forward to going on this journey with my students this year, and I can’t wait to share all of the learning we’ll have in store for us. It’s going to be a fantastic school year!

    Can’t wait to read about how others are organizing and managing technology in their classrooms. Be sure to check out the other posts in the Tune into Technology linky, and have a great week!

    FOUR AFFORDABLE MOTORCYCLES FOR CITY COMMUTING AND CROSS-COUNTRY ADVENTURE

    Suzuki V-Strom 650 ABS

    If you were going to Alaska, you’d want the V-Strom. Its torquey V-Twin runs dead-smooth at 5500 rpm and 80 mph. Its reasonably quiet windscreen provides the most protection, its seat is the most comfy. And judging from its stately highway ride, you’d never guess it’s the next-to-lightest bike here, at just 442 pounds. That’ll come in handy when you’re axle deep in the spring thaw in Moose Jaw or wherever.

    ups 
    • Feels most substantial under way
    • Smooth, revvable powerplant
    • A few battle scars will only improve its looks
    downs 
    • It doesn’t feel cheap, but it looks it
    • ABS is great; bummer you can’t switch it off
    • Why do I have to pay for the lower seat?

    At 48 mpg, the V-Strom comes closest to the Honda at squeezing out miles, and its 5.3-gallon tank gives it true 250-mile range. Its trick instrumentation serves up all kinds of useful information including air temp, rate of fuel burn, freeze warning—also a big digital gear indicator. What’s wrong with the V-Strom is almost nothing at all. Two items, though: If you do wind up in the dirt, you can’t switch off the ABS (not on the Honda, either), and if you’re short, its seat is the tallest (optional taller and shorter seats are available for around $200).

    Other than that, it’s really against our code to disrespect motorcycles for aesthetic reasons, but we don’t picture Peter Egan lovingly contemplating the graceful countours of any of these bikes while sipping a beer in his garage. Like the other machines here, the poor Strom looks like it’s designed to travel in space, where there is no atmosphere, and its Sputnik interior and cheap black heat-tile plastics make it impossible to escape the fact that you married for convenience. Then again, if you’re already equipped with a happy spouse who likes to ride on back, the V-Strom is most likely to keep the peace, with the most comfortable back seat.

    It’s easy to see how guys who pile on tons of miles and wear socks with sandals love this bike.

    Kawasaki Versys

    The Versys is the yapping lap dog of the group. It’s the lightest bike here and serves up the tautest ride. Its 55.8-inch wheelbase is 4.7 inches shorter than the next-shortest Honda’s, and its tallish seat, long-travel suspension and 17-inch tires make it the preferred mount for wheelies, stoppies and late-night yard crossings—things its ABS and traction control won’t interfere with, since it doesn’t have them.


    ups
    • It’s the most “exciting” bike here
    • Lightest and most nimbleous
    • 5.0-gallon fuel tank

    downs
    • Not the slickest gearbox
    • Not the smoothest running
    • There’s nothing else not to like

    As for power, it’s slightly down vs. the V-Strom and the BMW, with a peakier, buzzier and more rambunctious feel that’ll have you shifting more and giving the tachometer needle a bigger workout. For all those reasons, the Versys is the best sportbike of the group—but those characteristics render it slightly hyperactive for everyday and long-haul use.
    Having said that, any of the four 
bikes here are so superior in such a 
wide range of environments and 
usages—compared to a Panigale or a Tuono or a V-Rod—that it’s sometimes hard to remember they all fall under the genus “motorcycle.” The Versys is just as capable of a late-night high-speed San Diego-to-L.A. freeway run as it is wheelying through Forest Lawn or dropping off your mom at yoga.
    If you’re young enough at heart to like its bike-of-the-future looks, chances are you’ll like how the Versys rides. A 5.0-
gallon fuel tank and mileage in the low 40s is pretty dang good. And Kawasaki is, of course, standing by with all sorts of accessories for its bike also. (Grip Heater Kit: $229.95. Always our first stop.)

    BMW F700GS

    With this one, BMW does its best to provide access to the GS line for short people and, dare we say, chicks. Replacing the front 21-inch wheel with a 19-incher and shortening the suspension gets the seat down to 33.4 in., and it’s possible to go all the way down to 30.1. The seat in question is hewn from BMW’s excellent, fleshy-feeling foam and provides superb long-range support for riders on the shorter side of 5-foot-8. Some, not all, on the taller side complain that the bolster the short folks love restricts them and pushes them forward into the gas tank. You can’t please everybody, especially Don Canet.

    ups
    • Most powerful
    • Sweetest gearbox
    • Short people love its ergos and seat

    downs
    • Kind of appliance-like
    • Loses a lot of the 800’s rugged adventurey look
    • Are we really seeing so many BMWs on the road?!

    The ESA option allows toggling among Comfort, Normal or Sport settings on the fly via a handlebar switch. This adjusts 
only the rear rebound damping, and there’s a notable difference between Comfort and Sport. Overall, the GS combines light steering with good stability and a generally well-planted feel.
    That short flyscreen means there’s no turbulence at all, since your head is above its shadow. On a hot day, that’s a good thing. On a cold day, shut up and enjoy your heated grips. This engine may have “reduced” peak horsepower that’s left it neck and neck with a 650, but that displacement advantage results in the torquiest motor of the group and an engine that’s already making 45 foot-pounds at just over 2000 rpm and 52 ft.-lb. at peak; none of the other three engines here ever even gets to 45 ft.-lb.
    The six-speed gearbox and clutch are likewise low-effort and silky-smooth. Speaking of smooth, there’s still a bit of handlebar buzz, but it’s much more subdued than on some BMWs that use this engine (F800R, for example). Brakes are powerful and tactile (the second front disc was added this year), and, as on all BMWs, ABS is standard.
    Everything’s nicely finished, buttoned-down and bolted together. The clocks and dash are comprehensive and modern. Too bad the parallel-Twin looks so industrial down there. Makes us pine for the smaller Boxers of yore.
    Overall, you’re left with the impression that even though the BMW’s the most expensive bike here, it’s worth it.

    Honda NC700X DCT ABS

    The Honda NC700X DCT ABS is not perfect; it won’t wheelie. But it will do tremendous smoky burnouts, so it is a legit motorcycle you could ride to Sturgis or Daytona, turning over a steady 4000 rpm and easily getting 60-plus mpg the whole way. It’s way down on horsepower: We can’t run our DCT on the dyno (the bike’s ECU won’t let it), but the manual NC we tested for the November issue made just 48 horsepower at 6140 rpm.
    What makes the NC so rideable anyway is the area under the torque curve. Like the BMW, the NC is already up and working hard producing torque at just above 2500 rpm. Unlike the BMW, it doesn’t rev on to make 62 hp on top. Strangely enough, though, it hardly seems to matter. That’s because in everyday use, you almost never rev the BMW to its 8500-rpm redline. Or the V-Strom to its 10,000-rpm max. Or the Versys to its 10,500 max.

    ups
    • Built-in stowage
    • Eager beaver tree-chewer fuel-efficient engine
    • Clean, crisp styling that doesn’t look cheap

    downs
    • Maybe hold off on DCT ’til next year
    • 1000 more rpm wouldn’t be a bad thing
    • ABS should be its own option

    In the real world, it’s all about grunting away from stops and right-now midrange—and the Honda has that covered. Accelerating from zero is a hoot; whether you’re in Drive or Sport (the right-thumb switch lets you toggle between them instantly), DCT knows you’re in a hurry if you whack the throttle open and spits you away like Shirley Muldowney in slow-mo, grabbing instant upshifts at the perfect time every time.

    What DCT is less good at is deceleration; once below about 20 mph and coming to a stop, there’s enough jerkiness to induce helmet tapping with your passenger as the gearbox shifts to second then first and you wish there were a clutch to pull in. And you don’t want to be going balls-out around big, fast sweepers in Sport mode: Halfway round, you will get an unwanted upshift that will widen your trajectory. (No worries: Use the other right-bar button to go from “AT” to “MT.” Then use the thumb/trigger shift paddles on the left bar.) It all works great, but with the brain cell you use to master all that, you could learn to use a clutch and save yourself $2000. On top of that, the DCT ABS model (replete with our added long-term gear) gains 51 lb. compared to the base model. At 502 lb., it’s the porkiest bike here by a big margin.

    Just as with the base model, though, the NC doesn’t feel that heavy when you need to push it around or zip through a gap in traffic. At the same time, it has a nice hefty stability when you’re cruising at 80, on suspension that’s soft enough for a smooth ride while being stiff enough for reasonably serious sport riding under a wide size range of riders. All four of the bikes here provide stellar ergonomics; the Honda’s firmish seat and slightly more rearset pegs move it just a smidge to the sportier side of the dial, but it’s still a motorcycle you can do long days on,
 provided you stand up once in a while.

    __________________________
    Source: Cycle World (Allen, 12/31)

    Ride “The Dragon”

    The Dragon is know for its 318 curves that stretch for 11 miles. The curves the dragon has are more like fiction, since riders don’t usually try to count all 3018 of them.

    If you are an adventurer the Dragon is for you. Located in Deals Gap, North Carolina, in the southern terminus of this storied stretch of US 129 stretching from the Gap back into Tennessee. Despite the reckless corners, it’s still fun to ride. If not, you can find a parking spot and watch a parade of “Dragon Slayers” which are riders who fearlessly ride down the Dragon.

    The Dragon is connected to the Great Smoky Mountain National Park, and runs into beautiful forest areas.

    The Dragon is one of the best known roads in America. The Dragon used to stretch from California to Chicago, to this day the Dragon has shrunk.

    If you are planning to tackle the Dragon, here are some safety tips:

    Be Cautious and no stunts!

    Focus. Try not to get distracted by the amazing scenery.

    Stay in your lane close to the right. If you try to ride straight you can loose control and crash.

    There is wild life in the wooden parts of the Dragon so BEWARE.

    Distance yourself from other vehicles.

    Ride the Dragon between 11 am and 5 pm. During these hours there’s barely any traffic.

    and most important tip of them all, Always wear protective riding suit and gear.

    The Dragon is a thrilling adventure for experienced riders. Enjoy the road and its scenery…But BE CAUTIOUS.

    Quick Tip: Team Fortress 2 – What To Do With Those Naughty and Nice Winter Crates (Winter 2013)

    By now, most of you have seen these Random Drops, Crates that are either “Nice” or “Naughty” – but, “How do you open them..”, you may have asked? Well, this post is just a quick note to answer this question I have already started seeing on game forums and Question/Answer websites. Answer: You Can’t Open Them (Yet)…

    Soon hopefully, keys should be available for purchase at the Mann Company Store (Steam/Valve/TF2), most likely for $2.49 USD, if keys and dropped crates combinations of the past are anything to go by [I assume they are dropping them now, to allow people to collect some before the keys go on sale – to sell more keys]. So, if you get these [I have already started getting them when playing, hence the screencaps], just wait a little bit longer, until the keys themselves go on sale. Then, if you want to open them, just purchase keys and unlock them! Soon™… (Remember, you will need one key for each crate)

    See You In The Games!

    2013 Honda CB 1100 Motorcycle Review

    It’s easy to label the new 2013 Honda CB1100 motorcycle as “retro,” but to younger riders, which also can mean “for old guys,” that must be a bit off-putting. So let’s put that image aside for now and look at the CB1100 for what it actually is: a great street bike in its own right that doesn’t need to lean on past glories to be appealing.

    Physically, the 2013 Honda CB1100 is quite a large motorcycle, so it looks and feels substantial to sit on – like you’ve got some real value for money. The bars are a little high rise for my taste, so I’d put slightly flatter (read: sportier) bars on. Otherwise, the rubber covered footpegs are nicely positioned and the overall riding position is upright, but slightly leaned forward – just right in other words. The clocks are large and easy to read, and everything works as every Honda always does.

    The CB1100 is noticeably unencumbered by acres of plastic wrapped around it, so the powerful-looking 1140cc air- and oil-cooled DOHC motor is fully on display. The engine itself also looks substantial, and as the centerpiece it gives the bike a very appealing, muscular look. 

Feel is as beautifully smooth as you would expect from a Honda inline four, and although it don’t put out superbike numbers on the dyno, the 2013 CB1100 feels sporty and with a strong mid-range – exactly what’s needed on the street.

    The motor pulls well from low-down, and it never feels buzzy. If you thrash it to the redline, then it produces very acceptable thrust; it feels like it is punching way above its weight limit. When an insider hinted to me that the CB1100’s horsepower is in the 80s, I was very surprised, as the feel of the bike isn’t lacking at all. The 5-speed gearbox is smooth and seamless; the lever throw isn’t particularly short, but clutchless upshifts are an easy no-brainer.

    Suspension for the Honda CB1100 is handled by standard forks at the front and twin shocks at the rear, with spring preload being the only available adjustment. The ride is supple and quite sporting, but the suspension is also very compliant and handles the real-world surface with aplomb. Handling is well balanced, neutral on turn-in, and stable; even fast sweepers couldn’t upset the chassis, it felt that planted.

    Brakes are twin discs up front and, although they’re not the latest radial set-up, they handle stopping adequately. As an owner of a 2013 Honda CB1100, I’d probably experiment with different pad grades to get a little more bite for fast riding.

    I’ve refrained from using the word “nice” in this brief ride review, but I can hold off no longer. The CB1100 is a very nice bike; it does everything it should and looks great while doing it. Younger guys looking to trade up to a big, muscular bike, and who don’t want an uncompromising supersport machine, should look hard at the CB1100.

    The $9999 price tag is very appealing, and passengers will dig the accommodations – for the rider, this bike will do it all and in style. Yes, it’s retro and hearkens back to the old days when one bike did everything – and that’s no bad thing – but I’m excited to see Honda bring a good-looking, strong performer, at a reasonable price to the US. 

The 2013 Honda CB1100 is a great alternative to the racetrack refugee machines that don’t fit a lot of people’s needs and new owners will not be disappointed.

    

2013 Honda CB1100 Specs:

    • Model: CB1100
    • Engine Type: 1140cc air- and oil-cooled inline four-cylinder
    • Bore and Stroke: 73.5mm x 67.2mm
    • Compression ratio: 9.5:1
    • Valve Train: DOHC; four valves per cylinder
    • Induction: PGM-FI with automatic enrichment circuit, 32mm throttle bodies
    • Ignition: Digital transistorized with electronic advance
    • Transmission: Five-speed
    • Final Drive: #530 O-ring-sealed chain
    • Suspension Front: 41mm fork with spring preload adjustability; 4.7 inches travel
    • Suspension Rear: Dual shocks with spring preload adjustability; 3.5 inches travel
    • Brakes Front: Dual four-piston calipers with full-floating 296mm discs
    • Brakes Rear: Single-caliper 256mm disc
    • Brakes: Optional Honda ABS
    • Tire Front: 110/80-18
    • Tire Rear: 140/70-18
    • Wheelbase: 58.7 inches
    • Rake (Caster angle): 27.0°
    • Trail: 114mm (4.5 inches)
    • Seat Height: 31.3 inches
    • Fuel Capacity: 3.9 gallons, including 0.9-gallon reserve
    • Estimated Fuel Economy**: TBD
    • Color: Candy Red
    • Curb Weight*: 540 pounds

    __________________
    Source: The Ultimate Motorcycling (Coldwells, 11/12)

    List Of Car Insurance Companies In USA

    There is our list of car insurance companies in the USA. To find the best cheap car insurance, drivers have to shop around and compare car insurance quotes collected from different auto insurance companies.

    Why Car Drivers Need The List Of Auto Insurance Companies
    To check what auto insurance companies are available in their state, car drivers need to visit the websites or local offices of these insurance companies. Because drivers may find the selected car insurance companies is out of service or have no business in their states.

    To get cheaper car insurance, auto drivers need the list because they cannot be sure that they are going to buy  the cheapest auto insurance if they select only one insurance company to shop. If drivers get car insurance rates from  as many companies as possible, they can compare car insurance companies and buy the best ones that are cheap.

    To get the options, because if car drivers have any problem with their current auto insurance companies, they can switch to another one.

    The List Of Car Insurance Companies In USA

    List Of Car Insurance Companies In USA, Top Auto Insurance Companies in USA, Car Insurance Companies

                                          List Of Car Insurance Companies In USA

      1. Progressive
      2. Liberty Mutual
      3. GEICO
      4. Allstate
      5. Nationwide
      6. Esurance.com
      7. 21st Century
      8. Mercury
      9. Farmers
    10. USAA
    11. AmericanFamily
    12. AmericanNational
    13. Amica
    14. AAA – American Automobile Association
    15. Auto-Owners
    16. Travelers
    17. State Farm
    18. The General – Auto Insurance
    19. MetLife
    20. Safe Auto Insurance

    21. Conseco
    22. Direct General
    23. Eastwood
    24. Encompass
    25. Erie
    26. Allianz
    27. GMAC
    28. Hanover
    29. Hartford
    30. Safeco
    31. Sentry
    32. Western Auto Insurance

    Among these auto insurance companies there are the best five car insurance companies in USA. If you really want to buy the cheap car insurance and want to find which is the top rated car insurance company, search and go to these website and compare the insurance rates.

    8 Evidence-Based Health Benefits of Aloe Vera

    8 Evidence-Based Health Benefits of Aloe Vera

    By Joe Leech, Dietitian
    Aloe vera is a popular medicinal plant that has been used for thousands of years.
    Here are 8 health benefits of Aloe vera that are supported by science.
    It is best known for treating skin injuries, such as burns and sores, but may also have several other therapeutic properties.

    1. Aloe Vera Contains Bioactive Compounds That Can Improve Health

    Aloe vera is a thick, short-stemmed plant that stores water in its leaves.
    It is widely used in the cosmetic, pharmaceutical and food industries, and has an estimated annual market value of $13 billion globally (1).
    Aloe vera is well recognized by its thick, pointed and fleshy green leaves, which can grow to about 12-19 inches (30-50 cm) in length.
    This is what the Aloe vera plant looks like:
    Aloe Vera Plant, Isolated on White
    Each leaf is full of a slimy tissue that stores water, which makes the leaves thick. This slimy, water-filled tissue is the “gel” we associate with Aloe vera products.
    The gel contains most of the bioactive compounds in the plant, including vitamins, minerals, amino acids and antioxidants.
    Bottom Line: Aloe vera is a popular medicinal plant that is used in the cosmetic, pharmaceutical and food industries. Its leaves are full of a “gel” that contains numerous beneficial compounds.

    2. Aloe Vera Has Potent Antioxidant and Antibacterial Properties

    Antioxidants are important for health.
    Aloe vera gel contains powerful antioxidants, which belong to a large family of substances known as polyphenols (2).
    These polyphenols, along with several other compounds in Aloe vera, can help inhibit the growth of certain bacteria that can cause infections in humans (2).
    Bottom Line: Aloe vera contains various powerful antioxidant compounds. Some of these compounds can help inhibit the growth of harmful bacteria.

    3. Aloe Vera Accelerates The Healing of Burns

    Single Aloe Vera Plant
    Aloe vera is most commonly used as a topical medication, rubbed onto the skin rather than eaten.
    It has long been known as a treatment for sores, particularly burns, including sunburns.
    In fact, the FDA first approved Aloe vera ointment as an over-the-counter medication for skin burns back in 1959.
    Studies suggest that it is an effective topical treatment for first- and second-degree burns.
    A review of 4 experimental studies found that Aloe vera could reduce the healing time of burns by around 9 days compared to conventional medication (3).
    The evidence for Aloe vera helping to heal other types of wounds is inconclusive (4).
    Bottom Line: Applying Aloe vera to burn wounds appears to accelerate the healing process. The evidence is inconclusive for other wound types.

    4. Pure Aloe Vera Juice Reduces Dental Plaque as Effectively as Mouthwash

    Green Aloe Vera Gel
    Tooth decay and diseases of the gum are very common health problems.
    One of the best ways to prevent this from happening is to reduce the buildup of plaque (bacterial biofilms) on the teeth.
    In a mouth rinse study of 300 healthy people, 100% pure Aloe vera juice was compared to the standard mouthwash ingredient chlorhexidine.
    After 4 days of use, the Aloe vera mouth rinse was found to be just as effective as chlorhexidine in reducing dental plaque (5).
    Another study found similar benefits of Aloe vera mouth rinse when used over a 15- to 30-day period (6).
    Aloe vera does this by killing the plaque-producing bacterium Streptococcus mutansin the mouth, as well as the yeast Candida albicans (7).
    Bottom Line: When used as a mouth rinse, pure Aloe vera juice is just as effective at reducing dental plaque buildup as regular mouthwash.

    5. Aloe Vera Can be Used to Treat Mouth Ulcers (Canker Sores)

    Brunette Holding an Aloe Vera Leaf
    Many people have experienced mouth ulcers, or canker sores, at some point in their lives.
    They usually form underneath the lip, inside the mouth, and last for about 7-10 days.
    Studies have convincingly shown that Aloe vera treatment can accelerate the healing of mouth ulcers.
    In a 7-day study of 180 people with recurrent mouth ulcers, an Aloe vera patch applied to the area was effective in reducing the size of the ulcers (8).
    However, it did not outperform the conventional ulcer treatment, which is corticosteroids.
    In another study, Aloe vera gel not only accelerated the healing of mouth ulcers, it also reduced the pain associated with them (9).
    Bottom Line: Application of Aloe vera, either as a patch or gel, has been shown to aid in the recovery of mouth ulcers (canker sores).

    6. Aloe Vera Can Help Treat Constipation

    Sliced Aloe Vera Leaves
    Aloe vera has often be used to treat constipation.
    This time it is not the gel, but the latex, that provides the benefits.
    The latex is a sticky yellow residue found just under the skin of the leaf.
    The key compound responsible for this effect is called aloin, or barbaloin, which has well-established laxative effects (10, 11, 12).
    However, some concerns have been raised about safety issues with frequent use. For this reason, Aloe latex has not been available in the US as an over-the-counter medication since 2002.
    Contrary to popular belief, Aloe vera does not appear to be effective against other digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (13, 14, 15).
    Bottom Line: Aloe vera latex has strong laxative effects, making it useful to treat constipation. It does not appear to be beneficial for other diseases of the digestive tract.

    7. Aloe Vera May Improve Skin Elasticity and Help Prevent Wrinkles

    There is some preliminary evidence that topical Aloe vera gel can slow aging of the skin.
    Woman Holding an Aloe Vera Plant
    In one study of 30 women over the age of 45, topical application of the gel was shown to increase collagen production and improve skin elasticity over a 90-day period (16).
    Another study found that Aloe vera reduced erythema (redness of the skin), but was also found to dehydrate skin cells (17).
    There is very little evidence that Aloe vera can treat skin conditions like psoriasis and radiation dermatitis (18).
    Bottom Line: Early evidence suggests that Aloe vera may have anti-aging effects on the skin, but more research is needed.

    8. Aloe Vera May Lower Blood Sugar Levels in Diabetics

    Fresh Aloe Vera Leaves With Water Drops
    Aloe vera has sometimes been used as a traditional diabetes remedy (19, 20).
    It is said to enhance insulin sensitivity and help improve blood sugar management.
    Several animal and human studies in type 2 diabetics have actually found promising results from consuming Aloe vera extract (21, 22, 23).
    However, the quality of these studies was fairly poor, so it is definitely premature to recommend Aloe vera for this purpose.
    Additionally, there have been some cases of liver damage reported with long-term ingestion of Aloe vera supplements (24).

    9. Anything Else?

    Aloe vera definitely has some unique therapeutic properties, especially when applied as an ointment for the skin and gums.
    Source

    Quick Tip: NVIDIA ‘In Game Overlay’ Stopped Working? Here’s How To At Least Get It Going Again [Fix / Workaround, Updated 2018-03-26]

    Whether it wants to be called Shadowplay, Share or [as of the time of this post] In-Game Overlay; it doesn’t really matter to most people I think – we just look for something to record our gameplay once in a while, maybe take some Screenshots, ‘and just work’. Thankfully, NVIDIA’s In-Game Overlay [or whatever it may be called by the time I finish this post, heh] does just that. Most of the time.

    Although I rotate between a handful of different recording programs off and on (such as Bandicam, Action, Playclaw and others – just for fun and also slowly working on another ‘Game Recording Comparison’ for the future), In-Game Overlay [built into the NVIDIA Drivers, aka “for free”] records when I want, it records a Buffered Loop (a timed, re-recording of ‘the last xyz seconds’, to save when needed) – and it even takes Screenshots and more. However, sometimes this big fella has just ‘stopped working’ lately. No saving Screenshots, no Recording, no Error Message, Nothing; and I wasn’t sure why… After only a tiny bit of Troubleshooting, I quickly figured out how to at least ‘get it going again’ and I just wanted to share that here for you all, in a Quick Tip™.

    To be honest [I always believe in being completely honest], I am still not sure why NVIDIA’s In-Game Overlay stopped working – but I did figure out how to simply get it working again – and here’s what I did:

    • Once I noticed the Overlay wasn’t taking Screenshots, I looked to see if the Overlay itself or more of the (many) NVIDIA utilities were still running, in the Task Manager. They were. [The In Game Overlay’s Executable is still called “NVIDIA Share.exe”, btw]
    • Thinking that something might have gone wrong with the Overlay utility, I opened up NVIDIA’s GeForce Experience.
    • In GFX [my accro.], I clicked on the ‘gear’ in the upper-right corner, “Settings”.
    • In the Settings area, I clicked on the switch/toggle for In-Game Overlay.
    • Although it took longer than normal, it eventually turned Off. Clicking it again, it turned back On.

    That’s it! After those steps, the In-Game Overlay was working once again. Taking a Screenshot, for example, the notification from the Overlay came up, and the Screen was saved. It also started Recording again, without issue. Here is a ‘Tutorial Image’ of the steps to take:

    Tutorial Image of what steps to take to ‘restart’ the NVIDIA In Game Overlay;
    the recording utility built into the NVIDIA Drivers
    (Click to see Full Size)

    Although I do not have any details on why it failed, I still thought this short ‘tip’ would be helpful for people that might run into this (“shadowplay not recording” or “in-game overlay not taking screenshots”, etc) – so I wanted to share it here. HTH!

    Update, 2018-03-26: Just a quick Update, that as of March 2018, I have run into somewhat of an extension of this issue, where GFX is no longer responding to this simple ‘toggle’ of the In-Game Overlay… Doing so (which used to temporarily ‘fix’ the issue above), now merely results in an ‘error’ message box, stating “That Didn’t Work. Try Restarting Your System.”, which although polite, is not very informative as to what caused the error or what else can be attempted to isolate/troubleshoot the issue further:

    Doing some more research online, I see many others running into this issue, as well as its’ ‘extension’ here… However, there still is no absolute ‘fix’ for this problem yet [at least, none that is verifiable and repeatable, which I prefer to have as a qualification to my sharing it here as a “fix”] – therefore, I cannot say for certain what can be done to fix it, even though a wide range of things have somewhat worked for others (some early steps work, others must use further steps), such as:

    • Uninstalling/Reinstalling GeForce Experience
    • Installing an older version of GeForce Experience
    • Utilizing a third-party ‘drivers uninstaller’ to completely remove NVIDIA’s GPU Drivers and Reinstall NVIDIA’s GPU Drivers/GeForce Experience [AMD users can get a similar utility directly from AMD]
    • Reinstallation/Formatting of entire system (eg. Windows) and Reinstalling NVIDIA GPU Drivers and Reinstalling GeForce Experience

    Once I find out what actually is a solid fix for this issue, I will state so here and post it in big, bold lettering [lol], along with a Tutorial Image (text on an example image of the solution, etc). Until then…

    WORKOUT ANYTIME in the Daily News

    WORKOUT ANYTIME in the Daily News

    Dale Chaffin of WORKOUT ANYTIME Bowling Green was recently featured in the Daily News. Dale was interviewed for the story and a photographer was assigned to take his photo for a story about the WORKOUT ANYTIME location in Bowling Green where he is the GM and how he has lost 80 pounds since 2012 with help of personal trainer Chris Talley. The story focused on how working at a gym has helped Dale with his fitness goals. 
    View the full article here. 

    My Trip to Dhaka Bangladesh

    I arrived in Dhaka, Bangladesh on the 24th of March for my next assignment on Financial Management Systems. The organization contracting me has some issues with its financial management system and has received recommendation from the auditors to fix these issues. Further they want to conform to the South Asian Federation of Accountants Standards. So my task is simple. Document the existing practices at the organization and get agreement on the current practices and then recommend changes and improvements to the system.

    Well even though it is simple there can be quite a few things that can pose a challenge to this type of assignment. I already encountered one on the first day of my assignment (25th); which is, in a group of around 20 finance staff it was quite difficult to plot the current financial practices using flow chart symbols as non of them knew the current system in its entirety. It is still work in progress and I hope to have it pinned down during the next working day which is Saturday (Bangladesh uses the Islamic calendar); where the staff have agreed to come to work.

    The last time I was in Bangladesh was way back in January of 2008; so it was good to come back to Bangladesh and to see how things are. I must say that the only thing that looked to have changed is in fact the increase in motor traffic. It takes for ever to commute on Dhaka roads. I am staying at the Ambrosia guest house in Dhanmondi where I stayed during my earlier visits to Dhaka. It felt good to be here where the staff recognize and remember you after a long absence; it really does feel like home when you are greeted by familiar faces.

    Looking forward to the next few days of the assignment; it is scheduled to end in early April and then I have another assignment lined up in the Philippines.

    Yamaha VMax Motorcycle Splendid Wallpaper HD

    Yamaha VMax Motorcycle  Splendid Wallpaper HD

    Free download motorcycle wallpaper, here we provide some of wallpaper on motorcycle, as well asmotorcycle image and motorcycle Picture.

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    BMW cars, motorcycles, scooters. Pictures, specs, insurance.

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    The Benefits of Jump Training

    Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.   A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle. For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.  The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC.  The SSC takes advantage of the fact that muscles can act as springs:  they store energy as they are lengthened then rebounding in the opposite direction as they get shorter.

    Efficient movement takes advantage of the stretch-shortening cycle and muscles are designed to store and release energy in a rhythmic pattern of loading and unloading just like loading and unloading a spring.  In addition, power for all athletic movements is generated by taking advantage of the SSC.     A key aspect of getting the most from this cycle is rhythm and timing which are learned through repetition.
      
    There are three distinct phases to jump training:

    The Loading Phase – such as landing phase of walking and running where the muscles lengthen under tension to absorb the landing.
    The Amortization Phase – where the muscle transitions between loading phase and the Unloading phase.
    The Unloading Phase – where the muscles shortens and transfers the stored energy externally like a spring recoiling such as the push-off phase of walking and running.

    Jumps can be little – like jumping rope or big – like box jumps.  Start with little jumps.  A great place to start is jumping rhythmically in place with both feet with short fast jumps.   You want to land on the ball of the foot and flex your knees when you land and let your heels just kiss the floor then jump up again and repeat.  Start with really tiny jumps and try to let the elasticity of your calf and quad muscles do the work – done properly it should feel relatively easy.   It will take several weeks to condition the muscles of the foot and calf to be able to do longer sets so take your time.  In addition there are many benefits to performing this training without shoes so the muscles of your foot get conditioned and you have a better feel of the ground.

    It is also important to insure your knees track over your toes and do not collapse inward so do short sets (30 seconds or less) of low, fast jumps on both feet and learn to feel the rhythm of the cycle of landing and push off.

    Once you master this you can add more height to your jumps after you are warmed up.   Stop each set if you start feeling tired or feel unstable, and recover completely between sets.  Do NOT do jump sets to failure. Eventually you can progress into full squat jumps.   However remember the key to capturing the benefit of the stretch-shortening cycle is a quick rebound after landing.  So if you go too low in the loading phase the pause between landing and rebounding will be too long and you lose the benefit of the stretch-shortening cycle.

    Over time you can even progress to single leg jumps or box jumps where you jump down off a height to the ground/floor then land and rebound up.  Take these progressions SLOWLY – it is important to build the elastic strength of the muscles in your foot, lower leg, and thighs over time and stopping BEFORE you are exhausted will prevent injury.  This is why kids naturally like to do short sets of jumps repeatedly – it feels good when done properly!

    There are many benefits to jump training including:

    Toning the lower body – jumping recruits all of the major muscles of the lower body while at the same time being the ideal stimulus to build bone strength.

    Jumping burns lots of calories – once you can build up to being able to do 1 – 4 minutes of continuous jumping like jumping rope you can really rack up the calories!

    Jumping pumps up the cardiovascular system – as above once you can jump safely and in good form for 1 – 3 minute sets you will not believe how high your heart rate gets!

    Jumping also demands great balance and stimulates fast-twitch muscle fibers.   Fast-twitch muscle is the type of muscle we lose quickest as we get older.   Fast-twitch fibers are not just important for athletes – they are important for preventing falls because the ability to produce force quickly is important to be able to react quickly when your balance is unexpectedly challenged like stepping off a curb you do not see!

    Jumping is the best way to build the strength of bones – bones need impact and force to stay strong. The key is starting with small jumps and gradually building the height of jumps and time spent jumping.

    There are many ways to build jumping into a workout such as doing some skipping drills which can even be done on a treadmill safely once you get the hang of it.


    It is also worth working with a trainer to help you develop proper jumping mechanics and the stability you need to land properly which are pre-requisites for safe and effective jump training.

    Peanut Benefits for Health

    PEANUT BENEFITS FOR HEALTH

    Peanut Benefits for Health – Peanuts are legumes that take the benefits to the area of the roots are forming pods, do you know if the bean plants it has the advantage of a very remarkable in the area of agricultural land, the reason is because the beans are plants that collaborate with types of mycorrhizal fungi to synthesize N in the air become available to the plant, N that includes nutrients that are needed by plants in large enough quantities, land former planted beans have levels of N were pretty much up intake N for the next crop is still there. Not only useful for agriculture, but peanuts also have benefits for our health.
    Peanut Benefits For Health - 1
    Now let us try to discuss specifically about the benefits of the bean plants to our body and how much is the benefit that we can take from this pod peanut plants. Consider the benefits of peanuts below:
    Peanut Benefits for Health
    1. Helps To Increase Fertility
    For you are the woman I’m sure you’ve got the point. Peanuts contain folic acid, according to research women who ate peanuts 400 micrograms of folic acid have a lower risk of having a baby born with a serious neural tube defects up to 70% at the time before pregnancy and early pregnancy
    2. It Can Prevent Painful Gallstones
    During 20 years of research have shown if by consuming 1 ounce of peanut butter a week can reduce the risk of developing gallstones by 25%.
    Peanut Benefits For Health
    3. Can Help Reduce Depression And Stress
    Peanuts are a good source of tryptophan, the role of these substances can increase serotonin antidepressant effects (which can affect the atmosphere in the heart) if there is an increase in the amount of serotonin in the blood.
    4. Can Improve Memory
    The beans have a content of vitamin B3 or also often called by naisin content is also beneficial to maintain the health of the brain and improve memory.
    5. Lowers Bad Cholesterol
    Peanuts contain cholesterol substances that are good for our bodies, as well as the good cholesterol can reduce cholesterol levels and can control the evil by means of dominating it.

    Hopefully article Peanut Benefits for Health can we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

    And More: Deal and Sales – Battlefield 4 Expansion, Second Assault is Free from EA – Two Days Left [Notification]

    Just a quick mention, for those who didn’t catch it yet or for those who play [or never stopped playing!] Battlefield 4Second Assault, the Expansion pack that adds Four Maps, Five Weapons, Ten Assignments and more, is currently being given away Free from EA/Origin until the 28th – that’s only two days left to go get it!

    Battlefield 4: Second Assault Expansion Pack Information Panel
    in the “On The House” Section [ Free Games > On The House] in EA’s Origin Game Client (Click to see Full Size)

    Note that you need to already own Battlefield 4, as this is an Expansion Pack, but you can still get it now – even if you don’t own BF4 – and play it later. Go and Download it now! GOGOGO

    Battlefield 4: Second Assault Expansion Promotional Wallpaper by EA, Unedited
    (Click to see Full Size)

    See You In The Game!

    3 Reasons Why All Calories Are Not the Same

    3 Reasons Why All Calories Are Not the Sameby Robert Lustig

    Cutting-edge experts say the “calories in, calories out” philosophy is oversimplified and inadequate.

    Quality of calories determines the quantity your body burns or stores, says Robert Lustig, MD, author of the recently published book Fat Chance: Beating the Odds Against Sugar, Processed Foods, Obesity, and Disease. He shares these fascinating examples of how calorie quality affects your weight and health.

    Fiber

    Fiber delays the absorption of calories. For example, when you eat a 160-calorie portion of almonds, you absorb only 130 because some calories are delivered to your intestine, where your gut bacteria burn them for their own energy source.

    Protein

    You use twice as much energy to metabolize protein as carbohydrate—due to the thermic effect of food. Protein also reduces hunger hormones more than carbs do

    Carbs

    Starches (like potatoes) contain mainly glucose, which every cell in your body uses for energy. Fructose—found in soda and candy and added to most processed foods—is metabolized in your liver as fat, which drives chronic diseases such as diabetes.

    Source

    Big Bad Wolf: El Solitario’s Yard Built XJR1300

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    It takes a brave man to commission a bike from El Solitario: founder David Loner Borras is famed for his wayward, mischievous intelligence. And his small crew of Galician ‘cannibals,’ as they describe themselves, build bikes that incite controversy. Two years ago, El Solitario wrapped a BMW R nineT in stainless steel rods, creating the world’s first ‘Bōsōzoku-Chopper-Racer.’ The reaction from the interwebs was intense, to say the least. But that didn’t stop Yamaha Europe product manager Shun Miyazawa from knocking on Borras’ door earlier this year.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    Miyazawa wanted El Solitario to oversee the final Yard Built XJR1300 of 2015, celebrating 20 years of the iconic street machine. The result is a race-inspired track monster that lives up to its name, ‘Big Bad Wolf.’

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    BBW broke cover for the first time at the Glemseck 101 festival in Germany last month, lining up on the drag strip. The goal: to end the reign of defending sprint champion Séb Lorentz and his famous Lucky Cat Garage Sprintbeemer.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    Despite the transition from street machine to pure race bike, El Solitario stayed true to the Yard Built ethos: there’s no frame cutting or welding on Big Bad Wolf. But that didn’t make the project easy. “El Solitario is not familiar with 4-cylinder bikes,” says David Borras. “For months we tried to answer the question: How could we take it further?”

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    The only answer was to focus on performance and technology. “Both were unknown and expensive paths for us. We are motorcycle poets, not engineers.” Borras pulled together a tight-knit crew of specialists to work with his mechanics, led by Mauro Abbadini of Madrid-based Classic Co. “As technical director of the build, he brought with him the confidence and know-how of a veteran racer.”

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    The frame, tank and bars were left alone, but almost everything else on this XJR1300 is custom made. Wet weight is down by a whopping 25 per cent, from 245 kilos to 183 kilos (403 pounds). The motor was blueprinted, and the heads ported and flowed—the intake port flow is up by 50%. Compression is up too, from 9.7:1 to 10.7:1. The combustion chambers have been reshaped and the squish areas increased. The rods were reinforced with titanium bolts and the crankshaft was rebalanced.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    Fuel is now metered by state-of-the-art Lectron 42 carburetors, developed specifically for the XJR1300 on Lectron’s flow bench, and a Dynatek programmable ignition handles the spark. This XJR1300 now records 148 hp at the rear wheel, which lifts the power-to-weight ratio into sportbike territory. The Big Bad Wolf sits somewhere between the BMW S1000 RR and the Ducati 1299 Panigale. There’s a smattering of carbon fiber. It’s present in the tail section and belly pan fabricated by Classic Co., and in the Dymag wheels—which fit not only the BBW, but also a stock XJR1300.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    For the metalworking, El Solitario sent their designs to Acke Rising of ISR in Sweden. He’s turned out beautiful triple trees, disc rotors and an exquisite rear brake caliper bracket. As a bonus, Acke popped a few more ISR parts into the return mail package, including hand controls and brake calipers—six pistons at the front, and four pistons at the back.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    The forks and shocks are just as trick, being a joint effort from K-Tech Suspension and Novatech. For the exhaust system, El Solitario turned to Asahina Racing in Japan, who fabricated a custom titanium number. If you’ve got an XJR1300 in your own garage and a few readies to spend, you’ll be glad to know it’ll fit a stock XJR1300 too.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    After putting so much work into the engine, it was critical to keep it cool. Taleo Racing of Madrid created the semi-circular oil cooler, using the same technology they supply to MotoGP teams. Then EMD of France machined a set of aluminum motor covers (which XJR1300 owners will soon be able to add to their shopping lists too). A TWM custom gas cap sets off the tank, and an aluminum swingarm and rearsets from Over Racing finish off the rear. Electrics are routed through a Motogadget m-Unit, activated by a digital ignition m-Lock with remote RFID tech.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    El Solitario bikes always have a huge visual impact, but the Wolf introduces a new element of style and restraint. We love the slender geometrical pinstriping—the work of London artist Death Spray Custom. It’s a new approach for David Borras and crew, and they’ve nailed it at first attempt. “The timing was just right,” Miyazawa says. “We believed they were ready to push out in a new direction and break new ground.”
    “We wanted to challenge them to show a different side to El Solitario.”

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    An even bigger challenge came at Glemseck, in the race to unseat Séb Lorentz’s all-conquering Sprintbeemer. The latest version of that machine, you may remember, has race-spec internals in its R100RS motor and a NOS system. With Mauro Abbadini on board, the Big Bad Wolf destroyed all-comers in the heats and finally faced up against the mighty Sprintbeemer. Everything was going to plan. Then disaster struck—but for the Sprintbeemer, which blew its ignition on the start line.

    Big Bad Wolf: Yard Built Yamaha XJR1300 by El Solitario MC

    Full Size

    An interlude was agreed to allow Lorentz time to repair his BMW. Then the bikes lined up again … and The Big Bad Wolf killed the Lucky Cat. But we can’t imagine the friendly rivalry between Lorentz and Borras will die down. After all, cats have nine lives. Here’s to next year, and a rematch between these two magnificent machines.

    First published by www.bikeexif.com/

    Game Recording with MPEG-4: using H.264/AVC in Programs such as Dxtory, Bandicam and MSI’s Afterburner (Text-Only, Long Version)


    This article is a Text-Only version, showing how to use a few programs (one of them completely free) to utilize this efficient codec in game recording, using steps and settings that I personally found optimized performance and showing which ones slowed things down when recording. 
    For a video example of how to set the x264/AVC codec recordings to be editable in
    Sony’s Vegas or Adobe’s Premiere video editing applications, see my post about it here:
    http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html

    The MPEG-4 video codec has been around for over a decade now. I remember recording TV shows to watch later on, on a system with an ATI All-In-Wonder videocard (back when videocards had only 8MB of VRAM!) and the joy of the changes I was seeing, going from compressing the shows in MPEG-2 format to MPEG-4 using either Quicktime or DivX (or it’s open-source competitor, XviD). Smaller file sizes and still decent quality? Awesome. Those were MPEG-4 Part 2 or ASP (Advanced Simple Profile) iterations of MPEG-4. Today, we are up to MPEG-4 Part 10 or AVC (Advanced Video Coding) and great times are to be had by all who record their video game adventures, as modern hardware and capturing apps allow not only for h.264/AVC to be used for video compression and archiving – it can also be used for small filesize ‘live’ game recordings and great retainment of detail, if desired.

    Dxtory, Bandicam and MSI Afterburner all provide the ability to utilize the various codecs installed on your system to record with (others do as well, I am merely choosing these more popular game recording apps as examples). To record with MPEG-4/h.264/AVC, it is simply a matter of installing that codec on your computer [if it isn’t already], then choosing it inside of whichever game recording app you prefer. The codec’s interface (GUI, Graphical User Interface) will allow you to change whatever settings you wish – but these settings will be quite different from what you may be used to, if you have done any h.264/AVC video compression in the past. Why?

    Because we are going to be balancing the settings – not just for retaining quality at a small file size (as you would like to when archiving a movie to keep on your computer) – but now also for recording speed. For instance, if we try to set things for high compression and attempt to keep detail at the same time (as we would for archiving a movie), it simply takes too long to process and compress the changes between frames ‘on-the-fly’ and save them into a file, when attempting to record game output. This would result in the game ‘lagging’ and dropping frames to try and keep up, as it falls behind dealing with analyzing and compressing and then writing the data, resulting in a video with ‘choppy’ playback as well. So, when recording our gameplay ‘live’, we must now consider the various settings and their affect on how fast we can put through the processing of frames and writing it to a file at the same time.

    I will be addressing most of the settings in the h.264/AVC codec, but not all of them. I will be concerned mainly with the ones that will slow down processing, so that things do not take too long and fall behind and cause ‘lag’, both in the game and the resulting video file itself. This differs from compressing for archiving our own movies, because instead of being only concerned with Quality (setting everything on ‘high’ and letting it take as long as it needs), we must now balance Speed of the compression as well, being now more concerned with each of these settings and how they can possibly slow things down when recording the ‘live’ game rendering. As is the nature of live recording, we want it to easily and quickly process the frames and save them to a file. I will explain how to do all of this.

    Recording with H.264/AVC

    “x.264” is a free/open-source utilization of the h.264/AVC codec (the XiWave GNU GPL MPEG-4 Codec). It is normally a command-line driven executable [when you run it, you type things in, to get it to do things], so what we want for game recording with these programs, is a version with an ‘interface’ so that we can just tell our apps what to do with the mouse and buttons/sliders and it translates it into commands for the codec. All we would have to do is choose a few settings and checkboxes (what most people are used to – a nice, easy, graphical user interface).


    Doing a search for ‘x264+windows’, there are a few places you can get the installer/setup program for x264 and Windows, here are the main ones:

    This is the “Official” Open-Source Video For Windows version of the x264 codec (Red Logo) at the time of this writing:
    http://sourceforge.net/projects/x264vfw/

    This official codec is what is covered in the “Easymode” sections of this article


    This is an “Unofficial” x264 Video For Windows Codec (Black Logo), at the time of this post, that allows for far more settings to be edited via checkboxes and pulldown menubars, but is more difficult to use (these two links are both the same thing):
    http://www.digital-digest.com/software/x264_VFW_Codec.html
    http://komisar.gin.by/index.html

    This unofficial codec is what is covered in the “Hardmode” sections of this article


    Basically, you can see that what we want is a “Video For Windows” version, which (thanks to all those great people that have worked on it over time!) has a nice, easy-to-use interface for picking the settings you want to use, without typing in a long line of commands every time. After installing the codec/interface into Windows, it’s just a matter of opening whatever game recording program you prefer and selecting it to use it.

    Here’s how to select it for usage in these three game recording programs:

    Recording with x264 and Bandicam

    • Once the codec is installed, run Bandicam and go to the Video tab and click on the Settings button
    • In here, under the Video category, next to Codec, click on the pull-down menu bar (with a little triangle at the end) and choose External Codec, which allows you to use other codecs installed in your system
    • Then, click on the three ellipsis (““) button and it will let you “Select external video codec”
    • Select the “x264vfw” H.264/MPEG-4 AVC codec from the list and click on the Configure button
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

    Recording with x264 and Dxtory

    • Once everything is installed (Dxtory requires dotNET 4.0, a download link is on their main Download page), run Dxtory and click on the Movie settings button (which shows a little handy-cam with it’s lcd screen hanging out the side)
    • Under the Video Codec category, next to the word Codec, click the pull-down menu bar (with a little triangle at the end) and choose “x264vfw” H.264/MPEG-4 AVC Codec from the list and click on the little pen icon/button to the right, which opens the Configuration dialog box of the codec
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

    Recording with x264 and MSI Afterburner

    • Once the codec is installed, run MSI Afterburner and click on the Settings button at the bottom 
    • In here, go to the Video Capture tab and under the Video Capture Properties category, click on the pull-down menu bar (with a little triangle at the end) and choose “VFW compression”, which allows you to use the other codecs installed in your system
    • Then, click on the three ellipsis (““) button and under Compressor, click on the pull-down menu bar (with the little black triangle at the end) and choose “x264vfw” H.264/AVC codec from the list and then click on the Configure button to the right
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…
    » Note:  To record with x264/h264/AVC and have it easily-importable and recognized properly in NLE’s (Non-Linear video Editing applications, such as Sony’s Vegas and Adobe’s Premiere lines of products [for example]) without having glitches or corruption or other problems, one setting for MPEG-4 codecs must be changed from the Default Setting right from the start. I created a video example of how to change this setting in Bandicam, Dxtory and MSI’s Afterburner and the post with that video can be found here at this blog:
    http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html
    To understand some of the concepts and settings utilized by this codec (and helpful information to know for game recording and video compression in general), a quick word on Bitrate:

    [This section is highlighted in green headings for navigation, to assist you whether you are re-reading this article or you feel you know a lot about bitrate in video editing and wish to skip it]

    Bitrate (in Layman’s Terms)  /start

    When talking about game recording, bitrate is an expression of the amount of data we are using to create the recorded file [literally, how many bits of information we are using]. It is usually expressed as how much information per second we are telling the codec to use, to represent the frames that are getting pushed through, and save them to our output video file.
    The main thing to remember is that More Bitrate = Bigger Filesize

    For example, if we record using a 1MB per second (1MB/s) setting, then after 2 minutes of recording (120s), our recorded file size will be 120MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 3600MB (3.6GB).
    If we record using a larger amount, let’s say 2MB per second (2MB/s), then after 2 minutes of recording (120s), our recorded file size will be 240MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 7200MB (7.2GB).
    It’s that simple. The more bitrate we use, the bigger the recorded file will be. 

    For those used to video compression and editing, or even general users of multimedia, you may be more familiar with data rates in the realm of:

    MP3 (MPEG-3 audio) song bitrates such as: 128kbps, 192kbps, 320kbps
    PSP (PlayStation Portable) video bitrates such as: 768kbps, 1500kbps
    DVD (MPEG-2) bitrates such as: 8000kbps, 9800kbps
    Blu-Ray/HD bitrates such as: 16000kbps, 25000kbps, 50000kbps

    All of these are usually expressed as Megabits/Kilobits/bits over time (in seconds), hence the “ps” at the end.
    eg. 16 Mbps = 16,000 kbps = 16,000,000 bps (bits per second)

    ~bits (lower-case ‘b’) and Bytes (upper-case ‘B’) are different~

    There are 8 bits (lower-case ‘b’) in 1 Byte (upper-case ‘B’)
    8 bits in 1 Byte
    8000 bits = 8 kilobits (‘kilo’, which is 1000 Bytes) = 1 KiloByte
    8000 kilobits = 8 megabits (‘mega’, which is 1000 KiloBytes) = 1 MegaByte 

    For example, if you were rendering out a movie to upload to YouTube and you chose an output bitrate of “8000 kbps” in your editing/compression application, that is 8 Mbps (bits, lower-case ‘b’), which means 8 Megabits per second. Converting that into Bytes (upper-case ‘B’), means that video will be running at 1 MBps, which is 1 MegaByte per second (upper-case ‘b’). 

    At that bitrate (1MB/s), it is the same bitrate as our example above [just under where it says “More Bitrate = Bigger Filesize”] and it will take up roughly 60MB of space on your hard drive every minute of recording. Thus is the interaction between Bitrate and File Size and how to convert between the two. The higher the bitrate setting used, the bigger the output file size will be (the recording). 

    There is one other formula to remember: More Bitrate = Better Quality. This formula applies to almost everything digital: video (DVD/BluRay), audio (MP3/MP4), pictures (PNG/JPG), any multimedia that is digital. If you allow/use more bitrate, the picture/music/video is represented better [or to be more precise, closer to the original input] because there are literally more bits used to create the picture/sound/etc.

    Quick example – think of a square that is divided up into 9 sections. Now pretend it is trying to ‘represent’ a painting, any painting you can think of. With only 9 blocks of data available (each one can only be a certain color), then it would look like nothing but some colored blocks and barely look like the painting at all. Now, imagine a square divided up into 80 sections. Pretend it is trying to represent the same painting. Even though it will be ‘blocky’ still, if each section can be only one color, it will still look ‘more like the original’ than the 9-sectioned block, right? 

    That’s the interaction of bitrate and quality.

    Which means, for digital compression, it is essentially a ‘balancing act’ between Quality and File Size, with Bitrate being the tool to measure with. Do you want a high-quality output? Then turn up the bitrate and you’ll end up with a large file size. Do you want a small file size? Then lower the bitrate and you’ll get lower quality as well. That’s the essence of bitrate, in a nutshell.

    Bitrate (in Layman’s Terms)  /end



    The x264 Interface and Configuration in “Easymode”
    (The Official interface with red x264 logo)

    With the official version of the interface for using the x264 codec (“x264vfw”), there is only one screen, with pulldown bars to adjust most settings.
    The Basic Section

    To start with, under the Basic category, there is a Preset setting. This is a very handy setting, which makes many of the more obscure/hidden choices within this codec (there are dozens, behind the scenes) easy to configure. By clicking on the question mark near the bottom right corner (“?”), you can see the intimate details of the different Profiles and Presets that can be selected in these pull-down menu bars within this first “Basic” section of the interface.

    For game recording, we are more concerned with speed. We don’t want the codec to break out it’s magnifying glass and scrutinize each frame coming through in strict detail, because that would cause it to slow down, which will cause it to ‘lag’ behind, not only in the game, but in the recorded file itself as well (“choppy-ness”). 
    So, the first thing to do, when using this codec for ‘live’ game recording, is to change the Preset setting from it’s original default of Medium to “Ultrafast“. This is the fastest option for this setting.
    The other options, such as Superfast, can also be used, but be aware that the more you go down the selections available, the more options are being ‘turned on’ behind-the-scenes with this codec, and while some of them do help apparent quality of the video, they are geared more towards a slow, steady, long-term compression session (like when you might archive a video/movie) with high-quality settings and slow, scrutinizing analysis of the frames. While not a bad thing, for game recording, we don’t want that. We want it to save what we are seeing on the screen fast, to a file. We want speed. Feel free to take a look and learn about the various options the other Presets turn on [many of them are covered in this article further down], but for optimal speed, Ultrafast is the setting to use.
    The next pull-down set of options to choose from is Tuning. These are also a set of pre-selected options that, depending on which one you choose here, will enable or disable certain functions in the codec. These choices are helpful is easily fine-tuning the codec to compress a movie/video/clip of each certain type, as it enables options in the background that will help with efficient, detail-oriented compression of that certain type of material. 
    For game recording, again we are more concerned with speed. These options, while helpful in a slow, ‘leave-it-overnight’ compression session of clips or movies of ours we want to save; for live game recording we want to leave it at it’s default setting of “None“, so that the codec keeps it’s magnifying glass put away and doesn’t spend any extra time analyzing the frames coming through.
    There are two checkboxes below these first two pull-down menus and they are titled “Fast Decode” and “Zero Latency“:
    Fast Decode turns off a few options [behind the scenes] that help by reducing the processing ‘load’ of the video stream, such as CABAC and Deblocking [these are explained in more detail further within this article]. These are options that help keep some quality (especially at lower bitrates), but as the name proclaims [“Fast”], for optimal speed of recording we want this option “Checked“, to enable it (which will turn off these extra options for now).
    Zero Latency also turns off a few options behind the scenes, ones that increase compression time, such as B-frames [explained later in this post] and how far to ‘look ahead’ at frames coming in, for analysis. Since we want speed for recording our game footage and less analysis [remember, more analysis slows things down], we want this option “Checked” to turn off the extra options that are ‘behind-the-scenes’ with this setting.

    The rest of the settings in this Basic section of the interface need not be adjusted for game recording, but a good Wikipedia page, talking about the various Profiles and Levels and their capabilities can be found here:
    http://en.wikipedia.org/wiki/H.264/MPEG-4_AVC

    The Rate Control Section

    All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision to make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

    To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means 2-3 times the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes for example). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
    Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
    CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on, but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spent analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
    Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording, because the result of this setting [at this time] is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’ which is much higher) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it [and doesn’t]. This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
    CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps quality down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
    Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression/archiving with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
    To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
    CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

    Some Data / Bitrates seen with CRF

    Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

    Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
    Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
    Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

    CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
    CRF 42  ~1600 kbps
    CRF 32  ~6000 kbps
    CRF 29  ~8500 kbps
    CRF 26  ~14000 kbps
    CRF 23  ~22000 kbps (codec default setting for CRF)
    CRF 22  ~23000 kbps
    CRF 21  ~32000 kbps
    CRF 18  ~45000 kbps
    CRF 15  ~64000 kbps
    CRF 13  ~79000 kbps
    CRF 10  ~101,000 kbps
    CRF 5    ~119,000 kbps
    CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

    As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

    It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

    What CRF setting to use

    So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

    The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
    Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
    Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

    The higher the bitrate (lower CRF number) the higher the quality and file size will be
    The lower the bitrate (higher CRF number) the lower the quality and file size will be

    You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

    All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    That’s about it for the nice-and-easy one-panel official graphical interface for the x264vfw H.264/AVC codec. Just a few small changes and a decision of what quality/bitrate you would like to use and it is all ready  for you to record with whatever game recording program you prefer. Have fun with it!

    What follows below, is the unofficial, more detailed, three-tabbed version of the x264vfw H.264/AVC codec interface. If this version is not installed on your system, or you do not care to use the more complicated version (you definitely don’t have to), then please skip down to the section called 
    “Slash-whew-sweating-emoticon”. No version is better than the other, by the way, they both utilize the same codec, one just gives you more options to set [and I happened to install it by accident when learning about recording with the x264 codec in the beginning], that’s all.

    The x264 Interface and Configuration in “Hardmode”
    (The Unofficial interface with black x264 logo)

    There are three main tabs in this version of the x264 Video For Windows interface: 
    Main
    Analysis and Encoding
    Rate Control and Other
    Each Tab has many different settings. We will talk about most of them – but not all of them – we are mainly concerned with the ones that will affect game capturing. I am going to be going through the Tabs in reverse order. This will help to explain the concepts in a more logical order [believe it or not].

    Rate Control & Other Tab

    In the ‘Rate Control and Other’ Tab, our main attention need only be on the VBV bitrate/buffer settings in the first Rate Control area. The other settings can be tweaked, but this need be the only one to change – when concerned only with game capturing – as it can dictate the final output filesize of our recording. 
    Why all that math and talk about bitrate above? Because of the very first setting we are going to cover, part of the Rate Control section:

    The very first setting in this third tab of the x264vfw interface is something called “VBV max bitrate” and it is expressed in “kbit/s”. Yay, we just learned about that! It means that the value typed in here will be accepted as “kilobits per second”.

    What does the “VBV” mean? It stands for “Video Buffering Verifier” and this setting will let us state the overall maximum bitrate we want to restrict the video recording to be, so that it does not go over it. 
    Why would we want to do that? Remember that the amount of bitrate (per second) that we are using to record with affects the output video file size. If it is a large amount, the file size will be bigger. If we wanted to restrict the recorded output file size and keep it smaller, we could put an amount in here and it will do it’s best to keep within that amount, allowing us to control how much bitrate it uses to record with (and thus control how big the game recording output will be).
    So, to use our example just above, if we wanted to restrict the bitrate of the game recording output to be only 1MB/s (1 MegaBytes per second), what do we do? 
    That’s right, we convert it to lower-case (small-‘b’) bits, first:
    We want 1 MegaByte per second of a bitrate
    1 MegaByte is 1000 KiloBytes
    since 1 Byte = 8 bits
    then 1000 KiloBytes = 8000 kilobits
    so to restrict the maximum bitrate allowed for our capture to 1MB/s (taking up 60MB of drive space per minute of recording) we would put “8000” in the ‘VBV max bitrate’ box.
    This box then, gives some control over how much diskspace you want to devote to the game recording file output. If you do not want to restrict the bitrate, do not put anything in these first two boxes on this third tab. 
    If you do want to set a restriction here on the bitrate, set a “buffer size” as well (the box just below the first one). This ‘buffer size’ gives a sliding-window-view of how much the codec will keep track of what is going through and ‘watch’ to make sure that it stays below the amount in the box above (the ‘max bitrate’ box). It is used more for compressing for portable devices (which have less RAM and are not able to buffer/keep track of a large amount at a time and therefore must have a restricted amount set here).  
    For our purposes – game recording – remember that we must be more concerned with speed (to reduce lag), so in this box, we cannot put a very large amount. Why? Because the larger the buffer, the more that the codec will try to ‘store up’ in RAM, in order to ‘watch it’ (process it) and keep track of how big the bitrate gets, in order to keep our restriction of the ‘max bitrate’ box on it. So, a smaller amount such as “2000” up to maybe “4000” in this ‘buffer size’ box is a good amount. The overall buffer size also allows room for the video to ‘go over slightly and come back down to within’ the amount we set, but the larger the amount is, the more data will be held behind for processing that will be done on the game recording and the slower everything will get – and we don’t want that – we want as close to ‘Lag Free’ recording as we can get. A “0” then, would be the optimal amount to put in here, when speed is a concern; but then we would not be able to set a maximum bitrate… more on this later in the article…
    That’s all we will adjust on the Rate Control & Other tab.
    Analysis & Encoding Tab
    Here’s where we will do the most adjusting, as these settings in here are the ones with the most impact on speed and game recording.
    In the Analysis section, the first few adjustments are checkboxes concerning Partitions. Partitions are exactly what they sound like: it is how much the codec will divide up the screen, into sections, so that it can analyze each section and look at what is changing, decide how to compress it, how much to compress it, and so on. For game recording, remember we are more concerned with speed, than messing with how the codec is going to scrutinize the screen, so we are going to uncheck everything in the Partitions sections. Really. We are also going to uncheck the Adaptive DCT setting (which will deselect/lock out/grey out some of the checkboxes for us).
    For game recording, we are going to leave a checkmark in the “Fast P-skip” setting.

    Frame Types (in Layman’s Terms)  /start

    There are three main types of frames in video encoding:
    I-type frames
    P-type frames
    B-type frames

    I-frames are ‘Intra-coded Frames’, sometimes called Information Frames, because they hold the most information in a ‘group of frames’ (which is what makes up a video) and therefore I-frames take up the most space (as far as the amount of space it will take up on your hard drive). They also look the best as well, as they usually use a higher bitrate (which is why they take up the more space). They are utilized by the codec to indicate a large change in what is going on in the video/on the screen, like a sort of ‘reset’. They can usually be identified by the screen being ‘cleared up’ of blocks/glitches from video compression, as the compressed video is played back. 

    For instance, if you are running down a dark hallway and turn a corner and there is an explosion, in order to more accurately represent that large change in color and motion in the game recording, the codec will most likely decide to insert at least one I-frame and use a larger amount of data to keep more detail as it tries to represent all of the huge changes going on, on the screen and in the frames.

    I-frames also serve some other purposes: the ‘intra-coded’ means that they are not dependent on other frames around it in the video  [which is a collection of frames], as they hold all the information needed to represent the frame all within itself [remember ‘inter-murals’ in school involved other schools and ‘intra-murals’ was contained all within your own school, this is the same thing]. 

    They also are usually used as Keyframes. Since I-frames contain all the data need to represent the entire frame, on it’s own, video applications can use it as a ‘starting point’ or ‘reference point’ (“keying off of it”) and allow for more compatible cutting/editing on them and use them to start ‘seeking’ from, when editing a video. The two main things to remember about I-frames/Keyframes [the same thing] is that (1) I-frames can stand alone all by themselves, as they have all the information needed to display an image/frame, and (2) I-frames allow video editing programs [like Sony’s VegasVideo/MovieStudio/Pro and Adobe’s Premiere/Pro] to ‘reset’ and show you where you are starting to edit from – if there are a large number of frames between these I-frames (“keyframes”), it will take longer for the program to read between all of them and then show/allow you to start editing from where you have selected in the video editing program (it will take longer overall to edit by hand as the program starts and stops and you have to wait while editing).  

    MJPEG game recordings are made up entirely of I-frames, as every frame in the captured video is it’s own JPEG compressed picture and it is the most editing-friendly and compatible codec to capture with, no matter what game capturing program you use. In fact, most video editors can read MJPEG without installing any other codecs on your system 

    P-frames are called ‘Predicted Frames’. They hold far less information in a group of frames (video) and take up far less space. They actually only hold the differences from the Previous I-frame, that is, they only keep track of the changes on the screen/what has changed on the screen since the last I-frame, which is why they are far smaller than I-frames. 

    For instance, if you are playing a character in a game and you are just standing at the mailbox reading an in-game message, there isn’t much changing on the screen at all. Perhaps on the side of the mail window, there is only someone running by and that is all that is happening on the screen, nothing else is moving at all. P-frames will only keep track of the movement that person running by and not keep track of the mail message or anything else going on in the frame (things that aren’t moving) and it will save only those changes to the game recorded file as P-frames. Hence, they can indeed take up a much smaller amount of space in a game recording, since they are only recording the things that are changing on the screen.

    B-frames are ‘Bi-directional Frames’ (called ‘Bi-Predictive Frames’). They hold even less information than P-frames, as they are only keeping track of the differences between any frame before or after itself (even using P-frames that are around it and not needing an entire I-frame to start from). This means they are only only keeping track of very small changes (only one frame ahead or behind) and can therefore be extremely small and take up very little space in a video file. B-frames are one of the reasons why we can archive/compress movies in such small file sizes – only the differences of what is going on, on the screen/in the frames, is being kept track of. Both P and B frames help to save a ton of space when it comes to video compression.

    Frame Types (in Layman’s Terms)  /end

    Why all that talk about the different types of frames in a group of frames (video)? Because now we can easily understand the next few settings in the configuration window. 
    Fast P-skip is a setting that allows the codec to look at P-frames and decide if there are enough changes to analyze it further, or ‘skip’ over them and just process them as they are. This is decided on by the codec when it looks at some other settings on this tab (such as the “ME” settings) but for the most part, it helps speed – our main concern with game recording – more than it helps things to ‘look good’, so we will leave a checkmark in it, as we briefly stated above.
    Max frame refs and Mixed refs are talking about Reference Frames and how many to use in a group of pictures/frames. When encoding, a codec can use frames in front (P-frames) or in front and behind (B-frames) of the current frame it is working with, to keep tracks of what has changed between frames. When encoding for movies, we want as many as possible (or as many as the codec decides to put in) in order have things keep a lot of detail wherever it is needed, especially for scene changes; but for game recording, we want things to run faster (so that the game capture does not lag the game or cause lag within the recorded file (“choppy-ness” in playback), so we actually want the codec to use as little number of Reference Frames as possible.
    Remember, every time the codec has to ‘think’ or analyze the frames more, it will slow down to break out it’s magnifying glass and scrutinize, so what we want for this setting is the lowest (one) Reference Frame (put a “1” in the Max frame refs box) so it doesn’t have to do much more work than just looking quickly one frame ahead or behind, when when figuring out what has changed. 
    Mixed reference frames allow the codec to compress frames based on changes in frames that are also being referenced by other frames [if you can follow that]. Again, the codec is going to have to slow down and take a look, and for game recording, we want things to stay lean and mean (fast), so uncheck this bad boy (if you make the Max frame refs a “1”, it will be disabled anyway, since it does not have enough frames to deal with to look around at them anyway).
    The next few settings down that all say “ME” refer to Motion Estimation. This is the process of keeping track of where things are moving on the screen and how to deal with compressing the changes it is keeping track of. For game recording, we want the codec to analyze as little as possible (so it doesn’t lag behind what is going on, on the screen) so we must choose the lowest settings for all of the “ME” options. 
    That means “Diamond” analysis as the ME algorithm (pulldown menu choice), an ME range of the smallest we can choose from (“4”) and the lowest amount of Subpixel ME refinement we can have (“0” or no subpixel refinement). Remember, we want the codec to just save what is happening on the screen and analyze as little as possible, so it doesn’t fall behind.
    With the choices above, Chroma ME and the Psycho-visual Rate Distortion Optimization strength will be locked out/not applicable, which is good for game capturing, as it scrutinizes the frames that are coming from the game even less.
    The next couple settings, in the middle column of the tab, that say GOP in them, are talking about the size of the Group Of Pictures we want in our capture. If you can recall the things we have already said about how a codec decides to compress frames, it looks to frames ahead and behind at times, looking at the differences between them, and then decides how to compress the frames based on what it finds (and the settings we set). For movie compression, we want a large number, so that the codec mainly keeps track of the differences only between frames, as much as it can, and a large GOP size allows it a lot of ‘room to move’ and look around. For game capturing, we don’t want it to be quite as big, as the more frames on it’s plate it has to deal with, the more it will slow down and take time to decide what to do with them. 

    There is also a chance that some video editing applications will not like the large (or any) Groups Of Pictures and may see the video stream as corrupted or give wierd artifacts/effects when it plays it back. This is one reason why using MJPEG as a game recording codec is suggested often, as it’s built-in GOP is “1”, as evey frame is it’s own self-contained ‘group’ and no editing app has to mess with it or over-analyze it. It is the most compatible, but you can use any codec you wish, but you may have to change the codec’s Keyframes or GOP to “1” for compatibility [more on this in future articles!]


    Hence, we will set a nice low number [I personally used “50” around the time of this post]. Be aware that if the number is a multiple of the framerate you are recording in, Videophiles may notice the screen ‘shifting’ or having other odd effects ‘in time with’ the framerate (eg. if recording at 60fps and the GOP size is 60, some people notice the screen ‘correcting’ or ‘shifting’ or ‘flickering’ every second, as it ends the group or frames and starts a new one every second).
    You can use “1”, which will make the codec act like MJPEG in a way, but then the codec will not have any room to analyze/compare/compress anything, and the resulting file will require much more bitrate to keep detail (to accurately represent what is going on in each frame)… more on that later in this article…
    Weighted P-frames and Max consecutive B-frames is yet more analysis for the codec to do (especially B-frames, which remember, is a frame that ‘looks both ways’ for changes to frames in front and behind it, therefore can slow down recording a lot). For game capturing, we gots’ta keep setting things for speed and not letting the codec analyze too much. Change the Weighted P-frames to “None” (via a pull down bar) and the B-frames to “0” if they aren’t already. This is effectively telling the codec “you ain’t got time fo’ B-framez” so the rest of the settings that say “B-frames” should be locked/greyed out after that.
    [In tests, enabling B-frames would actually crash the x264vfw app]
    Under the Encoding section, the last column of this tab, the first section has to do with Deblocking
    Deblocking is a way to try and ‘hide’ areas where the codec has cut out detail or ‘let go of data’ (lossy) in attempts to conform to the other settings in the codec and/or compress the frames highly. I’m sure almost everyone has seen Compression Artifacts like macroblocks or Gibbs Effects (mosquito noise) in high/over-compressed video and video streams. It’s not very pretty and turning on the Deblocking filter is one way of masking these artifacts, so that the video overall looks nicer to the human eye. 
    The problem with Deblocking is that the codec will smooth things out, when trying to hide artifacts (especially ones that occur with lower bitrates/quality). It can be forced to keep detail with negative values (useful for movies/games with film grain), but overall it still takes more compression time to use, as the codec stops and analyzes the frames, looking for what to Deblock. So, for game recording for the most part, for optimum speed, Deblocking should be disabled, that is, “No Checkmark” in the box for In-loop deblocking filter (which will disable the two Deblocking settings below it).

    [In my own trials/experiments, I found that a low amount of deblocking (as in “1”) for these two recording settings is acceptable and helps to hide some otherwise icky-looking compression effects that occur at lower bitrates (bitrate control is covered more in the next section), but for optimum speed (it is not needed at higher bitrates anyway) and especially for older/less powerful systems, turning deblocking off will always speed things up.]
    CABAC is extra analysis that can really make a difference in compressing video. Some mobile players cannot even use it though, as it requires more processing power. The optimal setting for this, as it is extra analysis/processing being done – for game recording – would be “Off” (unchecked).

     [I have successfully done many recordings with CABAC on, as it seems to have only a slight effect on recording ‘lag’ on my system; but for optimum speed/less lag when recording (and at a slight loss for keeping some quality), it should be disabled.. for speed. ]

    The only other thing to adjust in this tab, when game recording, is the Trellis setting. Trellis is a way of analyzing and attempting to keep certain detail when compressing, especially at lower bitrates, but as many times already mentioned, we want speed for game recording, so set the Trellis analysis to “Off” (via a pulldown bar). 

    Main Tab

    All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

    To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means twice the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed [I just realized this whole article can be it’s own drinking game]. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
    Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
    CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on [I hate watching a low-quality video stream online and it goes absolutely-stupid blurry at high-motion scenes just because there are many things happening on the screen], but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spend analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
    Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording. The result is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it (and doesn’t). This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
    CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps it down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
    Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
    To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
    CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

    Some Data / Bitrates seen with CRF

    Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

    Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
    Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
    Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

    CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
    CRF 42  ~1600 kbps
    CRF 32  ~6000 kbps
    CRF 29  ~8500 kbps
    CRF 26  ~14000 kbps
    CRF 23  ~22000 kbps (codec default setting for CRF)
    CRF 22  ~23000 kbps
    CRF 21  ~32000 kbps
    CRF 18  ~45000 kbps
    CRF 15  ~64000 kbps
    CRF 13  ~79000 kbps
    CRF 10  ~101,000 kbps
    CRF 5    ~119,000 kbps
    CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

    As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

    It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

    What CRF setting to use

    So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

    The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
    Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
    Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

    The higher the bitrate (lower CRF number) the higher the quality and file size will be
    The lower the bitrate (higher CRF number) the lower the quality and file size will be

    You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

    All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    Slash-whew-sweating-emoticon

    That was a lot to take in at once – but you made it through – and now you are set to record using H.264/AVC, whether you prefer Dxtory, Bandicam or use the completely free-to-use Afterburner from MSI. You are also now knowledgeable in both the Official and an Unofficial version of the x264 Video For Windows graphical way of setting up the codec, to change the settings.

    Other than the Rate Control setting above (CRF) which you can adjust and set how you want it, the rest of the settings I have personally tested and found which ones allow for the faster recording performance and which ones negatively affect the speed of recording, utilizing the x264vfw interface (which these programs use to record in H.264/AVC). Turning off/down the ones I have stated throughout the article should give you the fastest/closest to ‘lag-free’ recording you can get with this codec, while still taking advantage of it’s compression capability. [My own Personal Notes/Opinions/Settings are below]

    Please note that if your system is older or not as capable (perhaps you have a notebook/laptop which has less capability than a full desktop system with it’s own dedicated videocard and soundcard), you may have to do things like lower the recording resolution (or the resolution you are playing at in the game), increase the CRF number (so that it uses slightly less system resources to process the recording and will then use less bitrate and less disk space).

    There are many things that can be done to help with speed, make for smoother recording, less lag, etc.
    Here is a link to an article I wrote earlier on this blog, with general Tips to help with game recording:
    http://gametipsandmore.blogspot.ca/2012/05/tips-for-game-recording-currently-text.html
    No matter what game you play or what program you are using to record, these Tips will help you overall, with trying to record your games.

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

    As always, do some of your own testing, see what works the best for you on your system and get things looking exactly how you want them to look – and have fun with it!


    Personal Short Version/Opinion
    and 
    Settings I use:

    H.264/AVC (MPEG-4 Part 10), is not normally a recommended codec to record with, for most people. It does not have the capability of super-high-almost-what-you-see-is-what-you-get quality that other codecs like FRAPS1, YV12, Lagarith or RGB Raw would give you. 
    Heck, the highest bitrate possible (using the CRF setting, the fastest of the Rate Control settings in my tests) is only about 100,000kbps. That’s still about 2-4x the bitrate of the average BluRay movie mind you, and it seems fine to me, to look at the recorded videos of it.

    Even if I had Terabytes of hard drive space to record to, I would still like to record in as small a filesize as I can, attempting at the same time to keep ‘good enough’ quality. Gone for me, are the days of filling my drives with FRAPS recordings (which have very high quality though) when today, with the more powerful CPUs and GPUs, I can record in a high MJPEG setting (for compatibility with editing apps) or a high MPEG-1 setting (which saves a lot on diskspace as well and has decent compatibility with video editors) – and now I can save even more space and record with MPEG-4 AVC, if desired. 
    For instance, on my older system, a dual-core cpu with an NVIDIA GTS250, recording with x264/AVC brings my framerate down by about ten frames per second and sometimes more. On my newer system, a six-core cpu with an AMD HD 6870, recording with x264/AVC, with the same settings, brings my framerate down by only a couple of frames per second with my settings. Wonderful stuff.

    I did many, many tests to find out what specific settings made differences (especially with the Unofficial version of the interface) and for the most part, it turned out as intuitive as it seemed at the outset: any setting that increased analysis and processing of the frames slowed things down. 
    I had to test it all of course, and I found many settings that didn’t make a ‘huge’ impact on performance, and with more powerful hardware these are able to be used and enjoyed, helping to compress the frames even further, keeping decent detail and resulting in a very small recorded file size. As you can adjust/optimize settings far more in the Unofficial interface (at least a bit easier/graphically), I tend to use that one more than the Official version; but in essence, both are the same thing. Here’s some of my findings [my settings are in these square brackets]:

    For the Official (“Simple”, red x264 logo) interface:

    I found that, on a more modern desktop system, the Preset can be turned ‘down’ a bit (the amount of analysis going up a bit), to Superfast or even sometimes Veryfast, since many of the hard-cpu-hitting options like Trellis and larger Motion Estimations don’t kick in at these settings. Anything lower/slower than that makes it lag behind too much as it processes frames.
    [I usually use Superfast]

    While Zero Latency is pretty much required for live game recording, Fast Decode is not entirely needed, especially if you have a faster rig to power the game and record at the same time on. My computer isn’t even top of the line but it can handle NOT using Fast Decode (which disables CABAC, and a couple other things). CABAC can have quite a bit of an effect on quality, and since it doesn’t seem to have a huge performance hit, I use it. Fast Decode also disables Deblocking and that leads into my next setting…
    [I always use Zero Latency]
    [Even though it helps with speed, most of the time I don’t use Fast Decode]

    The only other thing I change in the interface is deciding on the main Rate Control type and Rate Factor. In my own tests, CRF seemed to have the least amount of effect on framerate out of them all, and I fluctuate on what CRF I use, depending on the game I’m recording and what the recording is for. If I’m recording a high-quality test, of course it will be a low CRF, but it need not be a 1 to look good. I am quite satisfied with a CRF of 15-18 for decent-quality captures. The bitrate of a 1080p capture at that CRF ran about 45,000kbps, which is a high-quality BluRay movie’s bitrate. For just average gameplay for fun, I usually run a CRF of 21 up to 23. The quality is ‘good enough’ then, especially with a low Deblocking setting helping out (the Preset of Superfast leaves Deblocking “On” at the default 0:0 setting). I don’t recommend going below CRF23, with deblocking or not, as it just becomes too ‘garble-y’, to use a more technical term… Web broswer/low-motion games or hard-edged/animated games that look like Minecraft also need a higher bitrate (lower CRF), so that the hard edges aren’t messed up and the smooth/flat areas aren’t too compressed and get ‘blocky’.
    [I use a CRF in the range of 18 for higher-quality capturing, going up to 23 if disk space is low, and don’t suggest higher than 23, so that quality doesn’t suffer too much] 

    Nothing else need be adjusted in the Official x264/red logo interface, but I sometimes add “–keyint 50” or “–keyint 20” into the area (no quotation marks) ‘for advanced users’ at the bottom. This is a command that will force a keyframe/I-frame after that many frames have gone by. This helps to keep the seeking time low when editing and allows for closer cuts when not recompressing the clip when editing. If you having a problem with editing MPEG-4/AVC files, try using a –keyint setting of “1”, so that every frame is an editable/seekable keyframe. A higher GOP is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info). You may want to increase the bitrate to keep quality then though, as the codec can’t really compress/do much of it’s ‘magic’ then, without room to work between frames. As stated above, the optimal codec for editing is MJPEG, but many do not like the quality (try turning it up to 100%).
    Leaving it blank and not using any “–keyint” command will allow the codec to use many more frames (250 is the default I believe) for compression and the resulting recorded file size will be very small.

    For the Unofficial (“Complicated”, black x264 logo) interface:

    The first tab is just the Rate Control setting. CRF seemed to have the least effect on framerate.
    I also sometimes add the –keyint setting to the command box at the bottom, just like I talked about a couple paragraphs up.
    [I use a CRF in the range of 18 or less for higher-quality capturing, going up to 21 or if disk space is low, up to 23 at the most and don’t suggest higher than 23, so that quality doesn’t suffer too much]

    For the second tab, there is a lot to change, but I mainly talked about why up in the article, so I’ll just state what I like to use here, after this paragraph on Deblocking:

    Deblocking can be forced to ‘leave things in’/keep details, by using a negative value, especially when dealing with effects such as film grain and minute details and noise; but for the most part deblocking will ‘smooth things out’, especially trying to hide where a lot of detail has been lost, where compression artifacts like Macroblocks and Gibbs Effects (mosquito noise) around edges would show up. I don’t recommend putting deblocking up too high though, as it can really make things downright blurry. With deblocking completely off, all of the detail is kept, but many things can look like they have a ‘wood grain’ pattern on them. With a high bitrate/low CRF, there is no need for deblocking at all anyway, as there would be a lot less compression/artifacting. When recording a high-quality test or something like that, I leave it off. When just recording random gameplay or myself doing something, I turn it on at a low setting, to help with keeping things looking slightly more ‘clean’.
    [I use Deblocking at 1:0 (CUDA default) up to 3:0, when I use it, but any more and things start to look ‘too smoothed out’ to me]

    For this second tab then:
    [No Partitions (all unchecked, Fast P-skip checked, 1 Max reference frame, ME algorithm on Diamond, ME range of 4, Subpixel ME refinement of 0 or 1 (any higher causes more lag), GOP size of 20 or 50 (this is the –keyint setting from above, higher is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info), No Weighted P-frames, Max consecutive B-frames to 0 (none), In-loop deblocking filter unchecked (off) or checked (on) with a 1:1 deblock, CABAC on (it’s slower for less-capable systems), DCT decimation checked (on), Trellis set to Off]

    In the third and last tab of the Unofficial (black x264 logo) interface, I sometimes set a VBV max bitrate of about 40000 (kbps) just to keep the filesize down, especially when I’m going to edit and recompress for uploading somewhere (which usually gets rendered out for upload at that bitrate or lower anyway), it looks ‘good enough’ for me (this also requires a buffer of some sort, to allow it to check the bitrate as it goes up and down, so I put in 4000 or 10000 if I set a VBV max bitrate)
    [No maxbitrate usually, unless you want to save some harddrive space (eg. 50000k)]

    That’s all I change for both of those interfaces, from their defaults, as of the time of this post. 
    Keep in mind that as games are updated and Re-Optimized, drivers are Updated, and new hardware is released/purchased, I may change these settings (and I advise you to try some tests too, if you wish, when things change). Also, I am not a stickler for the utmost quality and don’t mind things getting compressed a bit, so you might want tighter/higher settings. 
    Mainly, I hope that this info helps some of you to either record with less lag (many people report that with more optimized MPEG-4/AVC settings they have less apparent lag) or just learned some terms and concepts that may help when editing and compressing your own videos/shows/etc and overall just help you record better/smoother. I actually enjoyed testing all of these things out and learning about it and I hope it helps anyone that is recording their gameplay adventures.


    See you in the games!

    STEAMPUNK’D: URBAN MOTOR’S JAWA SPRINT MOTORCYCLE


    Glemseck 101 is just around the corner. Set in southern German town of Leonberg, it’s a two-wheeled celebration of gasoline and good taste.
    It also attracts some of the most outrageous customs on the planet. We’ve seen everything from turbocharged boxers to fire-breathing Yamaha XJRs. But a 350cc Jawa with a steampunk vibe? Now das ist different.

    This is what Berlin-based Urban Motor have built for their entry into Glemseck’s inaugural Essenza sprint.
    Sixteen teams will compete—a mixed bag of manufacturers and custom builders. The bikes are limited to two cylinders and a 1200cc maximum.

    But it’s as much about style as it is about speed. A panel of judges—and a public vote—will determine the best-designed bike, to be crowned alongside the fastest.
    No prizes for guessing which category Urban Motor are gunning for. With a whopping 18 horsepower on tap, this little 1964 Jawa 350 will be racing against 21st century machinery like the BMW R nineT and Triumph Thruxton R.

    Shop boss Peter Dannenberg’s hardly fazed: “Those who sprint slowly are seen longer!”
    We love the elegant minimalism at play here, which belies the inordinate amount of work that went into the build. Everything wrapped around the Jawa’s two-stroke mill is—quite obviously—completely custom-made.

    “If essence is the key, then we want to do it right,” says Peter. “We want to make a statement.”
    Urban Motor tossed all but the engine, before building a whole new chassis from steel tubing. The design of the alloy bodywork was a collaboration with Marven Diehl of KRT Framework, who fashioned the metal himself.


    Marven was also responsible for the Jawa’s quirky front suspension design, with its integrated handlebars. And no, we don’t know how it works.
    Everything’s book-ended by two skinny, 23” alloy SM Pro rims. A solitary drum brake (at the back) handles the stopping duties.

    On the engine side, Urban Motor have installed a Jikov carb, and fabricated a pair of short, graceful exhausts. With no need for lights or turn signals, the wiring’s been stripped down to the bare essentials.
    The Jawa now weighs a svelte 90kg, with finishes as tasteful as its silhouette. Sven van den Brandt handled the only paint on the project: a touch of matte gold on the forks and swingarm.

    The grips are wrapped in leather from Red Wing, and the seat was made to spec by C. Benda. There are some smaller details to digest too: from the exposed throttle assembly, to the direct-mount rear sets.
    Urban Motor have given their build an appropriately quirky name: ‘EASY (…like Sunday morning).’


    “We are not dogmatic about competitions and rules,” explains Peter. “We like to see the big picture and enjoy divergence with humor, fun and the winking of an eye.”

    Will it win the races? Probably not, but you can bet it’ll win hearts.
    Urban Motor | Facebook | Instagram | Images by Tim Adler | Essenza [In German]
     first published by www.bikeexif.com

    Ben’s CX500

    Ben's CX500 1
    Ben Pilatti from Collie, a small mining town in the corner of Western Australia has never met David Mucci from Chicago, Illinois but he certainly catches his drift. People in far flung corners of the globe being inspired by those on completely separate continents who share but one thing in common, a passion for motorcycles. It is certainly heartwarming stuff for the January of a New Year. It was David’s CX500 that proved the key source of inspiration when Ben embarked on his first bike build nearly 11000 miles away and no doubt David would be pleased to see this lovely CX his original encouraged.
    Ben's CX500 2
    Last year Ben completed his design degree (majoring in architecture) and currently works in Perth in the IT sales industry, but motorcycles, more specifically transverse twin motorcycles, are in his blood.
    “What inspired me was my brother getting a Moto Guzzi V7 Racer back in 2012. We have a couple of Guzzis in the family so I guess that’s where the transverse v-twin fixation came from!”
    Eager to get cracking on his first bike Ben sourced a ’78 Honda CX500 from a guy named Mario a little north of Perth. The bike belonged to Mario’s father-in-law from new and they had brought the bike to Perth when they moved over from South Africa. Ben in effect became the 37 year old bikes second owner from new. It had relatively low kms for its age and was in stunning condition due to its life spent basking in the sun.
    Ben's CX500 3
    Ben is an amateur when it comes to mechanics but he tackled most of the work himself in his uncle’s shed.
    “In terms of upgrades all I really needed to do was replace the original CDI with a kick-ass aftermarket Ignitech unit. From there I replaced the bars, indicators, gauges, tail light, mirrors, headlight unit, front and rear guards, rear shock absorbers, exhaust and muffler.”
    Ben got the majority of the parts from Modern Motorcycle Company in Melbourne. Hellbound Cycle Supply and Custom Bike Electrics, two local Perth suppliers, sorted him with the rest of the bits.
    Ben's CX500 4
    “Challenges wise, replacing the water pump seal in the back of the engine in situ was a very difficult task. That, along with the constant cleaning and fine tuning of the carburettors. The inside of the tank was all flaky and rusty (as I discovered after a few awkward breakdowns…) so I had to hit it with a POR15 Tank Re-sealer kit. The first time I saw clean petrol flowing through the filter was a damn good day!”
    With the inside of the tank sorted Ben opted to leave the metal on the outside bare. It requires polishing every fortnight or so to keep the oxidisation at bay, but Ben finds the process therapeutic.
    Ben's CX500 5
    66 Motorcycles in O’Connor helped out with chopping the frame and making up the seat pan. The seat was then upholstered by another local Perth professional who according to Ben did an amazing job. The wheels were powder coated in satin black before being fitted with Shinko tyres.
    Ben's CX500 6
    Ben uses the bike every day to get to work and to carry out errands, in the short amount of time he has had it completed the trusty CX has clocked up quite a significant amount of kilometres.
    “A unique feature of the bike wold have to be the sound. I work in the Perth CBD so when I roll up into my parking spot and the sound is bouncing off the high walls of King Street, it makes me smile every time..”
    Ben's CX500 7
    “How does it ride? It’s quite good! I’m quite happy with the bike. The brakes are a little spongy and the front end is waaay too soft but other than that I love it. Especially with the new clubman bars! So next on the list is probably a nice set of progressive springs up front. I also have a twin-disk front end from a later model CX500 in my garage that I will get ready to put on soon.”
    Ben's CX500 8
    When he has finished fine tuning his CX, rather inevitably, Ben intends to get his hands on a Guzzi. Either an older Le Mans or a new V7 – “Something usable on the streets of Perth but also able to go on long runs down south to Collie and Margaret River on a whim.” We look forward to seeing that Ben, and who knows where around the globe lies the next budding amateur that Guzzi may inspire?

    Published first on http://thebikeshed.cc

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    Hülsta German Furniture Maker showed some really incredible ideas of life that may be adopted by the style-conscious people who want to give their house a futuristic look and ergonomic. The perfect blend of stylish design with bright pink and black give the whole to create a very refreshing, but a look of the space age. The leather was added to an authentic touch and royal with a minimalist effect adding to the “cool factor”. You can either go all black look metallic or deliberately throwing red and white, while maintaining the class and elegance.

    LIVING ROOM LAYOUTZ FROM HÜLSTA

    LIVING ROOM LAYOUTZ FROM HÜLSTA

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

    LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

    LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

    LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

    Wheel Jockey® a Handy Tool for Safer Motorcycle Rides

    The anticipation of a well planned ride almost always makes the ride more enjoyable. The riding season arrived early in the Carolinas and I looked forward to getting my gear on and heading out into the chilly morning air—away from the traffic for some fun in the “twistys” just outside our little town. Tank is full of gas… tire pressure checked…heart racing just a bit… all is good! While rounding the first left hand bend, the rear end of my old BMW suddenly wants to be in front! The dreaded “tank-slapper” makes my heart rate jump instantly. Thanks to no cars coming from the opposite direction, we stay upright and head for the shoulder. A sheet metal screw buried in the tread close to the tire’s edge is found to be the culprit.

    Virtually every motorcycle rider has had a close call—a close call that might have put them on the pavement with little or no warning. With motorcycles having only two wheels, both of them need to be in proper working order if the bike is to maintain an upright position on the road. A flat tire leaves only half of your wheels functioning properly and decreases the odds of keeping control, avoiding disaster. Suddenly, the riding gear you (and your passenger) are wearing may be the only thing to prevent an ugly injury…or worse.

    Flat tires on motorcycles usually come from road debris—nails, glass, screws, staples etc. This is the same kind of debris that flattens car tires. An underinflated tire can also cause an unanticipated loss of control. Every motorcycle manufacturer recommends that the tire pressure be checked before each ride. When the air pressure is checked, it does give the rider a quick look at the tire while getting the valve stem in place. However, unless the bike has a center stand that elevates a wheel so it can be rotated, it is extremely difficult to do a full tire inspection. To make matters worse, the fenders on many bikes can cover up to 75% of the tire. That means having to stand up and roll the bike slightly forward 6 or 7 times to expose another small section of the tire. Needless to say, this is a hassle and keeps most people from doing a proper inspection very often—if ever.

    Wheel Jockey is a compact portable tool that many riders carry with them when traveling. It allows them to easily get the wheels slightly off the ground on ball bearing rollers so that the wheel can be turned for checking air pressure, cleaning, and maybe most important of all, inspecting the tire for hazardous debris; debris that could be forced into the tire while leaning into a curve, puncturing the tire and leaving the rider in a serious bike control situation.

    Cleaning the chain, inspecting the tires, and even checking the air pressure is, to many riders, like cleaning toilets or windows. You do it when you have to—not one minute sooner. Whether a bike is brand new or ten years old, if it does not have a factory installed center stand, (the vast majority don’t), the compact, patented design of Wheel Jockey Sport and Big Boy models take a painstaking, but risk reducing, job and make it easy for men and women riders of all ages and experience.

    Wheel Jockey’s owner, Bill Kniegge, shares that while leading a private tour of German enthusiasts for (www.bluestradatours.com ), a casual look at the rear tire of a guest’s bike while lubing the chain revealed that a large staple had pushed its way almost clear through the tire. “I was just spinning the wheel around several times, checking both sides and the middle, when it jumped right out at me. A freshly installed Stop & Go (www.stopngo.com ) plug and an occasional check of the air pressure turned what may have been a bad day into a great day. Several of our Wheel Jockey customers have shared similar instances that also, turned out fine.”

    ___________________________________
    Source: Motorcycling (AP, 1/10)

    Just For Kicks: Macco Motors’ XS400

    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.Most custom builders don’t enjoy messing with electrics: they’ll install a lithium-ion battery to save weight and leave it at that. More adventurous workshops might rip out the fuses and install a control box like the Motogadget m-Unit.
    Jose and Tito of Macco Motors have just gone one step further. To satisfy a client’s rather odd request, they’ve removed the entire electric start system from their latest build. To fire up this XS400, you need good old-fashioned muscle.
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    “Hans wanted a café racer based on the three-cylinder Yamaha XS750,” explains Jose, “but he was having a tough time finding a suitable donor. A lot of classic bikes didn’t make it to Spain in the glory years.”

    The Macco lads settled on a 1978-spec XS400 A2A in good condition, and fitted a XS750 fuel tank. Then came Hans’ unusual request. “He wanted us to replace and relocate the battery,” says Jose, “and a few days later asked us to remove the starting system electrics—leaving only the kick start. He wondered if it was possible, and we said yes.”
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    Macco called in a friend to help: ex-MotoGP mechanic Sergio Pitencel, who worked with Carlos Checa and Roberto Puig in the Honda team in the ’90s. “He’s a wise man from whom we learnt a lot.”

    The battery was removed and the circuit converted from DC to AC. Two control modules were then made up: one for the starter system and another one for the lights, which are powered by a small 8Ah Lithium-ion battery from Ballistic.
    An adjustable voltage regulator also had to be made up, and the coils were replaced with smaller items taken from a jet-ski. (That’s not even the full list of mods, but the rest will only be of interest to electricians.)
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    After clearing the electrical obstacles, the rest of the build was pretty straightforward.

    Spoked wheels were on the brief. So the standard 18-inch mags were ditched, replaced by SR250 rims—19 inches at the front and 18 at the rear. After fabricating a new front axle, Macco installed classic Hagon shocks and fitted Metzeler Lasertec rubber.
    The tuned engine now breathes through a pair of K&N filters and shorty mufflers. There’s a chopped subframe and a very neat fiberglass tail section with a license plate support.
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    The finishing touches are typically classy. Inverted Tarozzi semi-elevated clip-ons are wrapped in brown leather grips to match the seat—a detail that’s repeated on the kick-start lever and gear shifter. Hooked into the new electric circuit are a new analogue speedo and tacho, mini turn signals and a 6.5-inch headlight.

    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    The XS, now christened “Dark Bullet”, was then finished in a typically Macco fashion: matte black and raw steel, punctuated by gold pinstripes. Everything has been refinished, including the engine, wheels and frame, and it’s right on the button.

    Except there’s no button. You just have to use your leg to start it.
    Macco Motors | Facebook | Instagram | Photos by Sergio Ibarra from Semimate.

    First read on bikeexif.com
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.

    Sacrilège: A Kawasaki Z1000ST Of Biblical Proportions


    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size

    Ed Turner is one of Europe’s most extreme custom workshops. Owner Karl Renoult has a very clear and unapologetic vision: he builds each bike with “the sole purpose of giving it character and attitude.”This is Karl’s most outré creation yet, a Kawasaki Z1000ST heavy on biblical references and christened Ezechiel 21, ‘The Sword.’

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    The Z1000ST is interesting enough in its own right—35 years ago, it was Kawasaki’s first shaft-drive motorcycle, and pumped out a solid 93 horses. But it was also a little staid. And that’s like a red rag to a bull for Karl.The project was commissioned by Grégoire, a man counting his blessings after surviving the November 2015 attacks in Paris.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    “He decided that his dreams had to be achieved in his lifetime,” says Karl. “After two or three phone calls, we had the outline of the project.”Grégoire wanted a machine with a powerful-looking frame, a springer front end, and beautiful finishes. The Z1000ST was chosen, largely for its powerful engine—this allowed Karl to devote most of the budget (“not crazy, but comfortable”) to the design.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    The chassis took shape rapidly, with a sleeker profile at the back. But Karl resisted the temptation to mess too much with the stock wheels: “I find them pretty cool when polished and adapted to the CBR forks.”The Honda forks have been ‘emptied and springerized’ using custom dampers built by Shaft Racing. It’s a most unusual setup; the suspension duties have been moved from the fork springs to the shock nestling between the yokes.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    “For this step, I admit I used some sketches—and even some math,” says Karl. “Not my habit!”“But as usual, surrounded by my mates Joe, Mikael and Gael, we tinkered with this thing and it works pretty well.”

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    Other cues come from the American vintage drag scene. Notably the proportions of the tires: an Avon 5.25/5.50 17-inch car tire at the rear, and a 3.25 18-inch Speedmaster Mk II rib tire at the front.Everything else is kept to the minimum—specifically, a tank that does not exceed five liters in capacity, and a microscopic brake light and flashers under the custom saddle, masterfully crafted by Red’s Leather.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    “Restricted by the wallet, we were unable to satisfy all our pretensions for the preparation of the engine,” Karl says. “We had to play another card…”It was time for divine intervention, so Karl chose a few lines of Ezekiel 21 from the Old Testament to decorate the tank. “A rather creepy passage which speaks of a sword sharpened and polished—and a God who, for once, seems really pissed off and ready to fight.”

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    To complete The Sword, Karl called in extra manpower from the Breton artisans at Stick Your Cycles. They helped fabricated the bars and the stainless steel exhaust, and refinished the engine cases in green.After several months of work, the Kawasaki was finally ready to hit the autoroute.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size


    Karl handed it over with a message to his client: “Greg, you run faster than bullets. Now let’s see what you can do behind the handlebars.”Amen to that.
    Ed Turner | Facebook | Instagram | Photos by Francois Richer

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

    Full Size

    First read on bikeexif.com/

    Workout Anytime in Citizen Tribune

    Workout Anytime in Citizen Tribune

    WORKOUT ANYTIME was recently featured in the Citizen Tribune. The article explains the newest WORKOUT ANYTIME location coming to Morristown, Tennessee this October. It gives background on Steve James and Scott Elliot and how they came about the WORKOUT ANYTIME brand. The article also goes into further detail on the services at the gym and the owners planned community outreach.
    You can view the full article here. 

    reACT Trainer Total Body Circuit Workout

    One of the best tools we have at our disposal at Workout Anytime is the reACT Trainer.  Staff who know how to use the product properly and teach others to use it can make a great impression on any member or guest and help to differentiate their club from competitors.

    Although the reACT Trainer is a lower body and core trainer it is easy to create full body circuits using the reACT Trainer along with the key upper body movements including:

    Horizontal Press (chest press of some type)

    Horizontal Pull (Row of some type)

    Overhead Press

    Vertical Pull – (some type of vertical pulling movement)

    Here is a sample reACT Trainer Total Body Circuit:

    Lone Star Rally 2013 in Photos

    The 2013 Lone Star Rally got off to a soggy start Halloween night due to a passing squall, but sunny skies the rest of the weekend brought out bikers by the thousands for the 12th annual motorcycle rally in Galveston, Texas. By Saturday, motorcycles stretched for as far as the eye could see down the Strand as the party kicked into high gear.

    From ‘Moonshiners’ to ‘American Guns,’ there was lots of celebrity appeal at this year’s rally. Not to be outdone, the action at the Seawall paralleled the festivities downtown thanks to a ride-in bike show held by the IMBBA in addition to the ‘Baddest Bagger’ contest held at the same time.

    ____________________________________
    Source: MotorcycleUSA (Harley, 11/04)

    Workout Anytime in North Fulton Newspapers

    Workout Anytime in North Fulton Newspapers in an article titled, “New Workout Anytime coming to Milton.” The article begins with information about the new Workout Anytime opening in Milton and the owners. The article then goes into details about what you can expect at aWorkout Anytime, with a quote from Randy Trotter. General Manager Chris Maier is quoted about why he believes in the Workout Anytime model and Lynn Jackson is quoted about why they’re happy to open in the area. The article closes out with info on how to join and about the expansion plans for Workout Anytime.  Click here for the entire article or begin below.

    New Workout Anytime coming to Milton
    By: Caitlin Wagenseil
    MILTON, Ga. — When two members of a gym found out their beloved workout place was going to close down, they decided to take action. 

    Paul and Lynn Jackson, previous members, bought the Workout Anytime in Cumming. Now, they are gearing up to open their second location in Milton with Randy and Heather Clevenger.


    (Read More)

    DUCATI 860 GTS -76

    Ducati 850 GTS 1976 by 654motors

    The weight question continue…

    Take a health check .. .

    Before you begin a new dietary regime or exercise programme, check with your doctor that your health status allows you to do so. A health check is vital if:

    • You are suffering from any ongoing health problems
    • You take regular medication
    • You are under 20 or over 65, because children, teenagers and the elderly have specific nutritional needs.

    And a reality check …

    If you do have a problem with your weight, stop beating yourself up over it. Being fat is not a sin or a criminal offence. It is simply a consequence of careless eating and lifestyle.

    Diet Start

    Even if you have tried every diet going, this one does not have to be the same. You are going to change your lifestyle and give up a few bad dietary habits. So, unless you have a medical condition that prevents you from losing weight, this approach will help you become slimmer and, more importantly, fitter.

    Being overweight can undermine your self-esteem and the way you deal with situations. Losing weight won’t change the fact that you have money worries, an unsupportive partner or hate your job, but when the pounds start to fall away and you begin to feel better about yourself, you will deal with those issues very differently. Your confidence levels will rise and you will have lots more energy, which will help to make all of your problems seem more manageable.

    Don’t be negative even before you start. This is not the problem you think it is – it’s the solution.

    OBESITY AS A DISEASE – NOT A MORAL FAILING

    `Obesity is a heterogeneous disease in which genetic, environmental, psychological, and other factors are involved. It occurs when energy intake exceeds the amount of energy expended over time. Only in a small minority of cases is obesity caused by such illnesses as hypothyroidism or the result of taking medications, such as steroids, that can cause weight gain.’

    TAKING A HOLISTIC APPROACH

    • What you weigh is the result of several factors:
    • How much and what kinds of food you eat
    • Whether your lifestyle includes regular physical activity
    • Whether you use food to respond to stress and other situations
    • Your physiological and genetic make-up
    • Your age and health status.

    Successful weight management should address all of these factors. That’s the reason for ignoring products that promise quick and easy solutions, or permanent results without permanent changes in lifestyle. Any product that promises that you can lose weight without lowering your calorie intake and/or increasing your physical activity is trading on fantasy and false hope.

    WORKOUT ANYTIME on FOX 56 Lexington

    WORKOUT ANYTIME on FOX 56 Lexington

    Head Trainer Carl Flotka of WORKOUT ANYTIME Lexington was recently featured on FOX 56 Lexington. In the segment Carl talks about how to portion control during the holiday season and highlights a few exercises that viewers can do to stay active.
    View the full segment here.

    Speedrun – Hitman: Blood Money – A Vintage Year (Silent Assassin, Pro Difficulty, Suit Only, Targets Only, “No Coins”)

    Messing around trying another Speedrun, this time booting up some good’ol Hitman: Blood Money, “A Vintage Year” level.

    Hitman is a wonderfully crafted, enjoyable game. In my opinion, every single installment in this series has been. People have enjoyed the ‘puzzle-play’ aspects of it, people have enjoyed the gunplay, the stealth. Players have also enjoyed trying to run as-fast-as-they-can through levels that were probably not designed with this intention. Now, Hitman: Blood Money may not win any awards for “realism” in some areas of gameplay, but I personally have something against the concept that an Assassin, wearing a nice suit, most likely a millionaire, is carrying around twenty dollars in pocket change. Heck, I am sometimes annoyed at the jingle in my own pocket of a couple of quarters when I come across them. Thus, my personal aim with this level: to do a Suit-Only, Targets-Only, Silent Assassin, ‘No Coins’ Speedrun (on Professional Difficulty). I am probably not the fastest at this sort of thing, I have only done a couple of intentional Speedruns in the past; but it was still fun to make and I figured it was ‘decently fast’, so I wanted to share. Enjoy!

    Recorded game:  Hitman-Blood Money, First/Third Person Shooter/Stealth/Action
    Recorded with:  Bandicam (Registered Version) @ 1080p
    Recording codec:  MPEG-1 @ 80% Quality (Default Setting), 30fps

    This was actually not as hard as I thought it would be – after finding out that Delgado.Sr is snipe-able up out on his balcony. It was his Son that gave me trouble (as it seems to do with everyone, after a few forum finds on the subject). I started just pushing him down the stairs and also setting up the Barrels to fall on him; but eventually I settled on just a good-old-fashioned-assassin-stand-by: the single bullet to the head. This felt ‘right’, after sniping dear-ol’Dad, anyway. Instead of pushing the Guards at the bottom into the water, I just walked non-chalantly by them, as they didn’t seem to care anyway.
    [On the actual Playthrough, I seem to get some guards’ attention, but I assumed this was for going into the areas I wasn’t supposed to, not for being witnessed killing anyone]

    I also wanted to do things like ‘leave nothing behind’, such as ‘just dropping weapons’ (like the Sniper Rifle) to save time. This sort of stems from the multitude-of-coins thing… Don’t get me wrong by the way, I appreciate the time so many have taken to figure out their own ways to complete Hitman levels by using distractions. I just for some reason [OCD?lol] find it hard to extend my fantasy thinking within the game ‘that far’ – to where a so-called Silent-Assassin-slash-Hitman is always carrying around and actually utilizes enough laundry money to make the homeless cry on every mission. [I didn’t actually mean to rant here, hah] I just think if an assassin wanted to throw anything around to distract guards, it could more realistically at least be a found weapon of some sort, as opposed to a ton of coinage everywhere (pebbles could even make more sense).

    At any rate, whether you use coins (a mechanic that is indeed offered directly within the game) or you don’t, there you have it; not the fastest run [or the most ‘Silent’ lol], but hopefully an enjoyable little watch, nonetheless.

    See you in the games!

    Pretty Fly for a CityFly: Dream Wheels’ Honda CLR125

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

    Full Size

    As far as we’re concerned, small capacity bikes don’t get enough love. They’re frugal, cheap to run and can go about anywhere (if you have the patience). So they’re usually relegated to commuter or courier duties. Hélder Moura of Dream Wheels Heritage sees potential for more—especially in Portugal, where Dream Wheels is based. There, you can ride anything up to 125cc with just a car driver’s license.

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

    Full Size

    “This is definitely a new market that could become quite interesting,” says Hélder, “and so far we have not seen many examples in the world of custom builds.” Dream Wheels’ latest foray into the little bike scene is this 2001-model Honda CityFly CLR125. The CityFly shares the popular XLR125’s ultra-reliable 124cc power plant, but it has slightly more ‘urban’ styling.

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

    Full Size

    This particular CityFly was acquired from a pizza delivery guy, before Dream Wheels set about transforming it. “The style we want to give this build was a scrambler for the city,” says Hélder. “We wanted functionality, and lines that are a mix of new and old.”

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

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    This meant a pretty radical transformation. For starters, Dream Wheels straightened out the CityFly’s awkward lines with a 1990 Yamaha FS1 tank, and a custom-made subframe and seat. The tank needed some restoration work, and its filler cap’s been customized further with an old fridge magnet.

    custom-honda-cityfly-4

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    Dream Wheels also fabricated a set of fenders and side covers, and a new battery box (there’s a small gel battery inside). The inverted forks are from RMX50; they’ve been rebuilt, re-sprung and lowered. And the rear shock’s been lowered to match. A Yamaha XS400 donated its 18” front wheel and disc brake, while an 18” Rexfelgen rim (a brand made by Excel) was laced up at the rear. Both are wrapped in Heidenau K67 trials rubber.

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

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    On the maintenance side, the CLR’s engine needed a bit of a refresh and a new coat of paint. There’s a new transmission, new brake and spark plug lines and a K&N air filter. The chunky silencer is a rebuilt, second-hand FMF Mega Max II unit, fed by a hand-made header. Scrambler-esque running gear includes a set of Renthal bars, and an enduro-style headlight, with a yellow lens and a number board. Dream Wheels also fitted a LED taillight, a smaller speedo and a set of mini-switches from Blitz Motorcycles.

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

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    Pitta Designs executed the skate-influenced paint job on the tank and side covers, offset by the brown saddle, and brown finishes on the engine, brakes and forks. As a finishing touch, Dream Wheels used red spoke nipples for the rear wheel, a red plug lead, and painted the rear shock spring.

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

    Full Size

    As if this little CityFly wasn’t cool enough already, it also comes with a removable skateboard rack. Perfect for lazy rides down to the beachfront.
    Dream Wheels Heritage |

    Pretty Fly for a CityFly: a cute Honda CLR125 scrambler from Portugal.

    Full Size
     
    First published on bikeexif.com

    Health Benefits of Guava for Health and Beauty

    Health Benefits of Guava for Health and Beauty

    Health Benefits of Guava for Health and BeautyGuava has a Latin name Psidium guajava is also often described as guava and guava. The origin of the fruit is reportedly from a country where the sport of football was born, namely Brazil, and managed to get in Indonesia through trade channels in Thailand.
    Guava and Guava has a sweet taste, and not infrequently there is still sour. Round shape leaves with green skin and flesh have two color variants of white and red are where there is little seed seeds can also be consumed.
    Health Benefits of Guava for Health and Beauty - 1
    The Nutritional Content of Guava
    There are dozens of nutrients stored in guavas and in each of these nutrients plays an important role in terms of health shore up the human body and diligent person to consume.
    Here are some nutrients that are embedded in Guava :
    • The Water Content Is Not Small
    • Contains Fiber
    • Calories
    • Containing Protein
    • Fats
    • Contain Carbohydrates
    • Contain Iron
    • Abu
    • Containing Calcium
    • Containing Phosphorus
    • Contains Vitamin A (Carotene)
    • Contains Vitamin C (Ascorbic Acis)
    • Contains Thiamin (Vitamin B1)
    • Contains Vitamin B2 (Riboflavin)
    • Contains Niacin (Vitamin B3)
    With the presence of a number of nutrients above the guava fruit can be said as the fruit is also rich in nutrients. Because of them that many people who want to cultivate the fruit is sweet, while it was for her own use is not only edible but also processed into drugs.
    Benefits of Guava
    Many diseases are able to be deflected slowly by this fruit, some of which are as follows.
    1. Can Fight Cancer
    Get used to a healthy lifestyle on a daily basis in order to avoid serious diseases such as cancer that have reported more patients to death. You can prevent cancer in a way that is diligent guava consumption. There is an antioxidant that is able to do this. Lycopene in guava is known it is easier to be absorbed in the body than the tomatoes because the difference in cell structure.
    2. as Diarrhea Drug
    Diarrhea should be quick to take medication. The medicine is not to be made in the factory, you can use a method that is more secure and healthy as a drink with guava juice three times a day. Guava plant also has antibacterial properties, these properties that you can use to stop diarrhea and dysentery. The antibacterial properties either be created because of the content of karetinoid, vitamin C and potassium in it.
    3. Can Lower Blood Pressure
    For People with hypertension are often recommended by doctors to familiarize the consumption of foods and beverages derived from guava and mangosteen peel. Why? because the fruit contains potassium, which is said by the results of the study were able to treat hypertension and lowers LDL cholesterol excess.
    4. Cough and Flu
    Highly vulnerable to extreme weather conditions to make your baby have a cold with a cough. The mother must take action, by giving red guava juice that also contained vitamin C and iron which can inhibit the influenza virus infection.
    Health Benefits of Guava for Health and Beauty - 2
    5. Can Overcome Constipation
    Constipation or constipation is the most frequently encountered problems. If you suffer from the same thing you do not immediately take medicine, try to eat a medium-sized guava fruit which also included a 36 percent fiber needs that doctors recommend.
    6. Make More Stomach Satiety
    Guava is the food you choose as a booster stomach, because the content of fiber, protein and some vitamins in it is suitable to withstand hunger. If you are running the program for the diet, the fruit seems appropriate to provide chances of success of your endeavors.
    7. as Drug Thrush
    Thrush occurs because a deficiency of vitamin C as well as drinking water. You can meet the daily requirement of vitamin C by eating guava, besides that because the vitamin content can be overcome thrush was moved at this fruit.
    8. Diabetes Mellitus
    Drink a concoction of guava which has been boiled and filtered water is believed to be able to treat the disease diabetes mellitus.
    9. Younger
    Antioxidants are cooperating also with vitamin A, C and potassium in guava able to treat your skin to keep it tight so avoid premature aging.

    It is remarkable not properties of guava fruit that previously may not know fully. From now make guava as a table fruit that is ready to wash the mouth after every meal. Hopefully article Health Benefits of Guava for Health and Beauty we share today can be beneficial for you. Thank You.

    Proven Ways to Avoid Holiday Weight Gain

    As we head into the holidays most Americans will gain between 8 and 12lbs between Halloween and New Year’s Day.  However, there are ways to avoid this weight gain!
    Here are some key tips:
    Eat before you drink and celebrate and before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party.
    Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).
    Fill up on Fiber Rich Foods – which also help with satiety and help create a feeling of fullness when consumed with water.  Focus on the raw veggies and yes you can dip them in some dip that has some fat because together fiber and fat can really assist in managing hunger along with protein.
    Eat some fat – that’s right eat some fat!   Fats also are key for satiety.   That being said a little goes a long way!
    Bring your own food to a party.   Rather than having only high calorie, high sugar and high fat foods bring something you enjoy that is also healthy along with you!
    Eat slowly and chew your food thoroughly – seems simple and it is.    It is also VERY effective for limiting food intake!
    Use smaller plates, bowls and glasses – all of which help to slow down food and beverage intake and make you more conscious of how much you are consuming!
    Try to Minimize Sugar and Starch Intake – both sugar and starch wind up as glucose (blood sugar) and high intake drives insulin which results in rebound hunger.      High sugar and starch intake increases hunger – particularly when drinking alcohol because alcohol acts like a super sugar and also drives insulin response.
    Pause before getting seconds – as with slower eating and deliberately chewing food this can give your body time to realize it is no longer really hungry.
    If you are doing the entertaining have extra containers you are ready to give away so guests can leave with some of the extra food!

    Try not to eat in front of the T.V. which distracts you from how you feel and results in mindless eating!
    Consider planning a cheat meal but have a plan for how much you are going to eat!   One meal can knock you off course but most of the holiday weight gain comes from completely giving up on healthy eating for many meals.   Planning one cheat meal every week and planning on eating a set amount of the foods you may be craving can work for many people rather than mindlessly eating.      If you plan your meal including your portions of alcohol, sweets, fat and sugar you can limit the damage and still have a great time!
    Drink Water.   Often quoted and still true – water is the best beverage and avoiding sugar laden drinks in favor of still or sparkling water can make a big difference in minimizing holiday weight gain.
    Workout!   Working out improves mental outlook and burns some calories while reducing stress levels!    When we are stressed we overeat!   Just 10 minutes a day can make a big difference!

    Get Your Sleep.   Lack of sleep is terrible for your health and particularly bad for driving appetite and overeating.   Lack of sleep causes hunger and excessive eating because the normal feedback mechanisms that tell you that you are full do not work properly when you are tired.   Basically, a tired brain tells you to eat to feel better and it is VERY hard to resist these urges when tired!

    Revving to roam for Ronald’s house

    CORPUS CHRISTI — In 2001 motorcycles revved their engines to ride for Ronald McDonald House following a family’s stay for their 6-year-old’s open-heart surgery.

    “He’s now 20, attending Texas A&M University, and doing well”, his father said.

    “Staying at Ronald McDonald House was an eye-opener to us,” said M. Randall Hicks, whose son required the heart surgery.

    Hicks and two-time NASCAR Cup Series Champion Terry Labonte were Carroll High School classmates and friends. After learning of Hicks’ experience, Labonte was moved to endorse the nonprofit Terry Labonte Roam for a Home Foundation, which launches its 12th annual ride this week to give back to Ronald McDonald House.

    The ride has raised more than $500,000 for the local Ronald McDonald House, which provided accommodations last year for about 1,000 families with sick children at critical times in their medical treatment.

    “If we raise awareness and let this spider web grow — good things come from that,” said Hicks, now president of the foundation.

    A kickoff party Wednesday night at Corpus Christi Harley-Davidson serves as a meet-and-greet for about 140 riders whose 80 motorcycles will roar at 8:30 a.m. Thursday into a 714-mile roam. First-timers join the ranks of more than 1,000 past participants who have collectively roamed more than 376,000 miles. The foundation has raffled two trucks, three trailers and nine motorcycles along the way, raising more than $106,000 in its top year, when organizers accepted 152 motorcycles with some 350 riders.

    “These rides are a great example of third-party fundraisers allowing us to do what we do best,” said Mark Avelar, executive director of Ronald McDonald House in Corpus Christi. “It has created excellent momentum for validation of our mission focused on families.”

    Labonte’s bunch also has garnered support for other Ronald McDonald Houses in Texas.

    “It’s something that’s really important to all of us,” Labonte said Friday from his North Carolina home. “It’s especially touching to visit families at a house, the way we have been allowed, and to learn what it means for them. Unfortunately a lot of these people don’t have great outcomes. But when you see the children smiling, it reinforces the importance of our continued support.

    “Our goal is for everyone to know they can help, even $10 helps the children.”

    Labonte arrives Wednesday for the ride, he said.

    Organizing the roam is challenging.

    Consider plotting a route for 140 people to use bathrooms, eat and sleep all at the same times and locations, Hicks said.

    “It’s a logistical nightmare,” he said.

    To ease congestion, riders are divvied into six color-coded road groups. Each has a designated team captain and road committee leader to guide riders to fuel stops, oversee meal and hotel arrangements, and direct parking.

    “This isn’t a typical motorcycle ride,” said Andy Felkner, 59, caption of this year’s Team Ironman. “It’s a great cause. We have always had a good time, but it’s not like you’re beating the bushes trying to run hundreds of miles a day.”

    It’s about safe fun, he said.

    There are quirky games along the road.

    “It’s a variety of crazy things,” Felkner said. “We’ve had a basketball shootout during lunch, and contests to see who can put on chaps fastest, or how many team members can stand in a certain square.”

    Some years there have been egg toss competitions for couples, and rope tug of wars among ride groups.

    This year’s activities haven’t yet been divulged, because part of the fun is not knowing everything, Felkner said.

    This year is sold out. Each rider paid $1,000, or $1,600 for couples, and everything’s provided. Somewhere along this year’s route there will be a motorcycle auction. Everyone gets a ticket, but it’s the last ticket drawn that wins.

    A recent pre-ride by organizers helped establish this year’s roam, with fuel stops and lunch places en route to Galveston. A two-night stay is planned at The Tremont Place, a European-style hotel in the island’s historic district. On Friday night a dinner and live auction are planned to bolster fundraising. On Saturday teams take a Port Bolivar Ferry ride to roam north into Texas for lunch before looping westerly to return to Corpus Christi.

    A support group roams among the teams with comfort items, snacks and drinks. And there’s a wrecker for breakdowns, which also has extra motorcycles in case needed.

    Safety is paramount. All participants must wear helmets, keep pace with road leaders and abide departure and meeting times.

    “Everybody follows what we tell them or they don’t go,” Falkner said.

    No alcohol can be consumed during ride times and the foundation reserves the right to oust anyone who doesn’t abide its rules.”
    No alcohol is allowed until bikes are parked”, Falkner said.

    “We will even take a bus sometimes.”

    ________________________________________
    Source: Caller (Baird, 3/25)

    Two-Wheels, Two-Reasons, Two Seasons: A Eureka Springs Motorcycle Adventure

    All over the “lower 48”, men and woman who love their motorcycles are marking days off of their calendars as they count down to when they will pull on their leathers, fire up their bikes and start their adventurous ride to the Arkansas Ozarks and one of “America’s Distinctive Destinations”, Eureka Springs. The reasons are two-fold and it all centers on “pork” …The Pig Trail and Bikes Blues & BBQ.

    The Pig Trail is a not-so-straight ribbon of asphalt; in fact, the ribbon that looks like someone has scraped it across the edge of a scissor blade. It stretches, for all practical and awesome purposes, from Interstate 40 near Ozark (AR) north along State Highway 23 to Eureka Springs, the gateway to northwest Arkansas. This 80-mile route is universally praised in motorcycle magazines, on biker websites, and even by The Discovery Channel for being one of the best in America. For example, MotorycleRoads.com has elevated the Pig Trail to the number eight position in their most recent “top 100” poll. BikerBudz.com gives it a “highly recommend” while Motorcycle-USA.com refers to it as “my new favorite ride”. The Discovery Channel has given the Pig Trail its highest mark yet: number two in the nation.

    The official National Scenic Byways’ 19-mile portion of the Pig Trail starts as you enter the Ozark National Forest from the south and ends near Brashears (AR) as you exit the national forest to the north. This route, which crosses both the Mulberry and the White rivers, has so many S-curves that motorcyclists are forced to make dozens of ultra-quick right-to-left-to-right and back again leans; perfect first-gear switchbacks. But riders should not think the challenge of the ride is limited to “the forest”. It starts once you exit Interstate 40 heading north and doesn’t end until you put down your kickstand for the night in Eureka Springs.

    “The Scenic Byways section of the Pig Trail may be like the most thrilling point in a roller coaster ride,” one biker explained, “but like a roller coaster, the runs on either side (11 miles to the south; 50 miles to the north) are pretty exciting too. For me, every year between late August and the Hunter’s Moon is when I enjoy the full 80-mile ride. ‘Cuz if you’re gonna ride the Pig Trail, ya gotta go whole hog.”

    “The highway going up to Eureka Springs and all those around that town,” he continued, “are one exhilarating rush. I hub out of Eureka, a funky, biker-friendly mountain town with lots of places to stay, lots of places to play. I’ll spend four or five days searching out new Ozark roads with new crazy curves and new breathtaking sights. It’s like a rally every day. Plus Eureka’s only about 45 minutes from Fayetteville and the ‘triple-B’, Bikes Blues & BBQ.”

    For Bikes Blues & BBQ the aforementioned “whole hog” is dressed, seasoned, grilled till tender, slathered with sauce, and then served up razorback-style when more than 400,000 bikers converge on Fayetteville (AR) for the four fabulous days of this event in September. This year this awesome fall festival goes from September 18th through the 21st.

    “One of the best parts of Bikes Blues & BBQ,” a biker from Central Texas, who has not missed any one of the previous 13 annual events, proudly stated, “is that you don’t just get a festival, you get the Pig Trail and all of its Ozark side-roads. Me and my group like to arrive a couple days early or stay a couple days late to make sure we have plenty of time for day rides to and around Eureka on their fantastically freaky yellow-striped trails. We only wish we had routes like this back in Texas.”

    To make it easy for those who attend Bikes Blues & BBQ to find new, thrilling nearby routes, both the event and Eureka Springs have online sites for maps and directions: http://www.bikesbluesandbbq.org/rally-info/maps-directions/ and http://www.eurekaspringsmotorcycleroutes.com/ .

    If you are unable to attend the “triple-B event” do not despair, because “does Mother Nature have a deal for you” in October and often through early November!

    There is no more lovely autumn color than the reds, oranges, golds and violets of the Ozarks when fall falls. To help you with perfect timing, the State of Arkansas, beginning in September each year, has a “fall color updates” page on their very popular Arkansas.com website.

    And speaking of the State of Arkansas, their Department of Parks & Tourism has developed a short movie that will whet your appetite and make you hungry for a motorcycle vacation to “The Natural State”. It just so happens that a local motorcycle enthusiast who is also the Mayor of Eureka Springs, Morris Pate, narrates the movie. His narration begins with him and his 2001 Harley-Davidson Electra Glide Classic parked in front of the “Little Golden Gate Bridge” just a few minutes west from downtown Eureka. “The Beaver Bridge is a landmark that must not be missed,” bragged Mayor Pate. “This beautiful old wooden suspension bridge was built in 1949 and is 554 feet long, only 11 feet wide and has been painted a bright yellow. Because it is so narrow, traffic can only move one way at a time across the span. So hold your breath and grip tight, this is one bumpy and thrilling ride on two wheels.”

    So whether you ride the Ozarks in late summer, late fall or anytime in between, you will be glad you did. “No matter how many other motorcycle routes you’ve been on,” concluded our Texas biker, “once you’ve conquered the Pig Trail and its web of side-roads, you’ll be happier than a hog in slop.”

    Special packages just for bikers can be found at numerous web sites.

    ________________________________________
    Source: The Beebee News (AP, 9/05)

    Does Weighing Yourself Help You to Lose Weight?

    Do weight changes translate into fat loss?
    On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.    Since your blood volume typically does NOT vary that much the other factors are more relevant.
    Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.    This is one of the reasons to consistently weight yourself after you wake up and go to the bathroom and before you eat or drink much.
    However, the biggee when it comes to daily weight fluctuation, is usually glycogen storage levels.    Glycogen is just the storage form of glucose aka blood sugar.    All starch and sugar ultimately end up as glucose, glycogen or fat.     
    For example, on the front end of a low carb diet you will show big weight loss which is almost all water because you store glucose/glycogen with water – hence the term carbo “Hydrate”.  Muscle and organs contain the highest levels of water, and this is significant because most of your bodyweight comes from muscles and organs. 
      
    So daily changes in weight are NOT a good reflection in changes in bodyfat levels!
    Can daily weighing help with long-term weight loss and fat loss?

    In order to answer this question let’s review the scientific studies that have looked at this issue.     The recent advent of WIFI scales is allowing much more accurate weight records because prior to that people had to take the time to write down their weight each day.
    In a recent WIFI scale study called the Weight Trial here were the results:
    Over a six-month period, those who weighed daily lost about 13 lbs more than the control group.
    Even those who weighed themselves up to five times each week lost less weight than the daily weighers.
    Daily Weighers were more likely to do things like eating less food and watching less television so clearly the weighing helped by changing behaviors!
    Although this study did not measure body fat, it is quite likely that the body weight loss did translate into significant fat loss.
    For certain groups, daily weighing is a bad idea such as people with eating disorders and other psychological disorders including extremely low self-esteem.     In addition, daily weighing does not work for everyone.   For some people the inevitable plateaus or variations in weight loss can very frustrated and quit the whole process!

    So daily weighing may be helpful for you, but it is not perfect and it does not accurately measure changes in bodyfat levels so it is important to do use some method of body composition testing to measure these changes which should be your ultimate goal!

    Trip to Hyderabad Cont……

    Today I am leaving to Hyderabad for the assignment. Funny, there seems to be a lot of things that we do when doing an overseas consulting assignment but don’t really talk about it. The stuff we do for preparation has two parts

    Things considered as part of consulting process
    Marketing, prospecting and selling
    Proposal, budget & contract
    Invoicing and receiving advance payment
    Preparation / Intake

    Things that are part of the consulting process but gets taken for granted
    Requesting Invitation Letter to process visa
    Applying for visa
    Travel & Medical Insurance
    Foreign Exchange
    Transport to and from Airport – in your country and the country you are visiting
    Travel advice regarding security, weather etc

    I addition it is up to the consultant to find out about interesting things in the city s/he visits. In my experience some assignments will give you a bit of time in the evenings and it can be boring to be stuck in a hotel all the time. Suggest the web or lonely planet for this.

    Also rule of thumb is exchange a bit of money at the airport itself. Trust me you will spend more time and money in trying to look for better exchange rates.

    TestRun, Quick ‘End Of The World’ Edition Answers: Does SLI Really Make A Difference? and Where Should I Put PhysX for NVIDIA Videocards? (Text-Only Version)


    Update: Added more Tests and Results – Hitman: Absolution Benchmark, Unigine: Valley Benchmark, Left 4 Dead 2 Unscripted Gameplay Test, Tribes: Ascend Gameplay Test and Rollercoaster Tycoon 3: Platinum Gameplay Test


    Recently becoming the proud owner of another NVIDIA card, I swapped out my trusty AMD/ATi Radeon HD 6870 from ASUS that has served me so well and lovingly joined together two GTX 560 Ti videocards in electric matrimony to try out some SLI. I share now my experiences, the results of many tests and answers to questions I have seen in many places online, including one I had myself.

    This is also a ‘Quick’ Edition, a version of the testing and results that are text-only for now, where I may do a full version as time permits in the future, with screen recordings, graphs and other materials that I would like to share and would help people out.

    The Experiment

    For this TestRun, with two NVIDIA videocards, I try answer the question: “Does SLI really make a difference?” and also “Where to put PhysX?”. Sure, the answer of ‘if it makes a difference’ is answered other places online, with pretty graphs and numbers; but I am one of those people that, although accepting, don’t ‘truly believe’ things unless I can test it out myself. This is a human stubbornness I know, but it also helps me explore many things I would not have otherwise experienced and allows me to share those results and experiences with others. “Does it really double performance?” is probably a more specific question of what I’m feeling, as of course it should make a difference, after all I am putting another 384 processing cores towards throwing around colorful shapes on my screen. I want to know if it even ‘doubles’ the awesomeness of games that I play. There are two cards in there now, so what’s the difference in performance?

    Another aspect I plan to explore is regarding PhysX, NVIDIA’s lovechild of bouncing balls and splattering sparks. Does it affect game performance? Which card should run it if I have it on? Is it better to run it on a dedicated card [that only uses it for that] or off of the CPU? These are my own questions as well since finding a second NVIDIA gpu on sale… PhysX is only in a hamfisted-handful of games – and is only going to be found on NVIDIA GPUs, but it is supposed to improve visual/perceived quality in the games that do use it, due to the fancy waving flags, shattering glass and splattering blood [and the like]. I am going to test the options of having it on the first or second SLI card and how PHysX runs off of the CPU, too.

    The Test

    For this TestRun, I used utilities such as FurMark and FluidMark, Unigine’s Heaven Benchmark and a handful of games to benchmark and test with, such as Just Cause 2, Alien Vs. Predator, Lost Planet 2, Battlefield 3, Unreal Tournament 3 and Batman: Arkham City (all but the first two utilize PhysX). I am currently running an AMD 6-Core CPU and two GTX560Ti’s in SLI mode on a GIGABYTE 990FXA chipset mainboard.
    I assume this is still an average-to-above-average system at the time of this writing (perhaps upper midrange but definitely not top-of-the-line) and it would help out anyone with a similar rig in the future as well with examples of some of the performance difference they will see [if they add a second videocard].

    The Data

    Here are my benchmarking test results and average framerates, comparing SLI mode with a single GPU:

    FurMark: Score (2127), Average Framerate (40fps)
    FurMark: Score (3959), Average Framerate (65fps) SLI
    Lost Planet 2 – Benchmark B: Average Framerate (44fps)
    Lost Planet 2 – Benchmark B: Average Framerate (103fps) SLI
    Just Cause 2: Concrete Jungle Benchmark, High Settings, Average Framerate (28fps)
    Just Cause 2: Concrete Jungle Benchmark, High Settings, Average Framerate (51fps) SLI
    Alien Vs. Predator: Benchmark Run, 1920×1200, x16 Filtering, Average Framerate (44fps)
    Alien Vs. Predator: Benchmark Run, 1920×1200, x16 Filtering, Average Framerate (90fps) SLI
    Unigine Heaven Benchmark: 1080p, x4x4 Filtering, Score (960), Average Framerate (38fps)
    Unigine Heaven Benchmark: 1080p, x4x4 Filtering, Score (1717), Average Framerate (68fps) SLI

    Unigine Valley Benchmark: 1080p, Ultra Settings, 8xMSAA – Score (1077), Average Framerate (26fps)
    Unigine Valley Benchmark: 1080p, Ultra Settings, 8xMSAA – Score (1741), Average Framerate (42fps) SLI
    Hitman: Absolution Benchmark: 1080p, Ultra Settings, Average Framerate (32fps)
    Hitman: Absolution Benchmark: 1080p, Ultra Settings, Average Framerate (33fps) SLI
    (Hitman: Absolution does not appear to take advantage of SLI and/or is not Optimized for it, despite double-checking that SLI mode is enabled and trying to utilize NVIDIA’s ‘Custom Game Profile’ for it, as well – the following two games also do not appear to take advantage of SLI mode)

    Tribes: Ascend – 1920×1080, Very High Settings, Average Framerate (51fps)
    Tribes: Ascend – 1920×1080, Very High Settings, Average Framerate (53fps) SLI
    Rollercoaster Tycoon 3: Platinum – 1600×900, 8xAA, Reflections and other (17fps)
    Rollercoaster Tycoon 3: Platinum – 1600×900, 8xAA, Reflections and other (19fps) SLI




    Here are some unscripted, raw gameplay framerates, averaged:
    (multiple samples taken of each with FRAPS’ built-in benchmarking utility)

    Alien Vs. Predator: Marine Storyline, Average Framerate (47fps)
    Alien Vs. Predator: Marine Storyline, Average Framerate (89fps) SLI
    Battlefield 3 : Multiplayer with 64 Players, Average Framerate (33fps)
    Battlefield 3 : Multiplayer with 64 Players, Average Framerate (61fps) SLI

    Left 4 Dead 2 – 1920×1080, Very High Settings, 4xMSAA, 4xAF, Extra Film Grain (128fps)
    Left 4 Dead 2 – 1920×1080, Very High Settings, 4xMSAA, 4xAF, Extra Film Grain (185fps) SLI

    *Planetside 2 : Multiplayer with many players, BioLab, Average Framerate (36fps)
    *Planetside 2 : Multiplayer with many players, BioLab, Average Framerate (37fps) SLI
    [*Game does not appear to be fully optimized currently, article with more detail here:
    http://gametipsandmore.blogspot.ca/2012/11/planetside-2-and-ultra-settings-quality.html)


    Here are the PhysX tests, done with FluidMark:

    FluidMark: Score (5338) single-card mode, PhysX on the card, Average Framerate (87fps)
    FluidMark: Score (5449) SLI, PhysX set to (GPU1), Average Framerate (89fps)
    FluidMark: Score (7512) SLI, PhysX auto-selected (GPU2), Average Framerate (123fps)
    FluidMark: Score (7379) SLI, PhysX set on (GPU2) Dedicated, Average Framerate (121fps)
    FluidMark: Score (1291) SLI, PhysX set on (CPU), Average Framerate (21fps)

    The Conclusion

    So, does putting in a second videocard practically ‘double’ your gaming performance? Dang right it does. Now, I have read that it ‘should’ in many other articles online, but again, I had to test it out for myself. Almost across the board, in every game I threw at it, the performance was almost doubled. Wonderful stuff.

    For those about to spend money on a second GPU for SLI because now they know it ‘will definitely make a difference’, I should mention as a Tip here that the more cards you add in (for 3-way or 4x SLI or Crossfire, for instance) the lower the rate-of-return you actually get on the investment.
    In other words, adding a third card won’t ‘double the performance again‘ and adding a fourth card won’t ‘double that performance yet again’ –  it won’t even give you 300% and 400% performance [for the third and fourth videocards added]. You will actually see diminishing returns as you add more cards.
    Still, if you have enough money for only a second GPU that matches your ‘old’ one, but not enough money to splurge on a new, faster one, clearly SLI/Crossfire is the way to go, it really does make a huge difference.

    The PhysX tests are interesting, as they answer a question that I myself was wondering: does it matter whether you set PhysX on GPU1, GPU2 or the CPU, and should a GPU be dedicated to it?

    It seems to make sense, that although a powerful, complex 6-core processor, my CPU is nowhere near the raw number-crunching [if ‘simpler’] streamlined data-geyser that the 384-core video card is. The difference can be clearly seen in the results. On the CPU, PhysX calculations [alone/isolated] gave a 23fps output of gushing blood on the screen, while even just one videocard running PhysX by itself put out 87fps of crimson data. Adding another card and telling that GPU instead [of utilizing the first card] to ‘calculate the physics if you please’ took the framerate up to over 120fps. Clearly, NVIDIA is showing that the videocards were made to handle the floating leaves, sparks and bouncing balls of PhysX …and ball handle they did.

    What is interesting is the difference that was made, depending on which card you chose to handle PhysX. When the PhysX was set to GPU2 (the card not plugged directly into the monitor in my case), the highest score was achieved. When the PhysX was set to GPU1 (the card plugged directly into the monitor), it scored almost exactly the same as if there was no second card in the system at all. Now, the utility (FluidMark) does test ‘only‘ PhysX and there isn’t much to see on the screen other than some bouncing baubles, but it seems to show that if you put PhysX on the same card that you are using as your display card (that your monitor plugs into), then it might in fact affect performance of that card to display the pretty images on your screen slightly – or at least, to ‘deal with PhysX and show pretty colors on your screen’ at the same time.

    Either way, they are both better than utilizing the CPU, as the pitiful performance when on the CPU (at least for ‘mainly PhysX only’ calculations) is over 500% slower than the performance seen when PhysX calculations are put on the second video card, and still calculated at over 400% slower compared to when PhysX is put on the first video card in an SLI setup. Clearly it is better to have PhysX calculations done on a GPU – and perhaps not put it on the main display card if you can.

    Testing the ramification of this in actual gameplay, I played some Unreal Tournament 3 and Batman: Arkham City, while juggling the PhysX of both games to be calculated on the CPU, GPU2 and GPU1 (the main display card where the monitor is plugged in). Using FRAPS for collecting benchmark data in Average Frames Per Second, I saw no more than a few frames difference between all modes.
    That is, playing with PhysX set to GPU2, PhysX set on GPU1 or putting the PhysX onto the CPU, I saw only a few frames of difference in actual gameplay performance. Mind you, it can be argued that I didn’t see as many sparks, blood, snow or leaves float across my screen at times; but overall, if you are concerned with only “the game performance ramifications” of where to put PhysX, The Answer Is: playing a game, it doesn’t really matter (but the CPU calculates PhysX slower than putting it on any card, as seen in the data).

    Overall, if you can’t afford that fast, newly-released videocard you want, but you can afford to get another GPU of the same type as the one you have now – and your motherboard and powersupply can support it – it’s totally worth it to get a second videocard for SLI/Crossfire performance (and if you’re going the NVIDIA route, it doesn’t really matter where you put PhysX).

    Have fun upgrading and See You In The Games If The World Doesn’t End Soon!

    968 Triumph Daytona 500 by Origin8or

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    Some builders have a distinct style you see in all their bikes, Rob Chappell of Origin8or is not one them, he can take the same two bikes and deliver totally different builds, the one constant however is always quality. Just six weeks ago we featured another Triumph Bobber build by Chappell, a springer wearing, orange flake painted Bonnie that screamed look at me. But this 1968 Triumph Daytona 500 is an example of how less can be more and custom cool can still stay true to classic style.
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    Like any high end restoration and rebuild of a vintage vehicle, either car or motorcycle, this is a full frame off build with absolutely every part removed and stripped down. To give the classic bobber look Rob fitted the frame up with a The Factory Metal Works 4 inch stretched and 2inch drop hard tail. The frame, suspension components, pedals and the various bits and pieces that keep them all together were sent off to be sandblasted before being treated to some silver powder coat for a durable and clean finish. One of the few matching features to the previous Triumph bobber build is the timeless rear fender, narrow and shortened to display as much rubber as possible.
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    The front suspension is stock, all be it renewed to function just as well as it did when it rolled off the factory floor. New fork tubes, new fork legs and 10wt oil were just some of the items that went into the full rebuild of the front end. Once completed the forks were also treated to the same colour as the frame, plus minimal use of raw polished metal to further accentuate the silver paint scheme. The brakes remain the stock 8 inch leading shoes at the front with polished hubs and a single 7 inch out the back. The hubs are laced with new spokes and the tires were something new for Rob, the ever popular Firestones. “I had to see what all the fuss was about and it suited the era of the bike.”
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    The engine fitted to Triumph’s Daytona is a special little beast, designed to take on the Japanese at the Daytona International Speedway. When Triumph won the 1966 Daytona 200 race with American Buddy Elmore aboard the Daytona name found its home on the Triumph the next year and a race winning average speed of nearly 100mph tells you this little thing can get up and go! The 490cc parallel twin engine featured new heads and twin AMAL Carbs for more top end power, both of which have been rebuilt by Rob. In fact the whole drivetrain has been rebuilt, not a bad decision when it was discovered the previous owner had used what looked like axle grease as their lube of choice for the transmission. Rob was nearly finished piecing together the rebuilt lump when he discovered the “full gasket kit” he’d bought didn’t include a head gasket, more than a minor issue. But a few emails and a two hour trip to a vintage bike show at a flea market, turned up just the right item and the rebuild was completed.
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    An engine this good deserves an exhaust to match and on a bobber the pipes become part of the look. With straight right side pipes on the last build Rob ran the twin pipes on the left side on the Daytona that are bent down and kinked slightly out to clear the oil tank. What makes Chappell such a great builder is his eye for detail, not only are the pipes ceramic coated to avoid pipe burn and an adverse effect on the oil temp the downward bend of the pipes exactly match the lines of the hard tailed frame. The oil tank itself is a TFMW item that has been painted silver, which next to the velocity stacked carbs and polished cases gives the engine an old school minimalist look that I personally could look at and appreciate for hours… imagine how good it sounds!
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    The “pristine” tank that came with the bike turned out to be a total nightmare, sandblasting revealed a wreck, dings and dints had been filled and one lump of bondo measured four inches deep. For a builder of Chappell’s quality there are no cutting corners, so an expensive session on eBay had a much better condition unit on its way. Factory badges and a lightly sparkled silver paint with black stripping over both the tank and fender are understated but enough of a detail to give passers-by a hint that this is no factory restoration.
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    The bobber seat is from the Chappell brothers company Tuffside, black with white diamond stitch and old school spring struts. There are no ape hangers here; a build of this quality doesn’t need anything over the top to the catch attention so Biltwell risers hold some flat track bars with Biltwell kung-fu grips and polished stock controls. Rob always gives his bike a full rewire for flawless operation and a small headlight and side mounted tail light do their job without interfering in the ultra-clean classic lines.
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    With the Triumph Daytona 500 finished it’s no surprise to see Rob sit aboard with a proud, broad smile. Many builders choose a bike and then throw a whole catalogue of parts at it, but Origin8or Cycles and Rob Chappell can make a crazy custom or like this build pay tribute to a classic in a subtle way that screams the sort of understated craftsmanship that makes him one of the best builders around.
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    MAT_0350
    First published on pipeburn.com/

    April Nitzsche on WBIR Knoxville

    April Nitzsche was recently on WBIR as part of their Workout Wednesday. In the segment April demonstrated some exercises you can do at home and in the gym with kettle bells for a good workout. She also mentioned the new Maryville opening location as well as the Bearden location.

    You can also view the video here.

    Weight-Loss Motivation: 9 Reasons to Reach Your Weight-Loss Goals

    Weight-Loss Motivation: 9 Reasons to Reach Your Weight-Loss Goals

    By Carey Rossi
    SHUTTERSTOCK

    You’ll Be Less Likely to Get Inflammatory Conditions

    Your weight-loss motivation: Fat—especially belly fat—is filled with cells that release pro-inflammatory substances into your body, which means your immune system is too busy to fight off other types of inflammation. This increases your risk of anything with an -itis (arthritis, dermatitis, colitis): “If you’re genetically predisposed to these conditions, obesity puts you at a higher risk,” says Pamela Peeke, MD, author of Body for Life for Women. Lose weight and you’ll see many of the aches, pains, rashes, and other discomforts subside.

    You’ll Reduce Your Risk of Cancer

    Your weight-loss motivation: Being obese increases your risk of at least seven types of cancer: bowel, breast, gall bladder, kidney, pancreatic, throat, and uterine. In fact, your risk of developing one of these cancers is approximately 40 percent higher than if you maintained a healthy weight, according to Cancer Research UK. The reason? That same chronic inflammation we mentioned before.

    Your Heart Will Be Stronger

    Your weight-loss motivation: Excess fat around your heart or lining your blood vessels makes blood flow difficult and increases your risk of a heart attack. “Every 5 point increase in BMI increases mortality from cardiovascular events and diseases 30 percent,” says Peeke. But as you lose weight, blood flow becomes easier, lowering your risk of heart disease

    You’ll Reduce Your Risk of Diabetes

    Your weight-loss motivation: “If you eat an unhealthy diet, and you’re lucky, you just keep making insulin as you need it, and you keep getting heavier and heavier,” says Roxanne Sukol, MD, a specialist in Preventive Medicine for Cleveland Clinic Wellness Institute. “But when you can’t quite make enough insulin to catch all that sugar, then your sugars stay a little too high, a little too long, floating around in your blood steam waiting for more insulin.” Eventually, your body can’t make enough insulin, causingdiabetes. “But start eating a healthier diet (unprocessed foods high in fiber) and you’ll reduce your insulin load and risk of diabetes,” says Sukol. “And when you do, your pants will fit better, too.”

    You’ll Sleep Better

    Your weight-loss motivation: Weight loss lessened the severity of obstructive sleep apnea (a sleep disorder characterized by the stopping and starting of breathing) in a study published in Sleep. “Once you drop enough weight, you’ll notice changes in the ability to breathe easier,” says Peeke. (Belly fat pushes your diaphragm up, decreasing lung volume.)

    You’ll Boost Fertility

    Your weight-loss motivation: Wanna be a mom? Women with BMIs between 35 and 40 have a 23 to 43 percent decreased chance of getting pregnant compared to women whose BMI is 29, according to Peeke. Not to mention, being overweight during pregnancy increases your risk of gestational diabetes and preeclampsia—and your child’s risk of heart disease later in life, according to research presented at the American Heart Association 2014 Scientific Sessions in Chicago. “Don’t consider getting pregnant until you’re at a healthy weight,” says Peeke.

    You May Live Longer

    Your weight-loss motivation: “A grand majority of researchers found that being 80 pounds overweight can shorten your life expectancy by 10-plus years,” says Peeke. “And 14-plus years if you’re 100 pounds overweight.”

    You’ll Have a Better Quality of Life

    Your weight-loss motivation: A healthy weight doesn’t just increase the amount of years you’re on this earth—it makes you better able to enjoy them. “Forty to fifty pounds of excess weight can rob you of two decades of healthy life,” says Peeke. That means two decades of doctor’s appointments, medical treatments, living with pain, and being out of breath—instead of, say, running around outside with your kids.

    One Last Thing…

    Just like you can’t spot-train, you can’t determine the specific health benefit yourweight loss will produce. Everything in the body is interconnected, so losing weight isn’t just going to help your heart, just your brain, or just your immune system, says Peeke. Your whole body is going to reap the rewards. Convinced? Check out these 10 Strategies to Lose Fat and Keep It Off.
    Source

    3 Favorite & Underappreciated Apps

    I recently stumbled on an adorable blog called “Thirsty Firsties,” and Kelly, the author, is hosting a linky party about iPad apps.

    The rules are to share three apps – one free for classroom use, one paid for classroom use and one favorite app for personal use. She’s also giving away an iTunes gift card as part of the linky, so be sure to check out her blog and join in the fun!

    I’ve already shared many of the apps that I love and use in the classroom. See, for example, my list of favorite paid apps and my list of favorite free apps. So today, I’m branching out to share some of the apps that I’ve used and enjoyed this year that I haven’t really talked about before.

    Favorite Free App – Spelling City

    Vocabulary Spelling City is a great app for teaching students vocabulary or spelling words. It has a variety of engaging games, and it can be used by students at all levels. The app itself is free and has a lot of functionality on its own. If you are a premium subscriber to Spelling City, however, it’s a great complement to the activities you assign your students each week. I had my students doing activities on this app almost daily, and our differentiated weekly spelling tests were done entirely through this app (with the teacher premium subscription).

    Favorite Paid App – Marble Math

    Marble Math is a fun and challenging math game that addresses a broad range of math computation skills. I’ll confess that I’ve even found myself playing it far longer than a typical “teacher test-drive” would require. The object is to navigate a marble through a maze by solving a variety of problems. It includes fractions, decimals, equations, and negative numbers, so this is probably best for grades 4 and higher. Of all of the apps on our iPads this year, this was the one that students seemed to gravitate toward most in their free time.

    Favorite Personal App – Feedly

    In the debate between Feedly and BlogLovin, I’m coming down on the side of Feedly for one major reason — I LOVE the iPad app. It’s really easy to flip through and navigate, it rotates, and it doesn’t seem to crash as much as BlogLovin did. In fact, I’ve never had a single problem with it. I don’t tend to comment on blogs as much from my iPad, so I can’t speak to that aspect of comparing the two. Usually if I’m browsing blogs on my iPad, I’ll mark the blogs that I want to comment on and comment through my computer later on. So for the sheer visual appeal of the app for reading blogs, I’m a big fan. This has become one of my favorite go-to apps on my iPad.

    Now it’s your turn. What are your three favorite apps? I’d love to hear about them, and be sure to link up with Kelly over at Thirsty Firsties if you get a chance. She’s running the contest for the iTunes gift card through Monday.

    And don’t forget to link up with my Teacher Toolbox Trio celebration as well! I can’t wait to discover more awesome classroom resources from TpT!

    Norton Atlas – Machine Shed

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    Written by Martin Hodgson.
    The custom motorcycle business has a hierarchy that is more organic than most; it’s not about money or ego but sheer ability. At its most pure form it is simply about the quality, creativity and workmanship of the bikes you build. Australia’s Matt Machine is one of the builders at the top. Living an idyllic life in the bush, his creations are as real and honest as the environment around him and this Norton custom was deemed so good it won “Best British” at the Born Free 7 show.
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    But this Norton didn’t come together like most builds, it wasn’t a customer order or a bike planned out and built from predetermined parts but a culmination of more than a decade of Matt’s life and evolution as a builder. “I went to a clearance sale of an old motorcycle workshop around the early 2000s and I picked up a late 30s Norton rigid frame and girder front end by chance” says the man who also happens to be an architect by trade.
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    At the same time Matt was stilling living in the city, Newtown, Sydney and on the living room floor of his small terrace home was screwing together a ’66 Norton Atlas motor. With two lots of classic British machinery in his possession one night he had an idea, a little bit of fun, “measure up the crankcase mount holes and the frame cradle holes to see how close a match they were and there it was, the motor fit straight into the frame and sat in the cradle.”
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    From there the Norton was slowly pieced together over the space of a year, it was featured in a magazine, ridden by Matt to a number of shows and moved with him to the country where it got a good flogging up and down the dirt roads. For years to follow it would sit in his shed, collecting the dust that is swept in when the winds blow or a car comes up the driveway and Matt focussed on other projects.
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    Then as he was considering a full refurb Mike and Grant the men behind Born Free in the US suggested he stick it on a plane and take it over for BF7. That honour was all the motivation that was needed and the bike that is now pictured before you started its final journey. The frame is a 1937 Norton ES2 rigid with the exquisite girder front end from the same year. It not only looks the business but the triangular design provides impressive strength for its light weight and the anti-dive nature of a girder fork provides great feel even under hard braking.
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    The paint work comes courtesy of the exceptionally talented Victorian painter Karl of KDS Designs who laid down the black enamel with the tank getting a hand-lettered Norton logo in an old English white that works beautifully with the less is more design of the entire build. The black paint work extends to pieces like the new rear fender that sits over the back tyre perfectly following its contours and finishing in a flip-up duck bill.
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    The new oil tank is one of many of Matt’s creations, originally he felt the bike ran hotter than it should and the increased capacity has solved that problem. But it’s the craftsmanship combined with the function that makes it such a work of art. Sculpted from steel it sits perfectly in the frame, the filler neck cut from exhaust pipe and the feed pipes curves not distracting from the bikes flowing lines.
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    That Atlas 750 motor is a 1966 unit that’ll shake, rattle and roll you all the way down the road and in a lightweight ‘30s frame it is a sheer brute! The top end breathes easy thanks to a well ported head and the addition of a high lift cam. Tipping in the air/fuel mixture is a beautiful old Italian, a single Dell’Orto PHF 32 A carb for which Matt fabricated a new inlet to support the change. Those stunning exhaust pipes are handcrafted by Matt from stainless steel, internally baffled, multiple diameters were tried and tried again until Matt had the exact form and function he was after. Shifting through a Norton 4 speed box with an open primary it gives you a distinctly mechanical visual look to match the thunderous roar of the engine.
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    Sending that barking mad power to the ground, or trying to anyway, is an Avon MkII tyre that provides the vintage look and is fitted to a 16 inch rim in a satin nickel finish. The hub and brake are Triumph items that have been stripped and overhauled with black enamel to finish. The front is a Norton hub and brake, Triumph conical brake plate and the massive 21 inch rim also receives the nickel treatment and is wrapped in another Avon product the popular Speedmaster. Steering the Norton was once left to a set of flat bars but for the trip to the US it now features a more bobber like pair mounted to the risers, with black grips and just the levers and throttle assembly for the ultimate in minimalism.
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    Then there are the little items that you appreciate the more you look over the bike, the handcrafted engine plates, BCM taillight, the alloy pegs from Throwback Cycle Parts and the Magneto with total loss battery system. But perhaps my favourite part of the build is Matt’s variation on a chopper seat, yes it is sprung like a unit you’d see on a bobber, but both the base and foam extend over the tank and to the rear over the fender. With the ultimate Australian finishing touch a Kangaroo skin cover sourced from the nation’s capital just a short drive from Matt’s farm.
    09_10_2015_Norton_Atlas_Machine_Shed_13
    Just writing about Matt Machine’s creations is an intimidating process; I spent hours looking over his Instagram account getting a feel for what inspires him and analysing the progress pictures of the build to see how he works. A world-class builder, architect, fabricator and show winner; he also happens to be a hell of a nice guy from the Australian bush who is not even close to done when it comes to taking on the challenges that await. Just be sure to follow the ride.

    First published by pipeburn.com/

    Honda CB750 by Vibrazioni Art Design

    The Honda CB750 has become the go-to bike for customization. It has been chopped and molded into countless cafe racers, scramblers and some cycles we’re not even so sure about. Most of us here at Selectism are not gear heads — but we find redeeming qualities in aesthetics. That’s where this beautiful custom CB750 comes into play.Meet Vibrazioni Art Design, an Italy-based boutique firm with a knack for creating pieces like furniture from repurposed branded oil barrels. Their latest endeavor is this reworked CB750 featuring original logos from Pennzoil.







    First published by http://gascapkustom.

    MODERN SWEDISH BEDROOM DESIGNS GO SROP

    Although they are all unique, and I noticed that some of the same elements that deserve to be underlined. First of all, all the bedrooms the images below, with large windows, which are usually thin stylish blinds or curtains. On both sides of a king-size bed is a traditional bedside tables, shelves or chairs for the original. The walls are painted mostly white, but here and there, you will find an interesting color interference: some of the rooms are nice backgrounds to illuminate the room. Details of lighting are particularly interesting to observe. Please take a look at this beautiful gallery bedroom and tell us what information you will find interesting.

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    modern swedish bedroom designs

    MODERN SWEDISH BEDROOM DESIGNS

    WORKOUT ANYTIME on Cincinnati.com

    WORKOUT ANYTIME on Cincinnati.com

    The article was written by Cincinnati Enquirer Business Reporter Bowdeya Tweh and was based on interviews coordinated with Tony Petrocelli and WORKOUT ANYTIME Vice President of Development Randy Trotter. The article begins with details about the opening of the WORKOUT ANYTIME in Montford Heights. The article gives information about the gym and about the company, as well as information on development plans in Ohio.        
    Workout Anytime

    You can view the full article here, and view contact information about WORKOUT ANYTIME’S new gym in Montford Heights here.

    Workout Anytime on WBIR-Knoxville Afternoon Show

    WORKOUT ANYTIME on WBIR-Knoxville Afternoon Show. Every Thursday WBIR has a healthy living segment that is sponsored by the Governor and April Nitzsche was the guest for this week on their show. April spoke about how viewers can be healthy throughout the day when they have a few minutes to spare to stay in shape in 2014. April talked about how to live healthy, and offer tips to viewers.  You also can view the video here.

    Texas native Ray returns to site of first Pro Stock Motorcycle victory

    When Michael Ray returns to Texas Motorplex this weekend for round two of the Mello Yello Countdown to the Championship, NHRA’s playoffs, he will enter his home track as a defending event winner.

    That’s a great feeling for Ray, a native of New Braunfels, Texas, who defeated Karen Stoffer in the final last year to score his first victory in his first full season in Pro Stock Motorcycle. Ray’s family and friends were able to witness the event at a track just two hours from his home.

    “For my mom and dad and everybody being there and all the sacrifices my parents made throughout their entire life, to see me be successful, it was awesome,” Ray said. “My dad busted his butt for one of those Wallys and never got one, and standing there with my father in victory lane and seeing the tears in his eyes and excitement was just like, ‘This is awesome.’ That is what I’ll never forget.”

    Ray and all of the racers in the NHRA Mello Yello Drag Racing Series return to Texas Motorplex for the AAA Texas NHRA FallNationals Sept. 19-22, the second of six races in the Mello Yello Countdown to the Championship. Antron Brown (Top Fuel), Bob Tasca III (Funny Car), and Allen Johnson (Pro Stock) join Ray as defending winners of the race that will be televised on ESPN2HD.

    Ray has amassed two wins and two No. 1 qualifying positions in his first season with the Sovereign/Star Racing Buell team. He is fourth in the Countdown to the Championship, 48 points behind leader Hector Arana Jr., but he isn’t letting the pressure get to him during the stretch run.

    “I think so much of our team’s success is the character we all bring to the table and the fun that we have,” Ray continued. “I have a sticker on my dashboard that says, ‘Just add fun.’ That is all we do. We joke about it, and some people say, ‘You just don’t seem to be taking this very seriously,’ but there’s not another team that has a bigger fire lit under its butt than this one. But you have to have a lot of fun out here or this sport will eat you alive.”

    Leading Ray, Scotty Pollacheck, and the Sovereign/Star Racing team is George Bryce, who is one of the most renowned crew chiefs in the Pro Stock Motorcycle category. As a rider, he raced to four consecutive titles in the National Motorcycle Racing Association from 1981 to 1984. As a crew chief, he amassed 71 victories and earned six championships with John Myers and Angelle Sampey. His guidance and skills have put Ray in a position to succeed each time he climbs on his Buell.

    “When you look back at the history he has at being a great crew chief, he is a magician on the track producing results,” Ray continued. “Those things for me being a young driver, I’m 29 and in my second full-time season, for me that is worth its weight in gold. It is like being a rookie quarterback and having a 20-year veteran back there being your mentor. He does such a good job.”

    Following the AAA Texas NHRA FallNationals, only four races remain in the Countdown to the Championship. Ray and his team realize that to make a run for the championship crown in the two-wheel category, they must go rounds at each event.

    “You can literally count how many rounds of racing there are left,” Ray concluded. “Right now, the first race coming off Charlotte coming into Dallas, I did a little comparison to last year, and I went in seventh in points, and I came out fourth. You can have one really great race and set yourself up.”

    For Ray to recapture glory at Texas Motorplex, he will have to outlast a tough field of competitors. Series leader Arana heads the class with four wins aboard his Lucas Oil Buell, and Matt Smith, Hall, defending world champ Eddie Krawiec, and Hector Arana Sr. will be contenders.

    As always, every ticket purchased for the AAA Texas NHRA FallNationals is a pit pass, which offers an extraordinary look behind the scenes in the world of the NHRA Mello Yello Drag Racing Series. This unique opportunity in motorsports gives fans direct access to the teams, allowing them to see firsthand the highly skilled mechanics service their high-horsepower machines between rounds and enjoy cherished face time with their favorite NHRA drivers.

    Fans will also want to check out NHRA Nitro Alley and the popular NHRA Manufacturers Midway, where manufacturers and sponsors create a carnival atmosphere with interactive displays, simulated competitions, merchandise, food, and freebies. Fans will also want to take advantage of Championship Sunday for the fun fan zone, featuring driver introductions and a special Track Walk at 9:30 a.m. It’s free to all Sunday ticket holders.

    AAA Texas NHRA FallNationals qualifying opens Friday, Sept. 20, with sessions at 2:15 and 5:15 p.m. The final two qualifying sessions will take place Saturday, Sept. 21, at 11:15 a.m. and 2:15 p.m. Final eliminations are scheduled for 11 a.m. Sunday, Sept. 22.

    ____________________________________
    Source: NHRA (AP, 09/19)

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

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

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

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

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

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

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

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

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

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


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

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

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

    ~Troy from The Game Tips And More Blog

    Knoxville News Sentinel featuring Kurt and April Nitzsche

    Knoxville News Sentinel featured WORKOUT ANYTIME owners Kurt and April Nitzsche.
    The online article includes a great picture of April showing one of her clients, how to use one of many exercise machines at the Maryville location. The story also ran in the print edition on the front page of the business section with a large two picture spread of Kurt and April.
    April Nitzsche explains to Robert Ridenour how to use one of many exercise machines at the Workout Anytime in Maryville on Thursday, January 16, 2014. April and her husband Kurt Nitzsche are the franchise owners of the Workout Anytime in Bearden and are now expanding into Maryville with their second location.         (SAUL YOUNG/NEWS SENTINEL)
    You can view the online article here. 

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

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

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

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

    4 Detox Ingredients You Should Be Adding to Your Water

    4 Detox Ingredients You Should Be Adding to Your Water

    by Leta Shy 

    When you’re trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don’t have to drink it plain; you can add a little flavour as well with these delicious (and detoxifying) additions. Add all of these to a large jug or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavours mingle.
    • Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalise the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
    • Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
    • Cucumber: Cucumber water isn’t just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
    • Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
    To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 700ml ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
    Source

    Nate’s Burly CB – PopBang Honda Cafe Racer

    This little Honda CB400F ended up with me after an impulse buy at the Mudgeeraba swap meet in Queensland. After a bit of haggling, I handed over $350 and it was mine. It was reasonably stock other that a rattle can paint job on the tank with bashed in knee wells. The motor had been pulled out and the top end lifted off, but it was all there. I got it back to my workshop, basically stuck it up on the mezzanine and forgot about it. It wasn’t until a couple of big burly looking fellas came in wanting me to build a couple of bikes for them and asked what I had. All I had was a CX500 in a million pieces and this 1974 CB400f project. They argued over who would get which one and the one that ended up choosing the CB was none other than NRL superstar and just general legend Nate Myles.

    Obviously Honda’s little 400 four isn’t the biggest bike around. So the plan was to make it larger while retaining its original proportions. The rear of the frame was cut off at the back bone and swing arm mounts and a raised floating seat section with mono shock mount was fabbed up to replace it. The swing arm was extended 50mm, bracing for the mono shock was welded in and the shock from a late model Triumph holds it all together. I then found a really nice Ducati Monster front end that had the perfect dimensions for this project. The neck of the frame had to be dropped about 20mm lower so the Ducati top clamp could sit closer to the bikes tank.

    The bikes tank and tail are modified versions of a fibreglass Cafe Racer kit I make for the CB400f with a 3″ longer tank. On this one I added knee wells, scallops to accommodate the Ducati triple trees, a flush mounted pop up cap and I separated the seat from the tail section. Carbon fibre strips were also added down the back bone of the tank and tail for additional strength and aesthetics. Once it was all mocked up with a set of clip-on handlebars the bike was looking much more aggressive.

    Nate came in to try it out for size. I have to admit, I was a little scared it was still going to be too small, especially when he stood next to it. But once he sat in the saddle it fit him like a glove. I then had to think about moving this bulk of a man along at a reasonable pace.

    The motor was fully rebuilt with a Yoshimura style big bore kit, Dyna ignition, freshly rebuilt carbs wearing K&N filters and lots of new internal parts. I made the custom exhaust out of stainless steel including the mufflers. Each side is made out of 22 pieces welded together. They give the bike a mean super bike sound, but it doesn’t pierce your ear drums. You could say it sounds a lot bigger than what it is.

    To keep it sticking to the road a 17″ x 5″ rim was polished up and laced to the original rear hub. The front wheel however, was a little more complex, and soon became my favourite part of the bike. It’s a CBX550 twin ventilated inboard disc brake hub. It took me forever to find it. It had to come out of England and it was a mess. I completely rebuilt it and smoothed the outer plates of any unwanted excess. As these hubs were originally mounted to an ugly ComStar style rim I had to CAD design the two rings that bolt onto the hub to adapt it to spokes. I had it water jet cut, machined the taper and countersunk all the holes. It was then laced to an Excell 18″ x 3.5″ rim with stainless spokes. Both rims were wrapped in Pirelli Angel GT rubber

    Then it was time to add all the fancy bits. It’s running a 4″ GPS speedo/tacho custom made by SpeedHut in the states . It was sunk into the 7″ headlight that’s mounted using custom stainless brackets and wrapped with a one off stainless grill. It also has customised hydraulic brake and clutch masters with hidden reservoirs. Flush mount handle bar switches, CAD designed, one off foot controls, custom polished linkages, stainless steel etched logo on the points cover, keyless ignition system, custom made tail lights, custom made seat trimmed by Hotel & Club Decor in Burleigh, hidden AntiGravity Battery, wiring run through the frame and electrics hidden under the seat in a custom flush mount box.

    I was given strict orders that the bike had to be maroon, so I found a deep burgundy to keep it classic,  adding in a little modern flare with layered graphics on the side including Nate’s state of origin number and the iconic Honda wings. The real carbon fibre on top was outlined in an off white and cleared over. The motor, brake plates and master cylinders where all painted a custom mix of pewter and satin cleared to mix it up a bit. The frame was totally smoothed over and freshly coated in gloss 2 pack black.

    At the beginning of the build I had convinced Nate we’d end up with a 70’s styled street fighter, and I think that’s what he got. It was a huge project and I want to thank Nate for putting up with how long it took me to finish! Hopefully there’s another project between us  down the track!
    First read on www.returnofthecaferacers

    Story by Justin Holmes

    POP BANG CLASSICS

    Photography  by Kenny Smith

    Men’s Body Click Diet part 2

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

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

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

    Diet Start

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

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

    There is also a solid body of evidence supporting the role of soy protein in reducing the risk of prostate cancer. For example, research has shown that isoflavones, substances contained in soybeans, modify testosterone metabolism, decreasing the risk for both benign prostatic hypertrophy and prostate cancer.3 Incorporating soy protein in your diet doesn’t require you to change what you eat, although it’s fine to eat more tofu, miso and other soy products if you enjoy them. The simplest, quickest way to consume soy protein is by stirring soy protein isolate, a relatively tasteless substance, into some of the food you are already eating.

    Foods like soybeans, flaxseed and rye contain information derived from phytonutrients, which keep animals in synchrony with the rhythm of the seasons and which have profound effects on our own reproductive systems.

    Prostate Inflammation or Nonspecific Prostatitis

    Your prostate gland usually doesn’t speak to you until it’s in some advanced state of trouble. When it does, it has only two voices. One is expressed through pain or difficulty with urination and the other is just plain pain, which is almost invariably felt in the midline of your body. The spectrum of difficulties includes inflammation, enlargement and cancer. While there are more or less pure representations of each one, the lines between them are often blurred. All three, but particularly enlargement and cancer, are addressed by the preventive measures included in the Body Clock Diet.

    Let’s start with inflammation, which is the medical term for some combination of redness, pain, swelling and heat that almost always accompanies infection but may also represent your body’s reaction to noninfectious irritants or allergens. The flame of prostate inflammation is experienced as burning with urination. This is as much a result of inflammation of the tube through which the urine passes out of the penis (the urethra) as it is due to inflammation of the prostate, per se, which lies astride this tube, just beneath the bladder. Germs that infect the urethra, such as the gonorrhea germ, may ascend it and get into the prostate gland. There, the alkaline environment and blood supply, which are conducive to bacterial growth, make it much harder to treat the infection with antibiotics than, say, a sore throat, a boil or an uncomplicated pneumonia. Because the germs that infect the prostate are difficult to extract from apatient for a culture it has become a common practice for doctors to treat symptoms of prostate inflammation with antibiotics without knowing what germ, if any, might be there.

    The diagnosis in this situation is ‘nonspecific’ prostatitis, which is a well- accepted medical term. But when you stop to think about it, it’s peculiar. According to medical principles, when there is an infection, the perpetrator is almost always a particular germ. The prostate, like all internal tissues, is not likely to be infected by more than one germ at a time. The implication is that if there’s an infection, it’s quite specific. How then do we come up with the diagnosis ‘nonspecific’ prostatitis? It’s a result of several factors; efforts to recover a germ are to no avail, the prostate acts as if there’s an inflammation — with swelling, pain, difficulty urinating and sometimes cloudy or pussy urine — and antibiotics are at least temporarily soothing. But after antibiotic treatment, this problem recurs more often than other infections.

    Shelby Dodge Prototype truck that Carroll kept in his private collection

    https://www.hemmings.com/blog/2018/04/11/selections-from-carroll-shelbys-personal-car-collection-head-to-auction-in-greenwich/

    Carbohydrates Benefits For Body Health

    CARBOHYDRATES BENEFITS FOR BODY HEALTH

    Carbohydrates Benefits For Body Health – Carbohydrates are one of a wide variety of organic compounds which are abundant in the earth. Understanding carbohydrates consist of carbon, oxygen, and hydrogen. The function of carbohydrates is very diverse and very useful for living things. The function of carbohydrates for mortal one as a fuel source.
    For plants during the photosynthesis process can turn carbon dioxide into carbohydrates. The carbohydrate contains a carbonyl functional group and a hydroxyl group. The term of carbohydrates was originally used on a class of compounds which has the formula (CH 2 O)n.
    Molecular form of the simplest carbohydrates consisting of a simple sugar molecules called monosaccharides. Many of carbohydrates which is a polymer composed of molecules and sugar molecules are strung into a long chain and the chain can forked branch, called polysaccharides. In addition to monosaccharides and polysaccharides, there are others that is a disaccharide (a series of two monosaccharides) and oligosaccharides (a series of several monosaccharide).
    Carbohydrates Benefits For Body Health - 1
    Monosaccharides
    Monosaccharides are the simplest carbohydrates, this is because the molecule consisting of several atoms C alone and unable to be degraded by hydrolysis into other carbohydrates. Monosaccharides can be divided into aldoses and ketoses.
    Disaccharides and Oligosaccharides
    Disaccharide carbohydrate which is formed from two monosaccharide molecules that bind through the OH groups by releasing water molecules. Example: maltose, lactose, and sucrose. Oligosaccharide is a polymer degree of polymerization of 2 to 10 and generally is soluble in water. If the oligosaccharide consists of two molecules is called a disaccharide, and if it consists of three molecules called triose. Sucrose is composed of molecules of fructose and glucose, maltose consisting of two molecules of glucose, and lactose molecule consists of galactose and glucose. Polysaccharides are polymers of several monosaccharide molecules can for straight or branched chain and can be hydrolyzed with several specific enzyme that’s how it works.
    Polysaccharides
    Polysaccharides are carbohydrates formed from saccharides numerous as the monomer. The general formula of the polysaccharide that is C6 (H10O5) n. Example: starch, glycogen, and cellulose.
    There are some functions of carbohydrate that is essential for living beings, among others:
    1) The function of carbohydrates as the main energy source. Carbohydrates are an important energy source such as glucose is required and can not be replaced by other sources of energy.
    2) It has an important role in metabolic processes, can maintain the balance between acid and alkaline body, helping as forming the structure of cells, tissues and various organs.
    3) Carbohydrates play a role in the process of digestion.
    4) Assist in the absorption of calcium.
    5) Represents forming other compounds.
    6) Carbohydrates are the constituent components of the genes contained in the nucleus of cells and is very important in the inheritance.
    7) Assist in the process (defecate). This is because cellulose is a polysaccharide that is difficult to be digested, but its presence is very helpful to prevent constipation.
    Carbohydrates can be found in many foods, here are a few sources of carbohydrates:

    Carbohydrates Benefits For Body Health - 2


    • Egg whites
    • Potatoes
    • Seed grain
    • Corn
    • Cassava
    • Bread
    • Pasta
    • A variety of dairy products
    • Fruit Fresh Fruits
    Sweet potato
    Nuts
    Brown rice
    • Sago
    That article on the definition of carbohydrates, a source of carbohydrates and carbohydrate function. The presence of carbohydrates is important and needed by the human body. Definition of carbohydrates which is one of a wide variety of organic compounds which are abundant in the earth. Therefore, it is good not to overdo and shortcomings in meeting the needs of carbohydrates. The good step is to keep carbohydrate intake remains balanced.

    Hopefully article Carbohydrates Benefits For Body Health can we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

    10 Ways to save gas on your motorcycle

    One of the many reasons we love motorcycles is because they don’t burn gas like crazy, well some do but at least they are capable of achieving impressive fuel economy numbers under certain circumstances. Texas Rider has a few tips on how to keep more money in your pocket and not in the gas tank.

     Don’t Lollygag During Warmup

    Warming up a bike’s engine is part of the riding ritual, but most fuel-injected motorcycles are actually ready to ride instantly, making the warm-up routine a bit of overkill.

    If you’re confident the engine won’t stall or rev sluggishly, riding off without waiting will not only avoid wasting fuel while idling, it will enable the motor to reach operating temperature more quickly, which will enhance combustion efficiency and allow you to achieve better fuel economy.

    Don’t Let Your Tire Pressure Drop

    One of the quickest and most effective ways to boost your MPGs is to check your tire pressure. Find the pressure rating for your tire on the sidewall or owner’s manual; not only will hitting the correct PSI boost your fuel economy, it will also improve your bike’s handling. And while some hypermilers swear by running on higher-than-recommended PSIs, we recommend you stick to the recommended figures for maximum safety.

    Take Care of Your Baby

    Motorcycles run best when their engines are maintained, and that includes making sure the air filter is clean, the spark plugs are fresh, the fuel filter is free, and the timing/valves are adjusted.

    Some economy-minded riders even use lower friction, energy saving oil for lubrication. Whether or not you’re interested in going that far, some basic maintenance can make a surprisingly big difference in fuel economy.

    Smooth it Out

    Focus on maintaining constant speeds, smooth throttle inputs, and avoiding unnecessary slowing, and you’ll watch your fuel economy rise. Not only does even-keeled riding allow you to stretch your gas budget, it makes for smoother and potentially more enjoyable rides.

    Lower Your Cruising Speeds

    Motorcycles offer amazing performance that fits between your legs– hence the term “crotch rocket”– and the rush of acceleration and high-speed cruising can be addictive. But twisting the throttle hard quickly kills your fuel economy, as does high-speed cruising.

    Think of it this way: highway speed limits were created partially in order to conserve gas, and following the rules will not only enable you to ride farther, it could help keep your DMV record clean.

    Get That Junk Out of Your Trunk

    The more weight your motorcycle has to haul around, the harder the engine has to work. If you’ve got saddlebags on your bike, empty them out if you can afford to do without extra junk. Even better: if you’re not using the saddlebags all the time, remove them for a relatively quick and easy weight loss tactic.

    Practice Your Aim

    When you’re in a hurry to fill up and still wearing a helmet and gloves, you’re probably not paying much attention to your refueling tactics.

    Take some care while positioning the nozzle into the fuel filler, and you’ll not only save a few cents by avoiding spilling, you’ll also protect your paint from the damaging effects of stray fuel. Also, avoid the temptation to overfill your tank, as the spillover will create a mess and waste fuel.

    Think Aero

    Aerodynamic drag has a serious effect on fuel economy, and pushing a higher profile shape through air will make your engine work harder.

    If you’re interested in short term gains, consider making a more compact shape behind your windshield; if that’s too much of a bother, you might think about how your bike is configured, and make changes like removing saddlebags or other drag creating accessories.

    Cruise it if You Can Use It

    Constant speeds improve fuel economy, and relying on your internal speedometer is an easy way to go farther on a tank of gas. But if your bike has the luxury of cruise control, it will do a better job than any human at sipping fuel while cruising along the highway.

    Set it and forget it, and watch your MPGs rise!

     Keep it on the Road

    We should all be so lucky as to have the option of riding on dirt when we want to; riding offroad offers a refreshing take on the terrain around you, but it also requires significantly more fuel than riding on pavement.

    If you’ve got the choice between a paved and a gravel or dirt road, pick the former and you’ll use less fuel getting from A to B. Also remember that a motorcycle with knobby offroad tires won’t get the same fuel economy as street biased rubber.

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    Source: About (Wasef)

    Quick Tip: The Sims 3 – Game Recording Is Slightly Darker Than The ‘Normal’ Colours Of Regular Gameplay [FIX]

    Just a Quick Tip for those of you recording The Sims 3 and finding that your videos are looking ‘darker’ than the original gameplay itself – a problem that has been around for some people for over a year now… It’s not that the game isn’t recordable (although for some people they got nothing but ‘blank/black screens’ a few years ago) it’s that the recordings are coming out, what looks like, a few shades darker than what the game really is.
    I was recently seeing a spike in the number of people talking about this problem again and decided to see if I could find a fix, or at least a workaround, for it; and what I found was something that everyone can do for now (at least until AMD/NVIDIA or Maxis/EA makes an update that fully fixes the issue) and that is simply: to run The Sims 3 in Windowed Mode.

    Whether you are using Dxtory, Bandicam, Afterburner or most other game recording programs (even NVIDIA’s Shadowplay has the same issue for some people), the fix [more of a workaround] that I found for now at least allows you to record your Sims 3 gameplay with proper colours, as you can see in these frames extracted from a couple of game recordings, below:

    Comparison between the display modes and the colours when recording (Darker vs. ‘Normal’) for the recording issue with The Sims 3, showing that the workaround works [at least for now] in two extracted frames from two game recordings (one in Windowed Mode and one in Fullscreen Mode). [In the right half, the camera has been ‘zoomed in’]

    Have fun recording your Sims 3 gameplay once again, if this problem has made you stop – and
    See You In The Games!

    Nutritional Strategies for Allergy and Asthma

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

    Promotional Rates

    QUESTION
    In designing our new ad campaign, we have to decide whether to offer a promotional rate or a discounted rate. But we are unsure if these two rates can be one and the same thing. What is the difference between these rates and if they are the both in a transaction, do we need two different disclosures for each one?
    ANSWER
    This is most certainly not a distinction without a difference! A “promotional rate,” in connection with a variable rate plan, is an APR that is not based on the index and margin that will be used to make rate adjustments under the plan, if that rate is less than a reasonably current APR that would be in effect under the index and margin that will be used to make rate adjustments under the plan. [12 CFR § 226.16(d)(6)(i)(A); 12 CFR Supplement 1 to Part 226 – Official Staff Commentary § 226.16(d)-5.i]
    A “Discounted rate” is an initialAPR that is not based on the index and margin used to make later rate adjustments in a variable rate plan. [12 CFR § 226.16(d)(2)]
    Therefore, a discounted rate encompasses only an initial rate, whereas a promotional rate encompasses a rate that could be in effect any time during the life of a credit transaction.

    Thus, a rate can be both a discounted rate and a promotional rate and subject to the disclosure requirements for both types of rates.

    Jonathan Foxx
    Managing Director
    Lenders Compliance Group

    Fla. motorcycle racer dies after hitting 285 mph

    LIMESTONE, Maine — A motorcycle racer trying to top 300 mph died Sunday after losing control and zooming off a runway at a former air base in northern Maine.

    Bill Warner, 44, of Wimauma, Fla., was clocked at 285 mph before he lost control but it was unclear how fast the motorcycle was traveling when it veered off the paved runway and crashed, said Tim Kelly, race director the Loring Timing Association, which hosted “The Maine Event” at Loring Air Force Base.

    Warner was conscious and talking after the crash just before 10 a.m., Kelly said, but he died about an hour and 15 minutes later at a hospital in Caribou.

    “No one will touch Bill’s achievements or be the type of racer he was. He was a personal friend and the land-racing community is less for his loss,” Kelly said.

    Riding his modified turbocharged Suzuki Hayabusa, Warner previously hit 311 mph on the same course in 2011, using 1.5 miles of pavement. That’s considered to be the world land speed record for a conventional motorcycle, Kelly said.

    This time he was trying to hit 300 mph using just a mile of pavement, and he’d made several passes before the one in which he crashed, Kelly said.

    The Maine Event is an annual timed speed event that utilizes the 14,200-foot-long runway at the former Strategic Air Command base that closed in 1994. The Loring Timing Association uses 2.5 miles of the runway for its events, and there’s an additional buffer of 2,000 feet, Kelly said.

    On Sunday, about 400 spectators watched as Warner began veering right after passing the 1-mile mark, traveling upright for another 2,000 feet before exiting the runway and crashing, Kelly said.

    The remainder of Sunday’s event was canceled. The Limestone Police Department and Maine State Police were investigating the crash.

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    SOurce: Yahoo News (AP, 7/15)

    Cut your Protein why no Sugar?

    The case against sugar is a compl