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The ASA Flight Bag Pro is the best of the best when it comes to pilot gear. The Flight Bag Pro is made from padded 1000D Nylon for extreme durability and gear protection.
The ASA Flight Bag Pro is the best of the best when it comes to pilot gear. Along with all of the same great features found in the ASA Flight Bag, the Flight Bag Pro is made from padded 1000D Nylon for extreme durability and gear protection.
Large, zippered side pockets fit multiple accessories such as flight computers, GPS units and flash lights, and our unique detachable chart wallet feature makes navigation a breeze. A zippered, mesh interior pocket allows for quick visual reference of stored items, while another smaller mesh compartment on the outside of the bag allows for safe, easy storage of keys and smaller items.
ASA's Flight Bags bring pilot gear to a new level they're among the most functional pilot bags available, classy enough to be taken straight from the airplane to the boardroom. With a clean, sophisticated and professional look, these bags have been designed and engineered to be supremely functional able to stand up to the toughest treatment possible and still look great at the end of the day.Each bag is black with the ASA wings logo tastefully silver-embroidered on the top. Count on ASAs AirClassics Flight Bags to bring many years of utility and pride.
Dimensions: 20"L x 10"H x 8"W
All prices include UK VAT.
Until Brexit negotiations are complete, all EU countries pay UK VAT
None EU Countries do not pay UK VAT but may be subject to import duty on arrival at your countries rates
We accept the following methods of payment
No customer payment details are held on any part of the Flightstore system. We use encrypted PCI Compliant world banking services for your security.
As such existing customers will be able to retrieve their address details but are required to re-enter their payment details each time. Please see the terms and and conditions of Worldpay, Sagepay, Paypal and Amazon for futher clarification if required
Free UK delivery is available for orders to the UK Mainland only and applies only to orders over £90
Same Day Despatch means same working day Monday to Friday excluding Bank Holiday
Flightstore will despatch your order the same working day, Monday To Friday excluding UK bank holidays if we receive your order before 3pm.
If for any reason we cannot despatch your order within this time period we will contact you immediately to inform you of the new despatch date, if this doesn't suit you, you may cancel your order.
In the event that we can only supply part of your order we will split your order and only debit the payment from items we can despatch.
Flightstore use a variety of delivery services which you can select from at the checkout stage. From 1st Class mail to guaranteed and weekend deliveries through to international standard and express we can get your order to you in a fast and efficient way.
Unwanted items returned for a refund.
Flightstore will accept any product back that is unused and in their original undamaged packaging up to 30 days after purchase. You are free to inspect the goods, and in the case of clothing try them on for size, to make sure they meet with your requirements but products cannot be "Used first" and then sent back as unwanted.
If a product is returned to us as unwanted but is not in 100% resaleable condition then the customer will be returned the product at our cost on such occasions
This does NOT include DVD's or Software which cannot be returned for a refund when the seal has been broken or the package opened.
Please note when buying more than one quantity of exactly the same item only one item can be opened. for example if you are buying 3 x size 16" shirts we only accept one opened one back and the other two still unopened.
Please note: When returning goods to us it is the customer's duty to ensure the goods are sent on an insured service. Flightstore are not liable for lost parcels when returned to us. No refund can be given unless we receive your returned goods.
Faulty items
Faulty goods will be replaced immediately within 28 days of purchase or refunded in full if required. After 28 days but still within the manufacturer's warranty faulty items will be replaced or repaired at our discretion. All products purchased from Flightstore Pilot Shop are guaranteed for a minimum of 12 months where no manufacturer's warranties apply.
Faulty goods can only be replaced with the same product.
If a product is assessed as being damaged by the customer Flightstore will first approach the manufacturer to get permission to replace or repair the product under warranty. This does not affect your statutory rights.
Goods Returns Proceedure
Please return items to Flightstore 14, Leeds Road. Mirfield West Yorkshire WF14 0ET
Please include a copy of your sales receipt
Please state the reason for the return and instructions of what you require, ie: Straight Exchange, Exchange for another item or a refund.
We will then action your request within 3 working days
Alternatively you can contact Flightstor eon 01924 480777 to discuss your return


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Works well easy to install
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Comments about CARQUEST Electric Fuel Pump:
I had to buy a new fuel pump for my 2001 Mustang GT, the transportation company shipped the car to Germany burned the other pump up that was in the car when they tried to start it without any gas. I did have to wait for the pump to get here, due to being in Germany and not a twenty minute drive away. That's no fault of Advance Auto, hahahaha. This pump is a part number for a '03 Ford Focus SVT, but is used in the Mustang world as an upgrade pump. I did not have to do anything to make this pump fit, being a Ford everything just plugged right in. Fit and finish is awesome, and with the new pump it started up on the first crank!
Do you have questions about this product?
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Q:is this a 255 pump
1 answer
A:The free flow rating for this Airtex Electric Fuel Pump (Part No. E2386) is 208 liters to 284 liters per hour. For any further assistance, please feel free to call us at: 1-877-238-2623 or visit the nearest Advance Auto Parts store and one of our Parts Pros will gladly assist you with any questions or concerns you may have.

subset: commoncrawl


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Mathematical Tip Intuition
To be able to calculate mathematical tips without a calculator
Power/Ability: To calculate proper math tips on a bill faster
To be able to memorize and calculate mathematical tips faster without a calculator or a pen/pencil and paper to analyze money and want to know what it is worth.
To calculate 10% of all bills, to move the decimal to the left one place without a calculator or a pen/pencil and paper. Round to the nearest full number. Example ($12.13 becomes $1.21 the tip is $2.00)


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Ever since he took over the radio airwaves and the clubs with his hit track, Juice Back, fans have been dying to find out when the young rapper will finally drop an album.
Their excitement reached a peak several months ago when the rapper declared that his album would be better than even Kanye West's.
Well, the rapper has been keeping his fans waiting for sometime now.
But talking to TMG Entertainment on the set of Coke Studio recently, Nasty C revealed that they might not have to wait that much longer.
"The album will be dropping hopefully by the end of June, or at least I will feel confident enough for me to drop it, by the end of June," he said.
Nasty C reveals that he has enough content to release the album today but he wants to make sure that everything is perfect before it finally gets a public release
Right now, I don't feel like everything is ready. I'm not confident enough in it. I don't like it enough to drop it right now," he said.
Instead the rapper plans to release little snippets of tracks from the album for fans. Like one in particular, which got even DJ Fresh excited- read about that below
Talking about the track, which got the internet so hot with anticipation, Nasty C revealed that it was a song he had been working on with rapper and producer Gemini Major and that he was finalising the final video for the track.
A tribute
Although the title of the album has not been finalised, Nasty C reveals that he would love to name the record after his mom, or at least dedicate it to her.
"I would like to name it after my mom, or at least make some kind of reference to her in the title," he revealed
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(if this is a private computer)
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Start a Conversation
Add A Photo
When you purchase a digital subscription to Cake Central Magazine, you will get an instant and automatic download of the most recent issue.
White chocolate mud cake for the nest - all fondant with fondant buttons, ribbon, leaves and flowers.
Owl is chocolate cake with fondant "feathers" and accents.
This was inspired by another cake I saw but I changed it around.
This was for my daughters 1st Birthday!
Bird Nest Cake
3D Owl Birthday Cake
Chocolate Nest


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Erin O'Connor and Kevin Spacey tucked into canapés and sipped apple mojitos.
Across town, other theatrical types gathered for the First Light Movies Awards (for junior film-makers) at the Odeon Leicester Square. Danny Boyle and Andrea Riseborough ate mini fish and chips at the after-party at Vertigo, as Sienna Miller and Michael Sheen added a touch of Hollywood glamour to proceedings.
Edited by Emilie McMeekan
Photographs by James Peltekian
- More about:
- Actors And Actresses
- Apple (fruit)
- Kevin Spacey
- Rebecca Hall


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Announcement It's never too hot to cozy up with some handmade items!
It's never too hot to cozy up with some handmade items!
Alexa Wood on Jan 17, 2017
I can't imagine ever giving anything else for a baby present. Both my grandsons have worn the first one I got 4 years ago.
Christopher Genovese on Jan 15, 2015
Beautiful work!!! The design was expertly crafted and felt comfortable to wear.
Becky and Eric Kazana on Nov 23, 2014
Even cuter in person! Thank you.
Yarn is a state of mind!
SALE <3 <3 - Happy Galentine's Day! Every lady likes to snuggle in new knit wear!
Welcome to my cozy shop! I've been crafting with family and friends since 1995 and building a business based on love and appreciation of all things handmade.
So go grab a latte or spicy chai tea (our faves!) to sip as you browse our selection of handmade items.
Please check out our blog about crafting and our "for better or for worse" business adventures at http://www.nonlinearknitting.com
Thank you!
Shop members
Owner, Maker, Designer, Curator
CourTney is a crafting, knitting, video editing, coffee-loving, wannabe baker.
Shop policies
Please check out my blog about crafting and my "for better or for worse" business adventures at http://www.NonLinearKnitting.com. Click here to subscribe to the feed: http://www.nonlinearknitting.com/feed/
Thank you!
Accepted payment methods
- Accepts Etsy Gift Cards and Etsy Credits
- Money Order
Shipping is done via first class to the US and anywhere, and most packages arrive within 5 to 10 business days. International and overseas orders are shipped via airmail unless otherwise specified. Please check the customs policies on imports to your country, and buyers are responsible for any charges this might entail.
**I don't offer tracking for Canada or International orders. It's very expensive. If you want tracking on your shipping, we can arrange it BEFORE you make a purchase. The shipping cost will increase.
If you have not received your order within 2 weeks, please contact me here on Etsy via a "Conversation."
Refunds and Exchanges
If a return is necessary, item must be in original condition and buyer is responsible for shipping.
Additional policies and FAQs
Because of the nature of our handmade items and our love of using vintage materials whenever we can, it is not always possible to recreate them for repeat orders. We would love to work something out individually, so please contact us! We are open to considering custom orders.


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Alabama offensive lineman Cam Robinson, teammate arrestedMay 17, 2016 - 10:22 PM MONROE, La. (AP) Alabama offensive lineman Cam Robinson and reserve defensive back Laurence ''Hootie'' Jones have been released from jail after their arrest on drug and weapons charges.
Ouachita Parish Sheriff's records show Robinson and Jones were cited Tuesday for the misdemeanor charge of carrying a weapon in the presence of narcotics. Robinson also faces a charge of felony possession of stolen firearms.
''We are aware of the situation involving Hootie Jones and Cam Robinson and are in the process of gathering facts to determine what internal action needs to be taken,'' Alabama coach Nick Saban said in a statement.
Robinson and Jones were released on bond Tuesday morning, said Glenn Springfield, a spokesman for the Ouachita Parish Sheriff's office. He said he didn't know the amounts.
Monroe police detective Chris Bates said the players were arrested early Tuesday morning after an officer smelled marijuana coming from a parked car in a closed public park. When the officer approached the car, he saw a handgun in Jones' lap, Bates said in a written statement released Tuesday evening. A search of the car then turned up marijuana and a handgun that had been reported stolen in Baldwin County, Alabama, Bates' statement said.
Both players are entering their junior seasons.
Robinson (6-foot-6, 325 pounds) is from West Monroe, Louisiana, and started his freshman and sophomore years after arriving as one of the nation's top prospects. Last season, the 20-year-old left tackle was named first-team All-Southeastern Conference by The Associated Press and is considered a top 2017 NFL draft prospect.
Robinson finished last season's national championship run strong.
He had six knockdown blocks in the playoff semifinal game against Michigan State and two more in the national championship against Clemson while not allowing a sack in either game.
Alabama players rose to their teammates' defense on social media.
Safety Ronnie Harrison posted on Twitter: ''I know both of them personally neither one of them would just steal a gun.. Let's be real.''
In another Twitter post, defensive lineman Da'Shawn Hand said: ''You can do a million things right. As soon as you make one mistake you magically just become a menace to Society... Don't make sense.''
Jones (6-2, 215 pounds) is from Monroe, Louisiana. He was regarded as one of the nation's top safety prospects out of high school but has played sparingly.
No one has shouted yet.
Be the first!
Be the first!
Related News
- Alabama hires Karl Dunbar as defensive line coach May 12
- Alabama dismisses JUCO transfer Charles Baldwin from team May 12
- Texas A&M sheds some swagger and tries to change trajectory May 6
- Correction: Troy Football Player Killed story May 5
- Troy University football player killed in motorcycle crash May 2
- Alabama defensive line coach Bo Davis resigns Apr 29
- Plenty of QB competition in SEC's Western Division Apr 19
- Coaching changes at 3 schools bring new look to SEC East Apr 18
- Alabama's young QBs shine in spring-ending scrimmage Apr 16
- Fast track: Early enrollment now common in college football Apr 9
- Former No. 1 prospect Hand aiming for bigger role at Alabama Mar 31


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What You Need to be a Professional Developer
Regardless of where you currently are on the career ladder, you need to continually assess your ability to compete in your current Technological environment.
There are Five Essential Skills
… That Every Developer's is Required to Possess
…… And Implement in Their Daily Development
These concepts define your ability to provide code that is cost-effective for your Client.
Those skills produce extensible and scalable deliverables that will support Change Requests from the Client in the future.
The Five Concepts Essential to the Professional Developer:
Boy Scout Principle – Leave the environment better than you entered it: Do not be afraid to implement the ten safe refactoring available to any Code Violation
Open/Closed Principle – A Class or Method should be Open for extension but Closed for modification: Use Helper Methods
DRY Principle – Don't Repeat Yourself: Comply with Open / Closed Principle by creating reusable Code in Helper Methods
Error Handling Pattern– Use the Request/Response Design Pattern to create a "Packing Slip" object that carries Error Information for Client's method Response Object
Single Responsibility Principle – The "Mother of All Principles": Understand the difference between a Classes and Methods single "Responsibility" to the calling Method and the "Dependencies" required to support that responsibility
These five Skill Sets are referred to as "BODES"
What is a "Bode"
… A Particular Indication of Something that is About to Happen
…… The Something to Happen is Better Developed Code for the Client
BODES represent the Minimum Development Skill Set
for the Modern Developer
Wisdom Pearl # 122 – Open Your Mind to Possibilities
There are Generally a Hundred Ways to Accomplish some Task
… But Only a Handful of Good Ways
… Have an Open Mind to the Other Possibilities
The following two tabs change content below.
I am a Principal Architect at Liquid Hub in the Philadelphia area specializing in Agile Practices as a Certified Scrum Master (CSM). I use Test Driven Development (TDD) and Acceptance Test Driven Development (ATDD) with Behavior Driven Development (BDD) as my bridge to Agile User Stories Acceptance Criteria in a Domain Driven Design (DDD) implementing true RESTful services
Latest posts by Brad Huett (see all)
- DevOps: A Bridge to Your DevOps Culture - March 25, 2016
- Embracing Test Driven Development (TDD) - March 25, 2016
- DevOps: Delivering Agile Projects - March 25, 2016


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The Strange Familiar - "Alibi" (OFFICIAL Lyric Video) MP3
Alibi was heard on ABC Family's Pretty Little Liars PLL 3x17 "Out of the Frying Pan, into the Inferno". From their new album "Chasing Shadows". Download here: ...
PLL 3x17 Alibi - The Strange Familiar MP3
Spencer cries in her car. Download this song on iTunes: http://bit.ly/Va1ndO.
The Strange Familiar - Alibi Lyric Video MP3
I made this video back before anyone posted the song online, I just loved it so much! But if guys want the OFFICIAL lyrics video for "Alibi", go to The Strange ...
PLL - Music Scene - Alibi by The Strange Familiar - 3x17 MP3
Pretty Little Liars Season 3 Episode 17 "Out of the Frying Pan, Into the Inferno" Scene: Spencer cries in her car while putting on mascara, before she meets with ...
Alibi: The Strange Familiar (Lyrical Dance Song) MP3
Song: Alibi by The Strange Familiar Suggested Genre: Lyrical, Contemporary Group, solo, trio, duet Hope you enjoyed! Please comment, rate, and subscribe!
The Strange Familiar - Unwanted LYRICS MP3
nice song from pretty little liars!
" alibi " the strange familiar pol MP3
i sorta like it the song is called "alibi" by the strange familiar the song is from 3x17 the first clip is the scene that the song played in hope you like. subscribe and ...
Spencer Hastings ♥ Alibi MP3
I made this one a while ago but wasn't sure if I like it... It's about the Spencer breakdowns and the hard times she had. Song: Alibi - The Strange Familiar.
Pretty Little Liars - 3x17 - Alibi - The Strange Familiar MP3
Thays e Thaynná - Alibi (The Strange Familiar) MP3
Courage is... The Strange Familiar (Subtitulado Español) MP3
Courage is by The Strange Familiar (Usado en La vida Secreta de la Adolescente Americana)
The Strange Familiar Courage Is Lyrics MP3
The Strange Familiar Courage Is Lyrics dont own the songg ;]] this is for funnysox24 ;]] i love this song this was the Secret Life Of The American Teenager ...
The Strange Familiar Live Webcast Ep108 (1/2) "Alibi" MP3
The Strange Familiar Live Webcast Ep144 "Alibi" MP3
Kira performs "Alibi" as heard this week on Pretty Little Liars, Strange Familiar featured on The Grammy website, Tweets of the week and Sneak peak of a new ...
Alibi - The Strange Familiar: Live at the Morley MP3
Alibi~ The Strange Familiar Live Cover MP3
Taylor Meehan at the PVMSE talent show 2014. "Alibi" by The Strange Familiar.
Aria and Ezra - alibi (3x17) MP3
HE. CRIED. that is all. I know this is absolutely terrible, and I'm sorry, but I just had to make a short quick video about them and the story that lies ahead of them ...


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What we do
Stackla is a social content marketing platform that puts user-generated content at the heart of brand marketing.
By helping brands, agencies, media companies, and advocacy groups curate and publish the best content from across the social web, Stackla powers authentic, memorable experiences for live events, social commerce, social advertising, competitions, and data visualizations.
How we got here
In the summer of 2012, founders Damien Mahoney and Peter Cassidy were running a digital consultancy for professional sports teams in Australia.
Working closely with sports and broadcasters, the pair soon identified a central challenge facing their clients: content was expensive to create, web audiences were being cannibalized by social networks, and nobody quite knew how to derive value from social engagement.
The idea for Stackla was simple. They would save clients from spending huge sums on boring content. Instead, they would allow them to tap into and showcase the wealth of amazing stuff their fans were sharing online.
And sport was just the beginning.
Today, with more than 40 employees in Sydney, London, San Francisco and New York and more than 500 customers, Stackla continues to grow—building a culture, a technology, and a customer base we're truly proud of.
Our values
We believe that user-generated content should be at the heart of brand marketing.
We believe customers tell the most compelling stories. Every marketer should have the tools to discover and showcase these connections.
Our people are talented and enthusiastic. We back them to make customer-focused decisions every day.
Above all else, we value communication and openness. We're team players.


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The Uni-Khang Civilization was the first known Atlantean civilization, originating in present-day El Paraiso during the Early Bronze Age. Despite how Sumeria was going strong, the Uni-Khang flourished in the fertile Atlantis.
Origin of Name
Uni-Khang is Atlantean for 'Early City'. When the first ruins were found about five hundred years ago, the Uni-Khang were thought to be just a city state. Recent archealogical evidence has proven that, despite that the Uni-Khang used to be just a city state, the civilization became an empire, however, it was not the first Atlanean Empire
Uni Period
The civilization was established c.4,000 BC as a city. The city expanded for some time until 3,500 BC. The city was named Uni-Khang. The leaders were known as Khangants. The Khangants were originally unfair and selfish and cruel.
However, during the late Uni Period, Khangant Fior made reforms to the city.
Invasion by the Paragons
At around 3,500, the Paragon Empire, the first empire, marched ever closer to the city. By 3,500, the city was surrounded by the empire on all sides. The Paragons began to constrict. The Khangants took this too lightly. The strangulation of the Uni-Khang lasted for one hundred and twenty years before Paragus invaded the city. The first platoon was defeated. As the Paragons attempted to reinforce, the Uni- Khang began to take back the surrounding farms.
The second wave came two years later. Again, the Paragons were defeated. The Uni-Khang continued to loosen the chokehold. Another Paragon wave came, this time taking the countryside and storming the city. The Uni-Khangs lost and the Khangant was killed.
Paragon Rule
The Paragon ruled the city for about 550 years. During this time, Uni-Khang became a center of innovation and the city was 'Paragonized'. This included the destruction of the old palace and a construction of a 'governor's' mansion.
The Paragon Capital, Paragus, started to go downhill, along with the empire. By 2,700 BC, Uni-Khang was released. However, the area included the city and a hefty countryside.
The Uni-Khang began to absorb cities. However, the rein was just like Paragon Rule. This is why it was thought that the Uni-Khang were thought to have been destroyed by the Paragon. The Uni-Kang eventually overshadowed the Paragon. The Paragon were eventually taken over by the Uni-Khang. The Uni-Khang empire began to rule from El Paraiso to the Black Desert.
The empire lasted only 250 years. The empire began to fall apart due to lack of communication. By 1,900 BC, the city fell into anarchy and the Uni-Khang were no more. The anarchy resulted in a fire that destroyed much of the city.


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Job Title: Radiographer
- Candidate will be generally responsible for preparing and safely positioning patients in order to get the most accurate images.
- Certificate or Associate's degree in Radiologic Technology or Radiology; bachelor's degrees available in Radiography and Sonography.
- Minimum of 3 years experience in a similar role
Location: Lagos
13th December, 2016.
How to Apply
Interested and quaified candidates shoul send their applications and CV's to: email@example.com


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Share on ThriftyFunThis guide contains the following solutions. Have something to add? Please share your solution!
Stuff multiple socks inside one main sock. Tie the end and hand it off. Your dog has a great new chew toy without the stuffing that becomes such a problem. She can peel the layers off like an onion or chew all day. If you have a young pup, make the sock toy before washing the sock. We might not like the smell, but your puppy will appreciate your scent when you're away from home.
Double layer socks by stuffing one inside another. Then, fill the inside sock with sawdust. It's a different type of chew toy for a less aggressive chewer. If sawdust isn't available, use small animal bedding or a similar product.
The tug rope is the greatest toy to have when playing with a dog. Instead of purchasing a knotted rope at the pet store, make your own with old socks or t-shirts. Hold two socks together and knot them with other socks to create length. Make the knots tight so they don't give way while playing.
Combine the sock and the water bottle to recreate this toy. Place an empty plastic water bottle inside an old sock. Knot the sock and watch the fun.
Poke holes in the water bottle and remove the cap. Then, fill it with small or crushed dog treats. It works like the well-known Kong, allowing the dog to pester the bottle until small pieces of treats come out of the opening. If she destroys the bottle and gets the snacks, take the plastic before she can eat it and use a new bottle tomorrow.
On hot days fill the water bottle half way with water and lay it on its side in the freezer. Your dog has a solid chewing toy that will cool him in the hot weather, but it isn't too hard for his teeth.
Our pup invented the water bottle toy on her own. I left an empty bottle on the floor only to find her running through the house in absolute joy at her newly found toy. I did nothing to it, and it was just as pleasing to her.
To create the stuffing free toy that so many stores sell, buy some heavy fabric and get out your sewing machine. Cut out a basic shape - dogs don't care. Layer six or seven layers of the fabric on top of each other, sewing each layer to the one below it.
Remember, it's okay for your furry friend to destroy his toys now. It only takes five minutes to make new ones.
When making noise-making pet toys, such as the ones using empty water bottles, potato chip canisters, or pill bottles, use dry food or treats instead of the suggested marbles, bells, etc. If the pet gets the container open, there will be no risk of swallowing something harmful.
By jf63 from IL
My dog loves to chew on empty 20-ounce pop bottles, so I made an inexpensive variation of that. Take a 20-ounce pop bottle, drop a couple of dried beans inside, and put the cap on tightly. Slip the bottle inside an old tube sock and tie a knot in the top of the sock. My dog loves to chew on these and toss them around.
Check out the remnant rack at your local fabric store. Find fleece, any kind, and cut it in 2 inch wide by 24 or 36 inch long strips. Place 3 together tie the ends together knotting it twice and start braiding to the end. Tie the other end.
Now that our puppy is older and much bigger, I've been forced to come up with a new way to keep her entertained and out of my hair when I am cooking dinner.
Note: This ONLY works with that special "Safe-Edge" type of can opener, where it leaves the edges crimped and not sharp!
If you have one, use on your canned vegetables for the week, keeping the tin cans. I pour bacon grease in the bottom of one of the cans, and let her try to lick it out. You'd be amazed how many hours this simple and safe trick can buy you!
Like I said, though, NEVER USE on a sharp-edged can as it will hurt your pet.
By AlaskanAurora from Dutch Harbor, AK
My dog loves a light stuffed toy hanging from a doorway on a length of elastic at a length that requires her to leap at to snatch at and grab. Then the toy is snapped away by the elastic when she lets go! She loves it, and so do I. It gives her exercise and we never get bored.
Give your furry friends a Christmas present by sewing these cute animals. The patterns are very simple and inexpensive to make. This is also a great way to use up those scraps!
I put small bits of food in a Parmesan cheese container for our dog. Older dogs are unable to chew it up, but can get hours of enjoyment trying to get the treat out.
Use your old socks to make dog toys. Buy some squeakers, you can buy them in bulk online. I found them on Amazon. Roll one in some socks to make a small ball. Stuff that in a long one and tie one or two knots in it. It lasts longer than all those toys. Squeakers are optional, but the dogs like the hanging parts that flip around.
This cheap dog toy also provides an IQ challenge. Put a piece of dog biscuit or a treat in a Propel water bottle (with no cap and the plastic retainer ring removed).
This is a guide about squeakers for dog toys. If you are making or repairing dog toys you will need squeakers for them.
This is a guide about making a braided fleece dog toy. You dog will love this easy to make braided tug-o-war toy.
This is a guide about making a rag knots chewing toy. If your dog loves to chew and play tug-o-war, a rag knots chew toy is perfect for them.
Put a dog treat under a jar lid and put it on the floor with the dog watching. It works a treat, just keep something handy for rescuing the lid from under the freezer, etc.
Ask a QuestionHere are the questions asked by community members. Read on to see the answers provided by the ThriftyFun community or ask a new question.
I'm looking for an inexpensive way to make toys for a lot of hounds (hunting dogs). Any ideas? Thanks.
By RinRin from Gloucester, VA
I put a tennis ball into the toe of an old sock and my puppy went wild for it. As he got older I used two socks for added strength. He's nearly two years now and gets excited when a new one surfaces! Tennis balls can be bought cheaply at sporting good stores, but you can easily pick some up at your local college or high school. Tennis players will leave balls that aren't responsive anymore and your dog doesn't care.
Do you have any frugal chew toy ideas for dogs that are safe?
By Joy
My dog, Jake loves me to put a raw carrot into an old sock and tie off the top. They last him a few days. You can throw them for the dog to fetch, too.
Share on ThriftyFunCheck out these photos. Click at right to share your own photo in this guide.
Puppies are the best! That is, until you're trying to do your house work and your puppy is constantly underfoot. I have a tip that I use once in a while to gain me some peace. I take once slice of lunch meat, roll it up and stuff it into an empty water bottle with the cap off. Then I lure our puppy to a quiet corner of the house away from where I am working and let her try to get it out.
The chewing feels good on her baby teeth, which aren't big or strong enough yet to tear through the bottle. She ends of throwing it around and getting bits of meat out while I get things accomplished. It's a win-win situation!
By Brianna from Dutch Harbor, AK
ThriftyFun is one of the longest running frugal living communities on the Internet. These are archives of older discussions.
I am looking for a pattern for fleece dog lanyards/pull toys. Anyone out there have any ideas? Thanks.
By Michelle from Highland, MI
Newspaper ball: roll up newspaper. Cover it with several layers of duct tape.
Jeany the octopus: cut eight strips from a pair of old jeans. Tie a knot in the end of the strips. Make a face on the knot. Make duct tape hair. Cover the tentacles with duct tape.
Sock ball: put a tennis ball in an old sock. Tie a knot at the end.
Sock bottle: put a bottle inside the sock. Tie a knot in the end.
Hope this helps! :-) (05/02/2010)
By pempemem1
I am unemployed and even when I had a job, we wasted a lot of money on pet toys our Lab/Pointer destroyed in a few minutes. Cheap toy ideas (please supervise your pet during play) can be right (almost) in your garbage.
Take an empty tissue box (cut off the plastic liner around the opening if there is one) and stick some small treats (food) inside. The dog will rip up the cardboard and play with this "busy box" you can then throw away. Get a paper lunch bag and stick some treats inside (I used bits of left over cheese or meat). Close the top and toss to your dog.
By Di from VT
A good source for stuffed toys for your pup is your neighborhood thrift store. Small stuffed toys are usually around 50 cents. Just make sure that you get the kind with sewn eyes, etc., so that your dog won't be eating little plastic features or accessories. (01/04/2009)
By 17538
If you have an old pair of jeans (or any sturdy pant leg material) cut a leg off, you can put a tennis ball (or squeaky type toy if you prefer) inside and tie each end, or two tennis balls and knot each space. Good for tough chewers. Be careful with stuffed toys, the stuffing can be swallowed and become impacted and then you get a lovely trip to the vet. (01/06/2009)
By cowpunkgal
Our lab loves empty water bottles, without the cap of course. Also, if you don't mind the mess, ours also loves to carry off an empty 12 pack soda box and carry it around the house. Eventually it ends up shredded, but provides a lot of entertainment in the meantime. (01/11/2009)
By Chris
I have an 8 week old chocolate Lab/Shepherd and he always tears up his toys. If it's a stuffed animal toy it's gone in at least a minute. I love to make toys; do you have any ideas on toys I can make him before Christmas? Thanks.
By Mikayla
Store bought stuffy toys are quickly torn up in a minute or so and can become costly to continually replace with the same old thing, so I give my dog an ice cube and he loves running after it as it slides across the floor besides crunching down on it and eating it. It's the cheapest toy, very entertaining, and easily replaced.
I can't buy stuffy toys for my other dog because of my male being too destructive towards them, so I buy a lot of different sized balls that do different things to keep them entertained and also safe chewy toys that seem to last long.
An old sock is another favorite for my dogs and they play tug o' war with it often. Also, the red LED light that dogs like to chase after. They play a few minutes chasing after the light, but don't ever shine it into their eyes or make it a long time at play as it can drive a dog wild and become obsessed with the light searching all over for something that's long been put away. This is strictly in moderation and not frequent play. When the finger tires of holding down the button on the light, that's when the play ends and even sooner for a puppy.
You could buy a bag of squeakers that go into toys reasonably priced on the net and then make a blanket the dog can walk on and sew into squares and insert a squeaker into each square and when they walk on it, sound comes out and each time they take a step, a sound comes from where their paw was placed. Keeps them busy trying to go after that newest sound, and I'd try making it from a strong material like heavy denim or heavy remnant upholstery material. It should last longer than the stuffed toys. Still have to watch out for any holes made from teeth trying to remove the squeaker so they don't swallow plastic parts. I wouldn't let the dog have it when unattended for this reason. (12/07/2009)
By Lorelei
My puppy loved a carrot tied up in a sock. (12/10/2009)
By mulberry204
Go to your hospital's lab and ask for a few of the used huge over sized rubber band type tourniquets they use when drawing blood. Go to Walmart and get a card of cat toy balls with the little bell inside the plastic cage type ball for $1.98. Tie the balls with the rubber band through the slots. Then shoot them across the room. He will chase them, they will skittle and ring, then he can spend hours holding the rubber band down and trying to stretch the ball loose, only to have it snap back and scoot some more. The rubber band keeps him from swallowing the ball, but the slots in the ball would still allow him to breathe if he DID somehow manage to. As the ball skittles and rolls, the tourniquet flies around like a tail on some creature he is chasing! (12/10/2009)
By dollyslaffn
Take a long (knee high) sock and tie several knots in it. Good for tossing or tug-of-war. Stuffed animal toys can be found very reasonable at yard/tag sales or thrift shops. You can just toss them in the wash and then give them to your dog. You can also go onto Craigs list and ask for free dog toys or stuffed animals. A lot of people just throw them out and will give them to you for free. (12/11/2009)
By brdldy
Our puppy has a lot of fun with empty gallon-size jars of milk. We take it from him once the plastic starts breaking up, and just hand him the next empty one. He likes them better than most store-bought toys. He also loves potholders and oven mitts. I gave them a couple that were falling apart--probably because of all the food smell. Always be careful to make sure he doesn't end up swallowing stuff he shouldn't swallow. (02/13/2010)
By gunnercade
Paige from Delray, Florida
My dog likes a carrot tied in a sock. It is good for teething. (08/17/2008)
By mulberry204
I bought my dog a "Kong" toy when he was a pup for about $8.00 or so. I've had to replace it just recently and he is 13 years old.(Boxer) To me it's safer for him than fabric or plastic would be and well worth the money. (08/20/2008)
By Lady
I just did this with my puppy and he loves it. I took and old paper towel tube and put Scooby snacks and some of his other treats in it and cut a hole in the tube and he loves it. (09/13/2008)
By PetLover10
If you have a tree in your backyard, try this one. Find a limb that's approximately 20 feet up in the tree and tie one end of a 25 foot rope around the limb. Tie knots and loops in the other end so that it hangs about 2 feet off the ground. It works like a tug'o'war they can play by themselves. I found rope at a farm supply store and spent about $10 for the whole thing. I have a high energy dog and this keeps her entertained for hours. (09/25/2008)
By Charlotte
After finishing a 20 oz. plastic bottle of soda, wrap it in a towel and hit the bottom end with a hammer a couple of times to take out the shape, then take some small treat bones and put them in the bottle. The pup gets a "rattle" and has to work for their treat. (11/06/2008)
By CDiddy
I just make an origami claw out of strong paper and give it to my dog and she can play with it for a few hours before I have to make a new one (they are very easy to make). My dog is a big Husky Pit Bull mix and is three years old.
By Kristina Emily
I got some cellophane and stuck it inside a roll of paper and used duct tape to tape the ends up so it doesn't come out. Then I wrapped it all up in more duct tape. But you have to wrap it in like heaps of duct tape so your dog doesn't chew it up. Don't forget to go over the ends with duct tape too or else your dog could get it off the end and then eat the cellophane and its probably not that tasty. This toy suits big dogs because when they bite it the cellophane crackles and often a little dog like a Pomeranian doesn't have a strong enough jaw to bite it so it crackles. Its called a Munch and Crunch. (01/07/2009)
By Sam
I take the empty cardboard tube that comes with a paper towel or toilet paper roll, insert a doggie treat, then fold and pinch the cardboard ends several times to seal it up. It's ungainly, but he doesn't care.
I throw it, he fetches, I grab it and throw it again, he's interested in guarding it. The toy is good for a few minutes of his attention. Not exactly a doggie long lasting toy, but good for the occasional diversion. (01/11/2009)
By cookwie
My dog loves to eat peanut butter. What I do is take a squeaky toy with many nooks and crannies. I smother on PB in the hard to reach places. My dog loves to try to get his tongue to reach the PB. (02/16/2009)
By Lenny
My opinion is for heavy chewers or dogs that weight over 50 pounds. My Bull Terrier loves to chew as much and often as possible. I tried putting a container with water and letting her bob for apples, this entertained her for a hour till she got the apple and ate it. Putting rice in a plastic bottle worked for 2 minutes.
But I found the best way to get her chewing habits relieved was a normal Kong (I have to use the extra strength black, but whatever fits your breed), and making homemade dog frozen treats like (mixed banana honey or plain yogurt honey and oats) keep her busy the most, changing up what you put in the Kong keeps them more interested than just freezing peanut butter every time. And to give her something to just destroy I give her paper towel rolls. I put treats in the middle and fold up the ends. (do not use string or ties on the ends if you dog eats or swallows it it can cause deadly intestinal damage). (02/20/2009)
By Bull Terrier Owner


text:
1. Put Your itunes, windows media player etc on Shuffle
2. For each question, press the next button to get your answer.
4. Put any comments in brackets after the song name
How would you describe yourself?:
Finale B (Rent)
What do you like in a guy/girl?:
Walking on a Dream - Empire of the Sun
How do you feel today?:
Bulletproof - la roux
What is life's purpose?:
i Wanna be the one - Fun
(haha That actually sounds good! XD)
What is your motto?:
Hey, Soul sister - Train
(Ohno my crappy 11yr old music is showin up ; _
What do your friends think of you?:
West coast Friendship - Owl City
What do you think of your parents?:
Little Talks - Of monsters and Men
What do you think about very often?:
Razors in your Apple - JacksFilms
what is 2 + 2?:
Nine in the Afternoon - Panic! at the disco
What do you think of your best friend?:
Naive - the kooks
( D: noooooooo!!!)
What is your life story?:
Animal - Neon trees
What do you want to be when you grow up?:
Locked out of heaven - Bruno mars
What will you dance to at your wedding?:
Some nights - fun
What will they play at your funeral?:
Take back the city - Snow patrol
What is your hobby/interest?:
Prom - Mindless self indulgence
What is your biggest fear?:
The Saltwater room - Owl City
What is your biggest secret?:
Shrooms - the lonely island
(oh my gawd!dbahbakbvjclz)
What do you think of your friends?:
Born TO Die - Lana del rey
(Why!!!!! D
What will you post this as?
Vader is my Friend - Smosh
- Listening to: Flume
- Reading: Nothing
- Watching: infomercials
- Playing: OFF
- Eating: Pasta
- Drinking: Coke
Vader is a Friend of Mine! (MP3 MEME) by Blue-SulphurWatch
©2013-2017 Blue-Sulphur


text:
The Feinschmeck Hotel & Cafe is located in the charming village of Zell am See. This magical property dates back over 400 years and was converted from a private home to a 4star hotel featuring comfortable rooms with modern amenities. Conveniently situated in the pedestrian area of the city the Feinschmeck is close to all resort facilities such as ski lifts bus stops and cable cars. Several shops a cure centre boutiques bars and restaurants are close to the hotel and beautiful Lake Zell is 250 m from the hotel.
Please note minimum durations may vary over the Christmas and New Year period
Rooms Description:
All 24 bedrooms are with en suite bath or shower and WC flat screen cable TV radio telephone and mini safe. Non smoking rooms are available.
Facilities and Services:


text:
Five years in Yemen (diary of an ambassador in Aden, 1986–1991.)
Rachkov А.
A. Rachkov's book tells of the work of the embassy of the USSR in South Yemen from 1986–1991, and of Yemeni unification. Not only does the author describe colleagues' everyday life, meetings with heads of various levels, problems in the embassy, biographical facts; he also puts forward his own view of many major political processes of that period, including those which brought the socialist system to its knees and resulted in the collapse of the Soviet Union.
A guide to Japanese etiquette: useful information for foreigners about codes of conduct in Japan (Amazing Japan Series)
Аreshidze L., Krupyanko M., Krupyanko I.
When preparing for a journey to Japan, Europeans often end up worrying about finding themselves in a foreign civilization where the inhabitants' social codes are very different to those of many other nations. It's hard to deny this. As an island state, Japan developed for centuries according to its own particular laws and standards of conduct. Despite partially adopting some cultural elements from China, Japan has always maintained its unique identity, which makes it stand out from other nations and makes its etiquette one of a kind.
Price - 400 Rub
Happiness the Japanese way: advice on how to make a person's life brighter and more joyful
Areshidze L., Krupyanko М., Krupyanko I.
The authors of this monograph have attempted to generalize the Japanese's understanding of human happiness and reveal secrets on how to attain it to Russian readers.
Price - 400 Rub
An effective negotiator: personal style, strategy, technology
Vasilenko I., Vasilenko E.
The book puts forward a modern concept on creating an effective personal style in negotiations by drawing on the secrets of mastery of eminent negotiators from past and present. It contains a comparative analysis of various negotiating strategies and the most effective negotiating tactics are brought to light, allowing for targets to be met during the most difficult of negotiations. The authors classify sixteen personal negotiation styles based on the current International Standard of psychological types and Jung's personality theory. They carry out a comparative analysis of the effectiveness of styles for leading politicians – V. Putin, S. Lavrov, Charles de Gaulle, D. Kameron, A. Merkel and others). Particular attention is paid to overcoming socio cultural barriers in order to make intercultural communication more effective.
This book will be of interest to managers, businessmen, politicians, diplomats and executives across all levels.
Price - 400 Rub
Zakashansky L.
The author, known as Leonid Zaslvsky under his pen name, is a member of the New York Foreign Press Association. Since 1995 he has had his articles published regularly in leading Russo-American periodicals including: Novoe russkoe slovo, Panorama, Forverts, V Novom Svete, and others. His involvement in journalism was spurred on by working with George Weiner who was the head editor of Novoe russkoe slovo at the time. The book contains various facts and reflects journalistic impressions about many sides of American life.
Aimed at readers who are interested in US current affairs, American lifestyle and the views of eminent American citizens and visitors to the country.
Price - 450 Rub
His highness the Agent. – 2nd ed., revised
Gladkov T.
This book by Theodor Gladkov – famous historian and writer, author of many books about the life and work of spies – is once again about a person who was a part of this unique service. Willi Lehmann was veteran of the Nazi Party, captain in the Gestapo, overseer of Germany's military defense industry. This was the very same Soviet foreign intelligence agent А/201, Breitenbach, who for 12 long and terrifying years provided Headquarters with invaluable information about the development and growth of the fascist regime, the large-scale preparations for world supremacy, the active buildup of military forces and of new technical developments.
The book that you are holding in your hands has no fictive elements made up by the author. On the contrary, it contains hard facts about an amazing person's incredible story, which only had its highly classified stamp removed in June 2009.
Price - 300 Rub
"Warsaw melody" for Moscow and Prague: documents from I.V. Stalin's personal archives, Foreign Intelligence Services of the Russian Federation, II Division of the Polish Army's Main Headquarters and others (1933–1939)
Мorozov S.
The first part of the book is made up of documents of Stalin's so-called 'personal archives' – reports of Soviet intelligence revealing the secret intentions of Germany, Poland and Japan to take aggressive measures against the USSR roughly in the second half of 1935. The second and third parts of the book illustrate the secret motives of the 'small war' i.e. the mechanism allowing the then political authorities of Poland to form a reason for war with neighbouring countries including the Soviet Union and Czechoslovakia. The appendix contains documents revealing the results of this policy including for representatives of the Polish nation, displaced from western borders to the depths of the USSR in the mid 1930s. The book is a result of the so-called '1990s archive revolution' when after the fall of the Soviet Union historians were given access to some of the previously closed archives with one of them being the MIA Special Archive of the USSR which contained, amongst others, the documents of II Division of the Polish Army's Main Headquarters (espionage and counterespionage) of 1930s.
This book will be of interest to state actors, politicians, diplomats and can be used as a chrestomathy by university students in their final years.
Price - 450 Rub
"A mole" in general's lampasses. – 2nd ed., revised and supplemented
Chikov V.
During a high-level meeting Reagan asked the General Secretary of the Communist Party of the Soviet Union, M.S. Gorbachev, to have mercy on a CIA agent. Gorbachev answered: "Mr. President, I'm afraid you might be upset by this. The person whom you are asking me to pardon is already dead – the penalty has been carried out…" This conversation of the leaders of two superpowers put an end to the life of one of the most vile and dishonourable traitors in the history of Russian special services.
For the first time this book describes, in detail and objectively, how the seasoned spy was unmasked.
Price - 350 Rub
The last Whig, or the English chronicles of Sir Edward Grey
Tyshetsky I.
This book is dedicated to the life of Edward Grey – English politician and diplomat from the beginning of the 20th century. This is the first book about Edward Grey published in Russian. Edward Grey's biography is described within the wide context of Britain's general history and her foreign policy in the last quarter of the 19th and the first quarter of the 20th centuries. The protagonist's life almost completely fits into this period – from the British Empire's heyday to the start of its downturn. It also encompasses when Britain's' liberal party, with Edward Grey being one of its most prominent representatives, made its short but intensive journey from having a lead role in British politics to its decline. The book is also interesting because Edward Grey's eleven years at the head of the Foreign Office have remained the only bright period in the long history of Anglo-Russian relations when truly good-hearted and friendly relations were formed between the two countries. Something like this was never before seen in England and Russia's history, nor has it been seen again since Grey left politics.
The book is aimed at professional historians and all those interested in England's history and in international relations.
Price - 500 Rub
Russian diplomats in Spain. Diplomáticos rusos en Еspaña. 1667–2017
senior ed. О. Volosyuk
This academic book examines the Russian diplomatic service in Spain within the framework of both countries' general history from XVII–XXI centuries. This is a narrative about those who created, maintained and developed the tradition of Russian and Soviet diplomatic schools. A reflection of the history of international policy and European and Russian past events can be seen in their fate. Their area of activity ensured historical continuity of Russian diplomacy and its characteristic traits and principles.
The book is available in Russian and Spanish and is aimed at historians, specialists in the history of international relations and also for a wide circle of readers.
Price - 800 Rub
Espionage: faces and personalitie. – 3rd ed.
Kirpichenko V.
The previous editions of this book were given very good reviews by general readers and specialists alike: V.A. Kirpichenko was awarded a laureate by the Russian Foreign Intelligence Service for the best book in literature and the arts about Russian foreign intelligence. His longstanding presence at the helm of this service (from 1979–1991 V.A. Kirpichenko was the first deputy head of the PGU KGB of the USSR – First Chief Directorate of the Committee for State Security) allowed him to create a gallery of memorable portraits of intelligence officers, including KGB chairmen and foreign intelligence officers, unsung heroes and infamous traitors.
The book also reveals genuine facts that explain many dramatic episodes in modern history including events leading to the Soviet invasion of Afghanistan.
Price - 350 Rub
Vinogradov A.
Arkadiy Vinogradov – traveler, diplomat, historian and author of the book series An Irishman's Odysey – spent many years in Syria as advisor to the embassy of the USSR and then as personal advisor to Syria's defence minister.
He shares his impressions about life in Syria, the country's history and places of interest, about his Syrian friends in times of peace and war.
Plekhanov S.
The formation of Nursultan Nazarbayev as the first president of independent Kazakhstan is presented in the context of the events which surrounded the rise and fall of the Soviet Union and the emergence of new independent states ...
S.Lavrov on presentation book "Not a silk road" in 2015 year
Price - 500 Rub
World Politics since 1945. 9th edition.
Calvocoressi P.
The most lucid, comprehensive, intelligent and reliable account of post-war modern history on the market." (Teaching Politics) "The book compels admiration for its thoroughness, its scope, the masterly ordering of its immense material." (The Sunday Times)
Price - 800 Rub
Private international law: textbook. – 3rd ed., revised and supplemented
Kanashevsky V.
This textbook provides a full course on contemporary private international law; an analysis of Russian legislation, foreign law, international agreements and nonstate law norms. The textbook is composed of a general and a special section. Some chapters in the special section are new and the questions examined in them have not yet received enough attention in other Russian textbooks and learning materials published so far (the transborder transfer of personal data legal regime, securities regulation, legal regime for offshore companies and trusts; specific types of obligations – international work and labour contracts, services agreements, corporate agreements, secured transactions)...
Price - 600 Rub
Soviet Military Administration in Germany, 1945–1949:
Economic aspects: Collection of documents. Volume 1. 1945–1947
senior ed. and compiler V. Knoll, compiler I.A. Lavinskaya.
Price - 600 Rub
The image of Russian regions: innovative technologies and rebranding strategies
ed. by professor I. Vasilenko
This monograph examines the possibility of creating a modern image of Russian regions with the help of innovative technologies and rebranding. Models, concepts and territorial branding technologies are described, as are the positive results derived from implementing this technology in Chukotka, Bashkiria, Ekaterinburg and Novosibirsk. The authors put forward a strategic approach to creating a modern image of Russian regions: they describe the aims and prospects of an image policy, highlight the main communicators and put forward a justified assessment of the region's image and its attractiveness ...
Price - 400 Rub
Russian and Japanese civilization. A historical analysis of the formation and development of national identities (similarities and differences)
ed. by А. Panov, Togo Kazuhiko
This is the first analysis of the main stages of development in Russian and Japanese civilization with a slant on the similarities and differences of historical processes in Russia and Japan and the influence of national identity on them. This thorough examination – the first of its kind among Russian and Japanese scholars – aims to shed light on the differences in Russian and Japanese identity, and determine the extent to which these differences act as a barrier to the rapprochement of both nations ...
Price - 500 Rub
The art of trading in Japanese: In pursuit of buyer's hearts, not profit. A series of books «Amazing Japan»
Areshidze L., Krupyanko M., Krupyanko I.
In this new, fourth publication from the Amazing Japan series, the authors have examined an important aspect of Japanese people's daily life, which will not leave any foreigner unmoved; the basic code of conduct which all Japanese salespeople follow. The secrets of serving buyers are based on traditional Japanese values ...
Price - 500 Rub
The Queen's advisor – Kremlin superagent. – 3rd ed., supplemented
Popov V.
This book has been written by a famous diplomat, scholar, author of monographs and many other famous books including: Modern diplomacy: theory and practice, Margaret Thatcher: person and politician, Life in Buckingham Palace.
Price - 380 Rub
Public law in Latin America: in 2 tomes. Tome 1. The establishment and development of institutes of local governance (from city states to the end of the XX century)
Еremyan V.
This monograph examines: the establishment and development of municipalism and regionalism in Latin America in XVI–ХХ centuries through the prism of comparative law; the historical background of native-Indian and Iberian municipal law and institutes of local governance during the pre-colonial and colonial periods; the legal status, structure and powers held by bodies of local governance and regionalism, unitarism, political unity and municipal autonomy during the constitutional and municipal reforms in the second half of XX century ...
Price - 400 Rub
|Public law in Latin America: in 2 tomes. Тome 2. The establishment and development of institutes of local governance
Klishas А.
The freshness and uniqueness of this monograph for the academic world lies in the author's comparative legal analysis and critical examination of the Iberian constitutional justice model and the parallels he draws between the most widespread specialized legal control systems – American (north American) and European – at their present stage of state development. This is a work of fundamental research as shown by the scale of analyzed normative sources and theoretic literature, as well as the comprehensive treatment of legal and judicial issues examined in the context of the historical, social and political development of Latin American society through the democratization of a wide range of public relations ...
Price - 400 Rub
|The U.S. legal system. – 3rd ed.
Shumilov V.
The book outlines the history and functioning of the State and the Law of the United States in the present conditions, their political and legal systems, which reflects various common law family. The main public-law and private-law institutions and branches of the U.S. law: constitutional, administrative, criminal, tort, contract, commercial, employment, family law, criminal and civil procedure, certain issues of international legal doctrine of the USA, etc.
Price - 380 Rub
|General of an invisible front. He was one of the main heroes of the Cold War
Snegiryov V.
This book is a dialogue between the legendary foreign intelligence general, Boris Solomatin, and the famous Russian special services journalist and historian, Vladimir Snegiryov.
During the Cold War, mayor general Boris Alexander Solomatin was a true punishment for the 'main enemy', as the Americans were then called. As deputy head of the First Chief Directorate, resident in Delhi, Washington, New York and Rome, he became the initiator of a number of loud recruitment drives, and the materials that were obtained by his agents went to the table of the country's top leadership ...
Price - 300 Rub
Our man in New York. The fate of a resident agent
Gladkov T.
The name of the main hero in this book has been kept silent in our country for over sixty years. Yet Jacob Golos was the most prominent intelligence officer and group leader of the NKVD and NKGB in the USA for a good ten years (1933–1943). There were no prohibited areas for Golos' agents; they infiltrated the White House, the State Department, and even the Office of Strategic Services (OSS) – the forerunner of the Central Intelligence Agency (CIA)...
Price - 380 Rub
Espionage – A war without corpses?
Atamanenko I.
Mata Hari was not 'the queen of espionage'; she was a courtesan who flirted with spies. Manasevich-Manuilov was not a 'vessel of wickedness'; he was an outstanding recruiter for the Okhranka in Tsarist Russia. The technical achievements of the USA in the 1980s were not hinged on her intellectual resources, but on a betrayal that was lavishly paid for...
Price - 380 Rub
Turning to the East: The development of Siberia and the Far East under Russia's strengthened foreign policy towards Asia
ed. Makarov I.A.
The current stage of Russia's economic and foreign policy development has been characterized by turning to the East – the attention given to the Asia-Pacific region is growing on the backdrop of Russia's worsening relations with the West. The following question: "How fast will this turn of events develop and what will it turn into?", is one of the key questions for Russia's state policy. It is especially relevant for Russia's eastern territories where new challenges are being faced and new opportunities unfolding...
Price - 500 Rub.
The history of Great Britain's foreign policy: textbook
Kapitonova N., Romanova E.
his is the first textbook in Russian historiography to dedicate itself to the evolution of Britain's foreign policy from the early new era when the traditions of European balance of power politics and trade and colonial expansion were being forged, right up to the second decade of XXI century. This work traces the change in Britain's position in international relations; her development into a potent world power with a global breadth of interests and the struggle to maintain this status on the backdrop of increasing competition on the international arena in XX century...
Price - 600 Rub.
Foreign intelligence awards. Symbols of professionalism
Antonov V.
n any country, departmental awards – the pinnacle of professional excellence – are considered to be as honorable as state awards. The foreign intelligence service of our country has, for the ordinary human, always been a secret behind seven seals. It is not surprising that so little is also known about the awards of this service. And yet the humble sign of professional excellence on a civilian suit of a veteran can tell a lot about the achievements of this person in ensuring the security of the Homeland. This book acquaints the readers with the departmental awards of foreign intelligence from the moment of its creation to the present day.
Price - 900 Rub
Password for secret meeting, or big names in illegal espionage
Shvarev N. A.
The book acquaints the reader with the golden portfolio of Russian foreign intelligence and the most infamous sleeper agent representatives of this low-key profession. These are people, so to speak, of a particular nature. In addition to their outstanding intellect and incredible psychological stamina, they are able to discover the astonishing artistic contours of their human natures. Sleeper agents who became ambassadors of foreign countries in foreign countries, businessmen, gangsters and even milk sellers on the streets of Vienna are well-known in the history of Soviet and Russian espionage ...
Price - 600 Rub
Кovalev S. I.
This publication, based on Japanese normative legal documents, puts forward the following topics: organizational and staff structure, insignia, technical equipment, the application of Japan's defense forces, status and procedure for service in the armed forces.
The book may be used as a manual in area studies, law and linguistics by specialists and interested readers alike who prefer to draw their own lessons and conclusions from source materials ...
Price - 600 Rub
International deals: legal regulations
Kanashevsky V.
This publication examines the legal framework for international deals. The author analyses the concept of international contracts, their parties, content, responsibility for infringing contract obligations, other types of international deals. The extensive commentary on Russian and foreign law is supplemented with examples from Russian and foreign legal and arbitrage practice. The book contains practical material and recommendations on how to regulate international deals.
Recommended for students, postgraduates, university law lecturers and teachers, practising specialists, civil servants, legislators.
Price - 600 Rub
The history of Italy's foreign policy: textbook
Zonova T.
T. Zonova's textbook is the first Russian-language textbook to systematically present the history of Italy's foreign policy from the formation of the Kingdom of Italy in 1861 to the events that took place at the start of the XXI century. This country's foreign policy history is divided into periods which mark the alternation of internal regimes: liberal monarchism, fascist monarchism, republican democracy. Constants in its foreign policy of Europeanism and Atlanticism are shown, as are Italy's activities in the Mediterranean region and the Balkans ...
Price - 500 Rub
Negotiations with eastern partners: models, strategies, social and cultural traditions
Vasilenko I. A.
Russian academic literature for the first time unfolds the concept of negotiations in the East from the point of view of strategy, tactics and basic negotiation technologies. An analysis of the main eastern negotiation models is given: method stratagem – or intellectual traps – and the method of traditional eastern bargaining ...
Price - 350 Rub
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text:
Moving the Wind was a Hitomi Kikage Zumi technique which taught to strike with the swiftness of Air itself. [1]
External Links Edit
- Moving the Wind (Spirit Wars)
- ↑ Imperial Histories, p. 215
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text:
Let me introduce myself. My name is Mark Sisson. I'm 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness...Tell Me More
Before we get to the topics du jour I'd like to express my appreciation to everyone that participated in last week's "Dear Readers" comment board. As I said, Mark's Daily Apple, my books, and what I do is constantly informed by your thoughts and ideas. In other words, I couldn't do this without you, so thank you for your feedback.
My team and I have compiled all of your ideas and have begun laying out a plan to give you what you want, and to reach the largest number of people possible. We'll be checking things off the list in coming months, so stay tuned! Now on to today's article…
From cruise ships to tweets to ice baths to supposedly hacked social media accounts, Dr. Jack Kruse the man is nothing if not controversial. But what about his ideas – do they have any merit? That's what many of my readers have been wondering, along with how I feel about them. I've remained pretty silent on this matter, because Jack was doing his thing and apparently helping a lot of people in the process. I was doing mine and helping people in my own way. And all was well. Now, though, the questions are coming in droves, and I can't really ignore them any longer.
"Do I have to sit in ice water to stay healthy?"
"Do I really have to eat 50 to 75 grams of protein for breakfast even if I can't force it down?"
Etc., etc.
I've also included a question about safe starches for good measure. Ready? Let's go:
What do you think about Jack Kruse's Leptin Reset or his Cold Thermogenesis protocol? Any merit to them?
Well, let's look at the Leptin Reset. What does it call for, exactly?
Sound familiar? Other than the emphasis on protein (more later) and the "after five" admonition, I can't really find too much fault with this approach. It hits all the major points we talk about and have talked about in the past.
That said, my views slightly differ on the importance of protein in the diet. It can be extremely satiating, which is helpful when trying to lose weight and subconsciously curb food intake without obsessing over calories. Anytime you're trying to stuff yourself with a macronutrient past the point of feeling disgusted with yourself, though, I have a problem. We shouldn't be doing that. It shouldn't be necessary. Studies do show that a high-protein breakfast improves weight loss and satiety better than a breakfast of any other macronutrient breakdown, but it should not be continued indefinitely.
I also question whether that amount of protein is really necessary – or even useful – for most people. Thirty grams at a sitting is probably the most your body can deal with. Of course, if you're legitimately using that protein toward muscle building and repair, have at it. Metabolically healthy, training hard and lifting heavy? Eat to your heart's content. But if you're eating protein just to stuff yourself and stay full and satisfy a requirement you feel bound to, you're going to waste a lot of it. As I've said before, I'm trying to minimize my use of glucose, whether exogenous or endogenously produced. If I'm eating so much protein that the excess is being converted to glucose, I'm not really minimizing it, am I?
What about the Cold Thermogenesis stuff?
I like the idea of using cold water as a hormetic stressor, and I even did a post on the benefits of cold water immersion back in 2008. Throughout the year, I take frequent cold plunges myself in my pool, which reaches the mid 50s in winter. I've been doing it for years now after a training buddy of mine turned me onto it. I use it for recovery after a training session, and sometimes just to wake up and feel energized in the middle of the day. My sessions typically last about five or ten minutes, but I've gone as long as thirty. What do I notice since doing cold plunges?
I've never had much fat to lose, so that's never been a determining factor for me. I do have a concern, though, with the concept of regular prolonged immersions and cold "adaptation" for people trying to lose body fat. One of the epigenetic adaptations to regular long exposures to cold is an increase in subcutaneous fat, as the body attempts to prevent heat loss by building a layer of insulation (fat). This happens often in marathon swimmers who train in cold water. Even non-elite pool swimmers who put in huge yardage tend to have this layer. The other concern is what seems to be an increase in appetite after long exposures to cold (after burning all those calories shivering). That would seem counterproductive – and uncomfortable.
Dr. Kruse is enthusiastic, and, judging from his followers and his monster thread on my forum, many people have found success using his methods. I've got nothing against the man. I just want people reading his stuff to be cautious. Take cold plunges, absolutely, but be careful with the two-hour ice water baths. Be wary of some of the more fantastical claims, like improving your lifting numbers by 150 pounds just by sitting in an ice bath, getting "shredded" just from cold water exposure, or falling asleep in a bathtub full of ice for ten hours being safe.
If you're really interested in cold water therapy, I'd look to Ray Cronise, the NASA scientist who helped Tim Ferriss on the cold water immersion section in the Four Hour Body book. He's far more measured in his claims and recommendations. According to Cronise, "cool water" is very effective for weight loss, not just freezing cold water, and you don't have to go numb for days on end to derive benefits from it. Another place to look for inspiration is Richard Nikoley of Free the Animal, who's been experimenting with cold water exposure for a few years now. Check out Richard's post from a few weeks' back where Cronise participates; it's pretty interesting. If you want to try this out without getting too obsessive or buying any special equipment, you could do the occasional cold shower thing, maybe, but my advice is to just go for a swim in a cool – or even cold – body of water. A pool, a river, a lake, the ocean, whatever. And yes, swim. Don't sit and stew. Just do some laps, see how many times you can swim underwater from end to end without taking a breath, play Marco Polo, play water polo, get three more people in there for some chicken fights.
Hey Mark,
Safe starches. Are they really safe?
There are certainly safer starches. Things like white rice, yams, sweet potatoes, potatoes, and any other starchy root, tuber, or vegetable that are relatively free of food toxins (gluten and related proteins, grain and legume lectins, etc) are far better choices than pasta, bread, muffins, and pizza. But that's not to say that everyone should be making those choices, day in, day out.
In general, I'm trying to burn as little glucose as possible. That's not to say I'm always full-blown ketogenic. I tailor my carb intake to my activity level and my natural inclinations and desires. If I'm playing a lot of Ultimate or going through one of my periodical (but rare) two week stretches of heavy lifting and sprinting a ton, I'll generally eat a few more sweet potatoes than usual and opt for nigiri over straight sashimi at the sushi spot. But that's not very often. Most of the time, I stay active, but I don't go nuts. I'm mostly burning fat, walking a lot, staying on my feet, maintaining a constant level of activity, and punctuating my days with brief spurts of intense activity. I'm not intent on increasing my work capacity, my muscle endurance, nor my ability to take a ton of pain and come out on top – even though I do pretty well when I try something (like Ultimate) that calls for that stuff. So I rarely feel the need to "carb-up."
The common factor among all these scenarios is that I let my needs dictate my consumption. I call carbs "the elective macronutrient." If I need the safe starches to perform better at what I want to do, I'll eat them. If delicious food that happens to be higher in carbs is in season, I'll eat some. Just last week, I spied a flat of organic Gavota strawberries at peak ripeness on my way to pick up pastured eggs at the farmers' market and felt like eating a bunch. So I did. I bought that flat and we went through it in a few days. Was it a "lot" of carbs? Sure, but they were delicious, the weather is really warming up, and they were in season. It just felt right. And because my glycogen stores are generally light, I'm sure I simply topped them off and then burned through most of it doing HIIT the next couple of days.
That's how I think we should approach safe starches. If it feels right, if your body seems to want it, and you're going to use those carbs, then go for it. If not, don't. You'll probably find that 150 grams of carbs gives a surprising amount of leeway. You're still low-carb and relying on fat for the bulk of your energy needs, but you're not in full blown ketosis all the time, which can be limiting (but useful as a therapeutic tool). And if it's not enough, if you insist on hitting the training a little harder (than I'd like) some days, try a cyclic low-carb approach. Eat low-carb on rest days, higher-carb on training days. A "carb refeed" might be warranted in this case, and it would allow you to still be in fat-burning mode most of the time.
But ultimately, I think we should be focusing on becoming fat-burning beasts, running on clean plentiful fuel, enjoying steady even energy, and avoiding a lifetime of sugar-burning. If that means limiting the types of chronic high-intensity, high-volume training that necessitates eating loads of safe starches, so be it. That's what I've chosen to do for the rest of my time here, and it seems to be working pretty well. I'm rarely ketotic, since I like my veggies and berries as much as anyone, but when I do slip into ketosis, it's not a struggle and there are no side effects. The machinery is already in place and fully operational.
Well, that's my take on it all. What's yours?
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117 Comments on "Dear Mark: Leptin Resets, Cold Thermogenesis, and Safe Starches?"
I really like your input on safe starches. When I first went primal I was almost fasting and avoided non-veggie, starchy carbs for about two weeks. The thought of eating them while my body was adjusting made me nauseated. Since then I can tell much easier when my body has had enough of the sweet stuff (berries or yams) and I don't overdo like I used to. Having been raised by a sugar addict into my own sugar-addicted lifestyle, this is huge for me. Thanks so much!
Safe starches are awesome. As a young, active guy I feel they really help my performance (and hence enjoyment) at sports. It's hard to chow down enough potatoes (sweet or regular) to get enough carbs so I eat white rice on really heavy days.
Be prepared to link back to this post every other day. People are going to continue to ask the question until they are told it's OK to stuff their face with sugar whenever they get the urge.
This is so true. I know this because this is what I have done in the past. No more for me, it stops now.
Mark – You're like warm butter waiting to spread. Very laid back and peaceful. Thanks for your responses. I love your "regular guy" attitude toward starches and food in general. As well as cold immersion. It's there to help, so enjoy if possible!
Mark's laid back, common sense approach is what attracted me to this blog three years ago and what keeps me coming back daily!
I'm not sure I've ever found I disagree with his take on much of anything.
I'm a hell raiser who was born to laugh at tornadoes, I only eat the unsafe starches.
As far as carbs go i find it works best for me to stay below 100g per day. Around 50-70 is good for me
The whole safe starch thing gets under my skin a bit. Some people wouldn't consider me paleo because I eat sweet potato every week and I'll eat quinoa regularly too.
I've heard so much quinoa bashing around the net, the way people talk you'd think it was equivalent to a McDonald's Happy Meal! Relax people!
LOL – yeah I agree. Like really, we aren't eating pizza pops and tv dinners. Come on….. relax people.
I have issues with high carb things, but I didn't seem to feel sugar-crashy after eating raw sprouting quinoa. Didn't know people were bashing it. I don't find it all that appealing, so from that perspective, I consider it rather safe to have in the pantry.
Well sweet potatoes are definitely paleo and thank goodness for that! Although I personally only eat them about once ever 2 months. I am currently trying to lose the final 5 to my goal weight
Your Kruse comments were very measured. I can ALMOST see that you're in line with most everyone else: that Kruse has issues but hopefully he's helping others.
I like this post so much. It reminds me of the very first time I read your blog. For days I kept shaking my head and thinking, "That's so . . . humane."
The idea of eating seasonal fruit and being thoughtful, rather than rigid, about carb intake offends the heck out of my inner pharisee (you know, that holier-than-thou part of my personality that wants to count everything so he can be right all the time). I think that's a pretty good sign.
Right on Weatherwax (and Mark!) the "humane-ness" and general "it feels right" aspect of Primal and MDA are what keep me coming back. Regarding the starches and carbs, I had a few very low carb weeks, which, along with a lot of walking, cycling (low intensity) and bodyweight workouts, left me feeling depleted…so I just ate more fruits and veggies and it helped a lot. Listening to your body is key, I think. And it's certainly easier to listen to your body when it's clean, not cluttered up with sugars etc.
I suspect Dr. Kruse is a nut, and a member of a group to which I refer as "A diet-guru-wannabe with an MD who discovered one thing that seems to work, and immediately concluded that he has *all* the answers" — a group that includes Ornish and McDougal.
I was disappointed that he got kicked off the cruise, because I wanted to quiz him personally about some of the inconsistencies in his "TedX" talk.
Cronise follows Ornish…hmmm it is starting to make sense now.
First Law of Thermodynamics applies to a closed system. The human body is far from a closed system. Where do you draw the circle?
You can go on about the effects of a system to maintain a set temperature under the influence of reduced ambient temperatures. It takes calories to create heat, but trying to write an energy balance equation around the human body has never been done. They are all vast approximations so why bother.
Chris, those are the exact points that Cronise makes. And I am in complete agreement with you. My point is that you shouldn't dismiss Cronise's experiments with temperature and fat loss simply because he is currently experimenting with a plant based diet.
I don't dismiss his CT work but his blog at the moment is a little thin on CT, ya know for a CT site. It is also insane to wax poetic that an amino acid is an amino acid no matter what the source. And lowering TC to 135 is not good, it is dangerous and has been shown to be a contributing factor to CHD more so then high cholesterol. I mean WTF? I guess if you like dementia it is the way to go.
What cruise?
go to his blog, he answers every question.
Dr. Oz made a claim today that one should not consume liver due to the toxins in it. I was wondering what your primal informed response would be to this?
That Dr. Oz is always full of shit.
What Carlos said.
Actually I would partially agree if your eating conventional meat. toxins are going to be stored up in the liver more than other places in the body. I'm sure Dr. Oz didn't take into account grass fed organic liver. I have heard recommendations to eat calf liver instead because there is no time for the toxins to build up as much so if your going for conventional liver calves would probably be best.
On 5/19/12 MDA posted a recipe for chicken liver pate…
Also search the archives.
It is all about the source!
+1 – its always about the source…and Mark addressed the "toxin"issue recently. The liver is a filter, NOT a collector for toxins…cant recall the post, but it was recent!
I don't watch Dr. Oz, but – the liver is a toxin filter that's its job. And I've seen some nasty abscessed cows liver in my life. On the other hand I think healthy organ meat is likely.. well healthy – after all that's what the carnivores eat first. But I can't stand liver so it doesn't really concern me either way LOL
Your first mistake was watching & listening to anything Dr. Ozhole has to say about almost anything in the first place. Just when I think I've heard the absolute nuttiest thing from him ever he finds a way to top his own extremely bad & factually erroneous 'advice'.
Mark has covered this ad nauseum, & a simple google search of the term 'liver safe to eat?' will give you more than you ever wanted to know about it, or you could just use the search box at the top of the page.
One of the great things about this site is that it is never negative towards anyone. I would think that supporters of the Primal way would refrain from showing disrespect towards those with whom we disagree.
"No man can tell another what to do." Ten Bears, Dances With Wolves.
Funny, that's a better reason not to eat grains… too many toxins. The liver filters toxins, it doesn't store them. I've sure liver has a few toxins (every food does), but they aren't "building up" in the liver.
According to Robb Wolf, in the Paleo Solution, peptide YY improves central nervous system sensitivity to leptin, and almost all people whore are obese have very low levels of peptide YY.
Although dietary fat also releases peptide YY, you get much more bang for your caloric buck eating protein.
It would seem that in order to restore proper functioning of the metabolically dysfunctional a high protein diet would be most prudent.
No bias towards Kruse one way or another.
As far as Cold Thermogenesis stuff… does it have to be a "plunge" or does a cold shower count?
Either way, you're putting cold stress on your body, so it wouldn't matter.
I despise cold showers, but if the short exposure after a heavy lift will help recovery, I'll grin and bear it.
Plus my wife will like the fact that the mirror won't get all fogged up.
A plunge, especially easing into it over time by slowly decreasing temp, is far easier than a shower, IMO. With a shower, you're constantly being bombarded by cold, then re-exposed to warm air, then bombarded again. I never get used to it.
My main issue with cold showers, to be honest, is how terrible it feels on you groin. This is probably way TMI, but wearing underwear during a cold shower seems to be 1000% more bearable, and I don't give a damn if that means I burn 10 less calories because of it. God knows, I don't think my balls need recovery after a bench press.
Lol @ Carlos
In Germany (including at the traditional baths ie spas) warm to hot to cool to cold is the norm. Varicose veins, f.ex, are supposed to be helped by finishing a normal shower with cold, starting at the feet and working up. It makes you warmer afterwards (my feet are often cold otherwise) and (with dry brushing) it's done good things for my cellulite!
Jack is right about the carb/seasonal cycle. Carbs in winter is bad news.
I can't agree with that, though I respect your right to believe in it.
How about, "Having more carbs and light than your climate would indicate" is bad news? Most people in developed nations today get WAY more carbs and light than one would get even at the equator.
After reading Taubes "Good Calories, Bad Calories" I sort of have to agree. I know I gain weight in the winter and even submitted a question to Mark once on it. Taubes discusses in his book how average insulin levels will increase during the winter months. And because we frequent MDA, we all know what insulin does…
I keep planning to try the cold water exposure after hearing Tim Ferriss discuss it while promoting his book, but man does it sound brutal. I tried a few cold showers and couldn't stand it. Has anyone in the comments section had much luck with it?
I tried the cold shower thing last year by turning the shower on full cold and just jumping in for as long as I could stand it. I have had greater success the past 2 weeks with getting the water a little cooler then tepid and getting in and then turning the water down to full cool over ~10 min. It has worked great and I am able to turn the water down at a higher rate every time.
+1 again- I have gradually turned down the temp in the shower after workouts. most of us cant just jump into a really COLD pool! too much of a shock,in a bad way, I think.
I struggle with cold showers. I need to plunge into cold water vs. cold showers or wading in.
COLD SHOWERS SUCK. I put an inch of warm water in the tub, then sat in it and turned on the cold. Like boiling a frog, you hardly notice it. On the MDA forums, we call it the "Croak Soak."
After a few weeks of this, I can plunge right in without problems, and cold showers suck a lot less, too.
What do you think about Kruse's idea of longer/shorter light exposure to the eye (aka Summer/Winter) having such an impact on our metabolism and tolerance of carbohydrates?
Also, any thoughts on what he says about epigenetics and cold adaptation?
Mark, thanks for another great article. Since about the end of last year I've been feverishly studying paleo/primal, and guess what? Your blog is the last one standing in my reader list. I have shed 60# from my 5'2″ frame on low-carb primal, and I have you to thank for a lot of how I make it work for me.
This is why I love MDA. Everything in moderation, and it's OK to live your life and enjoy some splurges.
such a smart approach to being healthy
Wished you would have discussed BAT a little more, that is the whole point of cold thermogenesis as far as I'm concerned!
A flat of strawberries gives you carbs, and therefore insulin; however, it also gives you the fruit signal.
Wheat, rice, and potato also give you carbs, but without a good signal to your DNA:
cheers mama grok! I haven't slep this well in years, until I followed the Leptin Reset. and same with "uncontrollable" urges to snack/binge- The Leptin Reset worked wonders for me on that front (though I'm still struggling with it). I think I needed the biological reset to reset my old eating patterns as well. And Unfortunately, MDA did not do that for me.
MamaGrok, I have been eating 3 eggs for breakfast and just added 3 breakfast sausage links. It made a difference in my cravings. This is only 30 grams. What do you eat that adds to 50-75 grams of protein is my question?
Simple way to look at it: 7 "units" are 49g. A unit is an egg or an ounce of meat.
So 3 eggs = 21gm. I usually eat 3 eggs + 4+ oz of sausage from our pastured pig, or two bratwursts from same farmer, or traditional breakfast like pork chops & eggs, or steak & eggs.
When I needed 65g protein, I cooked up a whole pound of sausage, and it measured up just about right after disregarding all the fat.
When I was doing the reset, also only for 6 weeks, I found the best option for me was lamb chops or a bit of steak. I froze portions and got them out the night before. As I progressed I found that I simply couldn't eat the breakfast I was eating at the beginning. As I eased off the reset I started to exercise again, and I used marks free e-book to get me started. These days I don't eat breakfast at all, and I am still loosing weight, slowly! I love my new life
I really like your style. Intelligence, Integrity, common sense no nonsense approach to your life. Then we get the benefits of your knowledge and solid advice. Love your posts, keep me informed and I will attempt to make the right choices for my Primal Lifestyle. Thanks
"Thirty grams (of protein) at a sitting is probably the most your body can deal with…"
Boy, I'd love to hear you elaborate more on this one…
SP, let me explain that in a bit more detail. You can certainly digest and process a huge amount of protein at a sitting. I do that fairly frequently. But I know that very little of that meal/dose will be taken in by lean tissue and used to actually "build." Most of it beyond, say 15-30 grams, will be converted to glucose via gluconeogenesis and stored or burned as such (glycogen or as fat) – or will be excreted. So maybe I should have said "deal with efficiently and effectively."
Oops, type. Meant "healthy dose of fat that slows transport of the food bolus".
I've seen a couple studies of mixed meals containing more than 30 grams of protein, and amino acid uptake. Here is a study cited by intermittent faster Martin Berkhan, that funny enough studies a pizza meal 🙂 The pizza meal has 37 grams of protein, which admittedly isn't much more than 30, but I can't find the bigger protein studies right at this second.
I ve read similar article when I decided to follow Lean gains protocol. If our body was able to use only 30-40 grams of protein in one meal, we wouldn`t be even here discussing this topic. Think about it. if our ancestors (hunters) were able to use only as little as 40 g of protein when they had their meal, and we all know they didnt have refrigerators, they probably wouldnt have lived very long.
Post-workout, protein needs go way up (for 4 – 24 hours, until your muscles are recovered); other than that, pro intake should be much lower, with most cals from fat.
If you eat high-pro outside the recovery window, the body converts the "excess" pro to glucose (as Mark mentioned); this is bad, as it reinforces your body's tendency to be a sugar-burner, and store fat.
Protein can also cause insulin spikes.
I really appreciate the thoughtfulness you put into your posts Mark. Thank you.
I keep my carbs to no more than 100 per day and feel great. I love sweet potatoes and eat them 1-2 times per month. I eat berries almost every day – but I track what I eat and will account for the carbs and adjust as necessary. I really appreciate the "it feels right" approach.
I am from Santa Cruz, CA and I used to LOVE hopping into the ocean there for the invigoration of the freaking cold water. It just makes you feel so ALIVE!!! I really miss that.
For my first triathlon at a lake here in CO I was the only person who didn't have a wetsuit for the swimming part. It wasn't that cold and I'm cheap. And boy did I feel hard core as the only wetsuitless person.
Ever the voice of reason, Mark. Whilst others go off on their wild and sometimes whacky theories everything you say is tempered with good old-fashioned reason and common sense. Don't stuff yourself past the point of feeling well, don't spend 10 hours on a cold bath, eat safe starches as and when your body feels the need. Clear, sound, sensible stuff.
have a similar experience – i can't eat first thing but if i do a serious bfast at 11, no more food is necessary till dinner –
i too find Kruse a bit extreme but his explanations did help me make sense of what seemed to be right for my body/metabolism.
"There are certainly safer starches. Things like white rice, yams, sweet potatoes, potatoes, and any other starchy root, tuber, or vegetable that are relatively free of food toxins (gluten and related proteins, grain and legume lectins, etc) are far better choices than pasta, bread, muffins, and pizza.
Read more: http://www.marksdailyapple.com/dear-mark-leptin-resets-cold-thermogenesis-and-safe-starches/#ixzz1vXdMwfF2"
Why white rice instead of brown?
Here's a post he did about rice. http://www.marksdailyapple.com/is-rice-unhealthy/#axzz1vYw4Iy00
The toxins in grains are far more abundant in the bran.
IOW, whole grains are bad for you.
Good to hear some sensible (non-extreme) advice about eating safe starches. A lot of my clients and students I teach jump from extreme health view to extreme health view, letting a set of rigid guidelines dictate their eating.
It really highlights the importance of knowing the facts so that you can adapt to the changes in your environment…rather than having to rely on some unwavering guidelines from apparent 'health' professionals.
thanks for the starch advice. i'm on day 21 of balanced bite's 21-day sugar detox, and while i like what it's done for me physically, there's no way i'm giving up fruit and root veg (and wine! and chocolate!) for the rest of my life. i'm trying to figure out how to reintroduce those foods in a way that doesn't make me count, measure, estimate, or tally. i should have know the best advice would be "follow your gut." literally.
Lifelong swimmer with subcutaneous fat to lose.
Yes or no on cold water for me for weight loss?
Sea Tangle..noodles made from kelp seaweed. in your local Japanese/Korean grocer. Most brands are made in the USA.
very low carbs.
Thanks for the Sea Tangle tip, Rik! I had never heard of kelp noodles – I am going to try these
as soon as I can get some.
Mark, thanks for finally addressing the leptin issue that I emailed you about a few times.
Once again you prove to be the saner part of Paleo!
Aaah… cold immersion. I've tried, but I can't even stand a cold shower for a few seconds. I also hibernate in winter. Not going to happen. u.u
Doing the LeanGains routine and find eating carbs just doesn't seem necessary. When I do I feel like, in the eight hours I have, it's almost hard to get over 100 grams with all the protein and fats I get.
I hate wearing wet suits but its a must in freezing water!
I dumped all grain even so called healthy whole grain, from my diet and I have never felt better, and people still cant believe that you do not need to eat grain to be healthy.
Today The Doctors advised against cold plunges into water less than 70 degrees. They laid out some dangerous consequences.
Mark, thank you for covering this in a thoughtful and rational way. I have been reading some blogs, some for and some strenuously opposed to CT and leptin reset. All were quite opinionated without really having any studies or science to back it up. More like reading about an uncomfortable high school bitter rivalry. I also first heard of it in The 4 Hour Body.