text:
Shipping & Returns
1.1 Customer may choose:
- overnight shipping
- two days shipping
- ground shipping (5 to 7 business days)
Standard ground shipping for orders exceeding $150.00 will be complementary.
1.2 We do not ship internationally at this time due to international customs laws. For any further information, the Customer may contact the Customer service by calling us at
1.3 Any times or dates for delivery by EB FLORALS are estimates. In no event shall EB FLORALS be liable for any delay in delivery. Delay in delivery of any Goods shall not relieve Customer of its obligation to accept delivery thereof. Deviations in quantity of Goods delivered from that stated in Seller's Confirmation shall not give Customer the right not to accept the Goods. Customer shall be obligated to pay the rate specified in Seller's Confirmation for the quantity of Goods delivered.
1.4 The Goods will be shipped to the address indicated by Customer when the order is placed. It is the responsibility of the Customer to check the state of the packaging and the contents of the order on receipt of the Goods and to indicate any reservations on the delivery docket if the order appears to have been opened or damaged. Signature, without reservation, of the delivery docket by the Customer is deemed to signify acceptance of the order. EB FLORALS may not in any case be held responsible for any deterioration in the quality of the Goods and their packaging due to shipment.
Payment of Customer purchases is made exclusively by credit card at the time the order is placed. The following cards are accepted: Visa, Mastercard, American Express, Maestro, and PayPal.
3.1 Cancellation of order. To be taken into consideration, any request to cancel an order must be made before dispatch of the Goods. This cancellation must be notified directly to the Customer Department of
3.2 In the event that one or several Goods do not comply with the Customer's order or are defective or damaged, the Customer must immediately inform EB FLORALS to obtain a return authorization number prior to returning any Goods using one of our contact email addresses. If the fault is a result of production we will be happy to have the Goods returned. If Goods arrive damaged, Customer is required to email EB FLORALS immediately with details of the damage. Without all packaging material, Customer will not be entitled to a
can take no responsibility for loss or damage to an item once it is signed for by the customer upon delivery by the courier. It is therefore in the Customer's best interest to ensure that all packaging is intact and undamaged before signing for a delivery. Damaged goods must be reported to
3.3 In the event that the Customer is not satisfied with the Goods ordered from EB FLORALS, despite the care and attention devoted by the latter to selecting its Goods, exchanges are accepted within 14 days of purchase. Purchased goods must be in the original condition of reception. The Customer will be required to return the Goods in their original packaging to the following address:
8271 Beverly Blvd
Los Angeles, CA 90048
United States
There are no refunds allowed on any EB FLORALS purchases.
All purchases through Eric Buterbaugh Gallery, including original commissioned works, are final sale.


text:
Wants to Meet Up
- Last login about 19 hours ago
Join Couchsurfing to see Chris's full profile. It's free!
About Me
I'm in law school in DC. I'm outgoing, nice, and funny. I'm originally from Florida but I've spent 4 or so of the last 7 years traveling and living abroad. I've been to 60 something countries. Outside the US, I have lived in Mexico City, Shanghai, Seoul, Limerick, Florence, and Wicklow. Inside the US I have lived in St. Petersburg, FL; Bloomington, Indiana; DC; and Tallahassee, Florida.
Why I'm on Couchsurfing
I started surfing the summer of 2010. I've stayed with dozens of people all around the world. I've hosted in Shanghai, Seoul, and in Mexico City, about 50 people in total.
I obviously like travelling. I'm really into cooking and trying new cooking styles. I spend most of my free-time exploring and trying to figure out who I still know in town.
Music, Movies, and Books
I'm really into the Killers, Billy Joel, Iggy Pop, Joy Division, Lou Reed, LCD Soundsystem, Depeche Mode, Baby Shambles, the Clash etc.
I really like Edgar Allen Poe, Bill Bryson, the Lord of the Rings, Fahrenheit 451, and 1984.
My favorite movies would be Lockstock, Trainspotting, Starwars, American History X, Usual Suspects, The Godfsther, The Network, and Monty Python And The Holy Grail.
One Amazing Thing I've Done
I spent Christmas 2011 in Lhasa in Tibet. A few days later we went up to the Everest base camp. It was all pretty amazing.
Countries I've Visited
Austria, Belgium, Belize, Bulgaria, Cambodia, Canada, Colombia, Costa Rica, Cuba, Czech Republic, Ecuador, Egypt, El Salvador, France, Germany, Greece, Guatemala, Honduras, Hungary, India, Indonesia, Japan, Laos, Liechtenstein, Luxembourg, Malaysia, Monaco, Morocco, Myanmar, Nepal, Netherlands, Nicaragua, North Korea, Norway, Pakistan, Panama, Philippines, Poland, Romania, San Marino, Serbia, Singapore, Slovakia, South Korea, Spain, Sweden, Switzerland, Thailand, Turkey, Ukraine, United Kingdom, Vatican City State, Viet Nam
Countries I've Lived In
China, Ireland, Italy, Mexico, South Korea, United States

subset: commoncrawl


text:
425 dxnews information
425 DX News issue #1364
DXCC prefix: CT8 - AzoresAntonio/CU8AS, Hermann/CU8FN (HB9CRV), Siggi/DL2HYH and Lutz/DL8MLD will participate in the IOTA Contest as CR2V from Ilha das Flores (EU-089), Azores. QSL via HB9CRV and LoTW. They plan to "activate some summits" before and after the contest. [TNX NG3K]
information from: http://www.425dxn.org


text:
|Publication number
|Publication type
|Application number
|Publication date
|Oct 14, 2008
|Filing date
|Sep 23, 2002
|Priority date
|Jul 11, 2002
|Fee status
|Publication number
|Robert A. Alfieri
|Original Assignee
|Nvidia Corporation
|Export Citation
|BiBTeX, EndNote, RefMan
|Patent Citations (80), Non-Patent Citations (7), Referenced by (13), Classifications (9), Legal Events (3)
|External Links: USPTO, USPTO Assignment, Espacenet
This application claims priority to a provisional application Ser. No. 60/395,527, filed on Jul. 11, 2002, entitled Network Level Protocol Negotiation and Operation, invented by Robert A. Alfieri, and incorporated herein by reference.
The present invention relates generally to network protocol negotiation, and more particularly to Internet Protocol Security (IPSec) and Internet Protocol Payload Compression (IPComp) without need for Operating System (OS) intervention.
The Internet remains a growing public network. Many companies rely on communication over the Internet using Internet Protocol (IP) to facilitate their business endeavors. However, public access also comes along with security risks. To address enhancement of security on the Internet, the Internet Engineering Task Force (IETF) proposed Internet Protocol Security (IPSec). IPSec is designed to provide authentication and encryption for communication over insecure networks, such as the Internet.
Another issue facing business over the Internet is once a packet is encrypted it cannot easily be compressed. This is because once encrypted there are conventionally no recognizable patterns upon which to seize for a compression algorithm. At one time, modem-based per-packet compression was common. Thus, IPSec encryption would render modem-based compression useless. Accordingly, to address throughput for encrypted traffic, the IETF proposed Internet Protocol Payload Compression (IPComp). IPComp is for systems to agree upon a type of compression for exchanging information. An advantage to compression before encryption is that IPSec and IPComp add overhead, for example additional headers, which may cause a packet to be too large to avoid fragmentation. However, if such a packet may be sufficiently compressed, then fragmentation, even with addition of such overhead, may be avoided.
It should be understood that IPSec adds overhead in part due to a complex negotiation protocol named Internet Key Exchange (IKE). Furthermore, both IPSec and IPComp, individually and collectively, significantly consume computer system resources, thereby hampering performance. More particularly, IPSec and IPComp each conventionally require demanding computations, and accordingly, it would be desirable to offload IPComp or IPSec or both to a lower layer entity that does not consume host central processing unit (CPU) time.
Accordingly, it would be desirable and useful to provide negotiation for and execution of IPSec or IPComp or both at a level that consumes less CPU time. Moreover, it would be desirable and useful if such negotiation was transparent to or otherwise independent of an Operating System (OS).
An aspect of the present invention is a method of compression and security enhancement independently of operating system and central processing unit usage. More particularly, a first computer is provided having a first network processor. A second computer is provided having a second network processor. A first message is sent from the first computer to the second computer indicating existence of the first network processor having at least one of security and compression protocol capabilities. A second message is sent from the second computer to the first computer in response to the first message. The second message indicates existence of the second network processor having at least one of the security and compression protocol capabilities. If agreement is reached, then encryption and/or compression negotiation is done at the network level. Additionally, encrypting and/or compressing are done at the network level for network processors having one or more of such capabilities.
So that the manner in which the above recited features, advantages and objects of the present invention are attained and can be understood in detail, a more particular description of the invention, briefly summarized above, may be had by reference to the embodiments thereof which are illustrated in the appended drawings.
It is to be noted, however, that the appended drawings illustrate only typical embodiments of this invention and are therefore not to be considered limiting of its scope, for the present invention may admit to other equally effective embodiments.
In the following description, numerous specific details are set forth to provide a more thorough understanding of the present invention. However, it will be apparent to one of skill in the art that the present invention may be practiced without one or more of these specific details. In other instances, well-known features have not been described in order to avoid obscuring the present invention.
Referring to
Input from MAC layer 197 and output to MAC layer or host bus 198 may be in a form compatible with one or more of Ethernet 10/100/1000 mega-bits-per-second (Mbps) (IEEE 802.3) for local area network (LAN) connectivity, Home Phoneline Network Alliance (HomePNA or HPNA), wireless local area network (WLAN) (IEEE 802.11), and a digital signal processor (DSP) MAC layer, among others. Though a personal computer workstation embodiment is described herein, it should be understood that NPU 100 may be used in other known devices for network connectivity, including, but not limited to, routers, switches, gateways, and the like. Furthermore, a host or local bus may be a Fast Peripheral Component Interconnect (FPCI) bus; however, other buses, whether directly accessed or coupled to a host bus, include, but are not limited to, Peripheral Component Interconnect (PCI), 3GIO, Video Electronic Standards Association (VESA), VersaModule Eurocard (VME), Vestigial Side Band (VSB), Accelerated Graphics Port (AGP), Intelligent I/O (I2O), Small Computer System Interface (SCSI), Fiber Channel, Universal Serial Bus (USB), IEEE 1394 (sometimes referred to as "Firewire," "iLink" and "Lynx"), Personal Computer Memory Card International Association (PCMCIA), and the like.
NPU 100 receives a frame input from MAC layer 197. This frame flows through NPU 100's routing pipeline, starting with MAC interface 110. MAC interface 110 receives one or more frame inputs 111. MAC interface 110 is coupled to front end (FE) 150 for access to memory 152 via memory arbiter 151. Frame inputs 111 are processed in part by placing them into staging buffers in cache memory 113. If capacity of staging buffers is exceeded or downstream NPU 100 pipeline is blocked, spill over frames are queued in memory 152. Frame inputs 111 have a respective canonical frame header (CFH) added to the beginning of a frame to indicate its type and input MAC index. Notably, handling of frame inputs 111 can depend at least in part on frame type. For example, WLAN management frames and other unrouted frames have their CFH marked for routing directly to Host MAC 140, while other frames are passed to sequence processor 120.
For purposes of clarity of explanation, processing of one frame through NPU 100 pipeline will be described, though it should be understood that multiple frames may be pipeline-processed through NPU 100. Frame input 111 is provided to sequence processor 120. Sequence processor 120 decapsulates frame input 111 at decapsulation step 121. This decapsulation may be conventional with respect to Point-to-Point Protocol (PPP) processing. At step 122, IP header validation is performed in a conventional manner. At step 123-A authentication and decryption are done. This may be done in accordance with IPSec with MD5 and SHA-1 authentication standards each of which is part of IPSec. Types of authentication that may be done include, but are not limited to, MD5 and SHA, among other types of hashing. For example, TKIP Michael and AES-OCB authentication may be used along with IPComp. Types of encryption that may be done include, but are not limited to, AES, DES, 3DES and RC4, among other types of key encryption. For example, IEEE 802.11 encryption such as WEP, TKIP and AES-OCB may be used. At step 124, payload associated with a message of frame input 111 is decompressed. Types of decompression that may be done include, but are not limited to, MPPC and LZS, among other types of compression. Notably, authentication, decryption/encryption and decompression/compression algorithms may be accessed by sequence processor 120 from lookup tables in memory 152.
At step 125-A, checksum or other conventional error detection may be done. Notably, a message may not be part of a secure communication, in which case no authentication and decryption is done. Moreover, a message may not be compressed, in which case no decompression is done. However, assuming a frame has been decapsulated, validated, authenticated, decrypted, decompressed, and error checked such that it passes, messages or packets obtained are sent to address translator (AT) 130. For purposes of clarity of explanation, processing of a single packet is described below, though it should be understood that multiple packets may be processed.
Address translator 130 provides conventional Network Address Translation (NAT) for converting public IP addresses to private IP addresses. However, if a packet is from a LAN, then conventionally no address translation is done. Rather, NAT is done at step 131 for a packet communicated over a wide area network (WAN), including, but not limited to, a portion of the Internet. If IPSec is used with NAT, address translation may be done as describe in a copending U.S. patent application entitled "METHOD AND APPARATUS FOR SECURITY PROTOCOL AND ADDRESS TRANSLATION INTEGRATION" by Thomas A. Maufer, Sameer Nanda, and Paul J. Sidenblad, filed Jun. 13, 2002, application Ser. No. 10/172,352, which is incorporated by reference as though fully set forth herein.
At step 132, bridging and routing, as well as multicast expansioning as applicable, are done. A routing table lookup from memory 152 is done for an Address Resolution Protocol (ARP) to convert an IP address for a packet into a physical address. Moreover, if more than one output MAC address is specified, then multicast expansioning is done. Notably, at this point a packet may be output for use by a host computer user.
Routing from address translator 130 for a packet may be for sending such a packet. Accordingly, sending of packets using NPU 100 is described. At step 132, a routing table lookup from memory 152 is done to get an output MAC address for output 198. Moreover, if more than one output MAC address is specified, then multicast expansioning is done. At step 133, output NAT is done in a conventional manner, unless IPSec is being used with NAT. If IPSec is being used with NAT, then address translation may be done as describe in copending U.S. patent application entitled "METHOD AND APPARATUS FOR SECURITY PROTOCOL AND ADDRESS TRANSLATION INTEGRATION" by Thomas A. Maufer, Sameer Nanda, and Paul J. Sidenblad, filed Jun. 13, 2002, application Ser. No. 10/172,352, which is incorporated by reference as though fully set forth herein.
In addition to NAT, conventional firewalling may be done at step 133. Furthermore, at step 133, flow classification is done, namely, review header fields, classify packets in lookup tables in cache memory, mark CFH with per-MAC output first-in first-out (FIFO) index, new priority and a new ToS. At step 125-B, checksum or other error checking is done, similar to that done at step 125-A. At step 126, compression may be done by sequence processor 120. If compression is not successfully negotiated, then compression is not done. At step 127, fragmentation may be done, namely, fragmenting IP packets based on an MTU of an output MAC. Embodiments of fragmentation are described below in more detail. At step 123-B, if security, such as IPSec, has been successfully negotiated, then authentication and encryption are done to a packet, as is known. Notably, authentication, decryption/encryption and decompression/compression algorithms may be accessed by sequence processor 120 from lookup tables in memory 152. At step 128, PPP encapsulation is done.
One or more error checked, compressed, fragmented, authenticated, encrypted and encapsulated packets are provided as a frame from sequence processor 120 to MAC interface 110 as frame output 112. MAC interface 110 writes a frame from sequence processor 120 to one or more staging buffers in cache memory 113. If MAC interface 110 does not have priority to do such writing to cache memory 113 due to flow scheduling, such frame is spilled over to memory 152. Frame output 112, once scheduled, is output-to-output MAC layer or host bus 198.
NPU 100 may form a portion of an intelligent network interface (sometimes referred to as a "network interface card" or "NIC"), and thus NPU 100 may be used to do computationally intensive network stack operations rather than using a host central processing unit (CPU). This frees up the CPU for other activities.
Referring to
Referring to
In response to a request to send a message from a computer system 200 to another computer system 200, an IP Packet may be sent from NPU 100 of a sending computer without OS prompting. This is indicated at step 401, where prior to sending one or more user messages, a sending computer optionally sends an IP packet to a receiving computer. This IP packet indicates to a receiving computer, or more particularly receiving NPU 100, that the sending computer, or more particularly sending NPU 100, is capable of accelerating IPSec and/or IPComp. In other words, sending NPU 100 has ability to handle IPSec and/or IPComp negotiation at a network level, as well as encrypting and/or compressing at a network level.
Presumably, a digital certificate has already been obtained for an IKE negotiation for IPSec. Alternatively, a secure DNS (Domain Name System) may be used to obtain a digital certificate at step 410 for opportunistic encryption.
At step 402, it is determined if a receiving NPU 100 sent an acknowledgement IP packet indicating capacity to accelerate IPSec and/or IPComp, which acknowledgement IP packet may be similar to an inquiry IP packet sent by the sending NPU 100. If no acknowledgement IP packet is received at step 402 within a predefined time, then data communication proceeds conventionally at step 406. If, however, an acknowledgement IP packet is received at step 402, then at step 403 IPSec negotiation proceeds. Accordingly, it should be appreciated that general physical topology of a receiving computer system is not being determined; rather, what is being determined is that a particular device, namely, an NPU, exists having an ability to accelerate IPSec and/or IPComp.
In contrast and alternatively, communication process 400 may begin at step 403 with an attempt, which may or may not be successful, to do an IPSec negotiation. If another NPU 100 is present on a receiving end of an initiated IPSec negotiation or such other computer has other IPSec capability, such as may be embodied in software, then IPSec may be accelerated with respect to a sending computer by negotiating IPSec and encrypting at a network level.
At step 404, IPComp negotiation is done to see if an agreement upon a compression algorithm, including, but not limited to, LZS, DEFLATE, ITU-T, and MPPC, may be made. Once IPSec and IPComp have been negotiated, packet payload is compressed, if IPComp agreement was reached, at step 405. Additionally, if IPSec negotiation was successful, packet information is encrypted in accordance with Authentication Header and/or Encapsulated Security Payload IPSec at step 405. Advantageously, IPSec and/or IPComp negotiation is offloaded to NPU 100. Moreover, compression and/or encryption are also offloaded to NPU 100. Thus, communication between two or more computers, such as for multicasting, may be done with compressed and encrypted payload independently of an operating system and independently of a computer's system level processor.
Notably, IP traffic between a sending NPU and a receiving NPU is transparently encapsulated in IPSec and IPComp. These auto-negotiated IPSec and IPComp transformations on IP packets occur transparently to applications and to an operating system. In another embodiment, IPSec and IPComp are auto-negotiated before an operating system is booted. This allows standalone applications, including, but not limited to, web browsers, to operate without the presence of a conventional operating system. Moreover, because IPSec and IPComp occur at a low level, namely, the network level, CPU time is not consumed enhancing system performance for IPSec and IPComp activity.
Notably, by using compression, fewer packets may be used to send a data to reduce bandwidth consumption. Moreover, as NPU 100 does encryption and compression, CPU time is not consumed for it.
By combining IPSec and IPComp acceleration into an integrated NPU in accordance with one or more aspects of the present invention, IPSec and IPComp may be run transparently with respect to a user, as well as an operating system. This is because auto-negotiation between two host computers with respective NPUs occurs below an operating system layer, as well as encryption and compression after such negotiation. This is particularly useful in wireless LAN (WLAN) applications for reasons of enhance security and bandwidth limitations. Moreover, auto-negotiation may occur without booting an operating system, rendering IPSec and IPComp available for portable code, such as JAVA Applets and the like.
While foregoing is directed to the preferred embodiment of the present invention, other and further embodiments of the invention may be devised without departing from the basic scope thereof, and the scope thereof is determined by the claims that follow. All trademarks are the respective property of their owners.
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|"Diffie-Hellman key exchange", Wikipedia, 2002.
|"Path MTU Discovery", Mogul et al., RFC 1191, Nov. 1990.
|"PKCS #3: Diffie-Hellman Key Agreement Standard", RSA Laboratories Technical Note, Nov. 1, 1993.
|"RE: IPCOMP and IPSEC", Robert Moskowitz, Jun. 4, 1998.
|Internet Protocol, RFC 791, Darpa, Sep. 1981.
|Orda et al. "Optimal Packet Fragmentation in Computer Networks", Mar. 1994.
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|U.S. Classification
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Owner name: NVIDIA CORPORATION, CALIFORNIA
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text:
Transfer rumours and paper review – Tuesday, April 26: Man United want £40m-rated teen, Hazard to stay at Chelsea and MORE
Here are the top transfer-related stories in Tuesday's newspapers and online…
Paris Saint-Germain manager Laurent Blanc is a surprise candidate to replace Louis van Gaal as Manchester United manager. (The Sun)
The Red Devils are hopeful of landing Benfica's teenage midfielder Renato Sanches but will have to fork out around £40million for the 18-year-old. (Manchester Evening News)
United are also keen on signing Arsenal winger Alex Oxlade-Chamberlain, who has seen his playing time for the Gunners reduced this season. (Bleacher Report)
Guus Hiddink has played down speculation that Eden Hazard will be leaving Chelsea this summer. The Belgian forward is reportedly wanted by Real Madrid this summer. (Daily Express)
Chelsea teenage striker Dominic Solanke wants a £50,000-a-week contract to stay at Stamford Bridge – despite the 18-year-old never having started a first-team game. (Daily Mail)
Tottenham are keen on signing Lyon duo Alexandre Lacazette and defender Samuel Umtiti this summer. (Evening Standard)
Liverpool goalkeeper target Timo Horn, 22, has admitted he could leave Cologne this summer. (The Set Pieces)
David Moyes is keen on a return to former club Everton. Moyes, who left Goodison Park for Man United in 2013, is eyeing a move back to the Toffees if Roberto Martinez is sacked. (The Sun)
Radamel Falcao's Chelsea nightmare will end in the summer. The 30-year-old Colombian striker will return to Monaco at the end of the season and could then be sold to Roma. (Daily Mirror)
Bournemouth will try to sign highly-rated Reading midfielder Oliver Norwood in the summer. (Sky Sports)
And here are the latest talkSPORT.com headlines…
'Top goalkeeper' Kasper Schmeichel is as important as Jamie Vardy and Riyad Mahrez to Leicester – Kasey Keller
BREAKING TRANSFER NEWS! Mats Hummels set to join Bayern Munich in £23m deal
Chelsea and Manchester City target Leonardo Bonucci NOT FOR SALE, insist Juventus
'We need to still believe and see what happens' – Mauricio Pochettino disheartened as Tottenham see title hopes dashed
Mark Noble tells talkSPORT: The Premier League is so crazy this season that West Ham could still snatch top four spot
Piers Morgan's Arsenal rant on talkSPORT: 'Arsene Wenger's built for the future and failed – he HAS TO GO!'
Jamie Carragher: Mamadou Sakho has let HIMSELF and LIVERPOOL down
Former Everton striker Andy Gray: Roberto Martinez has taken Toffees backwards and 'LOST' John Stones
Man Utd star criticises football's 'obscene' wages & 'rock-star' lifestyle


text:
The staff of LoneStar Sports Center look
forward to greeting you on tournament day!
About our facility: LoneStar Sports Center Opened June 20, 2011, LoneStar
Center is a 64,000 square foot facility built specifically for volleyball
training and competition. LSC has ten courts built from SportCourt Response 6.0
court system and Senoh net systems. Amenities include administrative offices, a
conference room and a full service café.
This facility is in a parking controlled business park. LoneStar parking spaces
are marked "LoneStar Sports Center". Park only in LoneStar spaces or in the
overflow lot at the southeast end of the property. Tenants in this complex may
have your car towed at your expense if you park in their spaces. This is not a
pleasant experience, so please follow directions provided by parking
A parking map for Saturday and Sunday is posted on this site. Parking can be
found only in the GREEN areas only.
ENTRANCES are located in the front and back of the building.
ADMISSION (Updated 09/22/16)
Doors open at 7:00a for coaches, players and
All Guests 6 years and older : $8.00
5 & Under: Free
Outside food and coolers ARE PROHIBITED in the facility, NO EXCEPTIONS, however, you may
bring in your own beverage. LoneStar Sports Center reserves the right to check bags brought into the facility. Tables can be set up outside in the front or back
of the facility, but please, do not block sidewalks or set up in the parking
BlueStar Café – is a full service café on site. BlueStar Cafe offers a full
menu of healthy breakfast, lunch and dinner items prepared daily. It gets
pretty crowded at lunch and dinner breaks, so please plan accordingly and be
patient as we prepare your meals. Located that the front of the building at the main entrance.
LoneStar provides stadium seating and some folding chairs. Your stadium seats
and folding chairs are permitted. Please do not block main isles at any time.
Backpacks and player bags MUST be hung up on the wall racks.
We look forward to greeting coaches, athletes and fans at the upcoming
tournament! Please let us know if we can be of assistance.
Tournament and Facility Directors:
Email: firstname.lastname@example.com
BlueStar Café Manager
Email: firstname.lastname@example.com
LoneStar Sports Center, 10570 John W. Elliott Drive, #600, Frisco 75033
LoneStar Volleyball
10570 John W. Elliott Drive, #600, Frisco, TX 75033
Office Hours: Mon-Fri....2:00p-8:00p
Gym Hours: Mon-Fri…. 4:00p-10:00p
Sat-Sun....Check Court Calendar for event times.
League Days, doors open 30 minutes prior to first match
USAV Tournament Days, doors open at 7:00a
Email : email@example.com Phone : 214-334-3105
Frisco Athletic Network, Inc., dba LoneStar Volleyball is a 501(c)(3) non-profit organization.


text:
Business Card Holder - Black/Silver
Start the new year with new stationery essentials!
Present your business with executive style using this promotional aluminium/polyurethane business card case. With a lightweight practical design that will impress, your partners will have their business cards right by their side, and right by your logo.
- Stationery essentials
- Design: Business Card Holder
- Colour: Black/Silver
- Materials: Aluminium, polyurethane
- Lightweight design
- Dimensions (mm): 95 x 65 (L x W)
- Country of origin: China
Customer Reviews
5 Star
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text:
Darius Build Guide by mercykilling101
Not Updated For Current Season
This guide has not yet been updated for the current season. Please keep this in mind while reading. You can see the most recently updated guides on the browse guides page.
Thank You!
Your votes and comments encourage our guide authors to continue
creating helpful guides for the League of Legends community.
King of top
Darius Build
Ability Sequence
Not Updated For Current Season
The masteries shown here are not yet updated for the current season, the guide author needs to set up the new masteries. As such, they will be different than the masteries you see in-game.
Threats to Darius with this build
|so easy just engage early cut him down with your q and he's dead
|q him go all out you will wreck him in every way XD
Hi my name is mercykilling101 I'm new to Mobafire but definitely not to league. I made this guide to give you a few tips on how to play Darius.
With Darius masteries like him are fairly simple. You will want to get for tier attack damage runes, tier 3 armor runes since most top lanes are ad, and tier 3 cool down reduction runes or magic resist that one is completely optional. And for the quintessences you will want only tier 3 greater attacks. That is all for the runes.
For items its whether you want to go all out damage or tanky damage which I recommend. Tanky damage with Darius I find is better because he can last in the fights longer and get more done in team fights and 1 v 1s. So the items are First Black Cleaver. Second in sequence is titanic hydra. third is Spirit visage or Dead mans(depeneds on what the other team mainly consist of). Fourth is Sterak's Gage because it gives health, damage, and a shield. Fifth you will most likely want either Frozen mallet or warmogg's armor. And lastly you will want the long forgotten Entropy because it is very beneficial.
Skill Sequence
Darius has a fairly simple skill sequence. At lvl 1 you will want to get your q first. Then at lvl 2 you will want to get your e which is your pull and gives you armor penetration. At lvl 3 you will get w which is your damage and slow but has a long cooldown. Now for the rest of the game you will max your q out first because of the amazing heal it gives you, and the great damage it deals when you hit them with the blade. At six of course you get your ultimate which is the true damage. Now this move goes with your passive Hemorrhage, and the more you stack your passive the more your ult does so try to get as much damage as possible off. Your second move to max out would be your w because, its a good source of damage and also its slow is good for the stacks you give them. Lastly you get your e last because upgrading it only gives you armor penetration. So that's pretty much all you need to know for the item sequence for top lane Darius.


text:
Little Red Riding Hood by kanmiWatch
©2007-2017 kanmi
My take on Little Red Riding Hood. Enjoy.
Art © Camille
Tools-Tablet, Ps7
Art © Camille
Tools-Tablet, Ps7
Disney should make a movie based on a Little Red Riding hood. And she looks perfect for the main character in this movie
She looks very amazing!
Lovely and elegant
this is amazing i love the style she looks flawless(:
this is amazing i love the style she looks flawless(:
The rich red color in this is perfect for Little Red!
it's beautifull!!! i love the fairy tale!!!
that's beautiful!
Ooh, she's so pretty. I love her simple, feminine hairstyle and the rich red of the fabric.
Im doing a project at college in which Im including Little Red. Do you think I could use this picture in my sketchbook? I thought I'd ask before taking =]
wow very good picture. but she looks more older than the one in the tale
Oops, I should've mentioned that she is an older version of Little Red. You see, some darker versions of Little Red Riding Hood is a warning tale for young girls to be wary of the advances of men. Little Red is the young girl in this case, and The Wolf represents men who may have less than proper intentions when meeting said girl. So my Little Red Riding Hood comes from this version of the tale.
Humm nice work.
I' like a style of you paint to this work.
I' like a style of you paint to this work.


text:
In spite of the poor worldwide vehicle sales, Ford is going through early success with its latest global version, the Fiesta. The Fiesta, designed and developed in Europe, is the first version to be available on sale in the global markets of Ford.
After two months of being available in Europe, Ford has succeeded in selling in excess of 42,200 Fiestas in spite of the poor economy.
Just behind the Focus, the Fiesta has speedily become Ford's second best-selling model. Even though sales are down throughout the industry, the success of Fiesta has enabled Ford to boost its market share in the EU for November, behind only to Volkswagen.
The firm asserts that about 50% of Fiesta customers are choosing expensive trim packs, adding to the total sales numbers.
Fiesta is presently only offered in Europe and South Africa. Early next year, it will go on sale in Australia, China, and New Zealand, with the other Asian markets receiving it in 2010.
It will also be in 2010 when the problematic US market and other North American outlets will receive the new Fiesta, manufactured in a retooled truck factory located in Mexico.


text:
Mumbai: Two convicted for plan to target ONGC, other city spots
A Sessions Court on Thursday convicted two accused, Abdul Rashid alias Guddu and his brother-in-law Riyaz Ali Imtiaz alias Rehan, for conspiring to attack the ONGC headquarters and other spots in the city.
Judge Sanjay V Patil convicted both the accused under Section 18 (conspiracy) of the Unlawful Activities Prevention Act (UAPA). The sentencing will be on Friday. Special Public Prosecutor Rohini Salian examined 27 witnesses for the case.
Abdul (35), a resident of Haji Chawl at Behrampada in Bandra (E), and his brother-in-law Riyaz (29), a resident of Koyla Bhavan Chawl at Ratan Nagar in Dahisar, were arrested by ATS on March 11, 2010 after suspicious phone calls, allegedly between the two accused and Abdul's uncle in Karachi, Pakistan. The conspiracy was financed by the uncle from Pakistan.
The duo planned to set fire to a few important spots in the city, including the Oil and Natural Gas Corporation (ONGC) headquarters in Bandra, Gaiety-Galaxy cinema in Bandra and Thakkar Mall in Borivli.
Speaking to mid-day, Salian said, "The evidence collected and presented before the court was voice identification, the phone sets which they used to talk, which were in their names. Also the conversation about the preparations and that they wanted to run away by taking their passports with them was presented before the court."


text:
This chapter reviews some of the physical approaches that supplement the cognitive and behavioural repertoire: specifically, relaxation, controlled breathing, exercise and applied tension. The management of sleep problems is also considered.
Physiological responsiveness is one of the four interacting systems central to the CBT model, along with cognition, emotion, and behaviour. CBT may therefore include interventions focused on physiological symptoms, insofar as they are part of a maintenance cycle in the client's formulation. Of course, physiological problems can equally well be tackled using cognitive, behavioural or physical methods (for example, tinnitus can be eased by changing catastrophic thinking), and by the same token, cognitive, behavioural or emotional problems can be tackled using physical methods. The important point is that the intervention, in whatever modality, should be derived from the formulation. We will look at a number of possible physical interventions, beginning with relaxation.
Physical tension can be part of the maintenance cycle for many problems – anxiety disorders, depression and sleep problems, among others. It may be part of a more general increase in arousal, which includes other physical symptoms, such as increased heart rate, light-headedness, heavy legs and trembling. Such elevated arousal can be reduced by using relaxation, either via specific relaxation exercises or by building pleasurable, relaxing activities into the day – for example, by having a soothing bath or a massage.
The benefits of relaxation should not be discounted, but it should be clear to both your client and yourself how the relaxing activity fits into the formulation. We emphasise this point because in some treatment approaches relaxation training was a line of first attack as part of an anxiety-management programme, with little attention paid to the interactions of tension with thoughts and behaviour. Nevertheless, relaxation has relevance within CBT and can be a powerful tool in testing out beliefs, as well as reducing symptoms directly.
A young man was experiencing anxiety symptoms across a range of situations and was finding some imminent exams highly stressful. Figure 10.1 shows the initial formulation of his problem, relating his beliefs about his work to his emotions, physical symptoms, his worrying thoughts and his behaviour. It is clear that if he could break into the cycle by reducing his physical symptoms, then he may be able to improve his concentration and work more productively, which in turn would allow him to feel less anxious.
Figure 10.1 A maintenance cycle for anxiety about exams
There are a number of approaches to teaching relaxation, most of which rely either on the progressive muscular relaxation described by Jacobson (1970) or the use of relaxing imagery or meditation (or all three). There is some evidence that matching relaxation method to the individual's pattern of symptoms (for example, applied relaxation with clients with predominantly physiological symptoms) may improve outcome, but the evidence is by no means unequivocal (Michelson, 1986), and it is probably better to find out which approach suits your client by trying it out. There are many forms of recorded relaxation instruction available, and we would suggest that you find one you like for your own clients. Rather than describe a specific method, here are some general guidelines for acquiring relaxation skills:
Although a recording has been mentioned as a useful adjunct to learning to relax, the evidence suggests that it is better to go through the relaxation exercises with your client, rather than simply ask them to learn from a recording (Borkovec & Sides, 1979). This is partly because you can then observe the client as he begins to practise and pick up on errors from the start – for example, if he is sitting with tightly crossed legs, or is tightening up his arms and shoulders once another area is focused on. It is also helpful if he can ask questions or express reservations. For example, many clients are concerned that they cannot focus continually on their muscle groups but find their minds wandering; you can encourage them to simply note whatever thoughts come into their mind and to gently direct themselves to return to thinking about relaxation.
It is probably most useful to spend 10 or 15 minutes per session focusing on relaxation training, over perhaps five or six sessions if an approach like applied relaxation (Öst, 1987) is being used as a major component of treatment. The remainder of these sessions can then be used for other agenda items. In other cases, relaxation may play a more minor role, and you may only need to go over the relaxation procedure a couple of times. The effectiveness of the relaxation can be checked out by asking the client to monitor how relaxed he feels following his regular practice sessions and how he feels in whatever situations he applies relaxation. Figure 10.2 shows a possible diary for recording daily relaxation practice, and its effect.
Figure 10.2 Diary of relaxation practice, and its effect
Applications of relaxation in CBT
Where the client is too scared to carry out a behavioural experiment
Behavioural experiments often demand a great deal of courage, particularly if the prediction being tested includes elements such as, 'If I do such-and-such, I will probably feel anxious, but I will not collapse/suffocate/jump over the edge …' (or whatever other catastrophes the client fears). Relaxation can then be used as an aid to facing the feared situation (Rachman, Radomsky & Shafran, 2008) although only as a temporary solution because of the risk of relaxation becoming established as a safety behaviour.
A client with a height phobia was planning to test out his prediction that he would be likely to jump off the cliff if he were to go onto a cliff path. He thought that he would be too anxious to do it 'cold turkey', so planned to use relaxation in the first instance as a way of getting himself onto the cliff path.
To test out a belief about whether symptoms have an organic basis or are anxiety-related
If a client's unhelpful beliefs are focused on the aetiology of his symptoms, it may be possible to test out competing hypotheses by using relaxation.
A woman was fearful that her severe headaches were a symptom of a brain tumour. She practised relaxation on a daily basis and found that as she became more skilled at progressive relaxation, and gradually applied it in more stressful situations, the intensity and frequency of her headaches decreased. She recognised that this was more consistent with an anxiety explanation rather than a tumour explanation.
To interrupt vicious cycles where increased arousal interferes with performance
There are a number of problems where physical anxiety symptoms have a direct effect on performance of a task or function (see Chapter 4, Figure 4.8), and applying relaxation techniques may therefore be useful. For example, anxiety whilst speaking in public, and erectile problems, can both be affected in this way. Similarly, people can have difficulty eating if anxiety is interfering with their swallowing response. In each of these areas, relaxation may make a contribution insofar as it reduces arousal and allows the task to be performed without interference.
To give a break from tension/arousal
An obvious use of relaxation is where increased arousal is experienced as an unpleasant symptom in its own right. This can be the case with those who are chronically anxious and find the physical symptoms themselves unpleasant. In such cases, it is important to check whether the symptoms have an idiosyncratic meaning for your client. For example, does your client believe that the presence of chronic tension means that he is harming his immune system, or is it a sign that he is constitutionally deficient and ought not to have children, or that he can never hope to change? If the meaning of the symptoms seems to be distorted, then this should be tackled as described in Chapter 9. However, it may be that for your client the unpleasantness of the symptoms itself is stoking the problem, and that having a way to reduce this may increase a sense of mastery, which in turn boosts self-esteem, and onwards in a positive cycle. As ever, make sure that you and your client can make sense of what part the physical symptoms are playing in the problem: get out your diagram of the formulation, or draw it on your white board, clarify how the physical symptoms fit in, and hence, what role relaxation would have.
To end a stressful treatment session
If your client has had a difficult and stressful session, as for example, in restructuring traumatic images, then going through relaxation may help him to re-enter the everyday world, before he leaves the session. This can also enhance his confidence that he can experience, tolerate and manage strong emotions.
To provide an opportunity for pleasure
Your client may have insufficient opportunities for pleasant and rewarding activities. Many people thoroughly enjoy muscular or other relaxation, and fitting it into a busy schedule, doing something for himself, may result in improved mood for your client and increased energy for other activities.
To improve sleep
Relaxation can be a useful part of a programme to improve sleep hygiene, particularly if the client is in the habit of being active right up until bedtime (see the section below on sleep).
Common problems associated with using relaxation in CBT
Safety behaviour
The most common problem is that relaxation, as with many other strategies described as 'coping techniques', becomes established as a safety behaviour. This is only an issue where the client becomes trapped by the belief that, for example, 'If I had not relaxed, I would have panicked and then I would have lost control/passed out/gone mad, etc.'. In essence, the client is left with the fear that he could have been overwhelmed by the problem if the relaxation had not allowed him to scrape through. The implication of this is that ultimately he has to face the problem without using relaxation, in order to demonstrate that even in those circumstances, while he might feel bad, there is no catastrophic outcome. It is worth bearing in mind that there is some evidence that the judicious use of safety behaviours may facilitate exposure to phobic objects or situations during treatment, and that this may not necessarily result in poorer outcome (Rachman et al., 2008).
Inability to relax if highly aroused
Past a certain level of arousal, it is very difficult to counter high arousal with relaxation. This can be an issue if the client is panicky, or is highly aroused for some other reason – as in PTSD, for example. In that case, it is more helpful to use a different strategy, for example a mindfulness approach (see Chapter 17) in which the symptoms are viewed with disinterest.
Relaxation experienced as losing control
Some clients experience relaxation as anxiety-provoking rather than anxiety-reducing, often because it feels as though they are losing control. If this is the case, it may be worth exploring the meaning of losing control and then use relaxation to test your client's predictions about what might happen if he did let go.
Debbie had strong beliefs about the value of being in control, and this was associated with many intrusive thoughts about everyday financial issues that were not in her immediate control. She always tried to make sure that she stuck within the rules, and did not like to give herself time to 'play' in case it went too far. She feared that if she did not keep herself under control, she might 'lose it' and become irresponsible. She agreed to experiment with giving herself time to practice relaxation, initially to find out whether she could choose how much control she retained.
Hypersensitivity to small bodily changes
When they first begin to practice relaxation, many clients pick up on small bodily changes of which they were previously unaware. This may occasionally create or increase an attentional bias towards bodily changes, which can be interpreted as indicating a risk to health of some kind (see Chapter 4). If this happens, it should be explored and tested in the same way as other distorted thinking, and hence may provide a useful opportunity to practise evaluating a negative thought.
Charles became aware of tingling in his fingers when he was practicing his relaxation, and was fearful that this may be an indication of the onset of a stroke. He investigated this with his therapist by initially doing some highly distracting arithmetic, counting backwards in 7s, and looking at the effect on the tingling; then focusing on the pressure in his elbow leaning against his chair, and on what sensations he experienced (not tingling, but certainly sensations he had not been aware of until he paid attention to them). This was followed by a discussion about the effect of attention on the perception of benign physiological 'symptoms', and how that could apply to his tingling fingers.
Despite these possible drawbacks, there are many imaginative ways that relaxation can be used within CBT to disrupt maintenance cycles causing distress to clients.
Controlled breathing
The catastrophic misinterpretation of benign physical symptoms is the central process of one well-established model of panic (Clark, 1986). One of the benign symptoms often implicated is hyperventilation, i.e. breathing at a high rate and volume. This can result in symptoms that mimic the person's panic attacks (for example, shortness of breath, light-headedness, feeling hot, unsteadiness) and which are liable to be interpreted catastrophically as indicating imminent death, collapse, madness and so on. Salkovskis, Jones and Clark (1986) developed a strategy of controlled breathing to allow the client to reattribute their symptoms to a more benign cause (i.e. that it is a symptom of anxiety) and, hence break into the vicious circle of misinterpretation that was maintaining the panic attacks. This strategy can be used in order to develop a shared formulation with the client and also as one technique in a graded approach to dealing with panic attacks.
Applications of controlled breathing in CBT
Developing a shared formulation using controlled breathing
The following steps can be used in developing a formulation with the client about the role of over-breathing in panic attacks:
Managing panic symptoms through controlled breathing
Having derived a formulation involving the role of breathing, the client can then be taught to manage the symptoms. Initially, the therapist teaches controlled breathing, first by following a recording at a moderate breathing rate, and subsequently at a slower rate. The therapist then:
This approach is described in more detail in Clark (1989).
Using controlled breathing in behavioural experiments when the client is too scared to continue
As with relaxation, controlled breathing can be used as a short-term coping strategy to allow a client to carry out a behavioural experiment that he would otherwise be too scared to do. He could then move on in a graded way to do the experiment without controlled breathing.
Problems associated with using controlled breathing in CBT
Safety behaviours
As with relaxation, it is very important that the client does not use the controlled breathing as a safety behaviour but instead employs it only as a short-term strategy. If he always uses controlled breathing when he feels panicky, he may continue to believe that 'If I had not done my breathing, I would have collapsed/gone mad … etc.'. Ultimately he has to face the panic symptoms without using controlled breathing, so that he can learn that while he might feel uncomfortable, the feelings are tolerable, and there is no catastrophic outcome.
Using controlled breathing when feeling panicky
Some clients are unable to use controlled breathing when feeling very panicky but may learn to do so if they have more practice when they are not feeling panicky. It is important that there is a shared understanding with the therapist of why it may be helpful.
Presence of physical disorder
Hyperventilation is not recommended in a number of physical conditions, unless medical supervision is available. These include atrial fibrillation, asthma and chronic obstructive pulmonary disease, epilepsy and pregnancy.
Hypersensitivity to small changes in breathing
The client may develop a heightened awareness of minor changes in his breathing, and so care must be taken to interpret these benignly and not as signs of dys-function or precursors of panic (see, for example, the catastrophic misinterpretation shown in Figure 4.5, and the management of panic disorder described in Chapter 14).
Too tense to breathe evenly
It is easier to start the cycle if you suggest that the client focuses initially on the out-breath, as the lungs are relatively empty and the body pushes for an in-breath.
Physical exercise
Extensive research over the past 20 years has established the efficacy of exercise in the treatment of depression (Craft & Landers, 1998), and the NICE guideline on the treatment of depression (NICE, 2004a) recommends that all patients with mild depression should be advised of the benefits of a structured exercise programme. The effect of exercise on depression may be mediated by an increase in endorphins, but it may be associated with other effects of increased exercise, many of which may also be important for clients with anxiety problems (Taylor, 2000). For example, exercise can provide distraction, or can increase self-esteem, as when engaging in a competitive sport. The question is whether intervening with exercise would disrupt a maintenance cycle for your client, and it is worth looking out for symptoms that could be addressed in this way, particularly as exercise can become self-maintaining once the basic skills are learned.
Applications of exercise in CBT
Low mood
The best-established application of exercise is with depression, where apart from the direct effect of increased endorphins, exercise may also provide opportunities for pleasurable and satisfying activity, promoting improved mood. It is often helpful to begin in a graded way, as depressed clients may feel tired much of the time, and may be doubtful that they have the energy for exercise – and may have given it up for that reason. This can be tested out in an experiment, and as it may be early in treatment, this can serve as an example of the empirical nature of CBT.
Low self-esteem
The sense of competence derived from exercise may be relevant for someone with low self-esteem (Fox, 2000).
Chronic fatigue syndrome (CFS)
Chronic fatigue syndrome is a condition defined by persistent fatigue unrelated to exercise, not relieved by rest, and accompanied by other symptoms such as headache, and muscular and joint pains. Exercise can be central to a graded programme where the client can test out predictions about fatigue (Silver, Surawy & Sanders, 2004).
Tension release
For clients with chronic anxiety, or in chronically stressful situations, it can be helpful to test out the benefits of exercise on tension levels. This can be especially helpful with younger clients who may not take to relaxation.
Sleep disorder
There is good evidence of the effects of exercise on sleep, as long as it is regular and is not used close to bedtime, when it tends to be arousing (see below).
Health anxiety or panic disorder
Many clients with health anxiety or panic disorder have beliefs about the risks exercise poses to their health. For example, one man believed that if he exercised, his heart rate would increase, and this would increase his risk of a heart attack. It can be very important to invalidate these beliefs via experiments focused on exercise.
Anger management
It can be helpful for clients with anger problems to test out the effects of exercise on tension levels, particularly if this is followed by a soothing activity such as a relaxing bath.
Problems associated with using exercise in CBT
Becoming overvalued
In some disorders, such as eating disorders and body dysmorphic disorder, exercise is overvalued because of its perceived effect on body shape and weight control. In these cases, you should be circumspect about using it to tackle associated problems such as tension or low self-esteem.
Presence of physical disorder
Exercise is not recommended in a number of physical conditions, such as cardiovascular problems. You should ask your client whether he is aware of any condition that would be a contra-indication for exercise, and seek medical advice if necessary.
Applied tension
Although many anxious clients feel as though they are about to pass out, some people, particularly those with phobic anxiety about blood or injury, frequently actually faint in response to their anxiety (Öst, Sterner & Fellenius, 1989): an initial increase in blood pressure (typical of anxiety) is followed by a sudden decrease, leading to fainting (Öst, Sterner & Lindhal, 1984). In applied tension, the client is taught to increase his blood pressure by tightening the muscles in his arms, legs and torso for a few seconds and then to return the muscles to normal. He is then taught to identify the signs of a drop in blood pressure (provoked, for example, by exposing him to photographs of blood or other injuries) and to reverse the decrease by using applied tension (Öst & Sterner, 1987).
Problems associated with using applied tension in CBT
Safety behaviour
Once again, the major risk of using applied tension is that it can function as a safety behaviour. It is important to help the client to view applied tension as a helpful thing to do when his blood pressure drops, just as it is helpful to look both ways before crossing the road – i.e. based on a reasonable caution about the consequences of not doing so.
Presence of physical disorders
Before using applied tension, therapists should seek medical advice about any client who is pregnant or has a known physical disorder, particularly hypertension or a cardiovascular condition.
CBT and sleep
We will now turn to problems with sleep, implicated in many mental-health problems as well as being common in the general population.
Insomnia is a problem experienced by 10% of adults, and 20% of those over 65 years of age at any one time (Espie, 2010) and can include delayed onset of sleep; difficulty staying asleep, with multiple awakenings; and waking too early. It can be secondary to a range of physical and psychiatric conditions, although most evaluations of psychological interventions have focused on insomnia as the primary condition.
Many of the early CBT treatments focused on relaxation as a way of reducing physical arousal levels, even though client reports about insomnia often emphasise mental arousal – for example, 'I lie calmly in bed, but my thoughts are racing', or 'All the worries of the day come into my mind'. Accordingly, there has been an increasing emphasis on cognitive approaches to sleep problems (Harvey, 2002), as well as attention to other physiological and behavioural aspects. We shall therefore look at the processes which are currently thought to be involved in poor sleeping, taking as an example Cara, who was highly successful in business as well as being committed to her teenage children. She was chronically unable to fall asleep, and also woke repeatedly in the night and so she had relatively few hours sleep.
Processes implicated in poor sleeping
Unhelpful automatic thoughts and beliefs in bed or by day
Cara believed that if she did not have six hours sleep then she would be unable to think productively or relate effectively to her family or colleagues; that she ought to be able to control her sleep, as she controlled other aspects of her life; and that any tiredness she experienced in the daytime was attributable to her insomnia (rather than a result of a busy day with no planned breaks and no time for relaxation).
Safety behaviours, including monitoring internally and externally
When in bed, Cara repeatedly checked the clock; she wore ear-plugs and used a special cushion which she believed increased her control over falling asleep; she monitored her body for signs of wakefulness.
In the daytime, she tried to avoid complex work following a bad night; she monitored her body for signs of tiredness and for signs of poor concentration.
Poor stimulus and temporal control of sleep behaviour
When she went to bed, Cara took a book and an iPod in case she could not sleep; she spent long periods of time wakeful in bed, reading and listening to music (poor stimulus control).
If she had a disturbed night, she would lie in, if possible, and go to bed early the next night, often when not sleepy (poor temporal control).
Increased mental arousal and possibly physical arousal
As she lay in bed, Cara had many worrying thoughts and tried to work out solutions to them (mental arousal).
Poor sleep hygiene
In order to tire herself out, Cara went to the gym after her evening meal had settled; she had a glass of whiskey in order to settle herself but then busied herself with household tasks before going to bed.
Distorted perception of sleep
Cara significantly underestimated how long she slept, and judged how well she had slept in terms of how she felt on waking, at a time of 'sleep inertia' when very many people feel heavy and tired.
Interventions for sleep problems
As with other problems, interventions are planned on the basis of a detailed assessment and formulation, taking account of whatever maintaining cycles seem most relevant for the particular client. The most common interventions include:
Re-evaluation of unhelpful or distorted thoughts and beliefs
Unhelpful cognitions can be tackled using verbal challenging and behavioural experiments.
Cara identified her thoughts about needing to be in control as particularly distressing, and challenged these verbally by looking at alternative perspective on controlling sleep (was it common for other people to be able to control when they slept? What was the evidence that they could/could not? What would she say to a friend who said that she should be able to control her sleeping? What were the pros and cons of thinking that way?)
Cara also tested the accuracy of the thought about needing six hours sleep by doing a behavioural experiment. For a number of days she recorded how many hours sleep she had, and then did ratings of how tired she felt at work, and rated how productive she had been in the morning and afternoon of each day. Although she was not 'blind' to the amount of sleep she had had, she still found that generally she was reasonably productive on most days at work. Although she felt tired on some days, the factor that made most difference to productivity was whether she was doing 'desk' work after lunch, when she concentrated poorly, whether she had had a good night or not. By contrast, she was highly effective if she was doing 'people' tasks, whether or not she had slept well.
Reduction in safety behaviours
Insofar as safety behaviours often prevent the disconfirmation of unhelpful beliefs about sleep (e.g. 'I sleep so badly I could never manage without my ear-plugs'), they need to be removed so that beliefs about the importance of sleep can be softened.
Cara began by moving her clock out of sight, so that she could not check the time. She also stopped wearing her ear-plugs. Although it was initially difficult not knowing what the time was, she recognised that it reduced the pressure to get to sleep. Similarly, she found that she was not disturbed if she did not wear her ear-plugs, and felt that this further decreased her sense of being an insomniac.
Improved stimulus and temporal control
This intervention has been extensively evaluated since Bootzin's (1972) paper. The approach was based on the notion that consistent cues are necessary to allow the client to clearly differentiate environmental and behavioural sleep cues from non-sleep cues, and to allow the body to acquire a consistent sleep rhythm. There are debates about whether this hypothesis is correct, but the approach has been shown to be effective in rapidly reducing sleep-onset latency. It can be difficult for clients to follow, because in the early stages of the procedure, tiredness may increase. Clients may need a great deal of encouragement to continue. A good description of the procedure can be found in Espie (1991), and the main elements include the following:
Decrease mental arousal
Insomnia may be maintained by a failure to 'tie up loose ends' before going to bed so that unresolved issues from the day rush into the mind. It may be helpful for your client to set aside time in the evening (though not immediately before going to bed) to experiment with writing down/thinking through issues from the day, including their emotional impact. If this is not sufficient, and there are themes that recur or are more troubling, then it may be helpful to rehearse cognitive re-evaluations of these thoughts (as outlined in Chapter 9) so that the client is prepared in advance.
A woman frequently worried about being an unsatisfactory parent, and the ways in which this would affect her children later in life. She looked at the evidence for her being a bad parent, and at the determinants of her children's future success. She then summarised this in a phrase that she thought encapsulated the alternative view, namely, 'I only have to be good enough, no one can be perfect; giving them love is the most important thing.' She kept the more detailed evidence recorded in her therapy notebook.
Decrease physical arousal
Although the evidence for increased physical arousal in insomnia is unclear, many studies have shown that progressive muscular relaxation has some impact on sleep-onset latency, on total time slept and, importantly, on the quality of sleep perceived by the client. Furthermore, many clients enjoy muscular relaxation. It seems to make no difference which relaxation approach is used.
Poor sleep hygiene
For most clients, general information and advice would include:
Although none of these elements would be sufficient to maintain chronic insomnia, they could each exacerbate sleeping problems.
Problems in sleep management
Safety behaviours
Strategies that are initially useful for sleep hygiene can develop into safety behaviours. Encourage your client to experiment with using the strategies flexibly, to challenge the belief that they are essential for his well-being.
Undisclosed drug use
Your client may not respond to psychological interventions if he is using drugs that promote wakefulness.
Sleep problem secondary to another problem, or not insomnia
A sleep problem may not respond to psychological interventions if it is secondary to another psychiatric or physical condition. In such cases, the primary disorder should be treated, using a cognitive behavioural approach if appropriate, for example with depression. Neither will it respond if it is a sleep disorder not classified as insomnia (e.g. sleep apnoea, nocturnal myoclonus or restless legs).
o to reduce general arousal
o to provide pleasure
o to facilitate exposure to anxiety-provoking situations.
o relaxation functioning as a safety behaviour
o relaxation being experienced as losing control
o hypersensitivity to small bodily changes.
Learning exercises
Review and reflection:
Taking it forward:
Further reading
Benson, H. (2000). The relaxation response. New York: Avon Books.
This is a revised edition of a 1970s classic guide to systematic relaxation and meditation. It offers ideas for developing a range of different relaxation exercises.
Espie, C. A. (2010). Overcoming insomnia and sleep problems: a self-help guide using cognitive behavioural techniques. London: Constable Robinson.
An easy to read self-help book which is based on practical applications of CBT.


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text: Human Rights Observatory Obama Names New Ambassador to Russia President Barack Obama has named veteran diplomat and Eastern European expert John Tefft as the new ambassador to Russia. Tefft is long experienced in diplomatic circles within the former Soviet Union, having served as Obama's ambassador to Ukraine and former President George W. Bush's ambassador to Georgia and Lithuania. Tefft may be one of the most qualified U.S. diplomats to take up residence at the embassy in Moscow at this time of heightened tensions over the crisis in...Read complete article© Voice of America - Tuesday, July 29, 2014


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text: Human Rights Observatory US to Review Refugee Numbers, Resettlement Process The Obama administration would like to further increase the number of Syrian refugees that it resettles in the United States, says the State Department. But U.S. officials are balancing the desire to resettle more Syrians with the need to conduct thorough background checks on those considered for admission. VOA State Department correspondent Pam Dockins has the story.Read complete article© Voice of America - Thursday, September 17, 2015


text:
With the Custer State Park Buffalo Roundup serving as the busy tourist season's final hurrah, the park and region are now entering a quiet time during which wildlife, staff and a few lucky stragglers passing through get to experience something different. It's a pretty magical time, a time when the park seems off-the-clock, and in its truest form. While not every amenity is available, the most important is — experiencing a world-class park — with the added bonus of little traffic and turning leaves.
Custer State Park Resorts started the annual Friday night Harvest Feast series seven years ago to celebrate the end of the busy summer season and lure visitors to experience the magic of fall in the park. The wine-paired, five-course meals are served in the historic State Game Lodge, and take place over four Fridays each October.
Custer State Park's historic State Game Lodge plays host to the park's annual Harvest Feast every Friday during the month of October.
According to Custer State Park's Executive Chef Chris Keller, this dinner series gives he and his young team of culinary upstarts a chance to flex their creative muscles, take some chances and try for great things without the pressures of feeding the summer masses. Chef Keller introduces each course (usually with his team members craning their necks from the doorways to see how diners are responding) and the whole crew is available throughout and after the meal to discuss any aspect of the dining experience.
As Chef Keller admits, the summer through the Roundup (during which him and his dedicated team can pull some insane hours—the uncelebrated part of their profession) is about doing what they can to make sure everybody is happy and fed. The menu at park restaurants like the State Game Lodge is definitely elevated beyond the mundane — it includes popular dishes featuring indigenous animals, like the Elk Osso Bucco or Rabbit & Rattlesnake Sausage. Other dishes incorporate pheasant, trout and, of course, buffalo. But often it's the typical burgers, sandwiches and salads that feed the thousands daily. So the Harvest dinners are a refreshing opportunity to reach more in the direction of fine dining and take more risks.
The chef's love of Southwestern flavors influences the State Game Lodge's year-round menu, and was evident during the first week of the Annual Custer State Park Harvest Feast (see the third course, below). In subsequent weeks, diners will also see the influence of Keller's twenty-plus years as a chef in Colorado and his Culinary Institute of America - Hyde Park training in traditional French techniques. A sampling of dishes from upcoming menus includes Raspberry Ale Braised Pork Belly with Blueberry Black Pepper Jam, Roasted Fennel & Carrot Soup, Buffalo Ravioli with White Truffle & Black Garlic Cream Watercress & French Bread Crisps, Venison Tenderloin With Lingonberry Glaze with Goat Cheese Risotto Cake & Roasted Root Vegetable. If any of these combinations or ingredients seem adventurous to you, trust me when I say stepping out of your food comfort zone will be rewarded.
My favorite thing about the first Friday night's meal, held October 9th, was that it held so many first-time experiences for me and many others dining that evening, judging by questions other diners had for the Chef and wine representative from Cask & Cork, a local distribution company providing wine for the night's meal.
First course - Blue Point Oyster with Blood Orange Foam. Finally, my first experience with raw oysters and I can say that they're not really my thing, texturally. The course was two mild Blue Point Oysters, an Atlantic variety from New York and Connecticut, punched up with a citrusy blood orange foam. A testament to the chef and his team though – I can honestly say that the delicate foam did make them tolerable for me. The pairing of Picpoul de Pinet, a highly-acidic French white I'd never heard of, let me quickly forget any displeasing and lingering personal feelings about raw oysters. My wife, who loves all things fishy and/or shelled, had no qualms with the slimy beasts and thought they were delicious.
Second Course - Sous Vide Beet and Goat Cheese Salad with White Truffle Vinaigrette & Red Wine Vinegar Powder. This was my first time trying sous-vide beets or red-wine vinegar powder. It was also a new experience smelling buttery popcorn notes from the paired Pinot Noir ( that's my take, tasting notes by actual experts might call that more a hint of earthy oak, cherry cola or hints of rose petal). I will also say that this was probably my favorite wine pairing of the night. The chef and distributor had chosen Kokomo Pinot Noir and it definitely had great play with the salad and its components. I also learned from Tate – the wine distributor – that the buttery notes of the wine are similar to what you get from a higher-end chardonnay, and come from the use of French oak barrels during aging (versus American oak) which I'll remember next time I get that silky, buttery smell from a wine.
Chef Keller's Sous Vide Beet and Goat Cheese Salad with White Truffle Vinaigrette & Red Wine Vinegar Powder.
Third Course - Lava Lake Lamb Kebob with Smoke Ancho Mole & Cucumber Creme Fraiche. For many in the crowd, the Smoked Ancho Mole was a first. For me it was the amazing Cucumber Creme Fraiche. Paired with tender lamb chunks from the kebob, the taste combo was like a high-end lamb gyro sans pita bread. This was not a bad thing. In fact, it was the course I immediately wanted more of. It was paired with a bold Rule Cabernet Sauvignon, which balanced the strong mole flavors nicely.
Fourth Course - Red Deer Chop with Yellow Chanterelles & Huckleberry Bordelaise. Being from South Dakota, I've had deer many ways, and have found that outside of pepper sticks or jerky, I'm about as fond of it as I am of oysters. I would have not have ordered this from a menu and I would have missed out. I can say the common sentiment of the dining room was that for nearly all, this was also their first time, not just enjoying, but straight loving venison. The Red Deer (or maybe you know it by: the Monarch of the Mountain, Red Stag or if you're European, the Red Elk) chops from Australia were insanely tender and meaty – not gamey or tough like North American deer might be considered. The deer and black truffle mushroom potato croquette, paired with The Crusher Petite Syrah, were amazing.
Fifth course - Rhubarb & Green Peppercorn Crepe with Housemade Blackberry Ice Cream. Between sautéed strawberries and the mild peppercorns, this dessert was really like a slightly savory take on berries and ice cream with a presentation like a pasta dish. Like the other courses, this was another where the wine pairing really harmonized well with the dish. The subtle fruit and floral qualities of the Riondo Prosecco Spago Nero ended the two-hour plus event on a high note.
Of course, dining in the Historic State Game Lodge nestled in the breathtaking natural setting of Custer State Park elevated the entire night further. Since we were staying just steps away at the Creekside Lodge that night, my wife and I made the most of our night out with a post-dinner chat sitting around the State Game Lodge's ancient stone fireplace. Our exciting walk back to our room included dodging buffalo chips (couldn't miss them all) and keeping an eye out for actual buffalo, but it was made easier as our eyes adjusted to the black night with the help of the brightest sky of stars you'll ever see. The whole evening was something we'll remember for years.
Our reward for the previous night's extravagance, a beautiful fall morning in Custer State Park as seen from our room at the Creekside Lodge.
I wish I could come back for all four dinners, or at least for the final one the night before Halloween, when it's rumored the chef and his crew pull out all the stops and everyone is encouraged to wear costumes. Life is busy and it probably won't happen, but I encourage others to take advantage of this one-of-a-kind event.
The next three dinners take place the next three Fridays — October 16, 23 and 30 at 7pm. Space is limited, so call today for reservations - (605) 255-4541; cost is $75 per person. Rooms are available for $139 at Creekside Lodge by calling 888-875-0001. Visit http://custerresorts.com/specials/7th-annual-harvest-feast-wine-dinners1/ to see full menus or for more information.
About the Author
Mike, by accident he ended up in sales and marketing; Mike's education and background is in journalism, with an emphasis in photojournalism.
Having spent most of his life in various South Dakota towns on the east-side of the Missouri River – like Huron, Vermillion, Brookings and Pierre – Mike followed a girl west to Spearfish. He has thoroughly enjoyed the past thirteen years there.
What Mike loves most is time spent around the Hills with his family, whether it's in Spearfish Canyon, at a Black Hills attraction or at Spearfish City Park and the DC Booth National Historic Fish Hatchery. He also loves dusting off his camera every now and then for a shoot, making a good meal and washing it down with a great beer.
| More articles by the author


text: This will be a pretty basic game. The setting is in preparation for March Maddness. You have to have a lot of food for all of the athletes. The NCAA wants only the best food and the best chefs to feed everyone during the events. MAFIA The mafia are all about money and the prestige of cooking for March Maddness. They are willing to do anything to get rid of the competion. Not to mention, their cooking may be lacking... Head Mafia: This person gets one free insta kill during the game as long as there are more than 5 people left. Mafia: The rest of the mafia members who work with the Head Mafia. As a group, they will get one night kill. They can also pm eachother. INNOCENTS These are the other chefs that want to help make food for March Maddness. They depend on their skill and their intelligence to weed out the mafia. Detective: Is a Master Chef. He only cares about the quality of the food. In his endevor to make sure only good chefs will be chosen he investigates. Once a night, whoever has this role will send a private message to the Mayor asking the idenity of someone's role. He can use that info as he wishes. (can not post the result until the Day time results are posted though) Doctor: Is an March Maddness Officail. Once a night, they can pick one person to protect from a mafia hit that night. Whoever has this role will send a private message to the Mayor letting him know who they'd like to protect. The person under protection STILL is vulnerable to the daily lynching. The doctor CANNOT protect the same person two nights in a row. Rules: Daytime is from 9:00AM to 10:00 PM. (Unless I get the results posted sooner) Each person needs to vote to eliminate a person between those times. I will accept the votes until 10:02 PM Cyclone Fanatic time....no exceptions. All votes must be in bold. If you are unable to do so, just indicate that you are on a phone or something. No editing of posts of any kind. Only the mafiai may send private messages amongst themselves. No outside communication about this game otherwise. If you are not active, I will kill you off. Being active is completely at my discretion. A betting thread will be set up to bet on this game. I will add rules as I see fit. Players: 1. MNCyGuy 2. rworkman83 3. cloneu 4. Cybyassociation 5. Flag Guy 6. BCforISU 7. RhoadsRage 8. TheCaptian 9. Tigershopps31 10. wolverine68 11. Gordyo5 12. michaelrrr 13. CyclonesRule 14. galactawitz 15. merrtb4224


text:
MOVIE SYNOPSIS [ General Audiences ] With production of USA, this film of 2013 has been directed by Iturri Sosa. You can watch The Florist online on TV cable or theaters with original audio in English at different dates. This film premiered in theaters in 2013.
Rating: 5 by 8 users./
Runtime: 7 minutes
Laura Poe, David Roya, Thomasin Foshay, Patrick Mellen and Doug Willen.
Short film, Drama, Criminal.
7-minute film (full movie) directed by Iturri Sosa.
The original audio of The Florist has dialogues in Dolby Digital, it was produced in USA.
It premiered in cinemas or television in 2013.
Screenplay written by Josue Mendez Goetz and Iturri Sosa.
Iturri Sosa.
Without commercial breaks, the full movie The Florist has a duration of 7 minutes; the official trailer can be watched in streaming on the Internet. You can watch this full movie free in EnglishDolby Digital in movie TV channels, renting the DVD or with VoD services (Video On Demand player, Hulu) and PPV (Pay Per View, Netflix).
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text:
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|The following is based on Fallout 4 cut content and has not been confirmed by canon sources.
The radicorn is a cut paper note in the Fallout 4 add-on Nuka-World.
I had another crazy, fucked up dream again last night about the unicorn. It was chasing me like last time, and I could see it staring me down, judging me, like it knew where I buried the bodies. And then its head split in two and more legs burst through its chest like a radicorn or something. I was so terrified I woke up and had to write this shit down. Last time I eat squirrel on a stick before bed.
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