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tag:blogger.com,1999:blog-54677486439288101212018-09-29T01:30:55.528-07:00Half Assed FitnessRebeccahttp://email@example.com:blogger.com,1999:blog-5467748643928810121.post-70659038860131530382017-07-21T08:30:00.001-07:002017-07-21T08:41:05.898-07:00Sugar Is Killing UsI saw this posted over at Ditch The Carbs this morning. It goes along with my post Death Wish
from back in May.

It's a cute video but this really needs to be taken seriously.

Do yourselves a favor and stop eating boxed and bagged foods. If you don't, you need to come to grips with the fact that you are killing yourself. Slowly, but surely.Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/07/sugar-is-killing-us.htmltag:blogger.com,1999:blog-5467748643928810121.post-64173596716372298782017-07-13T23:09:00.003-07:002017-07-13T23:09:56.096-07:00More Alternative Methods To The RescueI'm simultaneously annoyed, frustrated, and thrilled at finding a new way to clean my face.

For 30 years (or more) I've had blackheads and acne issues. My pores are excruciatingly large and therefore prone to filling with junk and causing me to break out. I've always had combination skin, dry around the cheeks and oily across my forehead and around my nose. As a teenager, I usually used an astringent to clear up the oil but it never did anything for the blackheads.

Recently, I ditched all of my other moisturizers for coconut oil, including my face lotion which I usually only used right after a shower. The coconut oil has been great. It's been moisturizing and kind of evening out my skin, I've noticed my skin hasn't been nearly as oily in general. But again, it does nothing for the blackheads and that's what's been driving me the most crazy for the longest time.

Well, thank God for the internet once again because a new search on how to deal with this problem, naturally of course, has brought me this:

The Oil Cleansing Method

Sounds crazy, right? Well, I was halfway there by using coconut oil, it just needed a little bit of tweaking.

Wellness Mama has done it again, I find all kinds of great info on her site. She describes using a mixture of oils to clean your face with by rubbing it in, letting it sit, and then gently steaming and cleaning the oil off with a wet wash cloth.

I've only been doing this for two days and I can see major improvement in the reduction of blackheads!!!

I was so close, if I had been putting the coconut oil on before my showers, I might have seen a difference, or maybe it really needed to be a combination of oils. Right now, I'm using a half and half mix of olive and avocado oil since that's all I had on hand. I may just stick with that since the improvement has been so great.

This post doesn't have much to do with diet or fitness, which are my usual topics but I just had to talk about this. Also, since I've switched to #lchf, my weight has stabilized and I don't have as much to share. It's working.

Hopefully this will help someone else before they spend 30+ years annoyed by their skin. I couldn't be happier!Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/07/more-alternative-methods-to-rescue.htmltag:blogger.com,1999:blog-5467748643928810121.post-7689318192399592682017-06-23T12:18:00.001-07:002017-06-23T12:18:57.040-07:00Probably The BEST #lchf Recipe YetOMG!!!

Honestly, I don't think I'm overreacting just because I've had nothing to eat all day. I didn't even feel hungry at 7:30 pm when I started cooking. That is waaay late for me, but I was busy today. Getting Shit. Done.

I'm typically a recipe gal. I don't do well without the boundaries and guidelines a recipe provides but that is typically just a starting place for me. My real strength lies in doctoring recipes. I always cook them to the letter as much as I can the first time but then once I have a baseline, I like to critique and evaluate them for ways to make them better.

This is more of a mashup than a recipe edit.

I found this great recipe at Damn Delicious and it is fabulous on it's own. I think it's really cute how she says "this is just one of those dishes to make on your "cheat day". LOL. Little does she know, she's made a perfect #lchf #keto recipe that pretty much anyone doing #lchf or #keto could eat every day of the year.

Garlic Butter Shrimp

Ingredients:

 8 tablespoons (1 stick) unsalted butter, divided

 1 1/2 pounds medium shrimp, peeled and deveined

 Kosher salt and freshly ground black pepper, to taste

 5 cloves garlic, minced

 1/4 cup chicken stock

 Juice of 1 lemon, or more, to taste

 2 tablespoons chopped fresh parsley leaves

Directions:

 Melt 2 tablespoons butter in a large skillet over medium high heat.

 Add shrimp, salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.

 Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute. Stir in chicken stock and lemon juice. Bring to a boil; reduce heat and simmer until reduced by half, about 1-2 minutes. Stir in remaining 6 tablespoons butter, 1 tablespoon at a time, until melted and smooth.

 Stir in shrimp and gently toss to combine.

Now, this is fabulous on it's own but add it to another #lchf recipe I've recently found and it's a match made in heaven!

Butter Fried Green Cabbage

Ingredients:

1½ lbs shredded green cabbage

3½ oz. butter

salt and pepper

Directions:

 Melt butter in a frying pan.

 Sauté the shredded cabbage on medium heat for at least 15 minutes or until the cabbage reaches desired color and consistency. (I go for fairly singed)

 Lower the heat a little towards the end. Stir regularly. Season with salt and pepper to taste.

So much buttery goodness!!!

Seriously, do yourself a favor and try it. It may just be your new favorite thing! This is definitely going in my weekly rotation!

Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/06/probably-best-lchf-recipe-yet.htmltag:blogger.com,1999:blog-5467748643928810121.post-46391585279324996182017-06-19T10:43:00.000-07:002017-06-19T12:09:43.816-07:00Drink. Water. NOW!I spent over 6 hours with friends and family yesterday. During that time, I was the only one who used the restroom, 3 times! I was also the only one of us out of 8 people that was drinking water. This is not an uncommon theme. I've noticed the same thing at work. Not so much the number of times people use the restroom, ain't nobody got time for that, but the water thing. If anyone is drinking anything at their desks, it's usually coffee or soda.

Now, I drink my fair share of coffee, at least a couple of cups each morning and most evenings I have one or more alcoholic beverages. But I always, always, drink water as well and sadly, I seem to be fairly unique in this. Friends have made fun of me for not getting hangovers, I think it's safe to say that my water habit is a big reason for that.

My Mother, a 67 year old woman thinks Gatorade hydrates her better than water. WTF? I've also had people say that they don't drink water so they don't have to go to the bathroom. You realize that that's actually a good thing, right?

Drinking enough water is very important and I'm not even going to pretend that I always drink as much as I should. The old adage of eight, 8 oz glasses of water a day is of course a generic guideline but it's not a bad one and that's why I try to shoot for.

Most people are not getting enough water. Rodale Wellness says that "In fact, most of us function in a chronic state of dehydration."

Attempting to function without enough water is similar to trying to run a car that doesn't have enough oil to lubricate its system. And what happens to a car that isn't lubricated? It heats up, and the engine can crack and get damaged. A similar effect occurs in the body when you're not well hydrated, which often happens because you're too busy and your system is running too fast and too long without a break.

There are a host of problems that arise from or at least are aggravated by dehydration: allergies, joint pain, constipation, depression, irritability, or mental fog, bad breath, dry skin, muscle cramps, and many more. You'd be surprised what a big difference a little water can make.

The easiest way I've found to make sure I get the most amount of water each day is by using a 32 oz Nalgene.

Just one of these is half of the recommended daily amount and still I would guess, more than most people typically drink in a day.

It's not really that hard. I usually finish one during the workday and then I refill it again and keep going. Having a bottle this large, reduces the number of times it needs to be refilled which gives me less excuses for not getting around to filling it. And of course, I'm not using bottled water and wasting all of that plastic every day which makes me happy.

There are reusable water bottles of every size, material, and design out there...you just need to find one that resonates with you and that will work for your lifestyle.

Do yourself a favor; drink. water. NOW!!!

Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/06/drink-water-now.htmltag:blogger.com,1999:blog-5467748643928810121.post-51014380673417202322017-06-16T09:12:00.000-07:002017-06-16T09:56:09.810-07:00Versatile SpinachDid you know that raw spinach and cooked spinach have very different nutritional profiles?

According to Vegetarian Times:

Raw Spinach Benefits: [Raw spinach] is rich in many essential nutrients, some of which are more available to our bodies when we consume them raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium.
Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.
Getting a mix of both in your diet is a great way to keep variety in your life and increase your overall nutrition levels.

As an added #lchf bonus, you will get the extra benefit of a higher fat content (and deliciousness!) when cooking your spinach in butter.

I've taken to cooking most of my greens fried in butter with garlic and onions. So yummy!

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/06/versitile-spinach.htmltag:blogger.com,1999:blog-5467748643928810121.post-74593405985767908322017-06-12T10:23:00.000-07:002017-06-12T10:23:04.407-07:00Change Is Hard!No one wants to give up their favorite foods and their "occasional" guilty pleasures. Living without pasta and chocolate may seem like end of the world events but I'm here to offer a different approach.

Don't give up anything (at first) but make sure to add something healthy to make up for some of your bad habits.

Drink too much alcohol?

Drink one extra glass of water a day, then two, then three. It only takes a few seconds to choke down a small glass of water. A lot less time than it does to drink a beer. Do it first thing when you get up, when you are filling the coffee pot, brushing your teeth, whenever you think about it. Don't resist! Your liver will thank you.

Don't eat enough veggies?

Throw a couple into random dishes, spaghetti is a great place to hide diced zucchini. You can't even taste it.

I add peas to my tuna mac, I like the contrast and the occasional "pop" of the peas in my mouth. Don't like peas? Try some other veggie diced real small.

Making meat? Add a frozen veggie side* and eat it first to get it out of the way. No harm in adding butter to make it better! Or kick up your cooking a notch and add sauteed mushrooms and/or onions to your meat. Impress your friends and loved ones! *Fresh is better but I realize not many people actually cook anymore.

 Do you eat eggs?

Eggs and veggies were made for each other. Just dice them small and scramble it all together. If you don't like crunchy veggies, add them first and then just stir in the eggs a minute after the veggies are in.

Mushrooms, tomatoes, green peppers and green onions are always tasty with eggs. Whatever you can find in the fridge. It's easy!

 Eat too much sugar?

Try to add something/anything to up the nutrition value. Ice cream? Add peanut butter or fruit for protein and nutrients. Candy bar? Can it at least be a Snickers? If not, make a deal with yourself to add an extra scoop of veggies at the next meal.

Did you drink a Unicorn Frappe? I'm not sure there is much hope in this case, just forgive yourself, move on, and promise never to do it again.

It's little things like these that will help bring awareness to your eating habits and over time I've found that I start seeing results like better digestion, less hangovers, clearer skin that make it that much easier to move forward to even better food choices (a little more veggies, maybe a little less sugar?). And once you see that vegetables and water really aren't that bad...you get over your aversion and can move toward acceptance.

It's all about the baby steps or in other words, giving it a half assed try.

Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/06/change-is-hard.htmltag:blogger.com,1999:blog-5467748643928810121.post-92143939405014394622017-06-06T12:34:00.000-07:002017-06-06T12:34:46.484-07:00Tooth TruthDid you know that you don't have to lose your teeth as you get older? When I was younger I assumed that everyone loses their teeth, no matter what they do.

Dr. Jack Cottrell, president of the Canadian Dental Associations says

"We absolutely can keep our teeth healthy for a lifetime [...]"
Trauma, disease, and lack of care are the main culprits in tooth loss and all of these things are more or less preventable.

After asking this question of my dentist and finding out it wasn't true, I was motivated to take better care of my teeth and now I'm fully committed to dying with my own teeth in my head! I have had some trauma to one of my front teeth from a bike accident so that one might be the exception but the rest of them have no excuse!

Now that you know this, does it change the way you think about the health of your teeth?

For me, flossing was the one major habit that I had a hard time with. But in this article I provide the tip that made all the difference in the world. I hope it helps you too!Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/06/tooth-truth.htmltag:blogger.com,1999:blog-5467748643928810121.post-18135694558017214612017-05-31T10:33:00.000-07:002017-07-12T07:30:36.824-07:00Chia Seed Banana Breakfast PuddingOK, I've got to admit; I didn't think I would like this. Using chia can sometimes come with textural results you weren't expecting. But I needed something different for breakfast and after trying it today, I'm looking forward to having it again tomorrow!

I used a very ripe banana, so ripe I almost changed my mind and put it in the compost but, I thought what the heck and tried it anyway. The result is sweet deliciousness! I also put it in the food processor since hand mixing just wasn't getting the consistency I wanted. The results were perfect. After setting up overnight, it's not slimy, or gritty, or too thick as some of the commentors mentioned.

This is a little higher in carb than I like to shoot for in a meal but for a change of pace, and as long as you don't eat too much in one sitting, it hits the spot.

Found at lowcarbhighfatrecipes.com

Chia Seed Banana Breakfast Pudding

Ingredients

1 Can Coconut Milk full fat

1 Medium or small size banana, ripe

1/2 tsp Cinnamon

1/2 tsp Salt

1 tsp Vanilla Extract

1/4 cup Chia Seeds

Instructions

In a medium size bowl mash the banana until soft enough to stir.

Add the remainder of the ingredients and stir until combined.

Cover and put in the fridge overnight (or at least 2 hours)

Enjoy!

By Vala Vincent

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/chia-seed-banana-breakfast-pudding.htmltag:blogger.com,1999:blog-5467748643928810121.post-35826139445636804102017-05-26T10:26:00.000-07:002017-05-26T10:26:53.789-07:00Low Carb Buffalo Chicken SoupThis is one of the better #lchf recipes I've found lately.

First, it's quick. I started with uncooked chicken breasts and it still took less than 30 minutes to make.

Second, it's easy. While the chicken is cooking, mix everything else together, heat it up and when the chicken is done, mix it into the soup. Done. Doesn't get much easier than that.

And if you've been missing buffalo chicken on your #lchf diet like I have, this will satisfy that craving!

From I Breathe I'm Hungry:

Low Carb Buffalo Chicken Soup Recipe

Serves: 4 servings

Ingredients

2 cups cooked chicken, shredded

4 oz cream cheese

3 Tbsp butter

⅓ cup Frank's Red Hot Sauce

4 cups chicken broth

½ cup Half and Half

Salt and pepper to taste

¼ cup celery, chopped (optional)

1 Tbsp blue cheese dressing (optional)

Instructions

Combine the cream cheese, butter, hot sauce, chicken stock, and Half and Half in a blender and puree until smooth. Transfer to a small saucepan and cook until hot but don't let it come to a boil. Just before serving add the shredded chicken, celery and blue cheese if using. Taste and season with salt and pepper as desired.

And with an approximate nutrition breakdown per serving like this:
406 calories, 27g fat, 5g net carbs, 29g protein, it's the perfect #lchf #keto recipe.

Enjoy! Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/low-carb-buffalo-chicken-soup.htmltag:blogger.com,1999:blog-5467748643928810121.post-23107244259583910602017-05-24T05:00:00.000-07:002017-05-24T05:00:03.199-07:00Processed Foods - What Is That?I think the term processed foods is way too generic for a lot of people to understand. I was reading an article the other day that said "it's important to remove processed foods from one's diet to keep as many toxins out as possible". What do you think of when you hear that term? I just kind of glossed over it like a lot of people probably do.

I like this definition from Healthy Eating SF Gate:

You can determine whether a food is processed by looking at the ingredient list. The longer the ingredient list, the more processed a food is likely to be. Processed foods are usually found in the center aisles of the grocery store and are more likely to contain ingredients that you are not able to recognize or ingredients that you wouldn't have in your kitchen. Avoid foods that you wouldn't be able to produce or make yourself at home. Stick to unprocessed, natural foods, mostly found on the periphery of the grocery store, such as vegetables, fruits, eggs, meat and other single-ingredient foods.

Here is a sampling of what processed foods are:

Pasta

Cereal (even the healthy kind)

Bread

Granola bars (yup, even the healthy ones)

Crackers, cookies

Dried fruit (unless you make it yourself)

Margarine

Any mixes or instant foods - any "just add water" type foods

Fruit juices, soft drinks, drink mixes, flavored water

Convenience foods, pre-made meals, such as microwave meals and frozen meals. (I know, I used to advocate some of these. I've learned!)

Candy, candy bars, snack cakes, snack mixes, jerky, chips

Microwave popcorn

Fast food, pretty much all fast food

Salad dressings, sauces

Anything labeled "light", "low fat" or "fat free"

Atkins and Weight Watchers foods. Any brand that sells a product to fill a "diet" niche.

There are many, many more

Do you know what this list is? It's about 80% of what's available at the grocery store.

Not all processed (read: boxed and bagged) foods are horrible. There are some redeeming items like un-roasted, un-salted nuts. These come in a bag but they are healthy overall.

The main thing to look for is the number of carbs. That's really all you need to check, the rest is sort of irrelevant, even the sugar levels because if it's got high sugar, it will have high carbs as well.

If an item has more that 10 carbs per serving, find an alternative! A ketogenic diet has a max carb intake of 20 carbs per day. A Low-carb diet is 50 or less.

If you have a serving of spaghetti noodles for dinner, you are already at 40 grams! Just for the noodles alone. Instead, you can have a bowl of spaghetti sauce (homemade is best!) with meatballs and maybe some zuchinni zoodles and you're only looking at 10 grams (give or take depending on brands) for the whole meal. All of the flavor is in the sauce anyway.

I think the more labels you read with this carbohydrate criteria in mind, the more you will see boxes and bagged convenience food as, "not food". Because they are not. They are sugar, fillers, flavoring, and chemicals. That's about it.

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/processed-foods-what-is-that.htmltag:blogger.com,1999:blog-5467748643928810121.post-29869043280271177402017-05-22T05:00:00.000-07:002017-05-23T07:23:51.012-07:00MindsetWhen I was mainly counting calories as my weight control regimen, there were 3 foods that I had absolutely no problem avoiding because they were waaay to costly in the amount of calories they had:

Pizza - 300 calories a slice and it takes a minimum of two pieces to stop my hunger. That's half of my daily allotted calories in one meal!

Cheesecake - Just no. About 1000 calories for a decent sized slice.

Doughnuts - Calorie count varies depending on the doughnut but it's high and no doughnut I've ever eaten has ever stopped me from being hungry.

Now that I'm low carb, high fat, I don't eat them because they are sugar. And sugar is poison.

Walking through the grocery store, I now consider 99% of what's on the shelves as "not food" since the majority of anything that comes in a box or a bag contains sugar or carbs (which are the same thing). I find myself seeing advertisements for fast food meals that are "only $5" and saying to myself, "Not food!" If it's that cheap, it can't be real food.

I find that once I'm able to demonize a food, I'm able to not want it any more which makes avoiding it easy and weight loss easier than fighting the cravings.

Do some research on the bad aspects of whatever your weakness foods are and you just may be able to convince yourself how terrible it is and not even want it anymore.

Avoidance is way easier than self control! Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/05/mindset.htmltag:blogger.com,1999:blog-5467748643928810121.post-16167174255990450432017-05-20T20:01:00.000-07:002017-05-22T12:52:05.695-07:00Constant Battle, Until NowI'll admit it, I've never been the medical definition of obese but I did get to a point where I was completely disgusted with myself and as unhealthy as I'd ever been as well as unable to breathe in my very, very tight pants.

At 25 I had to make a decision. Either go up one more pants size (again) or start losing weight. I chose the latter.

At that point in time I found The Business Plan For the Body and this approach really resonated with me. Being an engineer, the calories in/calories out formula made sense to my logical mind and it definitely worked for me then.

I've never fallen for any of the other BS schemes. I thought about taking pills when I was really feeling frustrated but decided that didn't make sense or sound healthy. I've never gone for a plan that involved a company that sold products. Of course that's a scheme. (To take your money)

Ever since then, (19 years) I've been tracking my calorie intake fairly consistently. Usually when I don't my weight goes up again. I've always been a yo-yo dieter. I get in shape, feel good about where I'm at and then get lazy. I definitely have to keep on top of it or I will get fat again.

Even though I've, never gotten back up to that weight that initially triggered me to get on the weight loss bandwagon, I was continually find myself feeling bloated, constipated, and just plain ill.

Until recently.

For the last 5 months, I've been eating low-carb, high-fat and I'm loving it! I was eating something like 700% of my daily calorie allowance in carbs and it was making me feel terrible! Since I've gone low carb, I've lost 15 pounds, my digestion is better, my skin is better, everything is better. Even my moods have evened out and I don't have hypoglycemic (hangry) moments anymore.

The best part is, I don't have to write down everything going in my mouth anymore. I slipped up for about a month recently and didn't track any of my food intake. (Way too busy) At the end of that month? I was down 2 pounds! That would never be the case if I was just doing calorie in/calorie out and still eating all of those carbs. I've got records to prove it.

Also, there are no name brand products to buy like Atkins or Weight Watchers. Grocery shopping is pretty laser focused anymore. Meat, dairy, vegetables. Done. In fact if it has a name brand on it, I'm skeptical.

I know 5 months doesn't seem long enough to count for anything but I can tell this is working and my health in general is at an all time high. At least since I was 25. I would love to hear that it helped you too. I'm hoping to help you with that.Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/constant-battle-until-now.htmltag:blogger.com,1999:blog-5467748643928810121.post-24698922939320864292017-05-18T05:00:00.000-07:002017-05-18T05:00:04.296-07:00OMG! OMG! OMG!I've mentioned before that I have several relatives that are quite unhealthy. My Aunt who has had cancer, twice. My Mom who is pre-diabetic. Her husband who is full on diabetic and takes insulin regularly. As well as other relatives with gall stones, more diabetes, obesity, high blood pressure, heart problems, and all of them, all of them have allergies.

So I have to say I was quite shocked and disgusted this evening when I stopped by to visit and I saw what their snack situation looked like. I wish I was making this up but I'm not...my Aunt, Mom and her husband are in a beach rental this weekend. They will be there for 3 days. Here is a list of what was visible to me, on the counters and the table:

Three 2 lb. bags of M&M's (different flavors)

Two 1 lb bags of Worthers (different flavors)

A can of Swiss Miss cocoa

3 bottles of Jones Soda (green, red, and yellow)

2 packages of butterhorn pastries

Bag of Oreos

A 2 lb bag of Reeses peanut butter cups

A bag of tortilla chips

A box of crackers

A bunch of grapes

A bunch of cherries

All of them, opened. 😨 !!!

I'm pretty sure the grapes and cherries were there as the "healthy" option but those are some of the highest sugar fruits there are.

I'm no saint but I haven't eaten that much sugar in the last 5 years let alone during a 3 day vacation!!!

I'm not really sure what to think but the first thing that comes to mind is that these are grown-assed adults who should know better! I honestly feel like they may be trying to purposely kill themselves.

But seriously, I'm pretty sure the fact that I don't eat like that is why I don't have the ailments that the rest of my family does. It can't just be luck. I just wish there was some way to make them realize what they are doing to themselves. 😢 Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/omg-omg-omg.htmltag:blogger.com,1999:blog-5467748643928810121.post-31109252276226880772017-05-16T17:43:00.000-07:002017-05-18T06:44:35.536-07:00Death WishSugar, and by default, carbs, are killing us. Very, very, very, slowly but insidiously. So slowly that it's easy to pretend that they aren't the culprit. But, once you hear this information, once you know that there are studies that support this idea; if you hear this and don't take action to lower your sugar/carb intake, then I feel you have opted for suicide.

Type 2 diabetes is preventable, and reversible. It is not inevitable and I don't really think it's genetic. It's more a matter of inheriting the behaviors that cause it. (Please note, I am not a Doctor, these are my opinions based on my personal experience). There is a high rate of diabetes, obesity, and other types of disease in my family. I however live very differently than they do and I do not have any of these same disorders and I don't intend to get them, you don't have to either.

In summary as related by the Diet Doctor:

Don't put sugar in

Burn it off

So, knowing that there is a course of action that you can take to prevent or reverse diabetes as well as other diseases and all you really have to do (simplified version) is eliminate sugar and starches from your diet...the next time you stick a doughnut in your mouth, what you are really saying is, I don't care about my health, and that the doughnut is better than living a disease free life.

You can't play ostrich with your health, it will catch up to you.Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/05/death-wish.htmltag:blogger.com,1999:blog-5467748643928810121.post-38621662828891477722017-05-15T10:50:00.000-07:002017-05-18T07:41:47.562-07:00Words To Literally Live By
Good advice from Ditch The Carbs on how to avoid insulin resistance:

If it says "light", "low fat" or "fat free" it must stay in the grocery store – if they took the fat out, they put carbs and chemicals back in

Eat real food – real food does not come in a box and no one should need a label to tell you it's 'natural'

Eat when you are hungry. Don't eat when you are not – no matter what the clock says

No grains, potatoes or sugars – most grains are highly processed, high in carbs, fortified

Insulin resistance is really what Diabetes is all about. In essence, insulin resistance is your body's toxic reaction to eating too many carbs. You eat too many carbs, your body produces insulin and if you do this continuously, you can push your body to the point that you become resistant to it. The only way to stop or prevent this process is to eat a low carb, high fat diet or at a minimum, low sugar, low carb.

It's such a small price to pay to be healthy. Far less expensive then diabetes, for sure.Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/words-to-literally-live-by.htmltag:blogger.com,1999:blog-5467748643928810121.post-85315987028072017562017-05-04T10:40:00.000-07:002017-05-04T10:40:07.016-07:00Product Review - CronometerSo my love affair with My Food Diary has come to an end. I've been won over by another diet tracking program called Cronometer. It's become my preference for a couple of reasons but my favorite feature by far is the vitamin and mineral tracking that it does.

In addition to the basic macro nutrient tracking (fats, proteins, carbs) it does vitamin tracking, and also includes 11 common minerals that are important as well. This feature has helped me identify my problem areas like, not getting enough Vitamin D or iron. After seeing that the numbers for these were consistently low, and after doing a significant amount of research, I opted to add a couple of supplements to my diet.

The second thing I like about it is it's 100% free. I did try the Gold version for a month but I didn't find myself drawn to the Gold features enough to continue paying for them. The free version is perfectly satisfactory for my needs.

I also love the fact that it offers ways to dynamically customize your macronutrient target ratios. Just choose default (None), Zone, Low-Fat-Raw-Vegan (LFRV), Ketogenic, or Paleo from the drop down and your targets are automatically set for protein, carbs, and fat to the minimum amounts needed by your body to achieve your goals. This causes all of the displays to update accordingly and saves you a lot of work!

Unfortunately, I'm not a gadget person so I can't speak to how well it works with fitness trackers but I does have the capability to link with several device accounts to help you get a more accurate picture of your overall health.

Overall, I'm very pleased with Cronometer, I've been using it for almost 3 years now and it's been an invaluable tool in making decisions that help improve my health.

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/05/product-review-cronometer.htmltag:blogger.com,1999:blog-5467748643928810121.post-79548085204466814132017-04-21T08:15:00.000-07:002017-04-21T08:15:22.035-07:00Roller Coaster Ride aka Yo-Yo DietingMy husband has an unusual job. Not unlike husbands who get deployed in the military, his job takes him away from home for months at a time and then he returns for an equal amount of time. To say the least, it is a very disruptive lifestyle.

When he's home, it's like he's on vacation and by extension, I tend to treat it that way too. We're celebrating him being home, we stay up too late, eat and drink too much and then when he leaves again, I find myself spending the next few months getting my diet back in check.

This time around my whole goal was just not to gain any weight while he was here. No going up means no coming down which means no roller coaster, no yo-yo.

Guess what?! I did it!!!

More proof that the low carb high fat diet is successful and sustainable. Even more so than using it to lose weight when he's gone. That's actually pretty easy. To be able to say that I didn't gain any weight while he's home is practically a miracle.

We've been busy remodeling our house while he's home and that has kept us very busy but I have not been exercising...at all. A couple of dog walks here and there but for the most part, its the diet that is keeping me at my goal weight.

So, needless to say, I'm sold on #lchf and plan to keep at it. It's been so much easier than counting calories. It's easier to recover from a cheat day, it has been providing me with other health benefits as I mention in this post, and it's not difficult to maintain when eating out.

I wish I could sell some of my family members on this idea. There are several who are obese and diabetic and I know this would change their lives but sadly, they are also very closed minded.

All I suggest is if you are truly looking to improve your health on all levels, give #lchf a try. It will probably take 30 days before you see any major differences and it may take longer than that to break some of your other bad habits but if you can stick with it, I know you will be pleased.

One of my favorite motivational resources is Steve Pavlina and he introduced me to the 30 Day Trial. I've used this method several times, sometime successfully, other times not. Sometimes for permanent changes, other times not. If you ever feel like you need a change, this is a good way to give it a solid try. Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/04/roller-coaster-ride-aka-yo-yo-dieting.htmltag:blogger.com,1999:blog-5467748643928810121.post-20297346438128196772017-04-09T05:00:00.000-07:002017-04-09T05:00:24.999-07:00Coconut Oil! Where Have You Been All My Life!?!I have thrown out my body lotion, face moisturizer, makeup remover, hand lotion, foot lotion, lip balm, Neosporin, and Vicks Vapo Rub, all of them, right in the trash...and I have replaced them all with Coconut Oil.

How did I not know about this before? I'm not even sure how I ran across it recently but I'm glad I did.

Even using the most natural beauty products you can find can't stack up to the pureness of Coconut Oil. One ingredient, that's it. It doesn't get much better than that.

I have noticed significant improvements in my skin, less dark spots, rough patches that are not there any more, softer skin, less acne. I burned myself and thought, why not? I put some Coconut Oil on it and the next day it was better. Vastly better. I also use it in my nasal passages. That's what I was doing with the Vicks, not so much for the mentholated aspect of it, mostly just to moisturize my sinuses, especially when sleeping. Did you know that stuff has petroleum products in it? Bleah!

In addition to rubbing it on my body and face all the time, I've been using it to cook with and adding it to my Bulletproof Cocoa when I need a snack. Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/04/coconut-oil-where-have-you-been-all-my.htmltag:blogger.com,1999:blog-5467748643928810121.post-20279214753926054292017-04-07T08:42:00.000-07:002017-04-07T12:16:25.140-07:00Bulletproof CocoaPretty much every site I've run across that talks about low-carb, high fat and/or Ketogenic eating suggests Bulletproof Coffee as a good way to get your daily fat macro. I tried it and it does suit that purpose but it totally ruins the coffee experience for me.

I like my coffee black, plain, unadulterated, whatever you want to call it, anything else and it's not coffee. So if you usually put creamer and flavoring in your coffee, Bulletproof Coffee is the way to go for your daily dose of fats.

For me? I created Bulletproof Cocoa instead. It's perfect for a snack, or a replacement breakfast meal. I find I can go about 5 hours after this without being hungry.

Bulletproof Cocoa

1/2 cup coconut milk

1/2 cup water

1 tsp vanilla

2 tbsp. cocoa powder

1 1/2 tbsp. butter

1 1/2 tbsp coconut oil

dash of cinnamon

stevia or sweetener of choice

Heat over low heat in saucepan and mix with a stick blender until frothy.

Nutrition:(according to Cronometer)
Energy: 420.1kcal Protein: 2.8 Net Carbs: 5.8 Lipids: 43.3

 Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/04/bulletproof-cocoa.htmltag:blogger.com,1999:blog-5467748643928810121.post-32368969001815264552017-04-02T21:04:00.000-07:002017-04-02T21:04:12.692-07:00Random Tip #1This is not necessarily weight loss or fitness related but I have a health tip that may help others:

Flossing in the shower.

I, like most people have always hated flossing. Not just because it's another chore, or because it's one more thing to take up my time in a day but it really, really grossed me out!

I'm not sure if it's just me or not but whenever I flossed, it smelled, the chunks that I displaced were not something I wanted to deal with and I was generally disgusted by the whole process.

My solution?

Floss in the shower.

So much less disgusting, easier to rinse, and just far less inconvenient in general. There is no smell to deal with and my dentist regularly surprises me with good status reports since I started doing this.

I keep a skein of floss in the shower at all times. They are typically waterproof so no big deal leaving it there. I've been keeping floss in my shower for many years and have had no problems so...

All I can say is, try it. It may just help.Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/04/random-tip-1.htmltag:blogger.com,1999:blog-5467748643928810121.post-62120621166725413782017-03-30T05:00:00.000-07:002017-03-30T05:00:19.188-07:00Convincing Argument

This. Right. Here.

This video from The Fat Emperor, referred to as the Engineer who knows more than your Doctor at the Diet Doctor website, is right up my alley. I've mentioned before that I am suspicious of Western Medicine as I feel it is more of a money making scheme than a Health Care System. I believe in listening to your own body and very much believe diet is the most important way to take care of yourself and the easiest way to kill yourself under the wrong circumstances.

This also appeals to me as an Engineer. This video might be a bit dry for thrill/entertainment seekers but I like the logical approach.
Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/03/convincing-argument.htmltag:blogger.com,1999:blog-5467748643928810121.post-7106786089382692262017-03-28T09:21:00.001-07:002017-03-28T10:29:39.322-07:00Non-participating SpouseI'm loving my low carb lifestyle. The food is full of flavor, satisfying, and for the most part, eating low carb is even easy in restaurants. The only real challenge I've run into is my husband. He hasn't done the research I have and he's still convinced that he needs the carbohydrates but, at least for him, he typically burns enough of them in a day that I can't really argue with him about it.

The challenge has been this, we love to cook. Cooking has always been a team sport/source of entertainment for us. We like to try new things but there are a handful of favorites that we've established and of course, they are high carb. He keeps trying to default to these and I keep trying to push us away from them. A few of them have substitutions that can be made to make them low carb but not all and I can tell he's feeling kind of cheated. 😟(Sorry, Love.)

When I'm doing the cooking it's easy. He'll eat pretty much anything I put in front of him. But when he does the cooking, I feel horrible for rejecting or complaining about not being able to eat something he's prepared.

It's funny because really, low carb is simpler than what we usually prepare. Just some meat and some vegetables, and I'm happy. No need to spend 2 hours in the kitchen making something fancy. Maybe that's the part he misses.

Apparently, I'm not the only one with this problem. I found this article over at the Paleo non Paleo blog. 27 Ways To Live With Your Non-Paleo Spouse. A lot of it I'm already doing and it looks like just about the only thing I can do at this point would be to do 100% of the cooking and shopping and meal planning. Not quite sure I'm up for that just yet.

Something I read in the article was actually quite surprising to me and I didn't even consciously realize my intent...I want him to be low carb too. Not just to accommodate me. I really do think it's the healthier way to go. Carbs are junk, and I want both of us to be as healthy as we can. Now that I've realized that my goal is conversion, not just acceptance, I think I can make more progress. First thing is to make a new list of favorites and go-to recipes. That may require I do the majority of the cooking for awhile, but we'll get there.

Number 10 on the list was also an eye opener. "Don't encourage non-paleo (in this case high-carb) eating". The last time we went to the store together, I got the meat, veggies, and dairy items that were on the list and then I said, "Are there any carbs you want?" There weren't any on my list and I thought I was being fair...if I hadn't asked though, we probably would have gotten home before he even realized there weren't any. So, I guess in the future, I just won't ask but of course if he makes a request, I'm not going to deny it. It is still his choice to be high-carb if he wants.

For now. 😉

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/03/non-participating-spouse.htmltag:blogger.com,1999:blog-5467748643928810121.post-46959026353043658832017-03-23T09:30:00.000-07:002017-03-23T10:09:18.474-07:00Review: Top 11 Low Carb MythsThere is a good article by Libby over at Ditch The Carbs with some good information about myths people who don't know seem to think are true regarding low carb diets. I'm not going to reiterate the article here but I will respond to the specific points made with my own experience and observations.

We eat no carbs and we restrict fruit and vegetables: I find that I eat way more vegetables than I used to and feel this is a good thing. Also, according to my diet diary I am able to get my daily allowance of vitamins just through vegetables, I hardly eat any fruit at all. As the article mentions, this is by choice, one orange practically fulfills my entire daily target of carbs so I just choose not to eat them.

 We eat far too much meat and protein: This is an area I have trouble with. My protein target is set to a moderate amount but I find it's really easy to go over. One chicken breast has all the protein you need for the entire day. As long as I keep my carb intake low, I try not to worry about this number too much but I still keep my target low so when I do go over it's not too detrimental. Meat with every meal is typically overkill.

 Our diet isn't varied: The statement "A low carb diet crowds out junk" is absolutely true. Personally, before I started with #lchf at least 75% of my diet was carbs. (You should plug your numbers into Cronometer sometime, you'll be surprised) Crackers were a particular weakness of mine. Now, I'm not even interested in crackers. I see them as "not food". I'll use a celery stick for dips and snacking now which is one more vegetable I wouldn't have been having normally.

 We are restricted to what we can eat: In the vein of "not food", I don't actually view most of the products on the store shelves as food anymore. All of the brightly colored boxes and bags with marketing printed on them? Not food; carbs, which is essentially sugar and fillers, nothing more. My shopping list has three things on it, meat, dairy, and veggies, and I'm perfectly happy with what I can make from these three categories of food.

 Low carb isn't sustainable long term: I've only been doing #lchf for about 3 months now. Prior to that my main weight control technique was calorie counting. While it got me into a great habit of recording everything I put in my mouth, it was tough to maintain. I was always trying to slip in sweets and other high carb foods (or drinks) that are full of calories and my day would be shot and I would be hungry. I'm not hungry on lowcarb and I don't crave the carbs anymore. This is totally sustainable for me.

 We are tired because we need carbs for energy: It did take me awhile to adjust from burning carbs to burning fat. I had a period of extreme fatigue while I was transitioning but it was temporary and now I'm on a much more even keel both energy-wise and in my mental health. I don't have desperate "hangry" moments anymore and I can go longer and do more physically than I used to be able to do.

 Low carb is another fad diet: That is exactly what western medicine, the beauty and diet pill industry, and the sugar industry want you to think, so they can make a fortune off of you. All I can say is try it for yourself and see the results.

 All that fat will give us heart disease: The article goes over the science, all I know is how much better my whole body feels.

 We don't eat enough fibre: Not according to my diet diary. The only days my fiber is low is when my carbs are high and my veggie intake is low.

 Ketosis is dangerous: Again, I'll let the article go over the science but I believe this is a misconception. I have had no negative side effects...at all.

 Our brain needs glucose as fuel: Maybe so but it doesn't have to get what it needs from ice cream, cookies, or pasta.

Rebeccahttp://email@example.com://halfassedfitness.blogspot.com/2017/03/review-top-11-low-carb-myths.htmltag:blogger.com,1999:blog-5467748643928810121.post-88436082614477361632017-03-17T10:10:00.000-07:002017-03-24T10:57:14.366-07:00Have Faith In YourselfMy best advise? Trust yourself.

I was reading a blog the other day that posted a recipe. A. very. simple. recipe.

One of the readers asked a question about adding an ingredient or substituting one and whether it was ok. I'm sorry but, really? You can't just try it and see if it works? Or decide for yourself that it sounds better that way?

Another story I overheard...a nurse's son went to a Dr. for back pain, he was told to put ice on it, no heat. It didn't make it better so he went to a different Dr. (kudos for that) and that Dr. said heat, not ice. You paid a Dr. to tell you that?

What it made me realize though is this is why Western Medicine is the cash cow that it is today. We've been convinced that we can't possibly know more than the "professionals" and many have lost the ability to make decisions for themselves.

I mean, what if they told you to stand on your head for an hour a day to fix your bowel problems.? Would you just do it? Would you question it?

I guess I'm just a natural rebel because I would have tried the ice/heat thing on my own before going back to a Dr.

To be honest, I have to be pretty hurt or pretty sick to go in the first place but I find more often than not, doctors don't tell me anything I don't already know. And I'm very pill adverse so I pretty much have to be dying (exaggeration) before I'll agree to a prescription. I had surgery once and never took any of the pain pills they gave me, and I only asked for half of what they prescribed!

I'm not advocating never going to the Dr. and/or not listening to the advice they do give but it's your body. You know it better than they do. Don't just blindly accept their word as gospel.

Trust yourself!Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/03/have-faith-in-yourself.htmltag:blogger.com,1999:blog-5467748643928810121.post-65533865201572123852017-03-15T05:00:00.000-07:002017-03-15T05:00:28.069-07:00Sausage and Kale Soup

I LOVE THIS SOUP!

I got this recipe from over at ruled.me a site that focuses on ketogenic weight loss based on the premise that "health starts in the kitchen". I love that and I agree 100%!

This is tasty and hearty and keto. The creamy, rich broth is so satisfying I've probably made this 3 times in the last month. It's quite easy to make so, enjoy!

Sausage and Kale Soup

1 lb. sweet Italian sausage, ground

1 Tbsp. butter

1 medium yellow onion, chopped

1 medium carrot, peeled and diced

2 cloves garlic, crushed

2 tbsp. red wine vinegar

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. dried rubbed sage

¼ to ½ tsp. crushed red pepper flakes

4 cups low-sodium chicken broth

1 cup heavy whipping cream

½ medium head cauliflower, cut into small florets

3 cups kale, chopped

½ to 1 tsp. sea salt, or to taste

½ tsp. freshly ground black pepper

 1. Heat a large saucepan or Dutch oven over medium high heat. Add ground sausage, breaking up the meat. Cook, stirring occasionally until browned and cooked through, about 5 minutes.

2. Using a slotted spoon, remove cooked sausage and allow to drain on a plate covered with paper towels. Discard drippings, but do not wash pan.

3. Melt butter over medium heat. When bubbling subsides, add onion and carrot. Cook until onion begins to brown on the edges and becomes somewhat translucent.

4. Stir garlic into onion and carrot mixture. Cook one minute. Add red wine vinegar and cook until syrupy, scraping up browned bits-about 1 minute.

5. Stir in oregano, basil, sage and red pepper flakes. Pour in stock and heavy cream. Increase heat to medium high.

6. When soup reaches a simmer, add cauliflower and turn heat down to medium-low. Simmer uncovered until cauliflower is fork-tender, about 10 minutes. Stir in kale and cooked sausage. Cook 1 to 2 minutes longer, or until kale wilts and the sausage is reheated.

7. Season to taste with salt and pepper. The amount of salt needed may vary due to variation in brands of broth.

Rebeccahttp://firstname.lastname@example.com://halfassedfitness.blogspot.com/2017/03/sausage-and-kale-soup.html


text:
So you live in a three-story brick building somewhere in Brooklyn and you wanna let you're friends in Tokyo know exactly where you live. Why not email them a Google Map with your face plastered on the roof of the building itself?
Or you're a business, let's say a bar, and you want to provide directions on your website. Why not put your roofarena map on your site with your logo on the actual spot where the bar is located?
Sound cool? If everything goes according to the founder of roofarena Shay Sharon's plan, the whole (inhabited) world will be covered with pictures of people and businesses buying and selling rooftops. I had a chance to interview him about the launch of his cool site:
So what's the basic idea behind Roofarena? Why would somebody want to buy a rooftop and put their picture on it?
In our vision, Roofarena is a site combining the one million dollar homepage, social networking and a virtual real estate market. One million dollar homepage was a great gimmick and a huge success but was missing any type of user experience. There was no reason for the user to come back and we thought it could be nice to try and bring the world of social networking into those pixels and maybe create, in the long run, a market place for those roofs.
Can you give me a little background on the team, and how you came up with this idea?
Started out as an idea of selling virtual real estate, like an online sim-city, and then we started to realize the potential behind it. The fact that you own a piece of virtual space that has geographical presence means you will have 'neighbors', you can form 'neighborhoods', as well as the commercial potential of reselling your property as an investment. The team is a group of entrepreneurs with extensive experience in the software market. We have Beta'd using self funding and are only now considering the option of bringing in some external capital.
So I can see putting my own pic on a roof as a novel thing to do, but what other applications do you have in mind for roofarena, i.e. businesses that put their pic up on a roof to advertise their store, or using the roofarena map to give directions etc…?
The most obvious reason for buying a roof is to advertise your business. We hope the buzz around it will attract businesses to get a roof and ride the PR this site will might get. Our main goal and the initial idea was to create geographic communities like what Geocities was suppose to back in the late nineties and just like the real world, allow individuals to buy, sell and rent those roofs.
Will the site be incorporated into other sites, such as Facebook, using a widget?
Facebook is definitely one of the first integration we really want to do. We feel that Facebook, myspace and other social networks along with roofarena can make what Geocities tried more than ten years ago to create.
Do you plan to extend the service beyond Manhattan?
Of course. I have great plans on my apt in San Francisco where I used to live… But first we take Manhattan…
Will users be able to sell their roof, perhaps even make a profit by selling later at a higher price as the service becomes more popular?
Assuming the site will become popular, there is no reason why one will not be able to buy a roof and sell it later on or even rent it to someone else. We believe it is possible to create a virtual real estate market.
Other than the initial selling price of a roof, what other revenue-generation methods are possible with a site like yours?
In the future, the site will offer many more services and affiliations to our 'residents'. There are several business models we are considering around these new services. Still remains to be seen.
See you on top of the world…
Check out roofarena for yourself.
Filed under: Uncategorized, Web 2.0 | Tagged: roofarena |

subset: commoncrawl


text:
7 steps
Step 1:
Take a square sheet of paper, fold it in half sideways and unfold.
Step 2:
Fold the side edges to meet the center line.
Step 3:
Fold the inner edges away from each other and unfold.
Step 4:
Fold all four corners to the previous creases.
Step 5:
Fold the inner edges away from each other along the previous creases.
Step 6:
Bring the side edges away from each other, lifting the top and the bottom edge. Expand the box, making four creases to shape its bottom.
Step 7:
The multibox is complete!


text:
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text:
Matt Badiali is the writer who has been captivating audiences with a newsletter that's called Real Wealth Strategist. Real Wealth Strategist is a thorough online newsletter that's available through an Internet platform that's called Banyan Hill Publishing. It's in Delray Beach, Florida.
There are many people in this world who are fond of science. Few people care about science as much as Matt Badiali does, though. He adores the subject so much that he took the time to earn a bachelor of science degree in earth science. He studied the topic in substantial detail while at Pennsylvania State University. Badiali adored his educational experience there so much that he made the decision to strengthen his science knowledge. He enrolled at Florida Atlantic University to study all things that relate to geology. He got his geology Master of Science degree in the early 2000s. That wasn't even the end of his educational story. He began concentrating on his PhD (Doctor of Philosophy) in earnest. He didn't know at the time, though, that life as he knew it would soon be different forever. He engaged in a conversation with a friend who got him interested in finances and investments. Badiali's friend believed that he could use his science knowledge to go after a financial destiny. That's the turning point that affected Badiali's career and life in a major way. He now has a career that enables him to discuss finance tips with normal people in the United States. His financial wisdom is of interest to people around the globe, too. That's the reason that travel is such a big priority for him. He's been to faraway locations such as Singapore and Papua New Guinea. Learn more at Seeking Alpha about Matt Badiali
Badiali is aware of the fact that time is a beautiful resource. He, because of that, likes to handle his time in an organized manner. He usually emerges from sleep at 6:30AM. He uses that time to prepare for all of the things that go into his rather hectic workdays. Badiali even takes a look at the newspaper for a while. He has two sweet daughters who mean the world to him. He takes their educations extremely seriously. That's why one of the first things he does each day is assist his young girls in getting ready for class. He never wants them to be late. Badiali tries to pack as much in 24 hours as he can. Read more on Talk Markets:http://www.talkmarkets.com/member/Matt-Badiali/


text:
- +9
Sheena Liveaboard
- Overview
- Schedule & Pricing
- Cabins
- Amenities
- Reviews
- Free DAN Dive Insurance
- No booking fees
- Book now, Pay later
- NitroxFree
- Wi-FiNo
- Diving EquipmentSurcharge
- Tech Diving FriendlyNo
- Fleet nameDiving Center Werner Lau
- Year built2005
- Length24
- Width8.5
- Capacity14
- MaterialWood
MY Sheena is tiny liveaboard with a maximum capacity of only 14 divers which means a high level of intimacy and attention to each guest with almost 1-on-1 service level. The liveaboard is operated by the experienced team of Werner Lau who is known for his German approach to the quality and services. Werner Lau is famous for the dive resorts all over the world and the Maldives isn't an exception. Unlike other liveaboards in the Maldives, Sheena runs out of Filitheyo Island Resort and does not have to return to Male. This brings an advantage of exploring more distant and not crowded southern atolls such as Meemu, Laamu and Thaa. Moreover, there is always fresh food and a ready supply of resources and dive equipment. As an added bonus you will love getting to Medhufushi by a seaplane from Male. This journey is a beautiful experience with stunning views over the Maldives.
Boat Interior
Boat has only 7 cabins and is willing to accommodate up to 14 divers. Two upper deck cabins are more spacious deluxe staterooms with double beds. 5 cabins on a lower deck have twin bunk-style beds. All cabins are all air-conditioned and have en-suite bathrooms with hot water showers and hand basins.
The air-conditioned lounge with a bar is located on the main deck, it has all entertainment facilities including large flat-screen TV, DVD and music centre. Outdoor seated area with tables on the upper deck has also enough space, so everybody will find his place to relax. Meals can be served in both indoor and outdoor areas. Also, 2 spacious partly shaded sundecks with sun beds and mattresses are great to get tanned and enjoy stunning views of the Maldives. Although the boat is not big, there is never a shortage of space and everybody can find a spot for himself.
Safety is one of the mains concerns of Sheena Liveaboard. Boat supplied with Pure oxygen for treatment diving related injuries, also, there are necessary facilities to manage emergency situations. If required, the nearest decompression chamber is located in Bandos and can be reached by seaplane within 45 - 60 min.
Sheena Liveaboard offers diving on South Maldivian Atolls. Boats passengers can choose 7 or 14 nights trips. During the safari, divers can visit Meemu, Laamu, and Gaafu Alifu Atoll. It's a good chance to meet mantas and whale sharks, dive reefs, and channels. 7-day trips also include diving on The North atolls, where hammerhead sharks can be met.
When to Go
Although diving on Maldives is available all year round, time from November to May considered as the most comfortable for diving here.
Shenna Liveaboard can be a perfect boat if you are looking for the comfort and perfect relaxation. It's a personal care combined with the great diving on Maldives Atolls
Sheena deals
Save 30% on Trips in March 2019See Details
CabinsView deck plan
Twin Bed Cabin
- Deck
- Lower Deck
- Bedding
- Twin Beds (Bunk-Style)
- Max occupancy
- 2 Guests
- Ensuite Bathroom
- Ensuite Bathroom
- Aircon
- Aircon
- Number of Cabins
- 5 Cabins
Owners Cabin
- Deck
- Upper Deck
- Bedding
- Double Bed
- Max occupancy
- 2 Guests
- Ensuite Bathroom
- Ensuite Bathroom
- Aircon
- Aircon
- Number of Cabins
- 2 Cabins
- Boat specification
- Diving and Safety
Boat specification
- Fleet nameDiving Center Werner Lau
- Year built2005
- Last renovation dateJune, 2018
- Length24
- Width8.5
- Capacity14
- MaterialWood
- LanguagesEnglish
- Handicapped FriendlyNo
- Number of cabins7
- EnginesDeawoo, 600 HP
- Generator2 soundproofed generators with 22kw and 17kw
- CompressorsK14 on board the diving dhoni
- TendersDiving dhoni for up to 18 divers
- Power plugs onboardThe plugs on board are identical with those of Great Britain but there are adapters free of charge
- Freshwater maker250 Liter of fresh water per hour
- On-board payment methodsCash
Onboard Facilities
- Laundry Service
- Massage
- Onboard Kayaks
- Audio & Video Entertainment
- Air Conditioned Saloon
- Sun Deck
- Sun Loungers
- Open Air Saloon
- Indoor Saloon
- Bar
- Child Friendly
- Non-Diver (Snorkeler) Friendly
- Hot Tub / Jacuzzi
- Land Excursions
- Fishing
Cabin Facilities
- TV in Cabins
- Air Conditioning
- En-Suite Cabins
- Wall Fan
- Lockable Storage
- Towels
- Bathrobe
- Hairdryer
- Toiletries
Food & drinks
- Western Food
- Local Food
- Dietary Restrictions
- Buffet Style
- Alcoholic Beverages and Spirits
- A La Carte
- Hot & Soft Drinks and Cold
- Snacks All Day
Photography Facilities
- Camera & Photography Station
- Separate Rinsing Tanks for U/W Camera
- Camera Table
- Special Storage for U/W Camera
- Charging Stations
Alcohol price list
Diving and Safety
- Radar
- GPS Tracking
- Radio VHF/DSC/SSB
- Life Rafts
- Life Jackets
- Fire Fighting Equipment
- Emergency Oxygen
- First Aid Kits
- Sounder
- Satellite Phone
- Bilge Pump Alarm
- Searchlight
- EPIRB (emergency position indicating radio beacon)
- Emergency Flares
- Smoke Detectors
- Life Rings
Diving Facilities
- Warm Water Showers
- Rebreather Support
- Compressors
- Rinse Hosts
- Tenders for Diving
- Tech Diving
- Dive Deck
- DIN Adaptors
- Personal Storage Space
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1/2 cup olive oil
500 grams of Mushtella Mushroom Farms oyster mushrooms
Salt to taste
Line oyster mushrooms on a flat surface alternating the caps and stems. Skewer the oyster mushrooms on metal skewers. Brush the mushrooms with olive oil. On a very hot grill over real charcoal barbecue the oyster mushrooms until the edges and gills are golden brown, almost charred but not quite charred. Salt to taste. Serve immediately, watch them disappear and be prepared to make more!
Serves 4


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| "It's a tree, just like this one."
"Mmm—that's broccoli."
This image or image(s) on this article need to be replaced or added. The image in the infobox needs to be replaces with an official photo.
|By getting close to her... we can take her down.
"Game On" is the 17th episode in Season 2 of The Next Step and the 47th episode overall. It aired on June 6, 2014.
The pressure is on for Nationals when a key member leaves the troupe.
After hours, Michelle is in Studio A, preparing to leave. Kate approaches her and tells her that the team will always be there for her, then asks Michelle to lock up the studio on her way out. Michelle confesses that while she fell in love with dance at the studio, too much has taken place over the past few months and she can't stay.
The next day, Kate informs A-Troupe that Michelle has left the studio, shocking the dancers. This leaves the team with 10 dancers and no alternates which is bad, according to Riley, because if anybody gets injured or cannot dance, there is nobody to fill in for them.
Lucien and Amanda are at the mall, talking about their plan to take down The Next Step, when Emily overhears them. Emily knows that she needs to talk to Riley about the occurrence.
At Culture Shock, Emily reveals to Riley that Amanda is a double-agent and is trying to take the studio down. The conversation comes to a close when Amanda approaches them and tells them that Kate needs them in the studio, a situation in which Riley and Emily fail to act natural.
In the studio, Kate tells the troupe that they need a new female soloist since Michelle has left, and Amanda steps in, because she knows that when she leaves, the team won't have one. Knowing Kate won't believe her if she reveals what is going on, Riley decides to also audition for the spot, with Emily silently commending Riley for thinking so quickly. Kate instructs the two to pick a song and make up a routine.
Riley pulls Emily aside and tells her about her plan: make everybody hate her so that she can gain Amanda's trust, figure out her plan, and stop it. Emily likes the plan, but knows it will backfire because no one will believe Riley's act, nor come to hate her. Emily decides to do it instead. Although Riley admits that it makes sense, she is still wary of the situation.
Amanda and Riley are simultaneously practicing their respective solos, both with the same song, since Amanda chose the same song as Riley to throw her off and defeat her. While Riley is practicing, James enters and watches, after which James compliments Riley on the routine. Riley says that it needs some work, to which James tells her she's "perfect," although claims he means the dance is. Riley lies to him that she is too nervous to have him see her audition, when in reality, she tells him not to come because she knows he will interfere with her and Emily's plan.
James sits in Culture Shock, upon Riley's request to not go to the audition, when Beth joins him. He tells her he wants to be alone, but she misunderstands and instead suggests that they have their alone together so that it's double alone time. Fed up with Beth rambling on about the mall, James eventually leaves. In Studio A, auditions begin. Amanda goes first and Riley immediately notices their identical song choice. As Amanda dances, Riley reveals the plan in Talking Heads: while Riley performs, Emily will criticize her and she will run out of the studio in the hopes that everyone will turn on Emily. Next, Riley performs and the plan goes underway; Emily criticizes her relentlessly and Riley eventually runs out of the room. In addition to this, she insults her fellow dancers; Emily tells West to sit down, makes an insult about Chloe's financial problems, and tells Kate that Chris was better than her. The only one still standing by Emily is Hunter. Due to her outburst, her captaincy is revoked. Emily exits, meets Riley in the hallway, and is instantly comforted as she begins to cry, revealing that she didn't expect everybody to turn on her so easily.
Kate calls Amanda into her office and offers Amanda the role of dance captain, which she graciously accepts.
James is doing tricks at Parkour Alley for Beth and some other friends, when Riley approaches him to see if he is okay. As she is about to leave, James apologizes for hurting her and promises her that he will get her back. Riley confesses that that was what she always wanted to hear but merely replies with "We'll see," still giving James hope.Amanda approaches Emily, who is playing the piano in the Music Room. Emily confesses that everything has come down to this.
- Michelle has officially left the studio.
- Emily is no longer dance captain.
- Amanda is now dance captain of the studio and the female soloist.
- Emily can play the piano.
- In this episode, Riley professes her concern at having only 10 dancers, as someone could get injured. As predicted, Emily injures her knee in "You Love Me" and cannot perform in "Rewind" for the final round.
- Amanda comments that she has never heard a dance captain yell like Emily does in this episode, although, she yelled with the same intensity as seen in Season 1 while she was Dance Captain at Elite Dance Academy.
- Riley says that it is hard watching everybody turn on Emily, although she isn't watching, as she has already run out of the room by the time the confrontation ensues.
- Victoria Baldesarra as Michelle
- Alexandra Beaton as Emily
- Brittany Raymond as Riley
- Trevor Tordjman as James
- Isaac Lupien as Eldon
- Lamar Johnson as West
- Taveeta Szymanowicz as Thalia
- Jennifer Pappas as Chloe
- Bree Wasylenko as Kate
- Jordan Clark as Giselle
- Zac Vran as Hunter
- Logan Fabbro as Amanda
- Megan Mackenzie as Beth
- Allain Lupien as Lucien
Featured music
- "Abilene"
- "Belong"
- "Low"
- "More Than That"
- "Never Get Lost"
- "Turn Me Around"
- "We Do It Big"
- "We Go"
- "When the War Is Over"
Featured dances
- Main article: Game On/Quotes
- Main article: Game On/Aftershow
| "Look at that painting!"
To view the Game On gallery, click here.


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Design – Flooring
A major part of creating the home of your dreams is how it all is put together. The design team at Hartmann & Company is well versed in taking ideas and concepts of the home owner and translating those into a harmonious and complete package.
A key part of the design puzzle is flooring. The limits are endless and your search can end here. We supply wonderful tile, carpeting, laminate and hardwoods and, the newest and hottest on the market today, cork flooring to complete your new or transformed home. Other options such as heated flooring adds that extra "wow" and comfort to your home. Bring us in your ideas and dreams and let us help you put them together.
Browse our lineup of completed projects and discover just a sample of the options we offer. Be warned…. it may start your creative juices flowing.


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Setting the Bar for School Turnaround
How Ambitious, Public Goals Can Drive School Turnaround
October 2013 | Reports, Tools
Download Report
State education agencies (SEAs) can pull a powerful lever for school turnaround by setting goals publicly, and releasing reports on progress toward those goals at turnaround schools to build public support for turnaround efforts. Creating these reports does not require a big lift: the information for reporting can be from data that has already been gathered. This report clarifies indicators and metrics that can be most helpful for tracking progress toward goals, and explains where to find the data to inform these metrics.


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Just picking one or two good foods is not enough. Nutrition involves all your eating patterns. You truly need to know what your body needs. When it comes to time plan proper nutrition, you must have knowledge on the subject. Are you ready to do what it takes? No matter what your answer is, this article will show you how to get started.
Always make dietary changes slowly. It is difficult, if not impossible, to make drastic changes in a short amount of time. You want to avoid shocking your body by eating items you may not like. Add new foods slowly over several weeks to establish better nutritional habits.
Do you want to eat a lot less red meat? Consider using red meat as a condiment. This will allow you to add some texture and flavor to grain or vegetable-style dishes. Eastern countries use condiments in their meals and are healthier because of it.
Instead of gorging yourself during the holiday months, eat a healthy snack or small meal before sitting down to a huge family dinner. You're much more likely to overeat if you're famished with you sit down to a big holiday meal. By eating a little something before you go to a Thanksgiving dinner, you'll fill up quicker and you won't eat as much.
Eating right is probably the most important factor in how you look and feel. One great health and nutrition tip is to cut back on refined sugars. You should look out for unhealthy items like fruit juice and soda. These items have a lot of extra refined sugars in them and should be avoided at all costs. Eliminating sugar from your daily intake will provide noticeable results. You should feel and look better.
Olive oil can add to your beauty routine and help you fight dry skin. It is gentle and helps seal in skin's moisture on the hands and the face. It is also full of age-fighting antioxidants. Applying a thin layer two times daily is all that is needed.
If you suffer from sleeping disorders, adjusting your nutrition values may be beneficial to you. Some foods chill you out, but others perk you up. It makes sense to allow the body to rest from eating prior to going to sleep.
As you can see, proper nutrition is more than just eating a piece of fruit. A willingness to learn and ability to commit are necessary for diet success. Using the tips above will assist you in developing the best nutrition plan.


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DLP India fasten its professional terms with Talentedge, an Ed-Tech firm, credited with an ISO: 9001-2008 certification, the first to bring Live and Interactive anywhere learning in a digital format. Talentedge offers courses jointly with top Indian Universities like Suresh Gyan Vihar University, Mewar University and Jaipur National University. Talentedge's ability to recreate classroom type interactions in the virtual world has struck a chord with over 3, 00,000 individuals and corporate learners.
They initiate industry relevant learning by bringing eminent subject experts into online education. The Live & Interactive Digital Learning has empowered the learners to receive par excellence, quality education anytime and anywhere. Talentedge recreates classroom type interactions in the virtual world. Even though their courses are digital, live classroom sessions give students a chance to interact with eminent faculty as well as with each other during the classes. The distinct interactive technology solution, Cloud Campus, world- class learning pedagogy, social collaborative learning, content curation, gamified content, assessment and analytics empower students to get unparalleled learning, anytime and anywhere. Talentedge enables working professionals to achieve what they aim for and open up various avenues. With increased accessibility of various degree programs that are available over the internet, higher education in India is undergoing major changes. With the snowballing popularity of online degree courses, Talentedge is breaking new ground by curating unparalleled programs through its exclusive partnership with reputed universities such as Suresh Gyan Vihar University (SGV) and Mewar University amongst others across India.


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Malin Ståhl
Profile  |  Artworks  |  Exhibitions  |  Network  |  Comments
Quick Facts
Lives in
Works in
Stockholm / London
the Slade School of Fine Arts University College London, 2007, MFA
Iceland Academy of the Arts, 2004, BA
The School of the Art Institute of Chicago
Iceland Academy of the Arts, 2004, BA
The School of the Art Institute of Chicago
The work of Malin Ståhl departs in the practice of performance, frequently situating the pieces within settings of the natural landscape. In minute choreographed sequences she explores concepts of stillness and movement. The work is developed both as site-specific responses and research based enquiries. Current research reflects upon the implications of performing to no audience.
Exhibited with these artists
Malin Ståhl has Exhibited with these artists:
Exhibited at these venues
Malin Ståhl has Exhibited at these venues:


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Successful Transplantation Of Bioengineered Lungs Into Pigs6 months, 2 weeks ago
Posted on Aug 06, 2018, 6 p.m.
Bioengineered human lungs have successfully be transplanted into pigs without any complications arising, as published in the journal Science Translational Medicine.
Joaquin Cortiella and Joan Nichols from the University of Texas first bioengineered human lungs in 2014, now that work has been used and progressed to point of being transplanting into pigs; with the ultimate goal of eventually being able to provide options for humans awaiting transplant.
Support scaffold meeting lung's structural needs was created using lungs from unrelated animals, all cells and blood were removed from the lung leaving only the lung shaped scaffold of lung proteins. One lung was removed from each of the animals and cells were taken from organs to produce tissue matched bioengineered tissues and grown. After 30 days the lungs were transplanted into the animals to observe how the lung tissues would develop and integrate with the body. All of the animals were observed to stay healthy, and two weeks after transplant the bioengineered lungs developed robust vasculature networks needed for the lung to survive.
No signs of pulmonary edema were found which would be indicator of network blood vessel not maturing enough. With sufficient funding transplantable lung for human use could be grown within 5-10 years. It has taken 15 years on a small budget to get to this point with a dedicated group of people explains Cortiella and Nichols.
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Note: Content may be edited for style and length


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Relief for U.K.'s May as Russia, Racism Turn Up Heat on Corbyn
(Bloomberg) -- In the see-saw world of British politics, Prime Minister Theresa May is on the way back up, buoyed by international support for her stand against Russia, just as opposition Labour Party leader Jeremy Corbyn is struggling with accusations of anti-Semitism.
May's patient and sometimes painful strategy of staying close to Donald Trump's administration seemed to have paid dividends Monday when he ordered 60 Russian diplomats expelled from the U.S. over the nerve agent attack on an ex-spy on British soil. Fourteen EU countries also put aside differences over Brexit and announced similar sanctions in a coordinated move.
Meanwhile Corbyn, whose internal critics have largely bitten their tongues since his unexpectedly good election performance in 2017, was the target of a demonstration outside Parliament led by Jews -- and joined by some of his own lawmakers -- who said he is too tolerant of anti-Semitism in his party.
Found Lacking
"He's got to take personal responsibility," said Labour lawmaker Ian Austin, who joined several of his colleagues, including one-time leadership contenders Chuka Umunna and Liz Kendall at the protest, which filled Parliament Square. "He's got to apologize personally and he's got to kick these people out of the party."
The protest was called by Jewish community groups who ran out of patience with Corbyn when he was forced to apologize for his opposition to the removal of an anti-Semitic mural in east London in 2012.
His defense of the painting, in a Facebook posting, was an example of "repeated institutional failure to properly address Jewish concerns and to tackle anti-Semitism," the leaders of the Board of Deputies of British Jews and the Jewish Leadership Council said in an open letter. "Again and again, Jeremy Corbyn has sided with anti-Semites rather than Jews."
Hostile Reception
Julie Pelta, 41, a heathcare worker who joined the protest, said she might have been persuaded to vote for the party in the past, but Corbyn has made her "more vehemently against Labour than I've ever been."
Corbyn on Monday afternoon issued the latest of a series of statements attempting to close down the dispute. Anti-Semitic conspiracy theories are "the socialism of fools," he wrote, committing himself to being "a militant opponent of antisemitism." But his opponents weren't deterred.
As protesters chanted "Oh, Jeremy's a racist," to a tune more often used by his supporters when chanting his name, Corbyn's reception inside the House of Commons was no less cutting. Lawmakers -- including some from his own side who hadn't joined the protest -- made clear their displeasure at the Labour leader's stance on the attempted murder of former Russian spy Sergei Skripal and his daughter in Salisbury, western England.
'Just Not True'
He looked uncomfortable and was reluctant to take interventions as he faced open ridicule at the start of a debate on relations with Russia. Labour lawmaker John Woodcock, a long-time opponent, said his leader's claim that he had been a critic of President Vladimir Putin for 20 years was "just not true."
Corbyn refused to join May's government in blaming Putin for the Salisbury attack, saying only that Russia had "a direct or indirect responsibility," keeping open his earlier suggestion that rogue elements or gangsters may have been responsible. He called for May to crack down on Russian oligarchs in Britain and made the case for maintaining relations with the Kremlin so there can be "a constructive and robust dialog."
'Challenge of Russia'
"We once stood as allies with the Russian people, millions of whom died in a mutual struggle for survival against the Nazis during the Second World War," Corbyn said. "If we can come through this era of division and hostility, we can, I am sure, be allies again."
In a sign of the cross-party hostility aimed at Corbyn, Deputy Speaker Eleanor Laing, who was overseeing the debate, at one point told lawmakers: "We cannot have both sides of the House shouting at the Leader of the Opposition."
Tuesday's newspapers didn't relieve the pressure on the Labour leader. "Enough is Enough Mr Corbyn!" the Daily Mail said on its front page alongside a picture of protesters outside Parliament. The Times emphasized the urgency of his task, saying "Anti-Semites will Destroy Labour, Senior MPs Warn."
May has had little to cheer about in the last year, with her expected political lifespan sometimes measured in days. But in Parliament on Monday she for once enjoyed the wholehearted support of her Conservative Party -- as well as many in Labour.
While Britain would like "constructive" relations with Russia, it needs to "face the facts," she told lawmakers.
"President Putin's regime is carrying out acts of aggression against our values and interests within Europe and beyond. The challenge of Russia is one that will endure for years to come," she said. "As a European democracy, the United Kingdom will stand shoulder to shoulder with our allies in the European Union and NATO to face down these threats together."
©2018 Bloomberg L.P.


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Stories in the gallery
Family holiday workshop
Friday 10 August 2018
11am — 12.30pm
Join us for a storytelling workshop inspired by the works in the Summer Exhibition, led by our experienced storyteller. After, create your own artwork together as a family.
This is a chance for families to explore the galleries together through storytelling, and interactive play, then create a collaborative artwork in response to the Summer Exhibition 2018, the world's largest open submission contemporary art show. There's something for everyone as we showcase a huge variety of exciting talent you can respond to. Come along and get creative in the RA galleries this summer! Booking essential.
Children must be accompanied by an adult. Suitable for ages 3+.
This event will also be held on Friday 3 August 2018.
Please note these events were incorrectly listed in the RA magazine as taking place on 10 August and 17 August 2018. The correct dates are 3 August and 10 August 2018.
● Fully booked
● Cancelled
Friday 10 August 2018
11am — 12.30pm
Meet in the front hall, Burlington House, Royal Academy of Arts
£15 for adults, £5 for children. Price includes the cost of a standard adult exhibition ticket.


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It was a tale of two seasons in Nerja today with a cold wind dropping the temperatures in the town, given a wintry feel to the air. Down on the sheltered beaches, like Carabeillo beach pictured it was a different story. Sheltered from the wind, holidaymakers were out sunbathing and even swimming, taking advantage of the hot May sunshine. The strong winds are set to continue through the weekend.
More PhotosClick on an image to view.Wednesday 13th of December 2017 Nerja Christmas Illuminations 2017
Monday 19th of October 2015 Maroween 2015 – It's Like Halloween But With Potatoes
Wednesday 30th of September 2015 Nerja Feria 2015 Preparations Get Underway
Wednesday 23rd of September 2015 27ºC As Autumn Gets Under Way In Nerja
Thursday 17th of September 2015 September Sunshine On The Balcon de Europa Nerja
Saturday 12th of September 2015 Bollywood On The Balcon de Europa


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Contact Us:02038287305
One of the greatest forms of attic conversions you may get, that can afford your premises an enormous level of place that is extra. By their very dynamics, mansard attic conversions adjust the overall shape of your property's attic by utilizing all-the place available, Mansard Loft Conversion in Bexley. The surfaces of the alteration can stay at around 72', for maximum discharge and to ensure the absolute utmost place probable is offered to your residence. A mansard alteration can put in your residence and a number of suites together.
We have intended and developed styles and a variety of sorts of attic conversions and so are the sole 5 star approved Velux window tech inside the local area. Please call for assistance and let us enable the design that is correct to be created by you in your cover your house.
We usually regard your important time therefore we make an effort to finish irrespective of how complex it's, the work, using a speedy recovery period. We furthermore confirm that our construction causes interruption that is minimum to your household along with you, Mansard Loft Conversion in Bexley. Your specialists likewise adopt the challenges that are associated to be reduced by rigid safety measures. Our companies authorized and are authorized , from plumbers to electricians, applying good quality material only.
Home extensions are generally a great way to have that added living area that you just have always wished, Mansard Loft Conversion in Bexley. We stay at your disposal with type & style ideas, CAD guidance and any additional certification that may be needed. Contact us for detailed advice about the household extensions, in the planning and style permissions also to the approvals. Being more than just another residence progress & changes CAD services supplier (CAD Draughtsman), we also offer planning, style and design advice, CAD images (ideas and elevations), certification (planning, style and accessibility assertions) and help with Organizing and Building Control/Building Regulations programs for residence extensions, level conversions, outbuildings, garages, changes of use, plus much more.
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Shiffrin slides out 3 gates from finish: Lara Gut wins GS in Aspen
The feeling of victory was so close she could taste it. USA's Mikaela Shiffrin faltered slightly with three gates to remaining which resulted in her DNF in the GS at the Aspen Winternational. Shiffrin, in first place after the first run and was building on her advantage and skiing with poise and confidence. In what I can only imagine was a minor drop in concentration for the champion, she slid out with only 3 gates remaining. Shiffrin's digger opened the door for Swiss hottie Lara Gut to take the gold medal. Last years winner, Eva Marie Brem from Austria finished 2nd and Italian race Frederica Brignone placed 3rd.
It was a great day of racing in Aspen. A snowy and beautiful day on Aspen Mountain. The home-town crowd that was pulling heavily for Mikaela Shiffrin was visibly an audibly heartbroken. AspenSpin had a chance to speak briefly with Shiffrin after the race and while she was supremely disappointed her mental toughness was evident. It appeared as she was already moving forward from the race that got away. Described by U.S. Coach Paul Kristofic as "a tough cookie" Shiffrin will be favored in todays slalom.


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Kylie Minogue buys sweets in a sweet shop
You know it is a quiet news day when one of the most popular news items on the BBC News website is a story about Kylie Minogue buying sweets in a sweet shop.
"She chatted, bought two bags of sweets, and posed for a picture."
I wouldn't mind betting whoever did the story put Kylie Minogue at the front of the headline so people's initial thoughts would be that the curse of 2016 had struck again and Kylie Minogue has died.
You would expect that sort of thing from the Mail Online, but not the BBC – FFS!


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The Andhra Pradesh government today celebrated Teachers' Day at A1 Convention centre here on a grand scale. On the occasion, Chief Minister N. Chandrababu Naidu paid tributes to Dr Sarvepalli Radhakrishnan on his birth anniversary and felicitated 127 best teachers.
Speaking on the occasion, the Chief Minister said, "Dr Sarvepalli made the State proud. He worked in my district also. Dr Radhakrishnan has become immortal by remaining in the hearts of the people," he said. Describing teaching as a 'sacred profession', the Chief Minister exhorted the teachers to do their best and mould students into disciplined and responsible future citizens as teacher is the second guru to children after their parents. Teacher alone has the power of making student into a good citizen in the world.
He appealed to the teachers to upgrade themselves. He also said that teachers have a responsibility of making Andhra Pradesh an educational hub. (NSS)


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Teams are busy trying to sign the perfect player to boost their team's performance in the upcoming NBA season. Their were Jason Kidd's, Rasheed Wallace's, Shaquille Oneal's and Hedo Turkoglo's but every team failed to notice one notable and most promising name among the sea of free agency, it's Lamar Odom who is still negotiating his own future with the Lakers. The Lakers are bent in signing Odom after losing Trevor Ariza to the Rockets. He was vocal that he would accept a lesser amount just to stay in the Lakers less than the 7 or 8 million he is getting per year. Consistency maybe the biggest question Lamar has to face career long but when the Lakers needed him he delivers. Sacrificing his minutes in favor of Andrew Bynum, sacrificing his stats for the team's victory and sacrificing a million or two dollars for the Lakers stability he knows what it is to win and he knows how much the Lakers needed him. Signing Ron Artest builds the then weakling and soft team to a no holds barred defensive team but Artest and Walton are no Odom. He personifies the word "mismatch" with his speed and basketball intelligence. The 6-foot-10 Odom is a walking triple-double in the making with his three-point shooting and athleticism any team would want him on their roster. The concluded NBA finals showcase how good Odom is. When he pick his spots, giving screens and moving without the ball grabbing the rebounds or scoring around the basket it wasn't a noticeable and dominating performance like a Kobe Bryant or a Dwight Howard but it was his team mentality that made the big difference all series long.
He was a go to guy when he played with the Clippers and the Heat but accepted his role as the third swinger in the Lakers. Mitch Kupchak will now used his bargaining talent in letting ends meet between Odom but after the sacrifice and after what Odom did to these franchise they should also consider his tremendous effort. He deserves the full mid level extension for his valiant effort. They need him and Dr. Buss should take full consideration. He can spend the extra luxury tax and not worry about the income with a full stadium in almost every game. If Lamar wants higher than expected it means he worked hard for it and he clearly deserves it.
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- Chris Paul's home – May 25, 2018
- A kid named Kobe – April 22, 2018
- Vince Carter Can Still Do It – November 11, 2017


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Chat Edit
You can chat with several people or a group of people in chatbox.
The general chat is summarized worldwide in a channel, as long it is used by less than 300 players. If limit is crossed then server divides the chat when it reaches the limit.
The following are useful commands for the chat mode are listed below:
Chat commands Edit
/ Help or / h or /? = Help Text
/ Say or / s = Continent Public Chat
/ AFK AFK status = Toggle on / off
The chat window Edit
The chat window is divided into three areas:
First General Edit
It works all the commands and you can chat with all the players on the continent.<
Second Alliance Edit
You can put yourself undisturbed exchange within your alliance and lead to trade agreements, for example, or attack.
You can engage in undisturbed one one to chat whisper with another player but you will miss what is going on in the world chat.
You can engage in undisturbed chats whisper with other officers but you will miss what is going on in the world chat.
Third Patch Notes Edit
A current list of recently applied updates will be displayed.
Chat Channels Edit
Display of aggregated chat channels
After login, chat gives the information about in which continent you are and which chat channels are combined with the continents.
Timestamps in the chat Edit
The chat provides the reader with a time stamp indicating the creation of the written message. This feature can be turned on in the Options menu and provided with a special color.
Formatting Edit
The chat is limited to so called BB code that format text:
- [b] text
- [i] text
- [u] text
- [s] text
Important: Any formatting extends only to a single chat line (i.e. an opening and a closing BB code per type) and does not include several lines.
Other possibilities are:
- [alliance] Alliance name [/ alliance] - adds a link to the respective Alliance Info
- [player] Player name [/ player] - adds a link to the Player Info
- [city] xxx: yyy [/ city] - add a link to each city info on the coordinate xxx: yyy a
- [w = xxx: yyy] link text [/ w] - add a link to coordinates xxx: yyy a
- [[/ url] - insert an external link
Shortcuts Edit
Enter = Chat Access
R = Reply to last whisper


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