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Modern Life in an Antique Farmhouse: 2014
Fitting and stapling moisture barrier to ceiling
Notes from the upstairs reno...
The bathroom fan is in. It has a sensor and comes on and off when it needs to remove moisture from the room. This is a great way to fix the problem of folks forgetting to turn it on and off.
The walls and ceiling are insulated. This was no small feat, and required lots of custom cutting. The walls have faced insulation and the ceiling is unfaced, which requires a plastic moisture barrier.
We are ready to put up the rest of the wall board. We are using green board which now also comes in purple and is supposed to be even more moisture resistant in the bathroom.
We are using regular drywall (or white board) in the bedroom. We will be taping, mudding, and painting both rooms.
Moisture barrier in upstairs bedroom
Just FYI - on drywall, sheetrock and wallboard:
Drywall is compressed gypsum panels, covered with paper facing, that installs directly on wall studs. Read more. Sheetrock is a brand name for a particular manufacturer's drywall. To make things more exciting, drywall can also be called wallboard. It comes in white, green, and purple.
To add a level of confusion, we are also using cement board (also called blue board or plaster board) downstairs in the main living area. It is gray. We plan to hire a plasterer to come and plaster those walls.
It is cheaper to tape and mud yourself, but in old houses, the walls and ceilings are finished smooth which takes a certain amount of skill (or lots and lots of practice).
We are using the cheaper method upstairs in the bedrooms and plan to have a professional plaster the living room, dining room, hallway and someday maybe even the kitchen.
Wall board on ceiling
Right now we have to get the wallboard or sheet rock up on the walls.
The upstairs ceilings are nine feet high. It took three of us about four hours to install the moisture barrier, cut and install sheetrock on the bedroom ceiling and the angled wall. Angles are tricky.
Now we need to go back and buy more to finish the job.
I can't tell you how nice it is to have walls!
Posted by jeanette lundgren at 6:00 PM
I realize that I have left my fans and readers in the lurch. I hate to leave you hanging, but the truth is that we have been sucked into the dark whole vortex called home renovation. It can be a very dark, scary place. A place where there is never enough time, money or progress.
I haven't been blogging because the projects are just too overwhelming. The progress that we have made has been swallowed by the list of things yet to-do. I think maybe we took on WAY too much this summer. The finish line is still hazy, a milestone that we don't dare attach a date to.
The truth is that it is hard to balance work, the house, and life. And it is not always fun. The house is sucking up every spare cent and looking for more.. It has chewed up my husband and spit out a stressed snarling beast.
So now you know why I have been neglecting you. I was trying not to drag you down with me. We are too far in to do anything but trudge on, for better or worse.
Perhaps what we need right now is a break. Or a vacation. Or a winning lottery ticket... Or just a very long nap with the cat.
Posted by jeanette lundgren at 2:35 PM
A lull in the bathroom storm...
While we pause in the bathroom demolition and wait for the next stage called "dismantling the current plumbing", we decided to take a day (or two, or three) to tackle our summer to-do list. Maybe your summer to-do list is filled with fun things like:
Our to-do list has some little gems on it like:
rip apart three more rooms
throw the stuff that was in the rooms everywhere
walk around in a dust cloud for eight weeks
finish painting the side of the house
finish painting trim on the front of the house
re-order window grills that some dummy (me) broke three years ago
re-order window screen that some dummy (husband) tore when replacing front siding
I will stop there...you get the point.
This past weekend, while also celebrating the 4th of July (on the 5th of July) we managed to get the first coat of paint on the west side of the house. We actually have replaced all the windows on that side of the house and all the siding, but you can't tell. You can't tell because the siding came primed in gray which blends with the rest of the existing house. We could have had it primed in tan to fool you that it was finished, but that cost more money, so gray it is.
Here are some pictures of the progress. We need to do a second coat and then all the trim work, but now it looks like we DID SOMETHING!!
The west side with new siding...but you can't tell!
The paint crew - they lasted about 15 minutes...
You want help...we'll give you help...be careful what you ask for!
It is a family project. T said "thankfully it's the back side of the house"
The master painter, inspecting the work...
And body coat #1 is done!
Posted by jeanette lundgren at 4:44 PM
The bathroom floor unfortunately deserves a post of its own. Whomever installed the tile, did a good job. The flooring tile pried off fairly easily with a hammer and a crowbar. Underneath was a thick layer of adhesive plaster that the tile was set in. It was level and seemed to have been poured as one side was thicker than the other. Under the plaster was a thick layer of plywood. The trouble with that is that it was nailed and screwed down in random constellations. You could not see where the nails/screws were because they were covered in the white plaster. It took about FOUR hours demo day five to pry up the floor and it came up in small splinters. We still have a corner to go over by the toilet (the tub is going to push back against the taller corner wall.
The bathroom floor with tile being removed
Tile removed, down to adhesive
Prying up the plywood sandwich
Posted by jeanette lundgren at 11:54 AM
Demo Day Four...
Trying to catch insulation as it falls out of the walls from the ceiling
Demo day four was spent upstairs, mainly in the bedroom. I thought I hated dusty horse hair plaster until I encountered itchy foul rock wool insulation. I don't even have words for how I feel about that!
This demo job was disgusting. It was hot outside. We were covered in plaster dust. The ceiling was full of loose insulation that had been used by mice for years as nests and toilets. The smell was awful. And it itches.
I had to keep running my arms under water to try and remove the particles. We should have had long sleeves tucked into our gloves.
It took all day to chuck lathe out the window, haul to the burn pile. We started filling buckets with plaster and T hauled them down the stairs and out to the dumpster. After about the 20th trip, we just started chucking the plaster out the window too. We had buckets set up below, but a lot missed. We also filled bucket after bucket of insulation and hauled those down to the dumpster. At least those were lighter.
Here are the fabulous surprises that we found:
The outer walls had insulation! Some of it was moldy though as moisture seems to be getting in from outside.
We found an inscription in the wall from the Chalifoux's in 1973 which must be when the bathroom was created upstairs See it Here
We found the original divider between the two rooms (the bathroom was created from taking space from each upper bedroom)
Mice skeletons and fully mummified mice carcasses covered in what looks like creosote (found near the chimney)
What a dusty mess!
The back wall with funky electrical wires - some live and dead-ended in the wall
If I NEVER EVER have to demo any upper room with horse hair and insulation again I would be happy... Unfortunately, we still have two bedrooms and a hallway to deal with (not including the back part of the house)...
The insulation and cobweb filled ceiling
The husband also wanted to rip out the hallway over the stairs but I talked him out of it. We have just created months (years?) of work to now finish these rooms and we still would have to demo the upper hallway and two bedrooms so if we couldn't finish the job I didn't want any more mess!!!
I have enough mess. Almost a week later, I am still dusting and sweeping and vacuuming up plaster dust. Fun.
The double layer ceiling in the bathroom - gutting around the tub
Removed outer wall leaving angled sink and tub for now...
More of the ceiling...
more of the gutted walls
The EVIL ceiling
The gigantic light fixture
Bathroom ceiling and chimney that runs through it
More of the itchy awful mess...
And still more - this all fell out of the ceiling from the attic
What didn't fall and had to be knocked down with a broom...
Posted by jeanette lundgren at 11:41 AM
Labels: bathroom, bedroom, demolition
Demo Day Trois...
Demo Day Three consisted of the dining room. I know, some thought this was the nicest room in the house. Alas, no longer! I have to say that I hate horsehair. It served its life of 114 years, but it is so dry and crumbly, it falls apart in your hand and has become a permanent part of the wall paper.
Yes we did put up plastic and attempt to seal off the room, but the fine dust makes its way everywhere anyway.
More dining room BEFORE
Dining Room interior wall BEFORE
A close of of the wallpaper which had faded to a preppy pink and mint green...
The wallpaper underneath the wainscoting
What was under the wainscoting on the wall that backs up to the kitchen
The 1970s wallpaper under the "wainscoting". The kids wanted to keep it!
114 year old horse hair plaster ugh.
The hauling crew...transporting wood lathe and trim boards.
The "beams" are actually boards sandwiched together and difficult to remove!
The gutted and very dusty room...
Funky wiring - you can see an old doorway that went into a bathroom that was carved out of the kitchen space.
More dusty dirty house.
We did find two interesting things in the ceiling...
1980s clearly...not sure who...
Posted by jeanette lundgren at 10:50 AM
Labels: demolition, dining room
Outdoor Temporary Shower...
Wrestling the shower into place on the back porch
When you dismantle, and by dismantle I mean gut down to the studs, the only full bathroom in your house, temporary measures must be taken to ensure members of your family are still able to bathe. Believe me, the children of this household would happily go the entire summer without touching a bar of soap. It wouldn't be quite so joyous for the adults.
We intentionally timed this renovation during the summer months when an outdoor shower is ideal. And yes, we are hoping to complete the project, at least to the stage of being able to shower indoors again, before fall, when an outdoor shower becomes not quite as refreshing.
I have to take credit for the location of the shower. It is on the porch, but steps outside the kitchen door and it FIT. The location does require disrobing outside the glass slider door, on the porch, but the location is out of eyesight of the neighbors. You might want to stay out of the kitchen during evening bath time!
The children are enjoying showering outside on the deck and my youngest couldn't wait to be the first to try it out.
During this past weekend amid dirty, itchy demo work it was a life (and skin) saver! Much, much more enjoyable than our current bathroom, even in its pre-demolition state!
I highly recommend installing one. You don't know what you are missing!
Posted by jeanette lundgren at 3:32 PM
Labels: bathroom, plumbing, Renovation


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soul-talk: September 2010
Posted by Ayesha Parveen at 10:05 AM 8 comments: Links to this post
Thank you, Krishna, for being my Guru.
Thank you, Krishna, for teaching me what I need to know.
Thank you, Krishna, for sending me beautiful people and moments, each one being a medium of your teaching.
Thank you, Krishna, for whispering in my soul.
Thank you, Krishna, for erasing fear from my heart.
Thank you, Krishna, for your love and mercy.
Thank you, Krishna, for being my Destination.
Posted by Ayesha Parveen at 8:21 AM 8 comments: Links to this post
All was dark, till your face was seen.
The light and peace that are here now
O Vaasudev, you are beauty!
In every agony that I have felt
You have given comfort
And healed wounds.
O Vaasudev, you are love!
When all else fail, and
Joy and hope abandon me,
I cling on to you,
O Vaasudev, you are life!
As your call will be heard
Making me depart from this world,
May your name be on my lips,
And, you shining in front of my eyes.
Hold my hand then, as you are holding now..
O Vaasudev, you are mine.
Posted by Ayesha Parveen at 11:34 AM 11 comments: Links to this post

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Shumway Family Blahhhg: February 2012
Doing fun music stuff tomorrow! Our jazz ensemble will be singing in the outside amphitheater behind CGCC's PAC at noon tomorrow
AND I'm practicing tomorrow night for the first time with the punk band I'm singing with :) yay! Wasn't that a frigging awesome post? yeah? I think you should comment and say something about how much you enjoyed it. Dont you? at
My sweet Matthew's Valentine to me...
Last thought tonight
I performed at the Gilbert Heritage District Event Friday night-It was a catered live/silent auction- our jazz ensemble sang on the main stage right before the live auction -SUPER SUPER high energy and totally fun.(I guess that makes us the headliners. ha. There were performers on all the levels) and then 5 of us sang solos- I real quick chose one and sang it. NO preparation at all. LOL I chose Summertime from Porgy and Bess and since it was in a high key in the book they had there, I sang it like a blond bombshell. It was fun to get into it (but the mic was pretty hot). I even had my fishnets and green heels.
This morning Aaron and I sang "Oh Divine Redeemer" at the private family viewing before his Grandma's funeral. It went really well- Aaron got choked up at the end (making everyone else sob) and i had to sing the last line alone as always- "help me, my Savior." It's such a beautiful arrangement- we've done it many times before and I'm guessing we'll keep getting asked to do it again and again. The funeral went well and we had an awesome luncheon with the family- Grandma said she wanted people to perform music and read stories and poems, and she wanted Grandpa to teach the grandkids to dance like they used to (She'd been planning her funeral for a while- modifying it from time to time when she got new ideas). I've lost a lot of family and friends, but none I saw so frequently as Grandma. I saw her every single Sunday, and it is surreal to lose her. When I went to visit her in the hospice a few hours before she passed away, she was sleeping and wouldn't wake up. I held her hand and kissed her softly on the forehead and it felt like she was already gone. She was empty. I miss her a lot already. Tomorrow it will be hard to have family dinner without her. She was a spunky lady. Rest in peace, Ouida May.
Last of all, did you know Fun. was at Zia in Chandler on Wednesday night? My kids even got autographs. they had SO MUCH FUN. no pun intended. well, not by me, anyway. here's a song from their newest album
Unfair Wednesday night
My family's going to Fun.
While I go to class
The kids' Valentine's Day parties are today, so last night I asked the kids what they wanted their valentines to look like and this morning I got up and made them.... Megan wanted one with a cartoon triceratops that said "Have a Dino-mite Valentine's Day!" (that's what her box of chocolates from A and I said)
and discovering old photos....age 4now you know why they called me wide-head baby human.
age 19chopped and dyed
age 20(I made those pants out of yellow polyester pants and a green turtleneck from Savers to change them into bell-bottoms. And then added some hippie flower embroidery at the hemline)
YAY! It's Friday!This has been a good week, but man, do I need a nap! I have had so much fun in my classes, which I love. I have a piano recital on Monday and I also start tutoring on Monday. My math teacher asked if I'd be willing to stay after class to tutor periodically for 2% extra credit added to my final grade at the end of the semester. Soooooo, I guess I'll have 102% final grade. I hope he throws a candy bar into the mix, cause who needs 102%?? ha! I LOVE math, so I'm excited to help people understand it better. FUN!! I have a Dr's appointment this morning- I'm getting my physical exam for my VISA! woot woot! It's actually a pretty extensive exam- they have to know when you got specific vaccinations and you have to get tested for Tuberculin/PPD, HIV, Chancroid, Gonorrhea, Granuloma inguinale, Leprosy, Lymphogranuloma, Syphilis, Hepatitis, give the date of your last tetanus booster, report blood type, and RH factor. They have sections for the dr to comment on each part of your body and one for mental status. I also have to get a full chest xray. wha?? I don't understand why the xray, but ok, I'll fork out cash as long as I can get my visa.
Speaking of cash... Aaron just found out from the school that he'll be getting reimbursed for his laptop! woot woot! yay!
Last, but not least, I finally found the set of corel plates I've been searching for at my local goodwill. I'm SO happy I found them.... They are my favorite because they are what we had when I was a kid. Totally vintage. LOVE LOVE. Plus, they don't get super hot when you're heating up your food in the microwave, unlike all our other dishes. Please excuse the sheer red nastiness of my face in this photo :PI took this picture so I could show my mom and sister the treasure I found :) sooo happy.And in case you're wondering, yes, I'm bringing them with me to Dom. Otherwise such a purchase would be foolish.
We all just got home from a trip to the apple store where Aaron bought his macbook for med school (Clarissa-we still might get Logan's for me). Man, electronics are expensive!! The kids and I messed around on the different computers and ipods, etc.. here are some comic book pics I took with a macbook while we were there.. I think it'd be fun to take a bunch of these pictures, add some word bubbles and make a family comic book. ;) tee hee. Wasn't that a frigging awesome post? yeah? I think you should comment and say something about how much you enjoyed it. Dont you? at
One two three four fiveCounting syllables is funUnless your brain's broke.(as mine is today. yay bad grammar)
I'm singing in the Classical NATS (National Association of Teachers of Singing) Vocal Competition at 9:24 today. I'm singing 4 songs- A Mozart Aria in Italian, a piece by Strauss in German that takes immense breath support with loooong phrases, and two Art songs in English, one of which kills my diaphram. oy. I'm soooooo not up for it right now. I'm not nervous but that makes me nervous. ha. ok, I think I just need to shake it off and have someone slap me across the face to get the adrenaline going- caffeine will hurt my voice, so I can't do that.... BLEHHHHH Maybe I'll just go for a jog..... yep, that's it. ok, asta. Thanks for being my sounding board :)
I had lunch with my good friend, Tiffany, today at Five Guys Burgers and Fries on Mill in Tempe. We smeared burger-sauce on our faces and took a pic to commemorate our outing. Awww... aren't we cute? Except for the reflection on my glasses that makes me look like I've got crazy-eye. HA!!! She and her 3 boys are moving on Wednesday to join her super-brain aerospace technician husband, Jake, in CA. We had to get together one last time before the exodus. I got to meet Charlie, her new adorable baby boy who has an alfalfa tuft at the back of his head and smiles a LOT. He's gonna be lady trouble. I also got to play tooty-tiles with her 3 yr old, Luke (sing a different note for each tile you quickly jump on. beep bop boop.. If you step on a crack you get buzzed.. errrrrrrr!). I'm gonna miss you, Tiffany! I can't wait until you visit me in Dom..... right? right? ;) Good luck, lady!
Nope, there was no Haiku yesterday. I was too busy to write anything. However, I did NOT fail to write down my random thoughts to share with you all later. I have a notebook I keep in my car and whenever I think of something that might be fun/weird to share on the blog I write it down so I will remember later. This is the same note book that has a running list of Professorisms (see blog's right side bar) on the back cover next to the list I just started of Vanity License Plates (personalized license plates I see on the road). Here are some I've seen: OHBTIFL, HALOROX, STRWARS, DECOR4U, WKYRDRM, OOHHYEA, GOCUGRS. Fun fun. I have no idea what the 5th one means, so if you figure it out, let me know in the comments.
ANYWHO, now for the random happenings/thoughts...-Aaron bought his ticket to Dominica. wow, that was devastating to our bank account. The trip takes two days with an overnight in San Juan (not included in the $1200 price tag). He's flying down a month or so before me. Yes, that's right. That means that when I go, I'll have an overnight in Puerto Rico with my two little kids....and I don't speak Spanish. yipes!
-I don't know if I have ever told you about my filter. It's faulty. My verbal filter. I ALWAYS have something to say about everything that I hear and I say things that are inappropriate or dumb (but always funny or clever) because I didn't run it through my filter and decide to err on the side of caution. B and I talk about it often. Her filter is more refined than mine ;) However, with a little practice over the last year I have learned to restrain a little and any time I think of a "your mom blah blah blah" or "that's what she said" or the even less appropriate "that's what your mom said" comment or something so dumb (but still witty) that it shouldn't even occur to me in the first place, I say "FILTER!" Unless I'm with Aaron.... However, there are some words I hear and think "man, that's a great word. I need to say that." This is a completely random list of words I like. Off the top of my head. LOL. Twerp Rotter Crotchety Dead Grotty(grotesque) Frak (thank you, Battlestar Galactica)Ridiculous Baby-childFabulous Fantastic- but I say it Fahntahzzyshtook, because in 1837 Robert Schumann composed a series of piano pieces and labeled the group "Fantasiestücke, Op. 12" and that word has stuck with me ever since we studied Schumann last year. I love it. ha ha. ohhh mannnn... welcome to my brain. If you click on the excerpt below you can hear one of the pieces from the Opus being played on an absolutely horrid piano. ha. but you'll get the idea.I'm also a fan of inserting "freaking" into the middle of words like fan-freakin-tastic.
And I say "dude" a LOT.
There are a lot more I've thought of but I've got morning brain.
-I love the cone. McDonald's ice cream cones. The ice cream is ehhh alright until you get to the cone. I could eat the cone (w/melty ice cream) all day long (as long as I have some icewater- I always need ice water when eating an ice cream cone. Is that normal?). I told you this would be a random post.
-I am loving my classes. Piano class reminded me that I actually can play. I hate practicing at home- I need to get my piano repaired. It's 150 YEARS off-tune and the middle C hammer doesn't play. Really, middle C? Why you playin me like that? I'm supposed to play YOU. ok, yes, I know. dumb. FILTER.
-Aaron has to buy a nice laptop for school. ug. more money. Passports, plane tickets, computers, a back-supply of diabetes meds for 2 people, full physical exams with xrays for A and me with no insurance, new hearing aids for Matthew at $3000 an ear... Did I mention that we don't have a credit card? Now might be a good time to get one, says I.
-Remember how I'm going to NYC for 5 days in April for a Vocal Jazz competition with Distinguished Concerts International? I mentioned it in an earlier post, but, as it turns out, everything is going to be covered- plane, hotel, registration ($650 a person), and we get a daily food stipend. woot woot! This is good, because there was no way I'd be able to pay for it with all the other stuff we have to fork moolah out for right now. YAY! I'm super super super super excited! I had more supers memorized, but I figured you'd get the point. All you jazz-hater friends of mine can just ignore this part of the post ;)
-I've been listening to the Black Keys lately... I'm glad I revisited that. There are not many bands that can make you feel as cool while you're driving and jamming along as the Black Keys. For your listening pleasure: (and viewing pleasure- these guys are funny)
This isn't an official music video, but the official music video is a movie preview with talking over it, so I opted for this one off of YouTube:
This has already become a long post, so I'll tell you about our friend's restaurant, Bar[en]Grill, and our visit to Superstition Farmers Market another time :) Hasta.


text:
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2 bedroom villa 90-101 w/garage - 哈瓦苏湖城的联排别墅 出租, 亚利桑那州, 美国
哈瓦苏湖城 · 整套联排别墅
房东：Adventure
You will feel right at home in this beautiful luxury condo. This villa is fully furnished with all of the comforts of home. Each villa has a private garage, WIFI, DirecTV and access to the shared po…
来自Adventure的回复：
Enjoyed the place nice and clean and central. Enjoyed the few nights we spent sleeping there.
The house we stayed at was great, everything was as described with detailed instructions (the property is a designated vacation rental property). Wifi was out but Annie was quick to resolve the issue. The only thing I would be weary of is additional fees not previously disclosed …
Thank you for bringing the fee issue to my attention, I have spoken to Airbnb and have resolved this issue.
We arrived later than expected and the house was unlocked and ready for our family of 7. The house was clean and had nice modern conveniences like automatic blinds, ceiling fans and massage chair. We slept great and left early the next morning. No problems at all. When next we ar…
哈瓦苏湖城、亚利桑那州、美国
Not too far from the hustle and bustle of down town, with plenty of privacy
Lake Havasu offers many cab services.
哈瓦苏湖城, 亚利桑那州, 美国 · 注册时间：2013年4月
Annie or myself are always available for any needs you may have

value: Airbnb, Inc. (pronounced  AIR-bee-ehn-bee and stylized as airbnb) is an American company that operates an online marketplace for lodging, primarily homestays for vacation rentals, and tourism activities.


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Political 'Survivor': Ranked-choice tabulations get... | Daily Mail Online
Published: 11:31 EDT, 17 June 2018 | Updated: 14:26 EDT, 17 June 2018
PORTLAND, Maine (AP) - Nearly a week after Maine's primary elections, the state's ranked-choice voting experiment is getting real as it becomes a game of mathematical survival.
Ballots from nearly 500 municipalities across the state have been shipped to the state capital and scanned into computers in two Democratic primary races.
Under ranked-choice voting, a candidate with a majority wins. If there's no majority, then there are additional voting rounds in which the last-place finishers are eliminated, and those voters' second-place selections are reallocated. The process repeats until there's a majority winner.
Tabulations begin this week, possibly as early as Monday, in the biggest test yet for a voting system sometimes called "instant runoff" elections. But there's nothing instant about Maine's process.
It took eight days for someone to concede in San Francisco's mayoral race using ranked-choice voting. It could take even longer before everything is said and done in Maine.
"It's fascinating politics, in slow motion," said Corey Cook, dean of the School of Public Service at Boise State University, who has studied 100 elections that used the system.
The system will be used in a gubernatorial race featuring seven Democratic candidates, none of whom received a majority vote. Attorney General Janet Mills was the leader in first-round votes, but that doesn't mean she's the winner.
In the vast 2nd Congressional District, which covers most of Maine, it's possible Democrat Jared Golden could eke out a majority once the first-round votes are tallied. If not, then ranked-choice voting will be used in that race, too.
In the governor's race, Mills led with 33 percent in unofficial first-round tallies by The Associated Press, followed by Adam Cote with 28 percent; Betsy Sweet with 16 percent; and Mark Eves with 14 percent.
In the 2nd District, Golden had 49 percent and Lucas St. Clair had 41 percent.
In ranked-choice voting, the winning candidate isn't always the one with the most first-place votes. Candidates who have led by as many as 12 percentage points after the first round of tallies have ultimately lost to competitors who had more second- and third-place votes, Cook said.
Ranked-choice voting supporters didn't seem to be too worried about the long wait for results.
"We want a quality system. If it takes a little longer, it's worth it," said Democratic voter Brad Messier, of Brunswick. "Our political system has gotten to the point where any change will generate resistance. But things can't stay the same forever."
Secretary of State Matthew Dunlap compared the process to cascading dominoes. It takes a long time to set up the dominoes, he said, but only seconds for them to fall. In this case, a laptop computer will produce results in seconds.
Democrats appeared to be united in their commitment to the process. The seven candidates all signed onto a statement of support of ranked-choice voting.
Republicans were largely opposed to the voting system, but it didn't come into play in the GOP gubernatorial primary. That's because Republican Shawn Moody had a decisive win, claiming 54 percent of the vote in a four-way race.
In addition to using ranked-choice voting for the first time in state primaries, Maine residents also voted to keep the system by nullifying a legislative delay. That means ranked-choice voting will be used for federal elections in November in Maine.
This story has been corrected to show that ballots from nearly 500 municipalities are being scanned, not more than 500.
Political 'Survivor': Ranked-choice tabulations get...

value: The Daily Mail is a British daily middle-market and online news source newspaper published in London in a tabloid format. Founded in 1896, it is the United Kingdom's highest-circulated daily newspaper.


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shebrews-coffeeattic: 2011
This is what I am reading now. I wanted to show the cover, but the library has its big bar code right in the middle of the book.....duh. I read a review about this book awhile ago in a magazine. It intrigued me then, and I made a note to read it as soon as I was able. I meant for it to be my first E-reader download, but, it was never available when I needed to read it. I found it one night as a hardcopy at the library. It is written by Melanie Benjamin. Melanie spent a great deal of time researching all known facts and papers available regarding Alice Liddell Hargreave's life, who is also, the real Alice, the one written about in the Alice in Wonderland by Lewis Carroll.
This book is her research in story form. She has tried to remain true to what is known, and hinting at possiblities of what is not. The axis of the research remains: what was Alice's relationship regarding Lewis Carroll.
She spins a believeable set-up of how the rumors begat. She knows an innocent child who only living honestly finds herself involved in a scandal that changes her life forever, and she cannot figure out why or how, or how to regain what once was. She is not allowed to consult with the involved parties, as children were not considered part of adults consult. Therefore, nothing could be proved or tried, nothing could be sure or not, yet, people suffered. The child suffered greatest of all, not knowing what the adult mind could make of a child's innocent freedom.
Like Alice in Wonderland, one day, Alice, the real Alice, did find herself falling down a rabbit hole and not being able to stop, and not knowing when it would stop.
Well written. I could easily identify all the thoughts Melanie was able to capture and illustrate. I loved that not only did she write, but she wrote truth. Not necessarily, that it was true in Alice's world, but that it was truth in general. Things are not always as they seem, and yet, they may be very much what they seem, just yet not discovered.
Melanie does not leave you bored. Even though she can be verbose, it is an interesting play of words. Time moves slowly through the book, but I found myself so absorbed I didn't care. I have not finished it yet, but I know it ends how life almost always does. A little disappointing, a little sad. I feel sorry for Lewis Carroll, although, I wonder in the back of my mind if I shouldn't. I really feel sorry for Alice, who fell into it. Who was wooed, cooed and courted, without her really knowing it. I feel sorry that it damaged her so, but I think it was mostly because no one would talk of it.
I will come back and tell more. But so far, I give this a very good rating. I suspect this book isn't for everyone. There are those who have escaped the things in childhood Alice saw, and therefore, would think the book not interesting. It is a contemplative book, not a rollercoaster. It leaves you with thoughts long into the night after reading.
Posted by Shebrews at 6:52 PM
Labels: Alice, Alice in Wonderland, Lewis Carroll
Minimalizing Your Books?????
Found this interesting site via StumbleUpon. I bookmarked it because there is so much truth in it, and its where I am right now in Life. Too much input, I am afraid. Here is the link: and really, I didn't find anything that I dont want to read of this blog.....
I have lots of books, for lots of reasons. I could easily become a book hoarder......or, maybe I already am.......I have carried boxes and boxes of books that I have collected for 40 years to the Library, to a fund-raising book sale, to the thrift shops, to whoever would take them......
Seriously, I could set up a living space surrounded by tall shelves of books and be quite content.
I don't enjoy our library anymore. They have replaced it with a new building. It's carpeted and metal and steel shelving, and too much space, and too much light and all the old volumes have been replaced. It's not fun anymore. I don't enjoy reading classics in the new jackets. I don't know if I can purchase a Kindle. That said, I have found some e-book sites and have read on-line and find that quite satisfying-----however, if I really like the book, I must have it in my hands, and feel it, and write in it, and carry it around with me to meditate on it.....
I recently won some old G. H Pember books on ebay. Can't imagine anyone parting with them, they are so rich in expository commentaries of the Bible. Reminds me of Nehemiah searching for lost and old volumes because the truth had gotten so buried that it was no longer available. The old paths, find....scripture tells us.....I see why, today.
I think that is my fear of electronic books. The limitations of what is available to read. A sort of self imposed censorship, without even really realizing it. Only what the Kindle people think is popular and classic is available. I have always had an aversion to popular.....anything. And, like I said already, classics just don't read well in aluminum and glass........
I decided after reading the article on minimalist book keeping that I need to make a list of my favorite authors and see if I can keep the collection to what I would take on a deserted island......helpful?
I probably wouldn't take my collection of Alice in Wonderland books, because I am mainly collecting them for one of my sons. He can take them to his deserted island.......
The book illustrated at the beginning of this post is one that I am offering on ebay right now and its a beautiful volume, but I have no other interest in it except that. I decided that keeping books because they are beautiful is not one of my criterias.
I resisted putting any new volumes on my shelves for a very long time, but some books I haven't been able to find in an old volume, and some are just recently published, so, I have to compromise there.
And you know one of my weaknesses is, if I find my favorites a second and third time, I might have to purchase them in case I want to give one away....or....just because. I did that with my William Barclay commentaries. I found some at a rummage sale for 50 cents each, and although I already had them, I could not resist purchasing them at that sale. I think I tried to give a few away....but learned--my love isn't everyone else's love......
The kids love Roald Dahl. I buy anything Roald Dahl I can find. Even if I already have it, because I have four boys that all love to read him. I can pass them on, and they can have them for their new libraries.
Well, I have a new project. Minimalizing my book collection. It should be quite an adventure. I get to list 100 items on ebay right now for free. I only pay if I sell them. It's a good time to purge 100 books that I liked at one time, collected for some reason, but now, feel no need to hoard them. Let's see how I do.
Posted by Shebrews at 7:43 PM
Labels: bibliophile, books, bookshelf, collecting, G. H. Pember, library, old books, Roald Dahl, shebrews, William Barclay


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Liliana Pană - Grandma Chata
29.06.2019 20 A New Don
06.07.2019 21 Churro Kings
13.07.2019 22 Know It All
20.07.2019 23 Fistfull of Balloons
27.07.2019 24 Love at First Bite
03.08.2019 25 Go With The Flow
10.08.2019 26 Aluxes
17.08.2019 27 Guillermo's Gathering
24.08.2019 28 Balloon Boys
05.10.2019 29 The Great Bongo Heist
05.10.2019 30 Escape from Bebe Bay
05.10.2019 31 Band for Life
05.10.2019 32 Tez Sez
12.10.2019 33 Forever Ever
12.10.2019 34 Dance Reynaldo Dance
19.10.2019 35 Tree Buds
26.10.2019 36 Lonely Haunts Club 2: Doll Island
26.10.2019 37 Cat-Pocalypse
26.10.2019 39 On Nagual Hill
Adus de la https://ro.wikipedia.org/w/index.php?title=Victor_și_Valentino&oldid=13162468
Ultima editare a paginii a fost efectuată la 11 noiembrie 2019, ora 23:51.

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Sleep Hygiene – The F Word
Sleep Hygiene	The Fibromyalgia Sleep Chronicles #5 – Wakey Wakey Rise and Shine
May 16, 2017May 19, 2017 The F WordLeave a comment	Good evening and welcome back to this weeks instalment of the Fibromyalgia Sleep Chronicles. This week we will be looking at the benefits of a constant wake time, and how you should decide what that wake time should be.
Sleep Hygiene	The Fibromyalgia Sleep Chronicles #4 – I am not a morning person
May 9, 2017May 12, 2017 The F Word2 Comments	There are two types of people, those who wake up in the morning full of the joys of spring and ready to face their day, but ask them to do anything past 6pm and you’ll be told where to go. Then there are those who HATE mornings, take two hours to get going but once they get past lunchtime they achieve more than a lot of people can in a whole day, manage to go out after work, crawl into bed very late at night and still get enough sleep.
It doesn’t matter how much sleep you get, you are either a morning person or you aren’t. I AM NOT A MORNING PERSON. Not in the slightest, never have been, likely never will be, and I will always hate the alarm clock, but why does it even matter? Until I read this book, I wasn’t even sure.
It useful, but not necessarily crucial, to know what type of person you are. Are you a Lark or an Owl? Knowing which group of people you fall into (your chronotype) can help you in planning your days, your sleep routine and help you to be more productive than you have ever been.
Modern society often means that we are on the go pretty much from the time our alarms go off to the time we flop into our beds, but imagine how great you would feel about yourself if you worked in tune with you body and as a result become more productive and achieved more in less time? How many times have you sat at your computer staring blankly at the screen, or tried to exercise and felt that you could have done better but you either couldn’t concentrate or felt too tired? My bet is too many.
If you are a lark (and I will repeat, this is not me), then you should be focusing on the tasks that require that little more effort in the morning and early afternoon and saving those mundane easier tasks for later in the day. For example, if you work in an job that requires you to give presentations, make important decisions, or motivating others, then where you can you could schedule these tasks for the mornings, and chances are you will keep your colleagues more interested as they will also most likely be more receptive at this time. Or if you are somebody who has a choice in shift pattern you could try and work shifts that are earlier in the day rather than shifts that finish at midnight. You will also most likely benefit from going for an early morning workout before you go to work.
Larks also need to make peace with the fact that they probably won’t enjoy late evening social events or parties as much as they enjoy an early evening tipple or going home and relaxing in a bath with a good book. It doesn’t make you anti social, or boring, it makes you human. Larks usually need to go to bed earlier to be getting enough sleep (as they are awake earlier), and so if you are a morning person consider what time you are going to bed. It’s a simple equation of the earlier you get up, the earlier you will probably need to go to sleep if you are going to remain healthy of both body and mind.
I’m sure no explanation is needed for if you are an owl….. Owls typically find it difficult to wake up full of the joys of spring in the morning and will often be grumpy when they do get up. This may go on for a couple of hours. They will more than likely need an alarm to wake them up. This is most definitely me, and has become more pronounced since having Fibromyalgia. As an owl it makes sense to do things opposite to a lark where my life allows. It also makes sense for me to be awake sometime before an important appointment and even for a little while before I am responsible for the little larks in my life. My morning generally goes better if I am awake and have had a drink about half an hour before my children get up. That way the worst of the grogginess and grumpiness has passed, and I’m able to be a better mother to them without the need to snap and nag them quite so much. Daylight is also a very useful tool for me in starting my day (see my post on the effect of blue light here for more information)
I’ve been lucky enough to negotiate a later start time at work, and as result by the time I get there I am pretty much ready to hit the ground running (other symptoms permitting of course!). Also by being able to get up at 6.30am instead of 4.45am I am able to go to bed later and make more of my evening, fitting in exercise and blog writing at this time when I am more likely to do a better job. By doing the important tasks in my life later in the day rather than first thing in the morning, I generally get more done in my time at work (a huge benefit to my employer) and with my spare time (a huge benefit to me and my family). This has been great for my mood and levels of self esteem, which are equally as important as physical health. Without these wonderful feelings my fibromyalgia would be much more difficult to manage.
Of course, there will be some of you who don’t fit into these two categories, you’ll fall somewhere in between, whereby you can pretty much function well all day long and get up with no problem for your day. You lucky lucky people…..
If you are still unsure what bird you are then take this questionnaire and find out!
We may not all be in a position to start work when we know we are going to be at our best. Modern society isn’t yet, nor likely in the near future, able to accommodate everyones individual body clocks, but that doesn’t mean that you can’t manipulate your day to suit you most days. It takes a bit of practice, and a bit of planning, but once your boss sees the benefit of this manipulation they will be more than happy to let you continue.
So what has been the point of learning all of this. Well I have learnt that by embracing my body clock, I am able to make small changes for large gains. I feel better about what I am achieving with my day and this in turn reduces my stress and anxiety levels, which helps me to sleep better. I am be able to exercise more effectively, which again helps me sleep. I am be able to work out just when the right time is for me to go to bed which …….. well you can tell where I am going with this. I am also able to use this approach when managing my fibromyalgia symptoms, which are typically worse first thing in the morning and last thing at night (with the exception of flares).
Sleeping well is as much about what we do with our days as what we do under the duvet. So take a step back and look at your day. Be kind to yourself. Love yourself. Larks and Owls are both beautiful birds, embrace your own unique beauty, preen those feathers and fly.
So which chronotype are you? What do you do to get more out of your day or what changes could you make? Let me know in the comments section.
For more ways to treat and embrace your fibromyalgia or chronic illness, the flow me on Facebook, Twitter and Instagram.
This post along with many other inspiring fibro blog posts can be found on the Fibro Bloggers Directory.
Sleep Hygiene	The Fibromyalgia Sleep Chronicles #3 – The effect of blue light on sleep
May 2, 2017May 6, 2017 The F Word5 Comments	Good morning! How did you sleep last night? Was it long and restful, or frustratingly disturbed? This series of posts is looking at how we can make our sleeping habits healthier and more beneficial, and I hope that what I have learnt throughout my journey to better sleep will help others.
I started off learning more about sleep before I was diagnosed with Fibromyalgia. Leading up to diagnosis I found myself in a cycle of going to bed and then either not falling to sleep or not staying asleep and this of course meant that my days were littered with yawns, pain and forgetfulness because I was so tired.
However, there are many reasons for somebody suffering a sleep disturbance, whether it be chronic or temporary, and it can be easy to just accept it and never do anything about it. It doesn’t have to be this way. That being said, I don’t have the secrets to solving everyones sleep problems, but following the advice I sought in the posts I am sharing along with a few of my own ideas, has led to me sleeping infinitely better than I was 6 months ago. Having good sleep hygiene also isn’t a quick fix, all of this advice would need to be taken on board and practised as part of a permanent lifestyle change and not just for a few days and then giving up.
I have also decided to break down the posts to get into the nitty gritty of these sleep changing habits, in order for you to have some time practising them before moving onto the next step. I also like to fully understand the reason for trying something before I embark on a lifestyle change, something that in healthcare we call an informed decision. It helps us to feel more in control and that increase our sense of wellbeing. It can be all too easy to look at the end goal and want to make all the necessary changes at once without fully understanding them, but this can often be overwhelming and lead to somebody giving up before they have even begun to see any benefit.
For this post we are looking at how to be kinder to our body clock in order to make our bodies actually want to sleep and the effect blue light can have on our circadian rhythms. It helps if you read my previous post about circadian rhythms before reading this one, and that you get your bedroom sleep friendly.
What do I mean by being kind to your body clock? Well, your body clock and circadian rhythms are responsible for making sure you fall to sleep, stay asleep, and wake up refreshed. If you body clock is out of rhythm, chances are, you are struggling with one or more of these things, but there are some gentle and effective ways to help reset your rhythm, and using blue light to our advantage.
We are especially sensitive to a wavelength of light known as blue light, which you may associate with the bad reputation of screens and mobile devices have when it comes to getting a good nights sleep. You’ve probably been told to avoid blue light if you want to sleep better, and this is partly true, because as we have already said, blue light suppresses melatonin which is responsible for making us sleepy. However, please do not think that blue light is all bad, it is simply about the timing of this light.
If you are somebody who is waking up unrefreshed, and really struggles to get yourself going in the morning then blue light is going to be your biggest ally. By using daylight, which is rich in blue light, to kickstart your day you are suppressing melatonin production, and melatonin is your sleepy hormone. So it figures that by suppressing melatonin you are automatically going to be less sleepy. Daylight is full of blue light, and in the morning when you want to wake up this is good! So instead of pressing that snooze button, get up, open the curtains and let the light flood over you. I guarantee you will start your day feeling better. I also find it useful to step outside into the light and the coolness of the morning air also helps me become more alert and ready to tackle the day.
Now, it is all very well saying this in May when the mornings are light in the northern hemisphere and opening the curtains is all that is needed, but what about those long dark winter months, when the most daylight we see maybe from across the workplace as we peer out to see what the weather is like? Then it isn’t so easy but there is something that can help.
Daylight lamps, such as a Lumie, are probably the best way forward if your problem is waking up in the morning. These ‘lights’ gradually take your bedroom from darkness to as close to daylight that is possible with an electronic device, and best of all it happens while you are sleeping. This gradual move from darkness to light begins the melatonin suppression before you even get up and this may help you to feel more refreshed when the alarm finally goes off. Or you may even find that it works so effectively that you don’t even need an alarm! Imagine that! Daylight lamps can also be useful for the mid afternoon slump if you aren’t able to take yourself outside for a walk.
So we have determined that daylight and blue light is good for helping you wake up, but by now you should have guessed that it isn’t so good for the other end of the day when you want to fall to sleep. The major offenders for preventing healthy sleep patterns are mobile devices and any screens, like computer and televisions. The longer in the evening that we use these devices, the longer it will take for our bodies to begin secreting enough melatonin to get us to fall to sleep. I find for me that I need to to be away from blue light for a good 90 minutes before I begin to feel sleepy enough to fall asleep. So if I don’t stop using my phone until 10pm, I’m looking at it being at least 1130pm before I’m ready to sleep. The less I use blue light in the evenings, the sooner I am ready to sleep because my body clock is recognising that it is the evening and therefore time to rest.
I do realise that it can be very difficult to drag yourself away from mobile devices in the evening, and for many of us it forms part of our social habits and entertainment. I recommend avoiding them if you can as it is not only the blue light but also the effect it can have on stress levels and brain activity before we sleep. An example of this may be that we read some distressing news before going to sleep and this then plays on our minds and stops us from being able to switch off. But if you simply can’t drag yourself away then a compromise would be using the nighttime option on your phone. I use an iPhone and the nighttime option can be set to the same each day. This option turns the light on the screen from blue to varying degrees of red. Pair this up with turning the brightness down to its lowest setting and you will still be helping your melatonin production somewhat. Even though I don’t really use my phone before going to bed I do still use this setting from 2030 each evening, until 0730 each morning as this reminds me of the time and to start thinking about moving away, as well as reminding me not prioritise engaging with things I can’t control too early in the morning which would get my day off to a stressful start.
It isn’t just phones and television that are responsible for emitting blue light. Most ceiling lights and even table lamps in our homes also let off blue light, so if your house is lit up like Blackpool until you go to bed, then chances are you may also find it difficult to sleep well. Luckily for me I adore candle light, whether it be winter or summer, and candle light emits amber light, which actually helps our body clocks do what they need to do to make us sleepy as there is no melatonin suppression. Another benefit is that we all look better in candlelight! So why not try lighting a few candles in the evening and have them dotted around your humble abode? You’ll also save money on electricity as well as sleeping better! I also make sure I have a large candle on the go as this follows me from room to room as I go about like some medieval peasant in the dark brushing my teeth and getting my things ready for the morning.
So there you have it, what do you think of blue light? Do you have any experience in how it can affect sleep and our mood? Will you be trying any of the techniques I’ve described? Please feel free to let me know in the comments below. I promise I am really friendly and won’t bite!
As ever you can always find me on Instagram, Facebook, and Twitter!
This post along with many others from fellow fibro bloggers can be found at the Fibro Blogger Directory.
Toodle pip and I hope you sleep well tonight!
Sleep Hygiene	The Fibromyalgia Sleep Chronicles #2 – What is normal sleep?
April 19, 2017May 1, 2017 The F Word2 Comments	Fibromyalgia is renowned for wreaking havoc on sleep, and these problems range from not waking up refreshed despite sleeping all night, to full blown insomnia, and everything in between. Whatever the sleep disturbance is, it can make a Fibro Warrior feel extremely fatigued, can increase pain levels, and pretty much exacerbate all their symptoms. Before we delve into the world of how to try and improve our sleep, I thought it would be useful to look a little at the physiology behind sleep and what normal (does some air quote marking) sleep actually is. This way we can better understand what part of our sleep is the problem, and therefore remedy the issue more effectively.
Normal sleep will mean different things for everybody. However, the over arching rule is getting the right amount of undisturbed sleep to wake up in the morning feeling refreshed. Sleep is our way of recovering physically and processing the events of our day mentally. For some of us this will be 9 hours, and for others it will only be 4 or 5 hours. All sorts of factors contribute to this need including age, existing health problems, and daily physical activity. We generally need less sleep as we get older, and possibly need more more if we are more active or have an exhausting health problem. There is no one size fits all approach when it comes to sleep, and the best way to work out if you are sleeping well is going by how you feel. If you are spending large portions of the night awake, or waking up multiple times per night, then this is not effective sleep. If you sleep through the night but wake up feeling worse than you did when you went to sleep, taking a couple of hours to get going, this again is not effective sleep.
I didn’t realise that I wasn’t sleeping well until I went from sleeping through the night to not being able to sleep at all. I then did some research into how to sleep better and recognised very quickly that it had been a number of years since I’d woken up in the morning and had the bouncing energy I should be able to expect at my age. At the time I was putting it down to being a busy working mother with a fast paced full time job and not giving enough respect or enough time to my sleep. I would often look at my 6 year old daughter, who gets up with the early bird, and wonder how on earth she managed to wake in the morning with so much energy, but I now realise it’s because she sleeps very well! Children generally do. However, we should all be able to expect to wake up in the morning with (almost) this amount of energy, but perhaps not the enthusiasm.
To begin to understand normal sleep patterns we need to first understand circadian rhythms. I wont go on too much about this as it is quite complex and would take a whole bunch of posts to really get into the nitty gritty of it, but will give an overview in a nutshell (if you would like to learn more then I would recommend this website).
Our circadian rhythm is our internal clock, that is ticking by 24 hours a day, 7 days a week, 365 days a year. It never stops. It is controlled within our brain and is responsible for maintaining balances in sleeping, eating, hormone production, temperature and mood amongst other things. You cannot change your circadian rhythm, it is engrained within you, following many years of evolution of the human race. But sometimes what our bodies want to do and what we want them to do can conflict. Our modern lives and way of working have made us move further and further away from our natural rhythms and this is causing many problems for some people such as unhealthy weight gain, unbalanced hormones, lowering of mood, and of course, disturbed sleep.
Typically our bodies want us to wake up in the morning and rise with the sun. The sun shining onto our skin would naturally wake us up and get the hormones responsible for giving us energy flowing. Our bodies and mind would then be alert and able to be active during the day, and then as night time comes and the sun sets, our bodies begin to secrete melatonin which increases our urge to sleep. This usually begins at around 9pm for your Average Joe, and peaks at around 2-3am. Melatonin also causes your body temperature to drop which again increases your urge to sleep. Night shift workers will be all too familiar with the battle to stay awake at 2-3am and the feeling of not being able to get warm no matter what you do. That is your circadian rhythm right there, telling you to sleep. Over the years of working night shifts as a midwife I grew to know this feeling all too well, and after fighting the urge to sleep all night I would leave the hospital feeling almost drunk.
Ok, so lets all assume we have a well oiled internal clock and we can all go to bed at a reasonable time to get the right amount of sleep for our own needs. We do something relaxing, like reading, listening to gentle music or meditation, in an environment suitable to sleep. See my last sleep post for more information on how to prepare your bedroom for sleep. Suddenly our eyelids become heavy and we decide to roll over and go to sleep. So we do (a girl can dream right? No pun intended). This is when we begin to ride the sleep rollercoaster.
Our sleep, as many of you will know, is made up of cycles, and these typically last around 90 minutes, and each cycle is made up of 4 stages.
Stage 1 – Drifting off – Non REM
This is the stage where you get that lovely floaty, woozy feeling, somewhere between sleeping and being awake. This is also the stage where you may ‘jerk’ or feel like you are falling and wake up suddenly, which at the time is scary as hell until you realise you are still in bed and not falIing down the stairs! It doesn’t take very much to be woken up in this stage, someone slamming a door, or dropping something is likely to wake you easily.
Stage 2 – Light sleep – Non REM
This is the stage in which our heart rate slows and our body temperature begins to drop slightly, and this is where we spend most of our sleeping hours. We can still be woken easily at this stage, by someone calling our name or giving us a good shake. This is the stage of sleep where our brains consolidate the information of the day, and our motor skills improve. Do not be fooled by the name of this stage of sleep, is it incredibly beneficial, even though it is light, as part of a cycle that is well balanced. However, getting stuck in this stage all night is not good and those people who wake up feeling unrefreshed from a nights sleep despite not waking are likely to spending too much time here.
Stage 3 – Deep sleep – Non REM
Now, Even though we only spend about 20% of the night in this stage of sleep it is where you are aiming to get to in each cycle. This is where to real rest and recovery takes place. If you have ever been woken by somebody shaking you, or by your alarm in this stage, then you will know how it feels like you are punch drunk and you will find it very difficult to wake up. You will also know if you have woken someone in this stage as you will really have to shake them to wake them, and when you do wake them they may speak in tongues! This is sleep inertia. For people who sleep walk, this is also the time where you will go have your night time adventures. We need to try and wallow in the bath of deep sleep as much as possible to gain its very beneficial restorative effect. It is also in this stage that we secrete human growth hormone which is responsible for repair of tissues and cells.
Stage 4 – Dreaming – REM
This is the stage that we will be aware of even though we are sleeping because this is the stage in which we dream. This is the stage that is responsible for creativity, so if you make it to here then you are onto a winner. Again, we spend about 20% of our time here. At the end of this stage we temporarily wake up although we won’t remember this. We then go back to sleep and start the whole cycle again.
In ideal sleep we would cycle through these four stages of sleep for as many cycles as our bodies need, be that 3, 4, 5, or 6. As the night goes on we would be spending less time in deep sleep and more time in REM sleep, making it easier to wake up refreshed and ready to face our day, rather than groggy.
To work out which way your sleep is being affected, if at all, it can be useful to monitor your symptoms for a week or two, along with the parts of sleep you remember. Did you wake up? Did you see through but still feel terrible? Did you sleep at all? Once you have worked this out you can then go on to find a solution, and we will be exploring this more in the upcoming chapters of the Sleep Chronicles.
I hope you found this little post useful, and please do check back on the last sleep post for advice on how to make you le sleeping environment as conducive to sleep as possible. I will try and write again in this series as soon as I can 🙂 but for now you can keep up to date with fibromyalgia news on my Facebook and Twitter pages, and I post regularly on Instagram
Sleep Hygiene	The fibromyalgia sleep chronicles – Time to (try to) sleep
March 25, 2017May 1, 2017 The F Word3 Comments	Welcome to the first instalment of the sleep chronicles!
Sleep and Fibromyalgia. They all too often don’t mix (see my post about insomnia for the gruesome details!). Either you can’t sleep, or when you do sleep its of such poor quality you almost wish you didn’t fall to sleep in the first place.
This is how I felt just a couple of months ago, and some nights I do still feel like this. BUT, with some gentle tweaking to my bedtime routine (okay, massive tweaking I didn’t actually have a routine before) and recognising my triggers for poor sleep, I have actually been able to make some progress in getting some shut eye and I am hoping that by sharing what I have learnt and found helpful, I may well help somebody else with sleep disturbances. If these instalments help just one person I’ll be super happy. As a way of a little disclaimer, I am not proposing to solve all of your problems, and for some my techniques won’t help at all, but I am simply sharing what I have found in getting, what I loosely call, a ‘better’ nights sleep.
For this first post, lets start with the basics, setting the scene for a (hopefully) good nights sleep.
I’d like you to take yourself into your bedroom and take a look around. What do you see? Do you have piles of laundry waiting to be folded? Do you have a television? Do you keep your work diary on your bedside table? If so, move it all…. Move anything that may pose as a distraction, even from the corner of your eye. If you are going to look at it and think ‘oh, I really must sort that out before I go to sleep’ or ‘just one more episode’ then you aren’t really switching off. By moving these items out of the room, you are not able to physically see them, and therefore you are less likely to be tempted to sort them out, or just do one more task once you actually get yourself anywhere near ready to sleep (we’ll talk about being able to do these tasks before going to bed in a later post). I used to have piles and piles of laundry at the end of my bed, a list on my bedside table of things I needed to do, and honestly, they were not helpful when I was trying to visit the land of nod.
Okay, all of the distractions out of the room? Lets move on!
Open the window! It doesn’t have to be opened much, just the tiniest of gaps. Letting fresher cooler air into the bedroom enables you body to cool down when you are getting ready to sleep. Cooling down helps the body to release melatonin, an essential hormone needed in order to be able to sleep. And on that note…..
Turn down the thermostat. We have our thermostat on at 20 degrees during the day, but in the evening I turn this down to 18 degrees. This again enables the body to cool down and stay cool throughout the night and release the magical hormone melatonin. If you keep your thermostat on toasty warm, you are more likely to wake up because you have gotten too warm and your body is struggling to stick to its circadian rhythms.
Are you curtains/blinds keeping daylight out enough? Before the invention of the lightbulb and before humans could harness electricity, apart from the light of a campfire or a candle, we would have pretty much been in darkness when we slept, only rising when the sun peeked over the horizon. Now, keeping daylight out isn’t so much of a problem in the winter months when the days are short It is dark by the time we settle and still dark when most of us rise, but in the summer, it can be deal breaker on whether or not you will sleep well. Historically I have worked many night shifts, and because of this when we got curtains for the bedroom we decided on a really dark pair (they are mostly dark brown) and no light gets through them. Even more importantly, they cover the window space well, so light can’t really peek around the edges either.
I like a nicely made bed to get into, free of crumbs, and other little bits that can work their way into the bed with children, cats and dare I say it, husbands (sorry Matt). However, I am not willing to change my bed every day to achieve this. Simply making the bed up after everyone has rolled out of it is enough to keep it fresh between changes.
I also like my bedside table to have everything I need in reach so I don’t have to keep getting up and down once I’m ensconced under my duvet. Because of this I keep a range of reading books on my bedside table so that whatever mood I am in I can generally find a good book to read. This is my current selection (I have peculiar tastes) –
In my bedside table drawer I also have my inhalers, antihistamines (its rare, but occasionally I have strange allergic reactions in the middle of the night), lip balm, hand cream, foot cream and face cream. This stops me from getting out of bed if I have forgotten to do any of these things in my bedtime routine.
Next, think about the lighting. You really should be aiming for a soft warm/amber light when you are settling down for bed. Candlelight is best for this. I usually have a tea light burning and my warm light bedside lamp on its lowest setting, just enough for me to see the words on the pages of my books. It amazing the difference soft lighting makes to the heaviness of the eyelids come sleepy time.
Lastly, and this is the bit I struggled with the most. If you have pets, strongly consider shutting them out of the bedroom while you are sleeping. I had a feeling our cats may have been waking me up, what with all the being pinned down with between two of them, not being able to move, the running in and out of the bedroom at lightning speed because they needed a poo, the fighting, and more often than not, waking up with a cat on my head. This is the look Maude gives me at bedtime now, and when she knows its time to be shut in the kitchen –
“I promise to be good mum”, and this you see is why I felt bad initially. The poor cats had gone 14, 12, and 10 years sleeping on our beds and now they have to sleep in the kitchen. However, not being woken by them is a real treat indeed.
And on that note. Nighty night, sleep tight, don’t let the insomnia bite.
Sleep Hygiene	Sleep…….
March 9, 2017April 9, 2017 The F WordLeave a comment	This week is National Sleep Awareness Month and never before have I been more aware of sleep…… or lack of it.
Fibromyalgia, amongst all the other stuff, can and often does cause sleep disturbances. This can range from not getting enough good quality sleep, right through to full on insomnia. Whatever the disturbance, it inhibits your ability to perform well, concentrate and sometimes even just function. It can also exacerbate the other symptoms caused by the F word.
Insomnia is lonely, while the rest of the world is sleeping, there you are, all alone, with every thought possible running through your brain. Of course, it is dark, but sometimes your thoughts are darker. You can’t close your eyes, and when you do it actually hurts more than keeping them open. You bargain with yourself, you look at the clock. Somewhere around midnight you tell yourself that it is ok because you can still get 6 or 7 hours sleep at that point if you could only fall asleep. You beg, you ignore, you meditate. Then you get up, sneaking around the house so you don’t wake anybody else up, only to find you don’t actually have the energy to read or do anything quiet. Actually there isn’t anything to do at that time. You avoid the TV and your smartphone because you read somewhere that this is bad and you don’t want to become more wired than you already are. So you go back to bed, and repeat. Then at some point close to the morning you finally fall to sleep. Shortly after, the morning fully arrives and suddenly you don’t have insomnia anymore and can’t even get up (but of course you do). You get to a point where you start dreading going to bed the next night because you know you will do the same thing over and over.
For me, my sleep disturbances started long before my diagnosis of Fibromyalgia. Looking back it probably started around a year ago at least. I didn’t notice at the time because I wasn’t actually waking up, but found it increasingly harder to wake up in the mornings. The snooze button became a very good friend of mine, and I found myself turning into someone who enjoyed their journey to work into one that ran for their train looking dishevelled. I would no longer nearly miss my stop because I was engrossed in a good book or a podcast but more missing my stop because I would fall to sleep, with dribble down my chin and only wake up with the klaxon of the doors closing. I felt increasingly more tired and I also looked terrible. At the time I blamed it on training for the marathon and told myself that I was ‘sleeping heavy’, and that this was a good thing. Luckily once I was at work and had shovelled some breakfast down my throat (usually 2 hours after rolling out of bed onto the floor), my headache would shift, and I would perk up enough to get on with my day as usual with no ill effect and my care was safe.
Fast forward to the end of November 2016, just after I was resigned to take some time off work, not actually knowing what on earth was wrong with me. I suddenly found that sleep evaded me altogether. I would go to bed absolutely exhausted, to the point of tears sometimes, and then just lay there. For hours. I would finally fall asleep somewhere around 4am only to find myself tossing and turning, in and out of sleep for about 2-3 hours. There isn’t much more that is as frustrating as being tired to the point of wanting to collapse and then not being able to sleep. Sometimes it would be my pain that would keep me awake, and then sometimes it would be my thoughts. Other times it would be nothing at all.
At the time, just to get through the days, I had no choice but to remedy this by napping in the afternoons, just to give me enough energy to be an ok version of a mother to my children, and to be able to keep them alive. After 6 weeks (and I know this is no time at all, and that some people battle insomnia for years) I figured this routine was not doing my nighttime sleep any good at all and so decided to power through my days so that I would hopefully stand a chance of getting some sleep. Sadly this didn’t work either!
The GP offered me some sleeping tablets (thanks), and I have to admit I was almost tempted, but a little voice inside of me knew that this was not the answer. I had to find out what was contributing to the insomnia and remedy that first.
My husband brought me a book by Nick Littlehales, simply titled SLEEP. Armed with this little sleep bible and lots of research of my own I formulated a plan to enable me to try and reverse the cycle of insomnia that would at least allow me to get some sleep each night. By this point I would have been happy to even be able to get 2 hours of undisturbed sleep. The techniques I’ve employed are tough, and still require an awful lot of willpower. They don’t leave much time for an evening of television, nor socialising, but I’m working on factoring all of this in really soon.
I’m pleased to say that although my sleep is today very far from perfect it is slowly moving in the right direction. I do actually get some sleep most nights, but it is still of poor quality and I wake up all the time! Grrrrr.
I dearly want to share with you my sleep hygiene techniques, but will save these for another day. For now, as you tuck yourself into to bed tonight and dream sweet dreams, please say a prayer for those who won’t sleep. If you tuck yourself into bed and don’t sleep, please remember at some point I will be awake too, you are not alone, and I too will be making bargains with the devil in exchange for some shut eye.
Fibromyalgia and Me (2)
Naturopathic Nutrition (15)
Latest from The F Word	Fibromyalgia and Me – Home Sweet Home

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Soaps and detergents by giovanniveitch 26973 views
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1. Soap and detergent

Give the definition of soap and some examples of soap
2. Salt that are formed by neutralization between a fatty acid and an
3. alkali.
4. One example of soap is sodium palmitate, CH₃(CH₂)₁₄COONa. It is
5. formed when palmatic acid is neutralized by sodium hydroxide, NaOH.
6. CH₃(CH₂)₁₄COOH(aq) + NaOH(aq) -> CH₃(CH₂)₁₄COONa(aq) +H₂O(l)
7. Briefly explain the history of the soap manufacturing in a flowchart.
9. In the past, soap was made by mixing animal fats with alkaline and wood ashes
10. Large-scale commercial soapmaking occurred in 1791 when a French Chemist, Nicholas Leblanc patented a process for making soda ash or sodium carbonate from common salt. The process yielded large quantities of quality soda ash.
11. Soap can be prepared through saponification. Use a flow chart to show soap preparation process in the laboratory, starting with the raw materials. Include any relevant chemical equation.
12. Oils and fats are esters formed from glycerol and fatty acids.
13. It made up through heating oils or fats with an alkali such as sodium hydroxide, NaOH.
14. The oil or fat molecules are “broken up” or hydrolyzed to glyce ro l and fatty acids.
15. This reaction is the reverse of esterification (saponication)
16. The fatty acids formed then react with sodium hydroxide, NaOH to form a salt (soap)

Saponification of oils or fats

Fats and oils are hydrolyzed (split) with a high-pressure steam to yield crude fatty acids and glycerol.
17. The fatty acids are then purified by distillation and neutralized with an alkali to produce soap and water (neat soap-soap in liquid form).
18. Fatty acid + NaOH -> Glycerol + Sodium soap
19. Sodium soaps are "hard" soaps.
20. The more saturated the oil (tropical vegetable oils such as coconut oil), the harder the soap.
21. Fatty acid + KOH -> Glycerol + Potassium soap
22. Potassium soaps are softer and are found in some liquid hand soaps and shaving creams.
23. Give the definition of detergent and some examples of detergents.
24. Salt that are formed by neutralizing an alkyl hydrogen sulphate with an alkali.
25. One example of detergent is sodium lauryl sulphate
26. Detergents may contain many other substances in addition to the substances that does the cleaning and also to make it more effective.
27. These substances are called additives
28. Use a flow chart to summarize the steps in the preparation of detergent. Include any relevant chemical equation.
29. A synthetic detergent, a sodium alkyl sulfate called sodium dodecylsulfate, will be prepared by reacting dodecyl alcohol (dodecanol) with sulfuric acid.

 Dodecanol Sulfuric acid Dodecylsulfate

The resulting dodecylsulfate is converted to the sodium salt by a reaction with sodium hydroxide.

Dodecylsulfate sodium dodecylsulfate

Both soap and detergent clean so much better than water alone. Use a flow chart and colourful diagram to summarize the cleansing action of soap and detergent.
30. One part of the soap and detergent anion is negatively charged (polar end). - It dissolves in water. It is hydrophilic or “likes water”.
31. The other part has no charge (non-polar end)
32. It dissolves in oil or grease. It is hydrophobic or “hates water”.
33. These two parts work together to remove grease.
34. When soap or detergent is added to the dirty surface of a piece of cloth covered with a layer of oil or grease
36. The negatively charged ‘heads’ (hydrophilic) of soap ions or detergents ions dissolves
37. in water

 (b)The hydrocarbon ‘tails’ (hydrophobic) of soap or detergent ions dissolves in the layer
 of grease

If the water is agitated slightly, the grease begins to lifted off the surface.
38. When the cloth is rinsed with water, the droplets will be carried away
39. Heating and stirring may help to loosen the dirt particles from the material being washed
40. Compare and contrast the effectiveness of cleansing action of soap and detergent in hard water by using mind maps or table.

Hard water contains a great amount of calcium and magnesium ions. These ions react with the soap to form an insoluble precipitate known as soap scum.
Properties Soap Detergent Cleaning powerLess powerfull More powerfullEase of rinsingIt is difficult to wash away all soap on clothes. The soap that remains leave and odour and spoils the fabrics Rinse out well from clothespHSlightly alkalineCan be controlled to suit the cleaning taskMolecular structureDetermined by the fatty acids found in the oil or fat used to produce soap Can be modified to suit the cleaning task. For example, a detergent can be made specially for cleaning toilet bowlsFormation of scum Form scum with hard waterDoes not form scum with hard water

Detergent consists of various additives. What is the purpose of adding detergent additives? Construct a mind map to show the additives in detergent and their respective functions.
41. Addictives Example Function Biological enzymeAmylases, proteases, cellulasesTo remove protein stains such as bloodWhitening agentSodium perborateTo convert stains into colourless substancesOptical whitenerFluorescent dyesTo add brightness and whiteness to white fabricsBuilder Sodium tripolyphosphateTo enhance the cleaning efficiency of detergent by softening the waterSuspension agentcarboxymethylcelluloseTo prevent the dirt particles removed from redepositing onto cleaned fabrics.Filler Sodium sulphate, sodium silicate To add to tha bulk of the detergents and enable it to be poured easilyFoam control agentsSilicones To control foaming in detergentFragrance -To add fragrance to both detergent and fabrics

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John 3:16 Marketing Network: FINAL TRIMESTER, Book One in the Quigley Triplets Series by Dianna T. Benson
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Published online on June 25, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Madeleine Mary Schreiner
Madeleine M. Schreiner, 99 years old, passed peacefully at home on Monday June 17th and is in the hands of the Lord. She was born August 25, 1919 in Great Falls, Montana. She grew up in the Minneapolis-St Paul area...
Published online on June 20, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
JOSEPH MICHAEL SIVA January 30, 1963 – June 16, 2019 Joseph Michael Siva has passed on to the spirit world. Born January 30th, 1963 and passed June 16th, 2019. Youngest of 6 children of JoAnn and Harold Siva of...
Published online on June 19, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
COWART, Dax S. 12/16/47-04/28/19 Dax S. Cowart slipped into heaven from his home, the evening of April 28, 2019. Dax celebrated 33 years as a Texas Trial Lawyer, and as a Patient Right’s Advocate. He had his...
Published online on June 3, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Dax S. Cowart 1947-2019 COWART, Dax S. 12/16/47-04/28/19 Dax S. Cowart slipped into heaven from his home, the evening of April 28, 2019. Dax celebrated 33 years as a Texas Trial Lawyer, and as a Patient Right's...
Published in Houston Chronicle on June 1, 2019
Erin Alayne Zeimis (nee McManus)
Erin Alayne Zeimis (née McManus) passed from this life into the presence of her loving Savior, Jesus, on December 17, 2017. She succumbed to Glioblastoma Brain Cancer. She was in the Wheaton class of 1983 as a...
Published online on May 24, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Ila Fern Driver
Ila Fern Callaway Driver died on Tuesday, May 14th. She was born in Fallbrook, California in 1921, the youngest child and only daughter of Grover Cleveland Callaway and Della Mae Taff Callaway. Her childhood was...
Published online on May 23, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Kyung Hi Yu
Kyung Hi "Kimmie" Yu passed away peacefully at her Fallbrook home on May 10, 2019. She was born in Pusan, Korea on February 25, 1933 and graduated from Kyung-Gi Girls High School in Seoul in 1951. She worked with...
Published online on May 14, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Wanda Lee Todor
Wanda Lee Todor, born in Fairmont, Missouri November 15, 1928, passed away peacefully Thursday morning May 9, 2019. She was married for 56 years to John Todor until 2003 when he passed away from cancer. Wanda and...
ryan john wehking
Ryan was born to Pamela (SCHMIDT) and John Wehking November 13, 1979. He resided in San Diego most of his life. He graduated from CORONADO High School and received his BA from Concordia, Bronxville, New York in 2003. ...
Published online on May 7, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
Richard Montgomery Bledsoe
Richard Montgomery Bledsoe, born, July 1, 1922 in Petoskey, Michigan, passed away from pancreatic cancer on May 2, 2019 in La Mesa, CA. He is survived by two sons, Gregg M Bledsoe of Campo, California and Garry R...
Published online on May 6, 2019 courtesy of Berry-Bell & Hall Fallbrook Mortuary, Inc. - Fallbrook.
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Micron MT9LSDT872AG-10EC7 PC 100 64MB 100MHZ ECC Desktop Memory
Micron MT-48LC8M8A2 64MB PC100 Memory Module 168 Pin
This is a gently used 168-Pin SDRAM card showing little to no wear for Computers. It feature 64MB of RAM.
Micron Crucial 64MB 144-pin PC100-222-620 Memory MT4LSDT864HG-10EB1 BZAB4YF015
Micron Crucial 64MB Synch. Other markings BZAB4YF015 MT 200115, SO DIMM REV 1.0, CT8M64S4W8E.4T, BG1114T.H6.
64MB PC100 DIMM SDRAM unbuffered (micron equiv# MT8LSDT864AG-10)
Compaq 323012-001 64mb ram PC100 SDRAM NEW
Compaq 323012-001 654mb Memory Module SDRAM PC100 NEW
Picture is of the actual module that you will receive. This is PC100 LAPTOP RAM. Clean and Tested Working 100%.
Samsung Laptop PC100 SODIMM RAM 64MB 100MHz M464S0924BT-L1L set of 3
Samsung Laptop PC100 SODIMM RAM 64MB 100MHz M464S0924BT-L1L This listing is for a set of qty 3 Samsung Laptop PC100 SODIMM RAM 64MB 100MHz M464S0924BT-L1L memory sticks. Non-ECC CL2 3.3V 8x16 Pulled from a working laptop. Been stored in a anti-static bag. Please message me if you have any questions. I will ship only to the address provided by Ebay. Be sure your information is updated before checking out.
SIEMENS 256MB (4x64MB) SDRAM PC100 CL2 DIMM DESKTOP RAM HYS64V8300GU-8
These modules were pulled from a working pc. Type: non-ECC. Pins: 168p.
192MB of Classic Desktop SDRAM consisting of 2X64MB and 2X32MB Modules
192MB of classic desktop computer SDRAM.
Cubig 64MB 64MB PC66 168pin SDRAM UDIMM, Dell, Apple iMac G3 Memory KTA-G3/64
Samsung M366S0823DTS-C1L SDRAM 64MB PC-100 Non ECC 100Mhz RAM Memory
Samsung M374S0823FTS-C1L SDRAM 64MB PC-100 ECC 100Mhz RAM Memory
PC100 64MB Random Access Memory MC-458CB646LFA-A10 Nec
64MB PC100 Random Access Memory HYM7V65801 Hyundai
PC100 Random Access Memory HYM7V65801 Hyundai BTFG-10S
PC100-322-620 Random Access Memory HYM7V65801 Hyundai M0114 Compaq
512MB Computer SDR SDRAM
2GB SDR SDRAM Memory
FPM DRAM Computer 64 MB Capacity per Module Memory (RAM)
64MB PC100 Memory for Apple Power Mac Macintosh G3 AAP1154
64MB PC100-322-620 PC-100-3-2-2 Desktop DIMM Memory RAM
SpecTek 64MB PC100-322-620 SD-RAM 168-pin non-ECC P8M648YLEC4-100CL3A

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