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What are the YMCA's 2017 Resolutions?

The new year is a time to get started on the right foot by focusing on what really matters and making a plan for success. The same is true for the Y, and we've got big plans for 2017.

Regardless of whether you think New Year’s resolutions are a good practice or not, if you are anything like the YMCA team, you are always setting goals, looking for ways to improve and dreaming big dreams.

2017 is shaping up to be a very exciting year for the Y and we want to tell you a little bit of what’s in store:

Help children develop physical literacy skills

We are excited to report that the Y is launching a children’s physical literacy program this year! Now, the Y has been in the business of physical activity for more than 130 years, but the time has come to support the development of physical literacy skills so that more kids can have the confidence to be physically active throughout their lives. This program will also be offered as a new and integrated component of the Y swimming programs. What is physical literacy you ask? Click here for a definition. Want more information on physical literacy? Click here for great resources provided by Active for Life. Stay tuned for details about this exciting new program.

Make it easier for you to register for YMCA programs

We launched our new website in 2016 so that you can participate in everything your Y has to offer. This year we are launching a new online registration system for numerous YMCA programs that will make it easier for you and your family to participate. In the long term, this new system will provide you with dozens of new ways to manage your membership and other Y programs online. In the short term, we will launch the system in stages to ensure your access to Y program registration is consistent. More information to come later this year.

Add more YMCA Child Care spaces

The need for high quality child care is rising and the Y is always working on adding more spaces so that all kids can be healthy, resilient and get a good start in life. On January 3rd, we opened 45 new spaces––25 school age and 20 preschool spots––at the Little Rae YMCA Kids Club and Preschool. Later this year, we will open 100 or so spaces in other underserved neighbourhoods. Want to learn more about YMCA Child Care? Click here.

Expand preventative health programming for adults and seniors

The Y has been helping thousands of people pursue a healthy life each day. Unfortunately, chronic health conditions like heart disease, diabetes, cancers and mental health conditions such as depression and anxiety are on the rise, especially as our population ages. In response to these trends, the Y is both strengthening its prevention programming and developing specific programs for adults and seniors to help them manage their chronic health conditions to stay healthy and to lessen the impact of their disease.

Provide more access to life-enhancing programs

Through your generous donations to the YMCA Strong Kids Campaign, we are able to provide financial assistance to children and families each year who otherwise would not be able to afford the YMCA’s life-enhancing programs. In 2017, we will continue to breakdown financial barriers to these important programs through continued financial assistance as well as increase access to programs in underserved communities across the Lower Mainland, Fraser Valley and Sunshine Coast.

This is just the tip of the iceberg of what we have planned for the year. We have so much more in store. In all cases, we will continue to focus our efforts in three areas.

  1. Supporting vulnerable children and families
  2. Promoting healthy living
  3. Fostering belonging and connection

The Y cares about the same things you care about: raising healthy and resilient kids, ensuring youth feel confident and supported, and helping people feel healthy and connected to others in the community. We’re always looking for new and improved ways of making these goals a reality.

What are your resolutions for 2017? Tweet us @GreaterVanYMCA

Putting your fastest foot forward

Have you conquered the 10 km Sun Run? Are you ready to take the next step? At just over 21 km, a half marathon is more than just a simple Sunday jog. You’re going to need some preparation!

We asked some of our experts for advice for first-time half marathoners about what to expect and how to prepare.

Stephen Grady, YMCA of Greater Vancouver, Director of Information Technology

YMCA Volunteer Fitness Instructor, completed over 20 (!!!) Ironman distance triathlons

Running a marathon is easy, it’s the training that is hard! You have to enjoy the process and remember what motivated you when you first started. If you are at risk of injury, think about trying a cross-training program like CycleFit to help you with your cardio. However, it’s not a substitute for road kilometers.

Don’t set a time goal for your first race. Just crossing the finish line is an accomplishment. Most people want to run more than one after they finish.

Garth Kennedy, Tong Louie Family YMCA, Manager of Health and Fitness

Two Ironman Triathlons, with many half Ironman distances

Set realistic goals for yourself. It’s your race; so don’t be influenced by what someone else did on their first race. Find your own path.

Think about trying a walk/run plan for your race. There are some great apps and programs to help you.  Sometimes, a walk/run combination can even be faster than a run-only plan.

You will be surprised how much stretching your body will need when training. Make sure you drop into one of our Yoga classes for some dedicated stretching time.

Find a compatible workout partner. Not just someone who has the same goals as you, but someone who you will enjoy training with. It’s much more enjoyable when you race together.

Stacey Stewart, Manager of YMCA Healthy Heart

Six (!!) half marathons

Finding a good running clinic or program can make a big difference.  Not only will they provide guidance on training but it’s much more fun to run with a group.

It’s always hard to find the time to train, so lunchtime and after work drop-in group fitness classes at the Y that feature cardio are great. The step classes and bootcamp are my favourite.

The cold rainy days of running are tough, but it’s all worth it when you cross the finish line.

David D’Arge, Rackets & Runners

Shoe Guru

From an equipment perspective, you should start looking for a pair of shoes before you begin your training. You don’t want to get derailed by a preventable injury.  Also, your first pair of running shoes might not be the right ones for you. If you are doing a typical half marathon training program, you’ll probably need a new pair of shoes a few weeks before the race to make sure they perform properly.

For a 10 km race, you can drink water before and be fine. For anything longer, you will need a plan for nutrition and hydration. Talk to other runners and see what they are doing and figure out what works for you.  There are lots of gels and water bottle options if you decide to go that route.

If you decide you want to give a half marathon a try, members of the YMCA of Greater Vancouver receive a 10% discount when they register. Go to http://bmovanmarathon.ca/ and enter in code TEAM10YMCA2017

Make Giving Back a Year-Long Resolution

With the holiday season just behind us, who says that those warm and fuzzy feelings can’t last all year? Charities count on year-round support to be able to run sustainable programs. So help yourself and your community by making giving back a year long resolution for 2017.

Approximately 82% of all Canadians make a charitable contribution each year. We donate our hard-earned money for many reasons and to many great causes - not only because it feels good, but because we care deeply about supporting our community.

Here are a few tips on how we can keep the “spirit of giving” alive year round:

Build philanthropy into your family life

There are many benefits to teaching our younger generations the importance of giving back. They learn responsibility, develop empathy for others and understand that their actions can have a positive impact on their community. No donation is too small—encourage your kids to donate part of their birthday money or allowance to a charity that helps kids just like them.

Become a monthly donor

Making smaller contributions each month is easier than a one-time lump sum gift. Monthly giving is all around easier and more efficient for both parties involved, not to mention that your ongoing support every month adds up and makes a big difference!

  • Did you know that you can visit your local YMCA facility and add a charitable donation to your monthly membership fee? Your donation will help others get access to the YMCA so they too can feel happier and healthier in 2017.
  • Donate online—it’s quick, easy and your contribution can immediately get to work helping children, youth, families and seniors reach their potential.
Give your time

The spirit of giving isn’t always a financial commitment. There is a great need in many organizations for volunteers who can commit their time and talent to help out. Non-profit organizations couldn’t do what they do without the amazing support of their volunteers.

Plan your own fundraiser!

Still have those cans and bottles lying around from your holiday celebrations? Take them to the recycling depot and donate the proceeds to charity! Maybe you want to host a dinner party in support of a charity in the comfort of your own home or plan a golf tournament for your colleagues like our friends at Citywide Mortgage. The possibilities are endless!

If you want to learn more about how your gift can make an impact in your YMCA community,

 or contact giving@gv.ymca.ca

Is it time for a Digital Detox?

Be honest. How many hours of Netflix did you watch over the holiday season? How many Instagram stories did you post of your kids playing in the wet and wonderful snow? How much time did you spend scrolling through Boxing Day deals on your phone? For most of us, it probably adds up to more hours than we care to admit.

Screen time is a part of our daily lives. We do everything on our smartphones, smart televisions or computers. And there are plenty of health studies out there that talk about the risks for kids and adults associated with spending too much time in front of a screen. For most of us, unplugging completely is not an option. We have family that lives in another part of the world that we want to stay in touch with or we work at a computer all day or we need to use Facebook for our marketing jobs!

But there are ways that we can reduce the amount of time we spend staring at a screen, and counteract some of the negative effects it has on our health. A little can go a long way, when it comes to reducing screen time:

  • Commit to putting your phone away for half an hour, then go for a walk without it!
  • Get a real alarm clock! And sleep with your phone plugged in outside of your bedroom.
  • Turn on your iPhone’s Night Shift option. (Android users can check out the f.lux app in the Google App Store).
  • Read a real (paper) book instead of your kindle. Bonus points: walk to the nearest library and check one out!
  • If you’re already watching television, try to get through a whole tv show without looking at your phone.
  • Set a timer to go off every hour throughout the day, then get up from your desk and stretch every time it rings.
  • Unplug during meals. Leave the TV off and put your phone in the drawer while you’re eating.

It’s the time of year when many of us take a look at our lives and set out to make some positive changes, whether it’s through New Year’s resolutions or setting goals for the year or just participating in “Dry January”. Why not build a “digital detox” into this process? You can follow all of the tips above, or try just one, or come up with your own way of reducing the amount of time you spend staring at a screen. But don’t tweet us about it. Share your experience with a friend or coworker, or strike up a conversation at the water fountain!

Training for the Superbowl (from your couch)

The cold wet weather of January makes it tough to get motivated. Especially when there’s a good game on TV.  And it always seems like there’s a good game on TV this time of year. Hockey is in full swing (and the Canucks are finally finding their groove). The NFL playoffs are on. How do you choose between Sunday afternoon couch nap football time and fitness time? Maybe you don’t have to.

Watching sports doesn’t have to be unhealthy.  It can be a opportunity to burn a few calories while cheering on your team. Here are a few tips on how to be less of a couch potato and more of a couch champion.

  • Break the munching habit of eating potato chips and popcorn while watching the game. Swap it for some veggies and humus instead. Scrap that frosty beverage and enjoy some water!
  • Who says sports fans needs to sit down?  Make some time for stretching or simply stay on your feet for the game.
  • Want to make watching the game more intense? Do ten burpees every time the opposing team scores a goal or touchdown. Trust me, you don’t want the other team to score.
  • Is it halftime? Between periods? Go outside for a quick jog or walk around the block
  • Be an all-star. Play a family game of street hockey or touch football before or after the game.
  • Invite a friend to watch the game and do some push ups together during the commercial breaks.
  • Create your own touchdown celebration that incorporates jumping jacks or dance moves.  Hey, if no ones watching…
  • And finally, there are TVs on some of the fitness equipment at the Y. Plug in your headphones and watch the game from the elliptical or treadmill. Just try to keep your cheers and tears to a minimum in case other people are recording the game.

Have some ideas for us? Tweet us @greatervanymca

Spring & summer camp registration now open!

Forget all the freezing cold weather, it's time to get thinking about spring and summer break! Registration is now open to all 2017 spring and summer day and overnight camps. Don't miss out on your favourite camps or special dates, as limited spaces are available at select locations and camps.


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Free Shipping on Orders Over $75

Regulated Mods

Brand: Eleaf
Product Code: iStick 50W + SubTank Mini
Availability: In Stock
$117.95 $59.95

Available Options

* Color:

 This Starter Kit comes with Eleaf iStick 50W Mod and KangerTech SubTank, in addition this kit has a wall USB adapter, micro USB charger, mini RBA, replacement glass tank and 1.2Ω OCC coils.

Eleaf IStick 50W is a new mod in the IStick family of batteries. This new Eleaf IStick features sub-ohm resistance reading capability down to 0.2Ω. The IStick Eleaf is suited up to 50 watts or 10 volts, clearing giving out an immense amount of power. To go along with all the the power the Eleaf Istick 50W was made with a 4400mAh battery cell which should last a vaper for up to two days. The 510 contact pin is spring loaded so all of your atomizer sit nice and flush. The Eleaf Istick 50W has the same great design as all the Eleaf IStick batteries which is smooth rounded edges, and its perfect size. The micro USB charging port is located on the side of the device and also offers a pass-through charge to keep you vaping.

Kangertech SubTank Mini V2 is the 4th generation sub tank from Kangertech. Kanger Subtank clearomizer is a brand new device from Kangertech that multi tasks as both a clearomizer as well as an RBA. The Kangertech subtank mini uses the new sub-ohm OCC (organic cotton coil), this is one of Kangertech newest inventions. WHile performing as a sub-ohm dripper it also offers the convenience of a large capacity tank. The OCC are made with japanese cotton, and have a unique square shape. The OCC are also known for having a longer life span, larger heating section, and a much purer taste, allowing for the vaper to really taste the true flavor of the e-juice he is smoking. Kanger Subtank mini transforms from a 1.2 or 0.5ohm tank atomizer to a powerful 0.5 ohm RTA in three quick steps. The top cap, glass tank and metal tank frame on the SubTank Mini unscrew as a single piece to expose the deck. This allows you to switch out the OCC with the included mini RBA in seconds. Because the oCC assembly and mini RBA are the same height, there's no need to replace the center tube, this is an improved feature that Kangertech changed from their previous atomizer models. This feature packed device comes fully equipped with a new adjustable  airflow control, and sturdy glass tank. The new valve has smaller air holes but there are two air channels on either side instead of one. It also no longer has the option to block the airflow completely. Other improvements for the SubTank Mini include thicker o-rings, larger tank capacity, a larger copper center pin, and improved airflow control over the original SubTank. What hasn't changed is the solid Kanger build quality, the innovative ease of use and the amazing flavor and clouds.

Features iStick 50W :
510 Threaded with eGo connector
Minimum Resistance: from 0.2 Ω
Maximum Output Wattage: 50 Watts
Built-in battery: Capacity 4400mAh
Variable Wattage (VW) and Variable Voltage (VV) mode
Adjustable Voltage: the voltage is adjustable from 2.0V to 10.0V
Adjustable Wattage: the wattage is adjustable from 5W to 50W
Incremental OLED screen: battery condition, atomizer resistance, wattage and voltage
Battery Protections: atomizer short circuit protection, over 10 second protection and low voltage protection (battery lower than 3.3V)
Micro USB rechargeable: supports charging with a 1Amp wall adaptor which is faster
Temperature Alarm function: If the temperature of device is over 70℃, the output will shut off automatically and the screen will reflect "Temp Protection" for 5 seconds.
Side Charging Port: The USB charging port is on the side of battery
Spring Connector and Stainless Steel Thread: The spring connection base ensures its high adaptability. The connecting thread is made of stainless steel which makes it more durable
Colors: Black, Silver, Blue and Red
Width  - 23mm
Height - 83mm
Depth  - 45mm
Weight - 151g

Features KangerTech Subtank Mini :
510 Threaded
Glass Tank
Base hardware: stainless steel
Dual coil 0.8 Sub Ohm or above
OCC Sub Ohm 0.5Ω/ 15-30W
OCC Sub Ohm 1.2Ω/ 12-25W
RBA custom make
Replaceable glass tank
Unique anti-leakage design
Capacity: 4.5 ml for Dual Coils/OCC
                1.8 ml for RBA
Diameter - 22mm
Height     - 68mm
Weight    - 60g

What you get:
1 x Eleaf iStick 50W Battery
1 x Micro USB Cable
1 x Wall to USB Adapter
1 x Instruction Manual

1 X SubTank Mini
1 X OCC 0.5Ω coils
1 X OCC 1.2Ω coils
2 X Mini RBA 0.5Ω coils
1 X Mini RBA base
1 X Replacement Pyrex tank
1 X Package of Japanese cotton
1 X Screwdriver
2 X Screws
3 X O-Rings
1 X Owner’s manual

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Gypsy Vapes © 2018

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The AC-Angle package

[ Tags: bsd3, data, library, math, numerical ] [ Propose Tags ]

A simple little library for dealing with geometric angles.

Versions 1.0
Dependencies base (==4.*) [details]
License BSD3
Author Andrew Coppin
Category Data, Math, Numerical
Uploaded Fri Jul 23 14:10:27 UTC 2010 by AndrewCoppin
Distributions NixOS:1.0
Downloads 1332 total (12 in the last 30 days)
Rating (no votes yet) [estimated by rule of succession]
Your Rating
  • λ
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Status Docs uploaded by user
Build status unknown [no reports yet]
Hackage Matrix CI

Maintainer's Corner

For package maintainers and hackage trustees


text:
Understanding Business Intelligence and Data Security

BI & Data Security

Business leaders across the world are enjoying reduced costs, and increased efficiency, which is helping them in a better decision process. The new era of business intelligence strategy has ushered, that focus on data analysis. While most business leaders are expecting this to help them enhance their business operation, but very few of them consider the full implication of Business intelligence.

Vulnerabilities in exploring BI Security

The basic of security is that if you leave any data unattended it is going to cause you enough damage. When you churn out enough data and produce them at large scale, you need to have a system in place to keep them secured. Business Intelligence and data analysis are no longer related to the 1s and 0s, but sensitive data which have been always vulnerable to attacks by cybercriminals. If analyzed data can be stolen by the hackers, imagine when they have the key to the whole process, where they could just hijack the whole system. It’s like a thief who enters a car garage to steal a few spare parts, he swindles of the whole car from the dealership’s rack.

Ensure the best Cloud Options

The first thing to protect is the very Business Intelligence tool that is in operation, and it requires a tight security. Nearly every organization considers cloud as an important part of the business and analytical strategy, despite the security concern they still go with it. Business Intelligence along with cloud option is a cost-effective way to use data strategically, but cloud providers need to chalk out a proper method that shows how they safeguard data. If you have an internal audit to look into the aspect of safety and if possible provide a secondary layer of security will be an added advantage.

Encrypting Data

Knowing the fact that hacker is always eyeing Business Intelligence more than anything, one should ensure that data is secure once it is unraveled. The data must be encrypted before it is stored or sent across to someone else, and doing so will put the hacker to look elsewhere. The IBM Z Machine is one such thing that allows you to encrypt massive data quickly, nearly 12 billion transactions a day. If this is ignored, you will pay a heavy price for the breach.

If you are able to segment your data storage and network, it could be a strategic move, because solid data can be safe. This way, if a hacker is able to get into one section, they will not be able to jump to the next since the medium to access is not available.

Authenticate Permission and access

Business Intelligence is a powerful tool, and with power comes responsibility, so if the power falls into the wrong hand it can cause catastrophe. So it is always good to keep the access to a limited few, even if you feel it is safe to share with all employees or stakeholders. Ensure the items are shared on supervisory or management purpose. Audit the role of each and every user who is going to operate on a module or section of BI.

Data Security and BI

Most of the business leaders think that business intelligence is about sourcing insight about their business, but most don’t anticipate that BI can be used for security. Business Intelligence can use to analyze data which can discover network inconsistencies, network flaws, technical and other issues. This can be used as a real-time problem solver, and you can monitor data as it comes into the system and leaves your organization. So any dubious activity can be tracked and fixed thereupon. To quote we can say Equifax’s breach, which the principles couldn’t trace and it resulted in such a grave results, where data and personal information of millions of customers got compromised.

Once the core objective of having the business intelligence is achieved and it starts showing results, never go back to match it with your old pre-BI strategies. Not necessarily you are going to bring in better results with a legacy system, and it might open your data to threats. At the end of the day, companies sustain and becomes successful by keeping a tight shield between business intelligence and security.

Julia Sowells165 Posts

Julia Sowells has been a technology and security professional. For a decade of experience in technology, she has worked on dozens of large-scale enterprise security projects, and even writing technical articles and has worked as a technical editor for Rural Press Magazine. She now lives and works in New York, where she maintains her own consulting firm with her role as security consultant while continuing to write for Hacker Combat in her limited spare time.

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Monday, October 1, 2007

It's Officially 1st Monday!

My big weekend sale continues through today in my etsy shop. I have over 20 items on sale 20% in my special sale category! Many of the sale items are fall items, so check them out!

I added some cell phone/ipod charms to the sale yesterday. They are just waiting to decorate your phone!
Here's the link to my sparkly frog cell phone charm:

This sweet girls bracelet is also on sale:

Hurry, the sale ends at midnight tonight!

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Post a Comment

Thanks so much for reading my blog and leaving a comment. I read every comment and try to reply to most of them although it may take me a couple of days - I'm a bit slow.


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How Lamb Kofta Kebabs Helped Me Get Over

Rant time. It’s been a while. Do any of you shop on Amazon?

Is the Pope Catholic, I hear you think.

Or does a bear, so the saying goes, shit in the woods?

Well, my take on Amazon is that it’s great. Until it’s not.

I know many bloggers do not watch TV. But I do. Love TV. Sat through 180 episodes of ‘Lost’*. Watched all of Star Trek.

So when Amazon started ‘streaming’ (what a great word that is) TV and films from it’s website I said to myself ‘I’ll have me some of that!.

Now American TV is the best. A series on American TV goes on for ever. Episode after epidode. Not like British TV. Four episodes of ‘Sherlock’ and that’s it for a year. With American TV you got 24 episodes of ‘24’ (canny that) and it seems to take over your (some might say sad) life.

So I settled in to watch a TV show called ‘Once Upon a Time’. The premise is simple. Fairytale characters (you know, Snow White, Hanzel and Gretel, Red Riding Hood etc) get transported to the real world by the Wicked Queen and live in a small town in Maine, unaware of who they really are until someone comes along and messes with their heads.

And I was getting into it. Episode 10 (of about 40). Then suddenly Amazon tells me I will have to start paying extra for it. Well that got me on the customer complaints page quicker than you can say ‘Rip off’.

I got an automated reply ‘We love you and we are totally committed to everything…but tough luck buddy’.

So I cancelled my subscription. And tried Netflix. Which of course doesn’t have ‘Once Upon a Time’. But I showed Amazon. Amazon is quaking in it’s boots. Right now.

*turned out they were all dead after all.

And so I turned off the TV and went and did something less boring instead (I’m paraphrasing an old children’s TV show; see? TV on the brain) by making Lamb Koftas with Cheesy Stuffed Potatoes.

I deployed a child to assist. Gather the ingredients…and it couldn’t really be easier.

  • 650g lamb mince (or just a lot. However much you think you need, add some more)
  • 1 tsp ground cumin
  • 2 tsp ground coriander
  • 2 fat garlic cloves, crushed
  • 1 tbsp chopped mint (or failing that, mint sauce)

For the potatoes

  • potatoes (really?)
  • cheese
  • Worcestershire Sauce
  • English Mustard

To serve

  • ½ cup natural yogurt
  • ½ cup mayo
  • bunch of mint leaves, chopped
  • salt and pepper

To begin. Put the Kofta ingredients in a bowl.

Combine. Use your hands (they’re clean, of course)

Shape the meat into balls (removing any rogue lumps of garlic as you go)

Roll the balls into oblongs and slide onto metal skewers.

Place the skewers on a baking sheet and leave in the fridge for a half an hour to firm up (or until you are ready to cook)

Meanwhile make the potatoes. Bake them (use skewers and they cook better). Slice in half lengthways. Gouge out the flesh into a bowl and add the mustard, Worcestershire Sauce and some cheese. Season and combine.

Stuff the potato skins and place on a baking tray.

Bake the koftas and potatoes for 20 mins at 180 centigrade. Make the yogurt:

Get those Lamb Koftas out first…

Then the potatoes…

Also we did some veggie kebabs with haloumi cheese (which suffered droopage)

Serve with a Caeser Salad (if you want)…

P.s. This isn’t one of my ‘less than 300 calorie series. Obvs.

28 thoughts on “How Lamb Kofta Kebabs Helped Me Get Over

  1. What a wonderful meal. Love lamb. And I love seeing those little fingers helping you in the kitchen. I miss that. I use Hulu plus, Amazon prime streaming, and Netflix. Plus I purchase on Itunes. There are still shows and movies I can’t get. But I think a lot of it has to do with the release date. For example, There are 3 seasons of Extras, and I can so far only watch the first. Waiting…

  2. Oh and I forgot to say that I’m puzzled by your comments on American television – with cable you get 8,567 channels and they’re all crap. But maybe you just get the better shows and not Honey Boo Boo. Please tell me you don’t watch Honey Boo Boo…please?

  3. I’ve got to say I like your non-diet recipes and this looks like a great one. The lamb sounds excellent but oh, those potatoes look better than excellent. I’ve noticed you’ve been getting a lot of help in the kitchen lately. Do you sit on your directors chair, take the photos and eat? Sounds like a good deal to me.

  4. All this box set hoopla malarkey – here’s my approach – haughty derision of everyone yacking on about The Wire, Sopranos, Game of Thrones etc etc – wait 8 or 9 years and pick up the box set for nada! Their are flaws with this approach which I won’t point out. The Chicken Curry recipe was scrummy by the way so thanks for that one

  5. Food on a stick is the best thing. Ever. Yummm.
    I had no idea Amazon was even streaming! It seems everything is better in the US. Canadian Amazon is garbage, basically only sells books and DVDs. Luckily I live right on the US border and have a mailbox there so I go bat-shit-crazy on the US Amazon. Literally, it’s an addiction that is getting out of hand.
    US Netflix is also way better than the Canadian one. I realized after watching Downton Abbey and Luther that the seasons on British TV are way too short! What`s up with that?!

    • We Brits cannot hold a candle to American TV. We do a UK version of Law & Order and it just looks rubbish. I think they just dont have the money to do big shows – 24 for episodes of Downton Abbey would do everyone’s head in.

      • Could you imagine the scandals they could do with 24 episodes! It would be mayhem.
        Most Canadian shows are garbage too. They always look like cheap knock-offs of the American versions. Ahh well, thank goodness for cable!

  6. I also hate it when according to the fine print you have to pay for something you thought you had already paid for. Nice koftas. If you leave out the cheese and mayo, this could actually fit in a diet 🙂

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Historical Society Capitol Art Tour a Good Start, Concerns Remain

Joe Horse Capture led a discussion on Capitol Art in the Cass Gilbert Library, on the Capitol’s third floor.

I attended the second of two Capitol Art Tours launched by the Minnesota Historical Society Friday. It was led by Joe Horse Capture, the Society’s Director of Native American Initiatives. A couple of dozen people attended. I learned some new things. I appreciated the dialogue Horsecapture led. I also left with some concerns about the tour — including whether it would continue.

The hour-long discussion focused on two controversial paintings that once hung in the Governor’s Conference Room, one showing Father Hennepin “discovering” the Falls at St. Anthony, the other a painting of the signing of the Treaty of Traverse des Sioux in 1851.

I appreciated Horse Capture’s effort to engage people in a conversation around these paintings and whether the paintings should remain in the Capitol. These paintings are offensive to many, notably Dakota people who are inaccurately and offensively portrayed. When these paintings hung in the Governor’s Conference Room, those who found them offensive had no choice but to look at them if they were doing business in the room. Moving the paintings to a low-traffic area allows people to engage them — or not — as they choose.

Senate mural: “The Discoverers and Civilizers Led to the Source of the Mississippi.”

One problem with the “tour” was that it left out the controversial art that remains in place in the Capitol. For instance, it did not include images or discussion of the Senate Chamber’s mural “The Discoverers and Civilizers Led to the Source of the Mississippi”. This painting shows the forced conversion of a Native man and young Native woman, who are surrounded by a priest with a cross, snarling dogs, and the angels of civilization and discovery. This is an affront to our deeply held belief in Freedom of Religion.

Nor did the tour include the House Chambers, which includes the inscription: “The Trail of the Pioneer Bore the Footprints of Liberty.” For Native people, they had a lot more freedom before the pioneers arrived.

Here are a few other learnings and concerns. Continue reading


text:
What to do now?

Hi everyone

Can someone please help me?

Have had hypo symptoms on off for many years & GP just writes TATT (Tired all the time) on my notes. Won't diagnose & just alludes to ME/CFS Fibromyalgia etc..

Finally got tests done as have swelling in neck plus symptoms of freezing cold, muscle twitches, monumental fatige, internal tremors, croaky hoarse voice (no pain) slight weight gain, pms infequency etc etc

Results are

TSH 1.57

FT4 10.9

FT3 3.2

TPO Positive but under 2?

GP says no sign of hypothyroidism as results all normal and within range.

Am on the sick ...been 3 weeks and no sign of getting better...I have no idea what to do next???

Any advice welcome. Thank you

10 Replies

Sixyearssick, did your GP feel your neck and throat to check the swelling? If s/he detected swelling you ought to be referred for an ultra sound scan to check the size and condition of your thyroid gland and see whether there is a goiter or nodules.

TPOab 2 is negative for thyroid autoimmune disease (Hashimoto's). The lowest range is 0-34 which means antibodies >34 are positive.

Your thyroid levels are in the 'normal' range but symptoms can start years earlier than reflected in blood levels and you are unlikely to get a diagnosis until your TSH is over 5.0.

Ask your GP to test ferritin, vitamin D, B12 and folate as levels often drop prior to a hypothyroid diagnosis and deficiencies can cause musculoskeletal pain, fatigue and low mood similar to hypothyroid symptoms. Post your results with the lab ref ranges (the figures in brackets after your results) in a new question and members will advise whether supplementation is required.

Thanks so much. Dr referred me to ENT for neck as said couldn't feel anything.

I've checked the levels against the parameters here in south Wales...its interesting that if I was in parts of London or Solihull my T3 & 4 would be so low they'd be off the scale..does that mean I'd be treated?

My Ferritin was low so I have iron tabs prescribed....

B12 fine but vit D not done so thanks ...I really appreciate your feedback..feel like you guys on this site really understand the issues faced.

Six, of course we understand, we live with it and know how awful it is to be told your results are 'normal' when you feel like hell :(

You didn't post the lab ref ranges (the figures in brackets after your results) for FT4 and FT3 so I can't judge how low they are. If you can get them and post them I'll be happy to comment.

When you say your B12 is fine... What level was it, and what was the reference range?

Also, how low was your ferritin, what was the reference range, and what type and dosage of supplement were you prescribed to improve it?

Thanks so much all. M doc doesn't have lab values..I have the print out but there's nothing on there. Someone on this post though stated that for S Wales they were as follows

TSH 1.57 ....0.35 - 5.50

Ft4 10.9 .......9.08 - 23.1

Ft3 3.2 ....... 3.05 - 6.5

Serum vitamin B12 = 505 ng/L.........(130-900).

Plasma ferritin =32 mg/L (15-300)

Folate =25.2 (3.1-20.0)

Also platelet count says high.....

=411 (150-400)

Haematocrit = 0.364% (0.370 - 0.470)

If any of you guys can throw some light...I feel I need to say that my doctor is lovely. She is trying her best to find a diagnosis but admits she is baffled. She suggested I address the iron issue as I have some tabs left over from last year ferrous fumarate 210 g...one a day.

Thanks all xx

I was prescribed the same pills for iron deficiency last year by my GP. But I was prescribed three per day. Perhaps you could increase your dose? You can buy them from some pharmacies for about £4 for a box of 84 pills - enough for three per day for 28 days. Not all pharmacies will sell them without a prescription, so shop around.

Make sure you take vit C with your iron, to increase absorbtion.

Also, if those ranges are correct, your FT4 and FT3 are so low, I'm not surprised you're feeling ill! They are supposed to be up the top of the range, not, down the bottom. But increasing your iron could help with that.

Hugs, Grey

Aww Grey,

I was just preparing a thread to ask whether anyone thought it was worth seeing an Endo to try & investigate further because Im actually starting to feel that bad is normal for me. Thanks for acknowledging how ill I feel...feel like I'm going mad!

Also started taking my temp after I wake up...its 34.1 no wonder I'm always shivering!

Cheers Grey xx

Good luck with the endo! Hope you find a decent one and he helps you.

Hugs, Grey xxx

Ha .... Thanks. Easy peasy that one. Bring on the lovely inevitable consequences of them eh?

Thank you beanie xx

You may also like...


text:
Losing weight can be a challenge, especially if you lead a busy lifestyle that leaves little downtime for exercise. Your eating habits further complicate matters if you snack frequently and eat high-calorie comfort foods to handle stress. Even though achieving your weight-loss goals might seem like an uphill battle, you can lose 2 pounds a week through a combination of walking and watching what you eat, which adds up to big losses over the long term.

Step 1

Document your eating habits in a food journal before you start your walking and calorie-reduction program. Write down everything you eat, so you can make strategic and effective calorie cuts. A food journal is private, and as such, being brutally honest with yourself will ensure higher weight-loss success.

Step 2

Cut 500 calories out of your daily diet, says MayoClinic.com. Five hundred calories may sound like a lot, but it could be as simple as cutting out two sugary snacks such as a candy bar and a soda. To keep your diet consistent and satisfying, choose fat- and sugar-free options of the foods you normally eat to avoid being sidetracked by lack.

Step 3

Burn 500 calories a day by walking, which amounts to approximately five miles a day. Take two walks a day if you don't have a large enough block of time set aside to accomplish this goal. Although the calories you burn depend on variables such as age, weight, physical shape and the speed at which you walk, a person weighing around 150 pounds can burn 100 calories by walking a mile at a speed of 4 mph for approximately 15 minutes.

Step 4

Wear a pedometer to track your steps, which may be helpful if walking plays a major role in your daily work. You can walk a mile by taking between 70 and 140 steps per minute for 30 minutes, depending on how fast you walk, reports University of California at Berkeley Recreational Sports Division. Some health care workers, for example, spend much of the work day walking throughout large health care complexes. The device also helps you count the steps taken in the course of daily living toward your walking goal such as those taken from the parking lot to your office and around the grocery store.

  • Visit your doctor to learn your precise weight and discuss your health condition before engaging in vigorous walking.

About the Author

Maya Black has been covering business, food, travel, cultural topics and decorating since 1992. She has bachelor's degree in art and a master's degree in cultural studies from University of Texas, a culinary arts certificate and a real estate license. Her articles appear in magazines such as Virginia Living and Albemarle.

Photo Credits

  • Jupiterimages/Creatas/Getty Images


text:
Hello and welcome! This is the home of Heath Stallcup, author of The Monster Squad series. Pull up a chair and have a look around. Please be sure to visit my contact page if you have a question or comment. Thanks!

44 responses to “Home

  1. Andtew Spence

    July 30, 2014 at 1:42 am

    Loved them all, just finished 4 and God I want to know what happened to Matt in the lower level. With all the clues given in the previous books I can only hope he survives. Monster Squad 5?

  2. heathstallcup

    July 30, 2014 at 2:09 am

    Without giving any spoilers, I can say ‘yes’ there will be new adventures. MS5 has been penned and sent to my editor. MS6 is stalled about halfway through, but I’ll soon be returning to it and hopefully get this next saga finished so I can work a bit on some other projects.
    Really glad you enjoyed the stories. Feedback like that is what keeps writers going. If you feel inclined, leaving a review for each would be very much appreciated.
    Thanks again for the kind words and remember to check back here or at my Facebook page for updates.

  3. Valery Hurdle

    August 1, 2014 at 4:16 am

    Thank God! I was just about to ask the same thing!

  4. chadd

    September 28, 2014 at 3:09 pm

    I enjoyed the books however is the new book Rise of the Sicarii a reprint of Rise of the Phoenix?

    • heathstallcup

      September 29, 2014 at 1:11 am

      Rise of the Sicarii is a compilation of ALL FOUR of the first books. The complete saga under one new cover. Rather than release it as a box set, we re-edited it, rechaptered it and put it together as one complete story, just as it was written. I’m sorry for any confusion this may have caused. I’ve tried to explain it both here and on Facebook and I put a blurb on the Amazon page trying to explain that rather than put the first four out as a box set, I wanted to have it available to print as a hardback.
      Each set of books tells one larger story. A saga, if you will. Rise of the Sicarii is the first saga. Return of Lilith will most likely be the second, but that isn’t etched in stone yet.

  5. roger pridgen

    February 24, 2015 at 6:33 pm

    Just finished wayward son, you have hooked me with your story lines. hate that some of the characters are killed off , but you are a masterful writer. Rise of the Sicarii was confusing until i read your explanation. Please dont repeat that i was pretty disappointed . Love your writing and really enjoy your M.S. SERIES . hope to see the next one pretty soon. is there anyway to find out when your next book will be out. I have checked amazon pretty regularly and just lucked up on this last book , otherwise this book would have been read the same day it came out.

    • heathstallcup

      February 24, 2015 at 9:04 pm

      Thanks for the kind words Roger.
      I wish I could give hints but right now anything I can think to say would be a spoiler. MS7 is at the editor being polished but it will still be a while before I can release it. If I were to guess, I’d say probably around July? Maybe June if I’m feeling like giving folks a little something for my birthday. 😉

  6. Dave

    March 8, 2015 at 11:03 pm

    Dag nabbit! I don’t have the time I want to be able to sit down and relax with a good book. After being unemployed for 5 months last year, I have been immersing myself in work.One of the bonuses is that I am able to listen to some amazing stories read by talented folks with more voices than I normally have in my brain. Anyways, I discovered MS last month after trying to find something to fill the time while my normal faves (Larry Correia, Jim Butcher, Kevin Hearne, etc) were writing their next novels. I was instantly hooked! Jack’s talent ranks right up there with Bronson Pinchot, James Marsters, and Luke Daniels. I love love LOVE discovering amazing new content like this! But I get to the cliffhanger at the end of CotD and can’t find anything on BA…please tell me it’s coming soon! I’m going to go restart RotP and BA better be on audible by the time I get to it or I will angrily shake my fist at you for the 3 seconds I have free in my day.

    By the way, amazing work! You have a new fan thanks to a suggestion at!

    • heathstallcup

      March 8, 2015 at 11:08 pm

      Dave, I wish I could give you a firm date but I cant. The guys at Falcon Sound get them as quick as they can but there are others ahead of mine so I have to wait my turn.

  7. Dave

    March 8, 2015 at 11:52 pm

    But but but…*le sigh* all right. I can wait. I’ll probably grab Lycan Fallout 2 on Thursday after I re”read” MS 1-3. Keep up the amazing work, I look forward to actually being able to read the books on vacation.

    • heathstallcup

      March 9, 2015 at 12:12 am

      Thanks for the kind words Dave.
      When you finally get a chance to go on vacation, remember the Monster Squad. No. 7 is with the editor and I am in the middle of penning no. 8. You should have plenty to read.

      • campanawannadave

        June 11, 2015 at 11:28 pm

        Started vacation yesterday so I bought the compendium…AMAZING! But now I’m finished with it and am waiting to get 5 because I know I won’t sleep tonight if I buy it now.

      • heathstallcup

        June 12, 2015 at 3:05 am

        Man, as much as I hate being the cause of somebody not sleeping, I absolutely LOVE hearing feedback like that!
        So glad you liked it!
        I don’t know if you are aware (or would even be interested) but I have a running offer going on at my Facebook author page…anybody who leaves a review at Amazon and then sends me their address, I’ll send them their choice of a MS wrist band or bumper sticker.

  8. campanawannadave

    June 12, 2015 at 5:54 pm

    My review will probably get rejected because my writing style tends to lean toward Gonzo. But I was happy to attempt it. Pretty sure those wrist bands won’t fit on my wrist lol. Just keep up the amazing work and get 8 done before I get to it. I’m off to buy Homecoming, so by my generous estimation, you have a day and a half. On a side note, they accepted my review. Hope it helps. This is an amazing series that needs discovered by many more readers and listeners!

    • heathstallcup

      June 12, 2015 at 7:27 pm

      Thanks for the kind words. Seriously.
      Just keep in mind that bumper stickers are sort of a one size fits all. 😉

  9. Patricia Brown

    July 27, 2015 at 6:55 am

    Just finished listening to book 3 “Coalition of the Damned” and absolutely love the series! Can’t wait for #4. Is it at Audible yet? I couldn’t find anything else on the Monster Squad there. Anyway just found the series and have bought and listened to the first 3 in record time and want another, I’m having withdrawals. By the way I got my son hooked on them too.

    • heathstallcup

      July 27, 2015 at 7:35 am

      Actually Patricia, MS4 just came out. You should be able to find it on Audible and Amazon.
      Thanks for the awesome feedback and I hope you like 4 as much as the others!

  10. mercedes lopez

    July 27, 2015 at 11:15 pm

    I fished MS 1-3 and i have 3 chapters left of MS4!on my kindle and it’s been awesome!! I just cant seem to put your books down! Thank you for such an exiting ride!! I can’t wait to see what happens with Jack! He is my favorite character. I just ordered #5!
    Mercedes L.

    • heathstallcup

      July 27, 2015 at 11:19 pm

      That’s awesome to hear Mercedes! So good to hear when people enjoy my stories. Thank you so much for sharing the joy!

  11. kevin

    September 2, 2015 at 1:08 pm

    Hi. Will the books after the Blood Apocalypse be released on audible?

    • heathstallcup

      September 2, 2015 at 2:16 pm

      Actually Kevin, Falcon Sound already has MS5 and is testing with their various talents to see who will pick up the baton. 😉

      • kevin

        September 3, 2015 at 9:42 am

  12. Kenny Graves

    October 1, 2015 at 2:00 pm

    When is Monster Squad Book 4 coming out. Waiting for it on Audible. Looked the first three btw.

  13. Kenny Graves

    October 1, 2015 at 2:09 pm

    Yup I had to search Monster Squad to find it. Clicking on the link on your name on Audible did not bring it up. also it didn’t have book 4 on the end but I knew t was by the title. Might wan to look into both of those. When clicking your name only the first 3 monster squad books show and whispers.
    Anyhow I bought the book. Will start listening to it on my way home. Curious to see how this all wraps up.
    BTW. The senators son is written so funny, an idiot. I laughed out loud at the part about the hotel and when he woke up. OMG too funny.

    • heathstallcup

      October 1, 2015 at 2:31 pm

      I’m glad you’re digging it, man. Falcon Sound is going over 5 with their people to see if they can find the right voice to take over. Sure hate losing Jack, but I wish him nothing but the best.

      • Kenny Graves

        October 1, 2015 at 2:34 pm

        Didn’t realize there was a change. I haven’t listen to book 4 yet? Same voice and 1-3? Also Not sure how it works behind the scenes with cost and stuff but if you had different actors for all the voices it would be cool. One of the verisons of the audio book for World War Z did that.
        Also Dick Hill is pretty good.

      • heathstallcup

        October 1, 2015 at 2:41 pm

        Jack did MS4 too. It’s the new saga that’s getting a new voice.

  14. Kenny Graves

    October 1, 2015 at 2:53 pm

    Oh MS5 starts a new story?
    Anyhow Thank you for writing this. I picked your novel by random. No friend suggestion, no review just wanted a story that had vampires and the storyline seemed cool the idea with all the various fantasy monsters around. Glad I did. The story entertained me for hours on my commute to and from work.
    Also like that your building your own mythos in your world with how vampires, werewolves and all that works. Great job!

    • heathstallcup

      October 1, 2015 at 3:16 pm

      Thanks Kenny. I was shocked by how the story unfolded myself. It was almost as though the story told itself, I just typed it.
      Yes, MS5 starts a whole new saga. There are just a few strings left dangling at the end of 4. 5 picks up from there and tells a whole new bigger story. I don’t plan on it taking 4 novels to finish a saga but that’s how it seems to work out.

      • Shelia Taylor

        December 14, 2015 at 5:24 pm

        I thoroughly enjoyed reading this book. It kept me alert. me angry and now waiting for the next part

      • heathstallcup

        December 14, 2015 at 5:29 pm

        Thanks Sheila. I was told by a salty writer years ago that if you receive a visceral reaction from a reader, then you are doing it right. Judging by the reviews and emails I’ve gotten, this story has evolved to a point that the readers feel fully invested in the characters.

  15. karen dz

    February 24, 2016 at 3:34 pm

    Just purchased Caldera, stand by for review. It comes highly recommended, I am anxious to get started.

    • heathstallcup

      February 24, 2016 at 3:37 pm

      I’m looking forward to your review!

  16. Jason Richardson

    November 5, 2016 at 8:02 pm

    Love the Monster Squad books! I have read them all in less than a week! So my question is …. is there going to be a MS9? If so any idea when?

    • heathstallcup

      November 5, 2016 at 9:50 pm

      Actually Jason there are plans to continue the series but it will be a while. I’ve got a few other projects that I’d like to clear off my plate first. MS9 had been started but I stepped away for a bit because I wasn’t happy with the direction it was going. During that cooling period I turned my attention back to those uncompleted projects.
      I would ask that if you need something else until MS9 is ready, I’ve got a few stand alone novels that you could check out.
      Caldera is a viral zombie story. Whispers is my favorite. It’s a vengeful ghost story. Then there’s also Forneus Corson. I just released a collection of short stories in Mind Trip. And come Thanksgiving I’ll be releasing Hunter, a vampire hunter novel.

      • Jason Richardson

        July 13, 2017 at 7:43 pm

        Wow, I just saw your reply!! I’ll wait on MS9 as long as it takes, you just do what you need to do. Thanks for the reply, it’s cool that you DO actually reply to people. Thanks again for the great books!

      • heathstallcup

        July 13, 2017 at 9:59 pm

        You’re most welcome Jason. And yeah, that’s one thing all indies seem to have in common. We enjoy hearing from our readers and we never miss an opportunity to interact with them.
        I have an ongoing offer on my Facebook author page. For those willing to leave an honest review I’ll send them their choice of a magic wristband, bumper sticker or the new Monster Squad temporary tattoos. Just a thought in case you were interested. 😉

  17. Ronald Harris

    July 12, 2017 at 9:59 am

    I am starting book 4, have loved the first 3.So if you keep writing I will keep buying.

    • heathstallcup

      July 12, 2017 at 10:04 am

      Thanks Ronald! I truly hope you enjoy the stories!

      • Cheryl Lee

        October 7, 2017 at 8:24 pm

        Love your works!! Love audible version, too….

      • heathstallcup

        October 7, 2017 at 8:27 pm

        Thanks Cheryl!
        That means a lot!

  18. Kenny Graves

    October 7, 2017 at 9:09 pm

    Heath i noticed book nine seems to be written a bit “darker”. I like it but the tone imo def seems different. The zombies are more grotesquely written and the subject matter in general seems more serious.
    I really liked Glenda from the very start. The magazines were pure genius. Cant wait to listen to book 10.

    • heathstallcup

      October 7, 2017 at 9:15 pm

      Nine? Maybe you’re confusing me with Tufo. I only just started to lay the groundwork on MS9.

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text:
Failing to Achieve Your Goals Can Mean You’re on the Right Track

“We don’t accidentally trip over thoughtfulness. We need to create habits that allow us to think more.”

Charles Duhigg is a Pulitzer Prize-winning journalist and bestselling author of The Power of Habit and Smarter Faster Better: The Transformative Power of Real ProductivityScott Barry Kaufman is a cognitive psychologist at the University of Pennsylvania, the scientific director of The Imagination Institute, and the author of Ungifted and Wired to Create. The two recently sat down on The Psychology Podcast to discuss how to hack productivity, why unmet goals are a good sign, and what universities can learn from improv comedy.

Scott: Smarter Faster Better is a great book. Who doesn’t want to be smarter, faster, and better? Who doesn’t want to be more productive?

Charles: In today’s world, there’s so much stuff going on. There are so many tasks to be done, so many emails, so many phone calls to be returned, that you can be busy all the time and never get anything important done. The most productive people recognize that sometimes you have to be smarter, and sometimes you have to be faster, and sometimes you have to be better, but usually not all three at the same time. The way that you distinguish between those is that you create habits that push you to think more deeply [about] what you really ought to be doing.

Scott: How do you define smarter?

Charles: Smarter, much like productivity, is kind of in the eye of the beholder. Productivity on a Wednesday morning might mean that you drop your kid off at school, and you plow through a bunch of emails. But a productive Friday morning might be one where you walk your kid to school, and talk to them about their week, and find out what’s going on in their life. When we try and jam things into these one-size-fits-all definitions, we’re not paying attention to people’s inborn instincts to figure out what productivity, or smartness, is for them.

Scott: You talk about a concept called “internal locus of control.” Could you explain what that is, and how that relates to the Marines?

Charles: Internal locus of control is the belief that we have control over our destiny. The choices that we make have impacts on what happens in our life. Researchers looked [at] how people generate self-motivation, why some people are so much better at motivating and getting things done quickly with less stress and effort. They found that the people who trigger their self-motivation have the ability to perceive choices, to convince themselves that those decisions will have a real, material impact on what happens next.

In Smarter Faster Better, we explain this concept by talking about how the Marines transformed basic training. About fifteen years ago, the head of the Marines started changing basic training in order to teach recruits to develop an internal locus of control. They wanted to teach Marines to have a bias towards action, to take the initiative to charge up that hill, even if your commander isn’t around to tell you what to do.

“We should have some goals that we’re failing in. If we accomplish every goal that we set, we’re not being particularly ambitious, we’re not trying to stretch ourselves.”

What they did is they redesigned basic training to force recruits to make choice after choice after choice. It’s not uncommon in your first week or two that you go into the mess hall and have a big meal, and all of your colleagues do, too. And then most of the mess hall will empty out except for your unit, and your drill instructor will tell you, “Okay, now go clean the mess hall.” Someone will turn to the instructor and say, “Okay, where are the brooms?” And he says, “Figure it out.” They say, “Should we throw away the extra hamburgers? Should we put them in the fridge?” And he says, “Figure it out. That’s up to you.” They’re training these Marines to make choice, after choice, after choice, so that making a choice becomes instinctual. When people look at chores and turn them into choices, when they see some type of agency that they can assert, it makes it much easier for them to self-motivate and get things done.

Scott: I love that. External locus of control is very high in people who are depressed, [and] you see a link between an internal locus of control and being more motivated. You implicated the striatum, a major projection point for dopamine, in this.

Charles: Mauricio Delgado at Rutgers has done some really interesting studies to figure out which parts of our neurology become most active when we feel like we can make a choice. What he found is that the striatum tends to become more active, even if what we’re doing is a meaningless task or we know our choice has no impact. Simply feeling like we can make a decision has an inherent reward sensation. We have this inborn instinct to motivate around a choice, to seek out something that makes us feel in control. [And] it’s also a way for us to trick ourselves into self-motivating when we’re having trouble doing so.

Scott: Absolutely, and if you look at other animals, they don’t have that agency at all. Maybe [that’s] what it means to feel human, in a sense.

There’s this phrase called “safe spaces” that they use in academic institutions. A lot of students today want to be in this space where they can’t be challenged. They want to make sure that what they say is protected. [But] what you talk about in terms of psychological safety is actually the reverse of safe spaces. Could you tell me a little bit about that?

Charles: I hadn’t thought about that, but you’re exactly right. Google spent about four years and tens of millions of dollars trying to figure out how to build the perfect team. Initially their thought was that the perfect team was one where you mix exactly the right kinds of people. Maybe everyone on the team is friends, so they all get along really well. Or maybe they’re people who all like the same type of leadership structure, or maybe it’s a mixture of introverts and extroverts.

Google found that none of these hypotheses seem to be true. Who was on a team seemed to not have much correlation with whether that team was effective. The thing that mattered was how the people on the team interacted. Basically the group norms, the culture that emerged among those teammates. There were two behaviors that seemed to have a huge impact on making a group work well. The first was equality and conversational turn-taking. In an average meeting, does everyone speak up to an equal degree? Maybe there are some meetings when some people are a bit more long-winded than others, but over a month, is everyone speaking in roughly equal proportion?

The second behavioral norm was, does everyone show each other that they’re listening? Are they picking up on each other’s non-verbal cues? When someone looks upset are they saying, “Hey Suzy, why do you look so upset?” If you have these two behaviors, this listening and talking, what you get is psychological safety. Psychological safety is this environment where everyone feels safe to speak their mind. Everyone feels like they’re being listened to, but at the same time, you also feel like you can take risks.

If I bring up an idea, and it’s kind of a crazy idea, no one’s going to hold it against me. If I ask a question that’s offensive or not smart, other people will understand it’s coming from a good place. What we really want on university campuses, or anywhere else for that matter, is a place where I can be myself. Where I can turn to someone and say, “Tell me what it’s like to be you.” Where I feel safe enough to ask a dumb question, and they feel safe enough to answer it.

Scott: I got this idea is from Second City, in Chicago, the improv group. The safe spaces they talk about in academia are the exact opposite of what they try to nurture within the improv group. What you’re saying shouldn’t offend others, but you should still be safe to have a different opinion, and to take those risks. It seems like that culture of comedy and improv is more along the lines of what we should be promoting, even in academia.

Let’s talk about setting goals, because to be human is to have setbacks in your goals.

Charles: We should have some goals that we’re failing in. If we accomplish every goal that we set, we’re not being particularly ambitious, we’re not trying to stretch ourselves. [And] it would mean that we’re not thinking very hard about our goals. Three days after you write something on your to-do list, that might be not the right thing to be chasing anymore. Prioritization should be an ongoing process. A researcher looked at how people wrote to-do lists, and he found that most people use to-do lists as an external memory aid. They’ll come up with a list of things that they want to get done, and they’ll jot them down so they don’t have to remember all of them.

About 15% of them would write at the top of that list a task that they had already completed, because it feels good when you sit down at your desk to cross something off right away. [But] that’s using a to-do list for mood repair, instead of using it as a prioritization device. The right way to write a to-do list, the way most correlated with its success, is to write your most important goal at the top of your to-do list. Write the most important thing you want to get done this week, or this month, or today. Then under that, come up with a plan.

As a result, every time you look at your to-do list, it’s going to force you to ask yourself, “Does what I’m doing right now align with my top priorities?” If I just spent the last 45 minutes answering emails, and the top of my to-do list says, “Write that memo you’ve been putting off for three weeks,” I probably ought to close my computer and write that memo. To-do lists are most effective when they remind us of our most important goals, when they cause us to think about our priorities, rather than just trying to get the next thing on the list done.

Scott: You talk about intense time pressure in your innovation chapter. Could you tell me a little bit how that interacts with coming up with new ideas?

“Habits are about not having to think about the dumb things in life… Productivity is about using that new mental free space to productively think about the things that really matter.”

Charles: There’s a healthy strain of research that shows that time pressures can push people to be more creative because it removes the ability to seek perfectionism, and it forces people to be more pragmatic, to rely on what they already know rather than coming up with something completely new. All of those can be really powerful.

Scott: Constraints are good for creativity. [They] narrow the problem space so we [aren’t] overwhelmed, but it still gives you freedom to be creative in how you overcome barriers.

Charles: I think you could make that argument. Chuck Close painted portraits by painting all these little boxes. He focused really intensely on each box. The constraint wasn’t actually a constraint, it was actually a freeing mechanism. Rather than having to think about the whole picture, [he could] think about that picture square inch by square inch.

Scott: The fun thing for me is seeing the big picture. When you take all these different aspects and you look at it as a global puzzle, does it all fit nicely together?

Charles: Throughout history, the killer app for productivity and success has always been thinking more deeply. The people who seem to succeed are the ones who think a little bit more deeply about, “What do I really want to get done? What’s going to move the needle? How do I stay focused on that? How, instead of just being busy, do I become productive?”

We don’t accidentally trip over thoughtfulness. We need to create habits that allow us to think more. When I say something like that, most people think, “That means I need to take long walks in the woods, and let my mind wander,” but for many people that’s not actually how they engage in thoughtful behavior. That’s not how they have contemplative routines. For many people, a contemplative routine is, for instance, being in the habit of working with your friends, because it forces you to think more deeply about the choices. Or maybe writing long emails to your parents, or describing your entire day to your wife, or experimenting with a bunch of different routines and figuring out which ones push you to think.

Scott: Right, because at the end of the day, our goals aren’t to create habits. Our goal is to automatize the things that are taking us away from our growth.

Charles: That’s exactly right. So I don’t have to think about brushing my teeth, or I don’t have to think about exercising. Habits are about not having to think about the dumb things in life, just having them happen automatically. Productivity is about using that new mental free space to productively think about the things that really matter.

This conversation has been edited and condensed. To listen to the full version, click here.


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December Citrus Lane Spoilers

. The links in this post may be affiliate links. Read full disclosure

Citrus Lane has box spoilers for December available starting now.  Plus, you can join Citrus Lane with a great Cyber Monday Deal. Click here and use coupon code CITRUSBF to get your first box FREE when you sign up for a 3, 6, 12 month package, a $29 value. Use code FREEBOXBF. Expires Cyber Monday. The BEST Cyber Monday deal for Citrus Lane is the 3 month deal – not longer!  Citrus Lane is a subscription box for babies and kids up to age 5! With every monthly box you’ll be getting awesome products for baby & mom selected especially for the age and stage of your child. You’ll discover new parenting solutions and trusted brands–all delivered right to your door!

Instead of the longer-term plans above, you may instead choose one of these deals on a single Citrus Lane box.

  • Get your first box for 30% off  and get the FREE Music toys bonus box, a $20 value. Click here and use coupon code 30BONUSBOX.
  • Don’t want a bonus box? Click here to join Citrus Lane and 40% off your first box with code TAKE40

Plus, here’s a peek at some of the items you could receive in your December Citrus Lane box! You can check your account to see if customization is available to you. It’s usually unavailable for the older kids (ages 4+), and not available this month.

Baby Boy (Baby Girls have REALLy darling floral patterns). Kids born mid-January through March have striped dogs (boys) and cutesy cats (girls)

1 Year Old Boy (same for girl, except girly patterns) – this one isn’t right! Whoops! They’ll be updating that one!

Preschoolers (June 2012 – June2013)

Looking for more awesome Cyber Monday Monthly Box Coupons? Click here to see all the Cyber Monday Subscription Box Deals! cyber monday subscription box deals

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Want the best Cyber Monday subscription box coupons delivered right to your inbox? Sign up for the special editions of our daily newsletter (regular newsletter subscribers will get the coupons too). You’ll get emails with the best coupons and deals for monthly boxes right through Cyber Monday.

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Ken K. Morikawa

Unit 2 Director

Why are you running for office?

I want to be a part of HGEA to make decisions that address critical issues and Unit 02 goals and objectives.

What are your goals?

Getting HGEA the pay we deserve. Negotiate for a better contract for single parents with children so they don't have to work a second job to support their family.

  • District Road Overseer II; County of Kauai; Department of Public works; Highways Division

  • 30-plus years as an HGEA member
  • Unit 02 negotiator for over 25 years
  • Started government service as a civil engineer for the County of kauai
  • district Road Overseer at the Hanapaepe Baseyard
  • Chair, Committee on Charter, Bylaws and Resolutions 2015-2017


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Biking Around Town

Just over a month ago, my mom generously paid for half of the price of a new bike for a birthday gift for me.  I have been loving it and am using it now for most of my errands.

I am not a person who has really ever been part of biking culture.  I had a bike as a kid, but probably didn’t have one of my own that actually fit me past the age of 10 or 11.  It just wasn’t a big deal to me.  Then, a few years ago, my daughter learned to ride a bike.  She wanted to ride it everywhere, and at first I could keep up just walking along behind her as she went around the block.  As she got faster, I couldn’t keep up with her and didn’t feel comfortable with my little 7 year old riding very far without an adult nearby.  I decided that I should get a bike.

I bought an inexpensive Huffy cruiser bike with coaster brakes from K-mart.  At that point it would not have occurred to me to visit an actual bike shop and I wasn’t even sure if I’d be able to ride anymore.  After a couple of wobbly rounds of my block, I figured out bike balance again.  My daughter and I started riding around the neighborhood all the time.  We’d ride to the library and downtown and just randomly around the neighborhood.  I loved it in a way that I don’t remember loving biking as a kid.

That bike served me well for several years, but it was getting worn out and I was really wanting to start using my bike in more serious ways for errands and groceries.  Over the years as my daughter has grown, she’s needed new bikes and the last couple have come from a local bike shop rather than a discount store.  I love the people at this bike shop, and went there to try to figure out what my next bike should be.  I explained what I wanted and the bike guy offered some suggestions to try.  I was nervous, though, as I’d never ridden a bike with handbrakes and I was going to need to do that for the kind of biking I was wanting to do.  There is an alley behind the bicycle shop where one can try out different bikes, and the bike guy offered me some tips about handbrakes and said he’d stay near me while I tried them out.  After a couple of runs up and down the alley, I realized they weren’t that hard- much easier than I’d thought.  The bike guy then had me take a few more rounds of the alley shifting the bike into different gears. He was very kind and helpful and  didn’t make me feel silly about not knowing how to use handbrakes or gears at the age of 43 :).

I tried out a few different bikes and ended up with a Trek Navigator 2.0.  I had a rack mounted to the back and now have two bike bags that hang on the rack.  I LOVE this bike!  It rides smoothly and I no longer have pain in my knees when I ride a bike because it actually fits me well.  The bags work great for library and small grocery runs.  My next step was to get a trailer for bigger errands.  I was able to find a used kids trailer on craigslist that my husband modified for me to make it easier to use to haul groceries, etc., around.

Here is a picture of me that my daughter took this morning on the way to church.  I had to bring in a couple of big boxes of T-shirts that will be used for VBS this week, so I popped them into the trailer.

After church, I ran by the grocery store and picked up a few groceries and put them in the trailer:

This is about $100 worth of groceries, which sadly only fill up about half of the trailer these days.  I’ve easily been able to bring home twice this many on other trips.

Here’s some pictures of the simple modifications my husband made to the trailer.  He found an old piece of plywood in the garage and cut out the various notches to fit the trailer frame.  There is a lip of plywood that sits on top of the frame.  Here’s a picture of the bottom of it:

Here’s a close-up of the clamps he used to attach the plywood to the frame:

It’s very stable and has worked great for everything I’ve needed to haul with it so far. The plywood was free, and the clamps were $3, so it was a very affordable project :).

I really don’t think at this stage of my life that I’ll become one of those true biker people like friends I know that are doing the Seattle to Portland ride this weekend.   At this point, I’m very happy just to be able to run my little errands around town, knowing I’m doing a small part to use less of the world’s resources while also getting myself stronger and healthier.


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Gold Member Since 2015
Audited Supplier

Hainan Nicepal Industry Co., Ltd.

Coconut Powder, Mango Powder, Pineapple Powder manufacturer / supplier in China, offering Free Sample 60-80 Mesh Lemon Powder/ Lemon Juice Powder, Lime Juice Powder, Naturals′ Sports Drink --- Coconut Water Powder and so on.

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Terms of Payment: LC, T/T, D/P, PayPal, Western Union, Small-amount payment
Average Lead Time: Peak season lead time: one month
Off season lead time: within 15 workday
Number of Foreign Trading Staff: 2
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Export Year: 2011-04-13
Export Percentage: 51%~70%
Main Markets: East Asia(Japan/ South Korea), Australia, Domestic
Nearest Port: Haikou Port
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Child Development Center

Bldg 648, 572-7505 | Bldg 650, 572-7551
Monday-Friday 6:30 a.m. – 5:30 p.m.

Child Development Programs Policy
“In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. To file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call toll free (866) 632-9992 or (800) 877-8339 (TTY) or (800) 845-6136 (Spanish). USDA is an equal opportunity provider and employer.”

The Holloman Child Development Center, Family Child Care Program, and Youth and Teen Center announce the sponsorship of the Child and Adult Care Food Program.

All children in attendance will be offered the same meals with no physical segregation or other discriminatory action against any child of race, color, age, national origin or disability. If you feel you have been the target of discrimination call (202) 720-5964 or write to USDA Director, Office of Civil Rights, Room 326W Whitten building, 1400 Independence Ave. SW, Washington D.C. 20250-9410.

Children who are members of the FDPIR food distribution programs, Indian Reservations or food stamp households are automatically eligible to receive free meal benefits.


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SpaBoss Lithium - Granular chlorine sanitizer

SpaBoss Lithium (lithium hypochlorite) is a granular chlorine sanitizer that contains no calcium and dissolves quickly so it can be added directly to the Hot Tub water. Lithium hypochlorite has less odour than traditional chlorine and starts to disinfect immediately. Lithium will raise pH levels slightly when added to your hot tub water.  Lithium's available chlorine is 35%.

Size: 600g

No surprise shipping charges.

Shipping within Nova Scotia is $10. Shipping to New Brunswick & Prince Edward Island is $20. Spend over $200 on your order & shipping is on us! Shipping charges will be added at checkout.

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Which pool will be most tolerant of dog hair?

I am looking into starting a k9 swiiming pool. I need recommendations on which pools will be most tolerant of the hair.

Thanks,- Jennifer G.

Answer (by Cindy Horsfall):

Hi Jennifer! You can read the following topic on the ACWT website: What kind of pool or spa should I get?

When choosing a pool, the filter and circulation system will be very important. It’s best to work with the pool contractor or manufacturer of the spa/pool to set up a system that will be able to handle large amounts of hair. Filter and pump sizes are all dependent on the pool or spa size you select.

Pools and swim spas are usually built for people and pool maintenance companies always talk about hair nets and such… so most pool contractors and companies aren’t comfortable with HAIR… let alone DOG HAIR… so this is where you need to ask for them to think outside the box. You need to beef up any circulation system to push that hair through the filters. You should pay attention to the hair catch pots in your pool and can even ask for more or bigger catch pots which are designed to catch the hair BEFORE it goes to the filters. Some like the cartridge filters for hair as you don’t have to clean them but just toss them away and put in another one, while sand and DE filters you have to clean and backwash.

Hope this helps!

Posted in ACWT, Pool Basics.

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