20 free copies of It All Matters: 125 Strategies to Achieve Maximum Confidence, Clarity, Certainty, and Creativity.
*Winners outside the continental U.S. will receive electronic copies.
What dreams would you only dare to dream if you knew you couldn't fail? And, what would you do if you believed you could only succeed? Have you ever wondered how you could live a compelling life; a life of real intention and purpose instead of one filled with duty and obligations?
You were never intended to run from conflict or to play small in the world. You have unlimited freedom and the power to choose your own path. You were intended to be bold, powerful, unique, determined and immensely successful.
There is a thin line between winning and losing that is determined by the level of action you take on a consistent basis. Top achievers do everything the achiever does—plus a little bit more. The top 2% in every field do everything the high achiever does, and then some.
Incorporating planning, positivity, and confidence into every day. The most positive thinkers produce the most positive results.
Digging down and asking yourself the tough questions—every day—to attain clarity about what matters to you and how you intend to accomplish it.
Starting each day early with affirmations and setting goals that build your sense of certainty.
Using creativity to visualize your compelling future and desired outcomes. We all possess the ability to be creative when we ask great questions and imagine that which we intend to pursue and achieve.
You can learn how to maximize the confidence, clarity, certainty, and creativity that are the foundations of a life that truly matters—yours.
Paul Cummings is the President and Chief Executive Officer of Paul D. Cummings World Wide Enterprises, a global training and teaching company that has motivated and inspired hundreds of thousands of individuals and businesses to make real and lasting change. His new book, It All Matters, is on bookshelves across the country.
Thanks for the encouraging reminder. Too many times our own thoughts and self-narratives derail us before we've even gotten started. Each of us can set the best tone for each day and each task, if we're willing to step outside our box and envision what the result could and should be.
Thanks, Dan. I think the 4 Cs are great too and I think Al Smith's addition of "care" is an additional key factor. How about "collaborate" as another possible "C"? I've yet to meet anyone who was successful in life on his/her own.
Thanks Dan. Love to get a copy of Paul's book. Always looking to learn, improve and grow. The 4 C's are awesome. Confidence. Clarity. Certainty. Creativity.
Combine those with CARE and you got something special.
This is the right way to get success and achieve at best. The effective path is always defined by many sources blended and well gatherred around a core principle like we can see in this approach by Mr. Cummings.
Definitely right on with the concept of the thin line (fear), and I think many of us tend to just stick a toe over that line every now and then to test the waters. We need to be committed to jump over the line with both feet. Failure, yeah, its going to happen, learn from it and move forward.
I especially appreciate that playing small – not expecting to win – is a mindset no one needs. Thank you for this post.
Thanks Dan. I have started a new job and it has been a tough year. This book would be perfect for this point in my life.
Thanks for posting, this looks like a roadmap to clarity. Would enjoy a copy to read.
Would love to read this book. Wow! Please consider me for receiving a "free copy".
Interesting post. I would like to learn more and get a copy of Paul's book.
Exactly what I need to hear this morning. Thank you for sharing!
Your blog is one of my most favorite reads everyday! You are changing and impacting my life one day a time. Would love to have a copy of Paul's book. It looks like it would be able to push me ahead even more in making my dreams a reality.
I like the 5th "C" caring/care Al Smith, speaks to me. Probably for everyone admitting there is room for growth and improving for all of us to achieve our Dreams becoming reality!
Thanks Dan! I'd love to have a dopy….I don't work daily in a position that I use my strengths….I'd love to be able to change my method…to include those again! Great reminder….great practice!
Would love to learn and employ these new four C's through the new book.
As always, I count you an example of encouragement!
Sounds interesting and a good book to share.
Confidence, clarity & creativity see us trough it all if we are paying attention! Sounds like a great read!
After reading this post, I'm disappointed that there was no highlight about perseverance and resiliency with overcoming obstacles – how individuals are meant to rise up to challenges AND give it their all through confidence, clarity, certainty and creativity. It sounds as if anyone can be a top achiever, when, in reality, our world can pose more barriers than opportunities. We need more discussion about how and when to "commence" as the 5th C.
As a leader of 200 people in my organization I need to remember to not just be a good planner, positive and confident but I need to intentionally incorporate those into every day in the office.
Great Tips! I definitely believe that there is a need for Paul's book. Hopefully, it will open the door for many individuals to reach their potential.
When I read Dan's email announcing the book giveaway, I knew I would be leaving a comment whether the content of the post really resonated with me or not. Then I read the first two sentences… and was stunned! Especially this, "What would you do if you believed you could only succeed?" That REALLY gave me some food for thought! I hope I can find the courage to stop playing it safe and make the bold move to act on my hopes and dreams.
Thought-provoking tips. Taking time to consider these ideas will benefit us in a very real way.
An interesting & thought provoking post!
We all dream to remain successful right from the chidhood per our wishful desires and try to achieve it, knowingly & unknowingly. We use the proven techniques to succeed as we grow and yet remain unsuccessful. The possible reason for our failure is high in ambition and falling short of our concentrated efforts!
I feel, we need to be practical and knowing the reality situation should set realistic goals to grow big stepwise. We have hidden talents and the needed attributes to succeed but we too need encouragement and self-motivation. So, it is always better to follow a role model or take the right inputs/guidance from those who are better knowledgeable and experienced to critically guide.
Great stuff. A wake up call to enhance my leadership skills.
Great read! The power is positive thinking is real!!!
The Power to choose your own path. That's right it is up to us, wake up in the morning and pick a path. It is within our control.
Thank you for your posts – I find something useful in them every day.
Even as a "senior citizen" I still set goals and have dreams … mostly related to leaving a legacy. However there are times I feel tugged in multiple directions, with a deep-seated sense that I'm running out of time. How to overcome that sense of urgency (and "thought overwhelm") seem to be the thoughts that attack my confidence although I have huge autonomy now that I'm retired.
Personne ne peut faire à ma place ce que je devrais faire ou vivre . Même si on a fait le même rêve avec un personne ,chacune a sa son unique manière de le réaliser et pour cela il me faut La. Confiance en moi.la Clarté dans ce que je veux faire ou vivre ,la certitude de le faire . . La créativité pour le réaliser .
It's so important to set goals and milestones to keep yourself energized and inspired while navigating the sometimes overwhelming journey of life!
Thank you for the daily "morning boost." I would love to be considered for a new book.
I would like to learn more! I need all of this positivity in my life right now.
Thank you for reminding us about setting our goals to :Achieve Maximum Confidence, Clarity, Certainty, and Creativity. It is always good to stop and take some moments to reflect and develop this more for ourselves.
Paul is correct, however I also believe that failure is a success. If you don't try and give that extra something you may never know if it would work. I've been striving to succeed at this throughout my career. The four steps is a reminder that to focus in on what matters every day. It takes practice, which I need to dedicate myself. Thank you for another day of inspiring and reminding.
Lessons for all of us,but I use Leadership Freak material to prepare teens for a success in a changing world. I look forward to this new material!
Dream's are only dreams because we believe they are unattainable. Since we believe they are unattainable we do not set goals to try to reach them. I like the concept of setting daily goals, being positive and confident to help you reach towards your dreams and make them a reality. I would love to read more about this.
I am a positive thinker, but have never learned to harness this positivity. Thank you for this insightful post!
This book should be required reading for college students and all young adults entering the working world…. It is fun to ponder the "what if" game, thinking back on my career and what changes I would have made in the past. I don't dwell too long, though, because I know I am doing exceptionally well in the career field of choice.
Would love to read this book. No matter our age, we all continue to strive!
One way or another, I'm adding this book to my "must read" list! Looking forward to gaining more insight on the 4 Cs!
"ask yourself the tough questions … to attain clarity about what matters to you and how you intend to accomplish it." is really speaking to me today. Choosing between passion, service & creativity and more $, autonomy and perks is very difficult.
Dan, I remain grateful to you and to the writers, practitioners, and leaders in the area of leadership to which you introduce me. I have worked to achieve confidence, clarity, certainty and creativity by discerning, writing and regularly reviewing what I call my "Personal Calling Statement" which includes my primary purpose (mission), motivating vision, and core values. Regular review of those and prayerful preparation for my day and week have contributed to my own understanding and achievement of success as I have come name it.
I wanna win this book!
Yes! Very encouraging! It's all in Me!
Intention and purposeful action…focus…effort to create what will and does matter. Not putting large amounts of effort into the other noise that really is unimportant.
I am excited to dig into this new book to discover how to be more on target and productive with the investment of my time and energy! I personally find that clarity breeds confidence for action.
Being reminding everyday that you do not have to settle. That you set your own goals of what you achieve by your ability and determination to strive for more. To determine in your mind that you want to… Challenge your mind and your ability to complete that challenge.
One of my "Top 5" talents/strengths is Maximizer. I have often thought I needed someone who could serve as my Maximizer! It sounds like this book would be a blessing!
Great approach to makes us realize our potential and that winning/succeeding is a choice and it is intentional.
"3.Starting each day early with affirmations and setting goals that build your sense of certainty." I could do a much better job with this.
I love the statement — there is a thin line between winning and losing and it's determined by the action you take on a consistent basis! The key to me in this is the word consistency…easy to say but hard to do!
In my opinion, it is just a simple method of finding what matters. One must find purpose in their life! Everything that needs to be done must be with a conviction that matters not to oneself but to others. One must enjoy going for the ride to achieve one's dreams. Its a creation of one's own imagination. Thus building the achievement of one's dreams. Am living it now!!
Great insights; would love the opportunity to read the entire book!
As a new instructional coach for a school district, I exude positivity but am struggling with the 4 C's. My position is a new one in the district, and there is not a clear vision as to how it should look. That has left me in an unsettling position of trying to create something for my own, while being new to the district, and in my first year in more of a leadership role rather than a classroom teacher. This book seems to be an excellent resource for some of the thinking I have been engaged in.
This is a great reminder to not let our fears hold us back. I've started a new business while continuing working my current job. Doing both is hard, and I would love to make the leap to just self employment, but that fear of the unknown has a strong a powerful hand.
Great reminders on how to start the day on a positive and confident note!
Paul, your exhortation to incorporate planning, positivity and confidence to attain clarity, build certainty, and use creativity to achieve inspired and desired outcomes is essential to making the most of our gifts, talents, and abilities. I would add the qualities of resilience and persistence to account for the many factors well outside of our control. Perhaps you accounted for those qualities as positivity. Overcoming obstacles — sometimes enduring obstacles — is a key ingredient to successfully achieving inspired and desired outcomes. Abraham Lincoln, Thomas Edison, George Washington, William Wilberforce, and Dr Martin Luther King are a few examples that immediately come to mind.
I realize this is a very short post on the topic. I intend to read more of Paul's work, and relate topics.
My impression is that it goes back to "execution is key", and combining this with "Grit", "Ownership", positive psychology and basic leadership concepts of a leader providing the vision/direction/clarity needed to have people move in the right direction (along with all of the support that helps people choose to work for you and give that discretionary effort we call "engagement").
I work in training new salespeople. I'm finding that yes, training matters, but even more than that is the drive that each person brings. The 4 C's mentioned by Paul also play a part. I hadn't thought of it that way.
I could definitely benefit from this book. In the past 11 months, I turned 64, lost my job and had to put down my two beloved dogs. It's been rough and I need a kick-start to refocus.
I appreciate the reminder of promoting ourselves "unintentionally" while promoting and supporting others. I coach and support math teachers daily. However, often I fill teachers' cup without refilling my own cup. Teachers would benefit more if I can model / live what I am encouraging them to do in class and in their lives to balance their mindset. I would love to share this book with colleagues.
Great topic! Couldn't agree more!
thanks Dan – love the topic! Digging down every day – that's the tough part for me. would love a copy of the book!
I fall short of giving myself positive affirmations everyday. I would love the opportunity to receive a copy of this book, so I can learn more on the 4C's on how to enhance and achieve the life of my dreams.
I love the question what would you do if you believed you could only succeed. I know I limit myself by playing it safe sometimes and want to challenge myself to think bigger. I like the 4 C's, confidence, clarity, certainty and creativity and agree with others that caring should be added to the list. The book sounds like an interesting read.
Maximizer is my top theme on the Clifton strengthsfinder. Have often thought it would be great to have a Maximizer in my own life. Sounds like this book would be a blessing, helping me maximize who I am so I can make my best contribution!
I struggle with moving to action in my personal life, not so much at work. The 4 Cs seem like a good strategy to help me act. I like the short "4C's" – easy to remember.
Shift your perspective for three weeks …only three weeks, and evaluate … you'll never go back. Thank you for the great reminder.
I agree that it all matters; the challenge for me is to try and instill this in an office culture where this philosophy is the exception rather than the rule. I'd love to read more!
Thank you so much for the opportunity. I share your articles with my new managers and would love to have the book maximize my position within my company and to lead new employees in the same direction.
Always good information. A daily read!
Always looking for inspiration on going the extra 2%! I love it when I can really dig in but get discouraged when others feel threatened by and resist or are just apathetic to options and ideas.
Greetings from Krakow, Poland (Europe). Thank you for this post. Automatically there's a quote that comes to mind around that topic – i.e. If a man has not discovered something that he will die for, he isn't fit to live. – Martin Luther King, Jr. We should all be constantly reminded of our potential and living our individual dreams to bless those around us with our gifts and fruit that come out of them. Otherwise not only we live miserable lives, we also rob others of the potential and stuff that's inside of us.
It is like the 4 Cs in the gem (Diamond) of your career as a LEADER! It does all matter.
This book sounds like it has advice that I need. As a school principal, focusing on what matters is challenging with the daily onslaughts of "crises" that take my time and attention away from our goals. I'd love a copy.
"Have you ever wondered how you could live a compelling life; a life of real intention and purpose instead of one filled with duty and obligations?" I have wondered what it would be like to live a life without duty and obligation as a young dad. I still consider myself a young dad, my duty, and my obligation as a dad to raise 3 boys to be respectful, mindful, confident young man is what my intention and purpose are. What I have learned from being a dad has helped me to be a better leader for my team. By way of teaching, encouraging, challenging and letting my team explore and learn from OUR mistakes.
Thanks for the intro to Mr. Cummings' work and ideas. I look forward to learning more about him!
Looks like a great read! Would love a copy! Thank you.
Perhaps the choices are not quite binary: winning, losing, and not losing. For instance, I could certainly do much better with my writing and consulting activities if I dropped other pursuits, such as the day job that does pay the bills, and pursued them with the relentlessness (and skill and a dose of good luck) that "winning" success would require. If it turned out that I wasn't the best or didn't get that one piece of luck before the cash reserves ran out, then I would lose. Accepting less than full success in those areas allows me to "not lose" by satisficing other benefits, such as family security, although it does also seem to preclude the big win.
Great giveaway! Paul's book sounds fantastic! Thanks for the opportunity to enter.
I would love the read more about the four Cs and add Paul's book to my library to share with others. Who doesn't want to live the impossible dream! Thanks for the possibilities, Dan and Paul.
I love the visualization and positive thinking that is brought about by thinking "I can't fail, I can only succeed". To many times I've caught myself thinking, "well what if this happens". On the one hand you have to have a contingency plan in place, but you can't have all of the 'what if's' freeze you from taking any action at all. Prepare, Execute, Review, Repeat. No mater how big or small of a step. I will think about all of the possible outcomes that could happen if I were to succeed in everything I want to accomplish.
This book is most intriguing! Being an achiever is no small task, and it can become ingrained in one's lifestyle. Sometimes we confuse our (necessary) daily duties and obligations with our "dream" plans. Clarity will certainly help us realize which is which. Like Melissa, I can move forward with my work goals and plans, but tend to sacrifice some of the personal ones for the business/work goals and plans. I started graduate school two years ago and finished the degree(at "retirement" age!) but now am not clear on how to implement those valuable learnings into my current job.
This is a great post – an I hope I win a book! I love the opening question: What dreams would you only dare to dream if you knew you couldn't fail? This has me thinking…… Thank you for starting my day right!
Great post and sounds like a fantastic book!
This is sure to be a gem in the personal and professional development worlds. Thanks for taking on the challenge to deal with this difficult topic.
I have been more than grateful for voices that have helped to guide me down a path where that guidance was lacking in those who were assigned as my parental role models. Thank you for answering the Call.
Awesome post and certainly what I needed to hear. Clarity is an important piece of the puzzle and one that many people (certainly myself!) struggle with in implementing a dream, I'd love to learn more from Paul's book!
Upon reading this post a second time I realize that I need to add another "C" – Control.
Regardless of planning and intentions it seems that we often relinquish control of our time and efforts to others. Many times these adjustments are noble and well-deserving, and others are simply the result of giving in to priorities of others.
In the end I guess it is regaining Clarity of what truly matters to retain control to fully execute.
This post was timely. I would love to read the book, "It All Matters: 125 Strategies to Achieve Maximum Confidence, Clarity, Certainty, and Creativity." As I'm stepping into a new season this week, getting ordained as a minister, I'm going through the typical self-guessing, insecurities and wondering if I'm really "called" to step out in what has been on my heart for 30 years. It is challenging to take big life turns at any age but as a 53-year-old, it seems like a crazy thing to do…and yet I couldn't live with myself if I didn't. It is due time to clarify the course and put the 4 – C's to action – ONWARD!
Thanks Dan! Positive affirmations and setting a note of positivity have really been helping me every morning. It's really all about getting into the right mindset. I believe that being willing to take chances plays a huge part in how much we achieve. You'll never get anywhere if you stay where you are!
Glad I didn't close this out before reading ~ opened it first thing this morning and got sidetracked…nothing new! I've always had a hard time with dreams…not knowing what mine were. Still searching…. thanks Dan!
Thanks Dan! This is right on the spot! I'd love a copy of Paul's book!
Dan, #3 hit home to me…3. Starting each day early with affirmations and setting goals that build your sense of certainty. Great post and sounds like a good book to read.
Many people plan to die – for instance they prepare a will which details what happens to them after they die. But what about living? Many fail to plan to live. Confidence, Clarity, Certainty, and Creativity certainly is a great plan to live an intentional life where you dare to dream and believe you won't fail. Love the concept of the four C's – thanks for sharing.
When I first started setting goals as a middle school student as far out as college, I always strived to be very specific in the steps I needed to take to reach the goal. In doing so, I always wanted to know "why" I did a thing and not so much as "how to." For example, I once asked myself in young adulthood, "Why do I want to make a difference?" There is a big contrast in that question and "how do I make a difference?" It allowed me to look at the big picture first before breaking it down into small steps and it also helped me keep my ultimate goal in the forefront! And to follow Paul's 4 C's, with full confidence and certainty in my gifts and talents, I am able to achieve goals I set by maintaining clarity as I operate and flow in creativity! DREAM BIG!!!! AND AIM HIGH!!!!
My only thought is careful considering the "winning or losing" concept. I think top achievers love the process more than they love the "winning" part. Reality is, the process is what drives us. Constantly engaging in more, we do it because we love to do, not because we love to win.
"Top achievers do everything the achiever does—plus a little bit more." A great reminder and a good starting point. In order to build confidence, clarity, certainty, and creativity a shift in perspective is essential especially when faced with a setback. Thanks for the push to intentionally shift my perspective.
A great reminder of the importance of asking ourselves great questions and imagining that which we intend to pursue and achieve.
Reminds me of the quote; "A goal without a plan is just a dream." Thanks, Dan.
Mind catcher. Hope you can send me the ebook.
Confidence … one of the things I struggle the most with. In a fortnight I start a new job managing a team of 12 in an organisation that is new to me and where I will be easily the youngest in the team. How to be confident within yourself but not look arrogant, that is the question. When I do 'fake it till you make it' apparently I come across as arrogant. Hopefully I will get better at this with age and experience.
I have found that starting each day with positive affirmations that I say out loud allows me to hear them throughout the day as I tackle day-to-day challenges as well as manage the curve balls that are thrown my way. These affirmations are the foundation upon which I build creative ways to confidently navigate both the smooth and choppy waters in my personal and professional life and they help to provide clarity of my stated mission for each day.
Excellent post and I appreciate the insightful comments.
foundation for all interactions. This book will be on my " must read" list.
Having failed I understand the learning curve that comes when that happens. It is not always the most comfortable teacher. It becomes part of the reservoir in our human experience to draw upon. The only thing I would add to the four "C"s, is Created. I believe we are created to make a difference in the world as well. It helps give clarity to the other 4.
Love the 4 Cs! I would also include "Courage" as an indispensable C. In today's cultural climate, many leaders today are afraid to speak up.
Great reminder to dream and not stay "stuck".
Another C: Choice. We each makes choices for our life every day. Too many people do not recognize when their choices are getting in the way of them achieving the life they want.
Starting a new job with a firm. This sounds like it would be right up my alley.
I coach a NCAA II Women's Swimming Team and this post from Leadership Freak is so vey applicable to athletics. Often times, college-aged female athletes are hesitant to dream big so we work really hard to discuss why they are doing certain technique drills, the power of each of us being positive with both ourselves and teammates. Thanks, this one is getting passed on to the team.
It's insightful thst you can use creativity to reach your goals, not just check off items from your action list but achieve deeper, richer goals through innovation and creativity.
Wow – very inspiring thought! What would I attempt if I knew I wouldn't fail?!?!
This book should be required reading in High School!
I would love to get a copy and read it now. It's never too late.
I am looking forward to reading this book. There is too much negativity in this world.
Doesn't (having) confidence mean that there would be no questioning about what I dared to dream?
Thank you for the best team building experience. I came to Wildwood and returned a changed person. Love the daily Woople sessions.
Thanks, Dan, for your wisdom and inspiration. As I continue to develop as a leader and working toward my ultimate goal, the principalship, your insight about "What Matters" is inspiring and promotes reflection as well as forward thinking. Thank you for sharing your work, wisdom, and experiences with so many to inspire greatness.


When we think of "vitamins," we know they're super-important for health.
It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.
So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food and through supplements.
Why is vitamin D important, and how much do we need?
Vitamin D helps us absorb calcium from our food and acts as a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.
Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.
To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.
How can I get enough vitamin D from the sun?
Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin". How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, excess fat and genetics all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course, in some locations (and seasons of the year) it's not easy to get sun exposure. So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.
Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yoghurt. It will say on the label how much vitamin D has been added per serving.
Because vitamin D is fat-soluble, you can increase the absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.
How can I get enough vitamin D from supplements?
It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.
But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.
Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.
The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.
The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.
The more fat tissue you have, the poorer you'll be at storing vitamin D. Often those who are overweight need to supplement continuously to keep their vitamin D at a healthy level.
There are also genetic variations that can result in poor vitamin D storage and this is why it's important to monitor your vitamin D level to ensure that you are supplementing enough to make a difference.
If you have a magnesium deficiency, you'll likely struggle to maintain healthy vitamin D levels as these nutrients work synergistically. Vitamin K2 is also important for support vitamin D absorption.
Remember that a normal vitamin D blood test result is not necessarily optimal. Normal is often considered to be >50 nmol/l. However, the is plenty of research that indicates 75 nmol/l is the minimum safe level and that in fact, the higher your vitamin D, up to a level of 250 nmol/l, the more health benefits there are, especially for cancer prevention.
Vitamin D is an essential fat-soluble vitamin and many people have a hard time maintaining adequate levels. There are three ways to get vitamin D: sun exposure, through certain foods, and in supplements.
I've given you some ideas on how you can get the minimum 400-600 IU or vitamin D daily but many people will need more than this especially if they are already deficient.
If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.


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Turntable Thoughts
The best music from Asia to the US and everywhere in between
Mac Miller deserves to have a legacy as lasting as 2Pac and Biggie
Jensen OoiFeatures2Pac, Mac Miller, The Notorious B.I.G.4 Comments
Before you whip out your pitchforks, I'll admit that Mac Miller doesn't have a discography as iconic as 2Pac and Biggie. His early mixtapes and albums have not aged well at all. Embracing the frat-rap and party bro culture of the late 2000s, Mac was a rapper that lived in the moment, creating music that he believed he could make. Much of his work remains stuck in its time.
Both 2Pac and Biggie were superstars of their time, easily the driving forces behind any hip-hop culture related conversations. Each armed with classics under their belt (All Eyez on Me, Ready to Die) and past commercial dominance, their hold on the culture is still felt to this day. That is true legacy.
Yet, I still adamantly believe that Mac Miller will have a similar influence over the next generation of rappers. His music isn't the unique nor is it the most refined, if anything it's clearly heavily inspired by the sound of the period and his peers. But each rhyme he delivers and every beat he produces just scream 'Mac'. It's hard to put into words but his work oozes passion and care. The progression present throughout his career has been the perfect accompanying soundtrack for many that have stuck with him since his debut. His influence that has taken root within the minds and hearts of listeners over this 10+ year journey cannot be any more understated.
The outpouring of love that Mac has received shows no sign of slowing down since his passing three months ago. Friends and collaborators alike described him as a cool dude and one that wasn't afraid to use his platform to shine a spotlight on fellow rappers. Fans have been welcoming to the flood of new listeners that just got their first exposure to Mac. The warmth exuded is one that originates from a genuine place, spreading copious amounts of love that would make Mac himself proud.
Mac's early mixtapes (K.I.D.S., Best Day Ever) introduced the world to a young man that revelled in the vices that hip-hop championed – girls, money, and cars. Yet it also brought us the infectious joy that he could never really replicate later in his career. His debut album – Blue Slide Park, wasn't any different. It wasn't till his next release – Watching Movies With the Sound Off, saw Mac evolve into the ever-improving beast that we've become so familiar with.
This album saw him distance himself from the boom-bap production in favor of a more experimental sound. A fitting backdrop for him to explore the internal demons that he'd been struggling with. His next album GO:OD AM went back to a slightly more accessible sound by still kept in line with the well-explored themes of the past. I've haven't even mentioned his prior run of mixtapes before this (Macadelic, Faces) that touched on suicide and depression.
It was a dark time for Mac, yet also one that strongly resonated with fans. Fresh out of college, the feelings of uncertainty and nostalgia peaked in this era of Mac. Every man experiences that many of his fans would be or have gone through themselves. Unlike 2Pac or Biggie, Mac never took on a larger than life persona that people worshipped, but he was idolized all the same.
Then came The Divine Feminine and his unfortunate final album – Swimming, both of which a celebration of life, pieces of art that made by an artist that wanted to live. Arguably the best two projects of his career, Mac's life was wrongfully robbed from him as he reached the prime of his career. Just one stupid decision was enough to cut short the immense potential that could have followed the excellence that he's given us.
I could go on and on about why I adore his music and the impact that it's had on his many fans around the globe. It still wouldn't be enough to justify the legacy that he should have amongst the culture. The artistic evolution that we witnessed was just the tip of the iceberg of the man that was Mac Miller.
He might have not been the best rapper nor was he the best producer, but he was the most endearing influence that the culture could ever ask for.
'Take my time to finish, mind my business
A life ain't a life 'til you live it, I was diggin' me a hole
Big enough to bury my soul
Weight of the world, I gotta carry my own
My own, with these songs I can carry you home
I'm right here when you scared and alone'
Posted by Jensen Ooi
Based in Melbourne and Malaysia. Jensen is a part-time journalist and full-time music fan.
My favourite pop albums of 2018
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Numerous negative myths about getting older abound. For the most part, there is no basis for that kind of mindset; a new generation of adults is learning that it is possible to live long, healthy and productive lives. Keep these tips in mind and continue to enjoy life just as you always have.
TIP! Proper rest is essential to good health. By sleeping for a full seven hours or more each night you will maintain a normal hormone balance and feel more relaxed throughout the day.
Try eating more resveratrol. It has been shown that eating a low-calorie diet can slow down the getting older process. Resveratrol is found naturally in both grapes and nuts. Resveratrol is found naturally Japanese knotweed roots. Resveratrol is found in Senna Quinquangulata too.
TIP! Aging can be very debilitating: We all reach a point in our lives when we are unable to care for ourselves any longer. When it gets to this point, you should consider looking into a nursing home.
Be sure to keep learning new things and this will keep your mind working. Older individuals are often wise and you should always try to learn. You can do something as easy as learn computer skills at a local college or do crossword puzzles, either way you will feel a lot younger.
TIP! Home improvement is a great way to personalize your house. As we age, we may feel differently about our home than we originally intended.
Don't dwell on unimportant numbers in your life. Your age, weight, and height are all just numbers, so let your doctor fret about them. The moment you start focusing on these three things is the moment that you will start obsessing over them and missing out on the fun parts of life that are aimed at keeping you feeling young.
TIP! Be sure to get an ample amount of sleep every day. You want to sleep around 8 hours per night.
If you want to age well, nothing is more important than having a balanced diet. Be sure that it is full of fruits, vegetables, fiber, whole grain and low in saturated fat, trans fat and cholesterol. This will keep your body full of the essential nutrients that it needs to thrive.
TIP! Surround yourself with happy cheerful people. If you're around people who laugh and smile a lot, you will do the same.
Wherever you are, look for ways to make others happy. The happier you make others feel, the happier you will feel. Happiness is free and you can make as much as you want, so it is a truly meaningful gift.
TIP! Stay away from extreme environmental conditions. Extremely hot or cold temperatures can have a damaging effect on the skin.
It can be a time for you to truly enjoy life more than ever before. Follow the advice contained in this article to improve your both your health and the quality of your life.
Now that you have all of this great advice on reference, it is time for you to put it all to good use. You know the basics; now it's time to expand your knowledge. Soon, you will see you have as much knowledge as the pros.


1) Is my grip too weird, should I try to change it or just go with it?
I think that the six sided style grip could be good. Something like the Tartget Daytona, but I would like something little cheaper.
I wouldn't worry about your grip.
You are using chrome-plated brass darts, be assured that everything changes as soon as you switch to tungsten.
Much better to try some cheap tungsten darts in different shapes and weights first, than to buy an expensive set.
Yeah, darts that I use now are bad, gripwise, everyone (me including) think that they feel slippery, so I would like to try better quality darts, but wich one should I try first? I know that the daytonas are pricey, the reason why I mentioned them is that they are the only ones with something close to hexagonal shape that I imagine would be useful for me.
Your grip looks absolutely fine to me, you rarely see 2 people gripping the same way, there are so many ways to grip a dart and I don't think there is really a wrong or right way to hold it, just whatever feels comfortable for you. Look at Suljovic, very unorthodox, very effective!
thank you for you input, appreciate it. But I play only softtip now, but those steels that you found on ebay are nice tough.
I think everybody's grip is an individual thing. Use whatever feels comfortable to you.
I grip my darts the same way you do.
Can you tell me about the scope thing, I noticed that I can see the target nicely trough, but I wasnt sure that I could target with it.


This concert season the artistic director and principal conductor of the Tchaikovsky Symphony Orchestra, People's Artist of USSR, Laureate of the State Award of USSR and Glinka's State Award of the Russian Federation is celebrating the 50-th anniversary of his conducting career.
Evenement au Festival d'art russe: sur le plateau du théâtre Debussy, l'orchestre Tchaïkovski de Moscou, puissante formation symphonique d'élite capable des nuances les plus inouïes.
Yesterday was a day of Switzerland in Russia and Tchaikovsky Symphony Orchestra, conducted by Vladimir Fedoseye, held a concert under the name "Russia–Switzerland".


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OluTimehin Adegbeye
Nigerians are being murdered
Othering correspondent
It was around 5pm on Wednesday, after I witnessed a young woman's discovery of her boyfriend's death via a viral photo of his corpse on Twitter, that I started screaming. Or rather, it was around 5pm that screams started ripping themselves from my throat against my will.
This week, the entire Nigerian digital universe has been soaked in blood. Body after body after body. Bullet after bullet after bullet. Future after future after future. Gone. Gone. Gone.
The Nigerian government is murdering its citizens. They are killing us because we had the audacity to ask them to stop killing us. Read a brief overview of the #EndSARS protests
At noon on 20 October 2020, the Lagos state government announced a 24-hour curfew from out of the blue. Hundreds of unarmed protesters stayed put at Lekki Toll Gate, the most visible of all the #EndSARS protest points. Between 3 and 4pm, uniformed staff dismounted the CCTV cameras. Around 6pm, the security lights went out. Half an hour later, the massive billboards above the tolls went black.
In this orchestrated darkness, uniformed soldiers emerged and started shooting at young Nigerians who were waving flags and singing the national anthem. Watch this eyewitness account by the BBC Until Wednesday, many young Nigerians believed that soldiers have a duty to remain motionless during the anthem; that soldiers can't shoot at the flag; that these symbols of patriotism are absolutely sacred even if our lives are not.
On Wednesday, we realised how wrong we were. DJ Switch, This is DJ Switch's Instagram account a protester who is also a celebrity in the music industry, went on Instagram live to share what was happening. 150,000 people tuned in, and watched as pliers were used to pry a bullet from a man's leg. He died. According to eyewitnesses, the Army piled bodies like his – those who died immediately – into trucks and took them away.
The next morning the Governor went on a PR tour of the private hospitals that had to throw their doors open to those who survived. Afterwards, he got on live TV to tell us the shooting was due to circumstances outside his control and there had been no fatalities. Read more here
In between disbelieving tweets from people shocked by the blatant lies, images and videos floated across my timeline. Bloodied body after bloodied body after bloodied body. More tweets: they're still shooting! They're shooting in Yaba as well! a young girl has been killed in Kano! Orile is on fire! They just shot a man in Alausa! I can't find my brother/sister/colleague/friend, please help! They're still shooting!!! And every so often, the now-inescapable image of a blood-soaked Nigerian flag being held up by a frantic person, the background too dark to make out any features. Green white green. Green blood green.
It is a wonder that the screams didn't start sooner.
In recent weeks, I'd been discussing with my colleagues how excited I was to take my beat in a different direction: a more hopeful one, focused on solutions and constructive journalism and a better future. It feels criminally naive, now. Criminally naive, unforgivably childish and indulgent. The world could be so different, I repeatedly chirped, if people just took a different perspective. We need to learn how to imagine better things.
All we need is love, right?
But on 20 October, 2020, I realised that I've been playing a game whose rules I didn't know. I didn't know that the people playing on the opposite side don't even have a rulebook. Last week, the Nigerian president and commander in chief of the armed forces laughed – on camera! – as the Lagos state governor spoke to him. The cause of his mirth was the demand by the #EndSARS movement for compensation for the families of victims of extrajudicial killings.
This week, the armed forces turned #EndSARS protesters into more victims.
I have no idea what to do. I am immobilised with grief. I eventually stopped screaming, but I haven't figured out how to stop crying. I thought I knew what my country's leadership was; thought I understood the depth of its ugliness and disregard for human life. I was wrong.
There is no way I could ever capture the literal and psychic violence that the Nigerian government has subjected its young people to this week, so I won't even try. Please visit the Feminist Coalition's This is the Feminist Coalition's website website for information on the protests and how to show support. They're still doing exceptional work, despite being heartbroken.
So many of us feel completely powerless. People are posting online about suicide, insomnia and panic attacks. I want to say our spirits are not broken, but I don't know if that is true. I desperately hope that in the coming days, the fight will be sustained by thousands of others who are still somehow able to hold the line while so many are reeling.
This October, following our 60th Independence Day, young Nigerians came together to ask for the chance to live. In response, our government chose to slaughter the bravest of us. I have no words left.
Till next time, and on behalf of my people whose time has been stolen from them forever,
OluTimehin
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Variation of the theme. Barroque.
Music -Literacy. the wreck of the zanzibar – michael morpurgo (& other books by michael morpurgo ) sea poetry messages in a bottle coastal estate agent/tourism leaflets & posters diary writing desert island discs.


2019 Conference Bookings are now open.
FRONZ holds a conference every Queen's Birthday weekend, where key people from member groups get together to network and share their rail and tramway experiences.
Hon Peter Dunne opened the 2018 conference with a thought-provoking speech, talking about the importance of lobbying and relationships for the heritage and tourist rail sector.


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'Memristors' based on transparent electronics offer technology of the future
by Oregon State University
(Phys.org)—The transparent electronics that were pioneered at Oregon State University may find one of their newest applications as a next-generation replacement for some uses of non-volatile flash memory, a multi-billion dollar technology nearing its limit of small size and information storage capacity.
Researchers at OSU have confirmed that zinc tin oxide, an inexpensive and environmentally benign compound, has significant potential for use in this field, and could provide a new, transparent technology where computer memory is based on resistance, instead of an electron charge.
The findings were recently published in Solid-State Electronics, a professional journal.
This resistive random access memory, or RRAM, is referred to by some researchers as a "memristor." Products using this approach could become even smaller, faster and cheaper than the silicon transistors that have revolutionized modern electronics – and transparent as well.
Transparent electronics offer potential for innovative products that don't yet exist, like information displayed on an automobile windshield, or surfing the web on the glass top of a coffee table.
"Flash memory has taken us a long way with its very small size and low price," said John Conley, a professor in the OSU School of Electrical Engineering and Computer Science. "But it's nearing the end of its potential, and memristors are a leading candidate to continue performance improvements."
Memristors have a simple structure, are able to program and erase information rapidly, and consume little power. They accomplish a function similar to transistor-based flash memory, but with a different approach. Whereas traditional flash memory stores information with an electrical charge, RRAM accomplishes this with electrical resistance. Like flash, it can store information as long as it's needed.
Flash memory computer chips are ubiquitous in almost all modern electronic products, ranging from cell phones and computers to video games and flat panel televisions.
Some of the best opportunities for these new amorphous oxide semiconductors are not so much for memory chips, but with thin-film, flat panel displays, researchers say. Private industry has already shown considerable interest in using them for the thin-film transistors that control liquid crystal displays, and one compound approaching commercialization is indium gallium zinc oxide.
But indium and gallium are getting increasingly expensive, and zinc tin oxide – also a transparent compound – appears to offer good performance with lower cost materials. The new research also shows that zinc tin oxide can be used not only for thin-film transistors, but also for memristive memory, Conley said, an important factor in its commercial application.
More work is needed to understand the basic physics and electrical properties of the new compounds, researchers said.
New silicon memory chip developed
Provided by Oregon State University
Citation: 'Memristors' based on transparent electronics offer technology of the future (2012, September 14) retrieved 16 July 2019 from https://phys.org/news/2012-09-memristors-based-transparent-electronics-technology.html
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This 2019 Volvo XC40 Inscription is proudly offered by Volvo Cars Pioneer Valley Want more room? Want more style? This Volvo XC40 is the vehicle for you. You appreciate the finer things in life, the vehicle you drive should not be the exception. Style, performance, sophistication is in a class of its own with this stunning Volvo XC40. Start enjoying more time in your new ride and less time at the gas station with this 2019 Volvo XC40. This AWD-equipped vehicle will handle beautifully on any terrain and in any weather condition your may find yourself in. The benefits of driving an all wheel drive vehicle, such as this Volvo XC40 Inscription, include superior acceleration, improved steering, and increased traction and stability.


This week I'm thankful for modern medicine.
As my belly grows, November looms closer, I keep reading the news and I've been thinking about this issue a lot.
When I was pregnant with Millie, Mr S and I planned a Birth Centre no intervention labour and delivery. We had no indication that this would be a problem. I had a textbook pregnancy and I was fit and healthy the whole time, aside from a genetic dose of gestational thrombocydopaenia, which basically means that my platelet count runs a little low. After a lot of discussion with my medical professionals I finally found out that this meant that the hospital wanted a low intervention birth for me too - less intervention, less bleeding problems. Awesome! High Five! We're on the same page!
Around about my due date. Quite clearly still very pregnant.
As a lot of first pregnancies do, my due date came and I not-so-merrily waved it goodbye as I sat on the couch feeling like the size of a house. Eventually, it was time. I think the threat of induction, or my mother's whispering sent me in to some sort of labour.
We went to the hospital and came home again. We went to the hospital again 16 hours afters I'd gone in to some sort of labour (very few contractions, just a general icky feeling) and this time we weren't leaving without our daughter.
Time rolled on. 24 hours since labour started. 28 hours. 32 hours. 36 hours. 38 hours. We'd tried everything. My doctor and my midwife were really happy for us to try anything we wanted as they knew we wanted a natural, no intervention birth. But as soon as they said 'Look, your baby is getting distressed and there's nothing else we can try...' my mind was made up. I wanted a healthy baby, most definitely not at any cost.
Off we went, and less than an hour later (40 hours since labour began!) we met our beautiful daughter Millie. She was posterior (explains the back pain from early on) and face presentation. And so very stuck there was a lot of medical magic needed to extract her from her comfy home, safely into our arms. Let's not forget she was a Decent Size, too. There was no possible way that she was able to be born naturally, and without the intervention that we received, we both would have died. Scars? Yes. But life? Oh yes.
I'm thankful for the respect that our doctors and midwives showed Mr S and myself. I'm thankful that I knew my choices and had taken the time to research them. I'm thankful that modern medicine exists. In another time in this country Millie and I would not be here. Right now, in another country, Millie and I would not be here. But I'm so very glad that we are.
Linking with Kate from Kate Says Stuff for Thankful Thursday.


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Jason Ball
Vice President, News
Jason is vice president and news director at KTLA-TV in Los Angeles. Since joining the station in September 2008, he has more than doubled the amount of television news programming at the station from 32 hours a week to 78.5 hours. The newsroom also produces 10 hours of live-streaming-only news, Alexa flash briefings and an array of podcasts. Under his leadership, the KTLA 5 Morning News has become the highest-rated newscast in Southern California.
Prior to KTLA, Jason spent seven years in Los Angeles at KCBS-TV, KCAL-TV and KNBC-TV as an executive producer and producer. He oversaw different dayparts, special projects and emerging technologies.
A 27-year veteran of local television news, he's also worked at WREG-TV in Memphis, Tennessee, where he covered stories such as the West Memphis Three, and WPLG-TV in Miami, covering the murder of Gianni Versace and the Elian Gonzalez saga.
Jason is the host of The News Director's Office, a podcast about local media and its importance. He is also a backyard beekeeper and fifth generation Arkansan.
Chasing Greatness with Austin Kellerman | The News Director's Office
Austin Kellerman is the Director of Digital Content for KTLA's parent company, Nexstar Media Group. Austin has a long background in broadcast news. His career began in Shreveport, Louisiana, and by 2008, he became the News Director in Abilene, Texas. 15 years into his career, Austin made the transition from broadcast to digital. In this episode of the podcast, Austin shares why he decided to make the switch. He also shares his philosophies on leadership, and talks about what's next […]
33 Years Behind the Lens with KTLA Photographer Gary Reyes | The News Director's Office
After 33 years at KTLA, beloved photographer Gary Reyes announced his retirement! Gary joins Jason and Bobby to look back at his storied career and a lifetime of memories. Gary reflects on watching and documenting 30+ years of L.A. history from the front lines. He shares some of his favorite assignments throughout his career, and talks about working alongside colleagues like Stan Chambers, Eric Spillman, and more. Gary also shares what he is looking forward to most during his retirement. […]
Empowering the Watts Community with Justin Mayo | The News Director's Office
Justin Mayo is the Executive Director of the international charity Red Eye and the Watts Empowerment Center. He is also the founder of the Youth Mentor initiative. In this episode, Justin explains why he has dedicated his life to serving and empowering isolated demographics. He also explains how the community of Watts has embraced the Empowerment Center and taken ownership, and how celebrities like the Kardashians and Jenners have dedicated their resources to help the Watts Empowerment Center grow and […]
'Beneath the Tamarind Tree' With Isha Sesay | The News Director's Office
Isha Sesay is an award-winning journalist and the author of Beneath the Tamarind Tree. The book is a reflection of her time covering the abduction of 276 Nigerian schoolgirls by the terrorist group Boko Haram. Isha follows the journeys of a group of Chibok girls who made it home safely. In this episode of the podcast, Isha talks about the importance of sharing these stories. She also explains why she left her job at CNN, and how she is working […]
Old Town Roads and Midwest Burger Joints with Hailey Branson-Potts | The News Director's Office
Hailey Branson-Potts is a metro reporter for the Los Angeles Times. Originally from the small town of Perry, Oklahoma, Hailey explains how she naturally tends to gravitate to stories from rural areas. She shares some of those stories, which she covered for the L.A. Times, including the fight to save the Redwoods that line Wonder Stump Road in Northern California, and the final Dust Bowl Festival at the historic Weedpatch Camp. Hailey also shares what it was like moving to […]
Yesi Ortiz Gets Amped Up | The News Director's Office
Yesi Ortiz is a radio DJ and the Music Director for 97.1 AMP Radio. In this episode, Jason and Producer Robert Puente chat with Yesi about her career journey. Yesi explains her love for building a connection with her audience through radio. She shares about the path that led her to her dream job at Power 106, and opens up about the emotional day when she would have to eventually leave her position there. Now at AMP Radio, Yesi talks […]
Essence's Woke 100 List with Yesha Callahan | The News Director's Office
On this episode of the podcast, Jason and Bobby are joined by Yesha Callahan, Editorial Director of ESSENCE. Yesha shares some stories of some of the women featured in this year's Woke 100 list, which seeks to spotlight women of color who"exemplify the true meaning of being change agents and power players." Yesha also talks about the evolution of her career, her celebrity crush, and more! Related show links: Essence 2019 Woke 100 Yesha Callahan on social media: Twitter Subscribe […]
'Do You Mind If I Cancel?' With Gary Janetti | The News Director's Office
Gary Janetti was the executive producer for Will and Grace, and has written for television comedies such as Family Guy and Vicious. His Instagram page gained international attention for what is described as its "satirical characterization of Prince George of Cambridge and the child's imagined, and often catty, response to various photos and news stories about Meghan Markle and other members of the British Royal Family." Gary shares how the instagram phenomenon began, and his approach to creating the hilarious content. He also discusses […]
Turning Over A New Leaf With Daisy Fuentes | The News Director's Office
On this episode of the podcast, Jason and Bobby chat with TV host, model, and entrepreneur Daisy Fuentes. Daisy takes us back to the beginning of her career in local news doing the weather, and how she eventually burst onto the scene after becoming MTV's first Latina VJ in the U.S. Daisy also talks about launching her fashion line in the early days of licensing and branding, meeting her husband on social media, and how her new show A New […]
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Home > Plan a trip > Nature > Birds & wildlife > Owls, owls, everywhere
Other stories in "Birds & wildlife"
Wildlife reality show
Web cams open a window into lives of eagles, bears and other wild things.
Spring bird festivals
After a long winter, birders welcome the return of feathered friends.
All eyes on Wabasha
Bald eagles are drawn to this Mississippi River town, along with flocks of binocular-toting visitors.
Life on Horicon Marsh
At an avian rest stop, humans learn about life on the wing.
Where eagles land
Near winter gathering spots, towns capitalize on the birds' popularity by throwing festivals.
Birding by rail
On Wisconsin's Chippewa River, a little train rolls into a bird-watcher's Eden.
Owl aboard
In southeast Minnesota, a live-wire named Alice is the star of a late-winter festival.
Wings over the Mississippi
Tundra-swan watchers have a honkin' good time during the November migration.
Eyeballing bison
Once creatures of Old West yore, the new national mammal can be seen in a park or preserve near you.
5 great places to watch birds in fall
Tag along with experts, and you'll get to see the migration up close.
Playing the field in Wisconsin
In April, the kooky courtship of prairie chickens brings out the bird watchers.
Cranes of Wisconsin
Near Wisconsin Dells, a global village of birds lives, loves and thrives.
Winter weekend in Monticello
Come for the swans; stay for the shopping and skiing.
Open sesame on the sloughs
In winter, eagle-watchers and snowshoers can explore frozen Mississippi byways.
Ely and the three bears
At the North American Bear Center, visitors meet some big personalities.
Birding with the pros
In spring, a symphony of trills and chirps draws hikers into the woods.
Beguiled by bears
In northern Minnesota, the man who loved bears left a legacy for thousands.
Snow birds
A wintering flock of trumpeter swans has put Monticello on the map.
Looking for bald eagles
In winter, the cold forces the birds to go where they're easier to see.
Owls, owls, everywhere
Influxes of magnificent birds have birders hurrying up north.
A boreal owl traveled far south to St. Croix State Park, 75 miles from Duluth.
In the north woods, irruptions of owls make birders ecstatic.
When food is scarce in far-north forests, owls fly south to look for it, many along the shores of Lake Superior.
I don't have the patience to watch birds. But when they come right to me . . . who can resist?
First it was the boreal owl in St. Croix State Park. We didn't realize how unusual it is to see an alert, curious boreal owl that far south and during the day — they're nocturnal — till we were hiking in Duluth and followed a stream of people to a red pine, where a balled-up boreal owl was sleeping on a high branch.
Birders from around the nation had gathered to see it, and they were thrilled. One man from Texas had called in sick to fly north and see it.
The next owl we saw was a great gray outside town. The birders had told us where to find it, and we assumed there would be a crowd surrounding it. But we were alone with the giant owl — at 2½ feet, North America's tallest — which watched us as intently as we watched it.
We've seen a lot of owls at the International Festival of Owls in the southeast Minnesota town of Houston. But seeing them in the wild is different.
We saw the little boreal owl in St. Croix State Park, 75 miles south of Duluth, only because a friend heard a tree creak and looked up. There it was, sitting on a low branch next to the trail, looking at us.
It was so close we could see its cream-and-caramel breast feathers rustling in the breeze. Occasionally, it blinked or swiveled its head in that creepy "Exorcist'' style – owls have long and flexible necks and can turn their heads 270 degrees.
There were quite a few of us, and eventually, it flew away.
I felt bad later, when I read that people need to be very quiet and keep a distance from these owls, who wouldn't be there if they weren't stressed and starving.
If an owl doesn't immediately fly away, it's not because it doesn't mind your presence. More likely, it's starving and exhausted, and fleeing from you depletes the energy it needs to hunt.
On our next accidental owl spotting, the following week, we were more interested in the birders than the bird.
We happened to be hiking on Tischer Creek in Duluth, just up from Glensheen, and we noticed a bunch of people tramping up the path alongside the creek. So we followed them.
Bird watchers converge on Stoney Point.
A boreal owl had attracted two dozen people of all ages from all parts of the country, alerted to its presence by email or text message. Having just seen the St. Croix owl, we weren't that impressed by this one, which was sleeping and had tucked its head into its breast.
But the birders were.
"They're ridiculously hard to find,'' one woman said.
The Texas man had added it to his life list and said he had just nine more birds to go. We asked how he's able to get off work on such short notice, and he shrugged. "I just call and say, 'I don't feel well,' '' he said.
Many of the birders were heading next to a church just up the North Shore, where a great gray owl had been spotted. A boreal owl hunts at night, but prime hunting hours for a great gray are late afternoon and early morning.
We decided to snowshoe part of the Superior Hiking Trail instead. The next morning, we skied in Lester Park, where we met two women from Minneapolis wandering around with binoculars.
© Torsten Muller
A great gray owl sat in a churchyard just outside Duluth.
"We drove around for 10 hours yesterday,'' one said. "We saw lots of birds, but no owls.''
We told them where the boreal and great gray owls had been spotted. "Be careful, or you'll get addicted,'' they called as we walked away.
It was high noon when we got to the North Shore Community Church, in a clearing off Old 61 east of town.
We saw a knob on top of a lamppost, some kind of finial we supposed, and we almost kept driving when we didn't see any other birders. Then the knob turned its head.
A great gray owl can hear a mouse when the mouse is buried under 18 inches of snow. This one definitely heard us crunching through the snow toward it, and it kept its piercing yellow eyes trained on us.
When we walked around the pole, it followed us; when we walked back, it craned its neck around the lamp to get a better view.
Birders watch a boreal owl along Tischer Creek in the middle of Duluth.
It was magnificent – so striking we concluded it couldn't possibly be the rare owl we'd heard about. It must be the more common barred owl, if only we were there to see it. Where was everybody?
After that, we drove farther along Old 61 to Stoney Point, where many owls had been reported. We saw birders – they're hard to miss, with their binoculars, tripods and huge camera lenses – but no birds.
We kept one eye on trees wherever we went, and on the drive back, we did see another great gray owl – but along the interstate, where we couldn't stop.
As soon as we got home, we started reading about all things owl.
We found out where you can get alerts from the Duluth birding report, where a birder had posted exact directions to the Tischer Creek boreal owl at 8:30 the morning we saw it, and from the Minnesota Ornithologists' Union.
We found a great photo of the Tischer Creek boreal owl on the Facebook page of Chris West, a southwest Wisconsin birder I'd met on one of the annual birding trips by mini-train along the Chippewa River.
We read Duluth ornithologist Laura Erickson's blog post about her Superb Owl Sunday, which includes lovely photos of a boreal owl, and her post Why I Love Living in Northern Minnesota, which includes birding tips and a list of guides that can be hired.
We read posts on the blog of the North Shore's Sugarloaf Cove association about the owl irruption and the amazing great gray owl.
We watched Minnesota naturalist Sparky Stensaas' video about the boreal-owl irruption.
We watched a New York Times video that called owls "an avian tribe apart.''
In the video, Norman Smith, director of the Audubon Blue Hills Trailside Museum in Milton, Mass., talks about a nesting pair of great horned owls he had watched.
"They brought in a pheasant, a number of ducks, a small raccoon, a woodchuck, two cats and a toy poodle,'' he said. "A lot of (chicks) don't survive, but if every great horned owl chick that hatched survived, there would be virtually nothing left in these woods.''
Owls are fearsome predators, even the tiny saw-whet, which looks like a cuddly ball of fluff.
But if you're not a mouse or a mole, every sight of an owl is fascinating.
© Chris West
Guide Chris West photographed the Tischer Creek boreal owl.
Trip Tips: Owl watching
When to go: The irruptions of northern owls are cyclical, occurring every four or five years, when populations of small rodents crash. In the winter of 2004-05, thousands of great gray owls flew down from Canada, attracting worldwide attention.
Snowy owls have irrupted from the Arctic in the winters of 2013-2014 and 2017-2018, when they began arriving in November and by December had gone as far south as Missouri. You can track reports on eBird.
In the winter of 2016-2017, an irruption of long-eared owls in the Chicago area caused a sensation.
Sightings across Minnesota, Wisconsin and western Michigan are tracked on an eBird map.
In forests farther south, resident owls begin breeding in early March and often can be seen or heard.
Finding owls: Many birders report finds on the American Birding Association site, which can be searched by state or region and by bird sought.
Many local birding clubs send out alerts, including the Minnesota Ornithologists' Union, which also operates three telephone hotlines to report rare birds.
Audubon offers a great guide to finding and photographing owls.
How to act around owls: Don't get too close, because you'll stress the bird. Never chase an owl from one place to another.
If you're in a car, turn off the engine. Owls hunt by ear, and engine noise may interfere with their search for food.
Where to look: Many owls flying down from Canada are funneled down Minnesota's North Shore by the vast expanse of Lake Superior.
They often can be found in trees at the edge of clearings, where they watch for the small rodents they eat. Watch for crows mobbing a bigger bird; it's likely an owl.
Snowy owls can be spotted on the ground, often in snowy fields around schools and airports.
In northeast Minnesota, a good place to see a variety of owls is the Sax-Zim Bog, a sparsely populated area 45 miles northwest of Duluth off U.S. 53. Great gray owls can be seen year-round, and boreal, snowy and northern hawk owls in winter.
At the International Festival of Owls, a little girl gets a closeup of Little Bit, a northern saw-whet owl.
The area is a mix of state forest, wildlife management areas and county and private land, with a variety of habitat in meadows, swamps, conifer bogs and woodlands. Many local residents put out feeders to attract birds and welcome human visitors.
Classes: The North House Folk School in Grand Marais, Minn., often offers "Owl in a Night's Work''.
Events: President's Day weekend, Sax-Zim Bog Winter Birding Festival, with field trips led by local naturalists. There's limited space, so reserve early.
First weekend of March, International Festival of Owls in Houston, Minn. Not far from the Mississippi in the southeast corner of the state, it features many kinds of owls, plus evening owl prowls, owl-calling contests, pellet dissection and children's activities.
It also celebrates the hatch-day of Alice, the resident great horned owl at the Houston Nature Center. For more, see Owl aboard.
Owl-banding at Whitefish Point Bird Observatory: On the east end of Lake Superior, near Sault Ste. Marie, Mich., naturalists band migrating owls from March 15 through May 31.
Late March is a good time see the northern saw-whet, the smallest owl. Others observed at the point include boreal, long-eared, short-eared, great horned, great gray and northern hawk owls.
On the last weekend of April, the observatory holds a Spring Fling birding festival that includes owl viewing at dusk and dawn.
It also bands owls July 1-Aug. 25 and during the fall migration, Sept. 15-Oct. 31.


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Home » Articles » Andrew Shue Wife, Married and Divorce
Andrew Shue Wife, Married and Divorce
Posted On: 04 Jun, 2014
Wife/Spouse
Jennifer Hageney(div.), Amy Robach
$100 Million Dollars
5 feet 8 inches (173 cm)
Nathaniel William Shue
An American actor Andrew Shue is popular for his role on the television series melrose place (1992–1998) as Billy Campbell. His birth name is Andrew Eppley Shue. The very good looking actor stands tall at the height of five feet eight inch. Even at the age of forty seven he looks super-hot.
Moving on to his personal life biography the hottest dude is married to Amy Robach on February 6, 2010. His current wife Amy is co-anchor at The Today Show and ABC News correspondent. The pair tied knot on Shue's thirty seventh birthday at The Lighthouse at Chelsea Piers, adjacent to the Hudson River on February 6, 2010. The couple is blessed with two daughters Ava (born in 2003) and Analise (born in 2006). Prior to Amy he was married to Jennifer Hageney (floral designer). They had three children named Nate (born in 1997), Aidan (born in 1999), and Wyatt (born in 2004). But the marriage ended in divorce. Altogether he is blessed with five kids.
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Deals Analysis
Olympus boosts orthopaedics portfolio with FH ORTHO acquisition
Japanese medtech giant Olympus has acquired France-based international orthopaedics company FH ORTHO, following the close of a definitive agreement between the two companies signed this summer.
Olympus has committed to expanding its presence in the field of orthopaedic minimally-invasive surgery. Credit: Shutterstock
Last week, the Olympus Corporation acquired FH Ortho, an international orthopaedics company headquartered in Heimsbrunn, France. Olympus has committed to expanding its presence in the field of orthopaedic minimally-invasive surgery, and this acquisition will help push the company further towards this goal. The value of the acquisition has not been disclosed.
Olympus's joint venture Olympus Terumo Biomaterials (OTB) already distributes orthopaedic products in Japan, including bone substitutes and high tibial osteotomy (HTO) plates and screws. The company has also developed the first ultrasound device for arthroscopic surgery to support the safe and accurate cutting of bones.
An Olympus spokesperson says: "In order to scale this field for larger markets, Olympus is looking for a strong partner with a compatible portfolio and strong opportunity for distribution and found this in FH ORTHO. OTB products such as bone substitutes and HTO-related devices, as well as the ultrasound device for arthroscopic surgery which Olympus has just developed, complement each other very well, so the company can now scale distribution with these products in Japan."
Expanding distribution across Japan and Europe
Acquiring FH ORTHO will strengthen Olympus's sales by enabling it to expand the distribution of its orthopaedic products via FH ORTHO's existing distribution channels. Olympus will also start to sell certain key FH ORTHO products in Japan.
As well as taking advantage of new distribution networks, Olympus will take over FH ORTHO's orthopaedics business. The majority of FH ORTHO, excluding its spine business, will become an Olympus subsidiary under the umbrella of its European division, Olympus Europa.
Olympus also plans to expand the European distribution of FH ORTHO's orthopaedic products.
"Though FH ORTHO has sales channels in the US as well, Olympus will start the business expansion in Europe first, and will develop and study a detailed plan for other areas," the Olympus spokesperson says.
Olympus is working to expand in the growing field of orthopaedic minimally-invasive surgery, both organically and through mergers and acquisitions. FH ORTHO's portfolio could contribute to Olympus's overarching goal of developing new products that improve clinical outcomes, reduce overall costs and enhance quality of life for patients.
Everything but the spine
FH ORTHO products focus on joint reconstruction, ligament repair, biologics, foot and ankle and trauma surgery. Its devices are developed and refined by expert surgeons and have a reputation for clinical sophistication and flexibility.
Before being bought by Olympus, the company was previously acquired by European private equity house LBO France in 2014. It has grown by 50% in this time, with significant growth in exports.
LBO France continues to be a shareholder in the company's spine prosthetics business, which Olympus has not acquired. This part of FH ORTHO's portfolio has reportedly grown by over 40% since 2014.
Speaking to AltAssets, LBO France managing director Arthur Bernardin revealed that Olympus approached LBO directly about acquiring FH ORTHO, due to the growing demands for FH ORTHO products in its markets.
Olympus says: "Sales and profit with acquiring FH ORTHO will be reflected from Q3 results of this fiscal year."
Innovation in Healthcare: Vaping Device Aerosol Generators
Innovation in Healthcare: Ultrasound Imaging System
Innovation in Healthcare: Doppler Ultrasound Imaging
Innovation in Healthcare: Endoscopic Ultrasound Tomography
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Olympus Europa GmbH
OTB S.p.A.
Olympus Terumo Biomaterials Corp
LBO France
Olympus Corp
More Deals Analysis
North America's medical devices industry saw a drop of 27.27% in cross border deal activity in Q3 2022
Medical Devices industry cross border venture financing deals total $1.7bn globally in Q3 2022
Asia-Pacific's medical devices industry saw a drop of 32.82% in cross border deal activity in Q3 2022
Medical Devices industry cross border deals total $8.1bn globally in Q3 2022


My husband thinks im a pushchair addict so I just wanted some feedback/ideas/support. When I had my third baby my second 'baby' was only 18months so I had to have a double pushchair. 6 months later im on my third double buggy...its cost a fortune. Anyone else got any tips, as I know a few of you also have kids close together so must have had a double too. I tried to keep my trusty maclaren and use a buggy board but Tate was too young. We've had a side by side (combiwe2) a tandem (cosatto) and now back to another side by side!!
the first one was just really hard getting round the shops, because it was fairly wide. I thought a tandem would be a good alternative but it was so heavy I couldn't get it up and down kerbs without killing my arms and shoulders!!
yes I've seen them, I bought a buggy board instead tate always asks to put it on the pushchair, then he tries to get IN the pushchair on top of Luka and says Luka can go on the buggy board!! I thought that baby no.3 would be cheaper as we had all the clothes/toys/cot etc already!! I must stop looking at baby websites!
Arn't double buggies a nightmare! I have 3 children who are 2, 18 months and 4 weeks and really wanted to aviod getting a buggie but for safety (at least 2 are restrained!) sucumbed and got a mamas and papas twin aria. It is good and fits through most doors - some times i have to reverse in though.
It is taking a bit of getting used to but i think thats down to me being so used to a nice easy singly stroller and having a complete babay brain.
I think i've found a good one at last! Its narrower and more lightweight. just a basic side by side with no frills which will get the boys around. Tate likes to walk but I need him strapped in to a pushchair at the shops otherwise theres no control!
Like pip i got the mamas and papas twin aria.I found it ok to use,i got it from freecycle and with a wash and wipe it came up like new,it was just under a year with a small prob with the break(they do work)but i would never have had the money to buy a new one,but would have struggled without it as riley was still a keen sleeper when out shopping.
I tried to get on freecycle but it was really weird, I couldn't seem to log on. I will try again though, you do get some good things on there i've heard. I managed to sell my first twin pushchair and got the tandem up for sale, its like brand new. so we will see.
Nicola, I also had a nightmare getting onto freecycle. I am glad its not me! It keeps trying to make me sign up for email accounts that I don't need!!!!
i always think its me, I have a problem with all these things!!!


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Home > SKMC > NEUROSCIENCE > DEPARTMENT_NEUROSCIENCE > 37
Department of Neuroscience Faculty Papers
Propofol inhibits the voltage-gated sodium channel NaChBac at multiple sites.
Yali Wang, University of Pittsburgh School of Medicine
Elaine Yang, Thomas Jefferson UniversityFollow
Marta M. Wells, University of Pittsburgh School of Medicine
Vasyl Bondarenko, University of Pittsburgh School of Medicine
Kellie Woll, Lincoln University of Pennsylvania
Vincenzo Carnevale, Temple University
Daniele Granata, Temple University
Michael L. Klein, Temple University
Roderic G. Eckenhoff, University of Pennsylvania
William P. Dailey, University of Pennsylvania
Pei Tang, University of Pittsburgh School of Medicine
Yan Xu, University of Pittsburgh School of Medicine
This article has been peer reviewed. It is the author's final published version in Journal of General Physiology, Volume 150, Issue 9, September 2018, Pages 1317-1332.
The published version is available at https://doi.org/10.1085/jgp.201811993. Copyright © Wang et al.
Voltage-gated sodium (NaV) channels are important targets of general anesthetics, including the intravenous anesthetic propofol. Electrophysiology studies on the prokaryotic NaV channel NaChBac have demonstrated that propofol promotes channel activation and accelerates activation-coupled inactivation, but the molecular mechanisms of these effects are unclear. Here, guided by computational docking and molecular dynamics simulations, we predict several propofol-binding sites in NaChBac. We then strategically place small fluorinated probes at these putative binding sites and experimentally quantify the interaction strengths with a fluorinated propofol analogue, 4-fluoropropofol. In vitro and in vivo measurements show that 4-fluoropropofol and propofol have similar effects on NaChBac function and nearly identical anesthetizing effects on tadpole mobility. Using quantitative analysis by 19F-NMR saturation transfer difference spectroscopy, we reveal strong intermolecular cross-relaxation rate constants between 4-fluoropropofol and four different regions of NaChBac, including the activation gate and selectivity filter in the pore, the voltage sensing domain, and the S4-S5 linker. Unlike volatile anesthetics, 4-fluoropropofol does not bind to the extracellular interface of the pore domain. Collectively, our results show that propofol inhibits NaChBac at multiple sites, likely with distinct modes of action. This study provides a molecular basis for understanding the net inhibitory action of propofol on NaV channels. © 2018 Wang et al.
Wang, Yali; Yang, Elaine; Wells, Marta M.; Bondarenko, Vasyl; Woll, Kellie; Carnevale, Vincenzo; Granata, Daniele; Klein, Michael L.; Eckenhoff, Roderic G.; Dailey, William P.; Covarrubias, Manuel; Tang, Pei; and Xu, Yan, "Propofol inhibits the voltage-gated sodium channel NaChBac at multiple sites." (2018). Department of Neuroscience Faculty Papers. Paper 37.
https://jdc.jefferson.edu/department_neuroscience/37
This work is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 4.0 License.
Medical Physiology Commons, Neurosciences Commons


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Britain's 'Secret Trial' Hints at New Counter-Terror Challenges
By Joshi Herrmann On 10/15/14 at 10:01 AM EDT
A police officer stands outside a house raided in an anti-terrorism operation in Portsmouth, southern England, October 14, 2014. Kieran Doherty/Reuters
World UK Terrorism Britain Terror
If you were stopped by traffic police one night, would you expect them to have a listening bug to hand, ready to plant it in your car?
That, Britain's first 'secret' terror trial heard yesterday, is how the authorities began to trap terror suspect Erol Incedal last year.
So "exceptional" is the case against Incedal at the Old Bailey that prosecutors originally wanted it to be heard entirely behind closed doors – an unprecedented request in recent British legal history.
Yesterday's headline news was that Incedal, 26, might have been planning an attack on former Prime Minister Tony Blair, but little else will be heard about the trial until the jury returns its verdict.
Ten chosen journalists will be allowed to attend the remaining proceedings but will hand in their phones before each day, lock away their notebooks at court overnight and are not allowed to report – or even discuss – what they hear. Some of the case will be held in complete secret.
The trial is expected to reveal the lengths Britain's securities services now have to go to prosecute high profile terror trials.
Experts – speaking generally - talk of an "accelerated threat picture" since the murder of British soldier Lee Rigby in Woolwich last year, which forces counter-terror officials to move more swiftly against suspects for fear of primitive but easily planned attacks. "You're dealing with an evidential base that is very different," Raffaello Pantucci, a senior researcher at the Royal United Services Institute, told Newsweek.
Incedal was arrested in October last year with another man, Mounir Rarmoul-Bouhadjar, who last week pleaded guilty to possessing a bomb-making document on a memory card.
Incedal denies charges of preparing for acts of terrorism contrary to the 2006 Terrorism Act and collecting information useful to terrorism.
"The acts of terrorism that they were preparing for were either against a limited number of individuals, an individual of significance or a more wide-ranging and indiscriminate attack such as the one in Mumbai in 2008," prosecutor Richard Whittam told the jury, in the trial's reportable opening phase.
He said Incedal had been stopped for a traffic offence in September 2013, at which point his car was covertly photographed and bugged. The next month, police surrounded the car as it drove through East London, shot out the tyres and arrested Incedal and his passenger, Rarmoul-Bouhadjar, 26.
"In the car, a black Mercedes, detectives found a piece of paper with the address of former Prime Minister Tony Blair written on it," Whittam said. "In the context of this case as a whole you may think it has some significance."
Additional reporting by Reuters.
Britain's 'Secret Trial' Hints at New Counter-Terror Challenges | World
London Security Services on Full Alert to Combat 'Thousands' of Potential Terrorists


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