text:
Q: Is it ok to present Navigation Controller over another Navigation Controller? I have 4 viewcontrollers. A , B , C , D .
Each of them have its own navA , navB , navC , navD.
And its 4 clusters on the storyboard.
(navA --> A) (navB --> B) (navC --> C) (navD --> D)
Non of them connected to another cluster.
Each of them have "buttons" IBAction to trigger and go to another cluster.
Assume clusterA is a start point , i want to  presentViewController[navB]
this is what inside -(IBAction) gotoCVCNav
  UIStoryboard* sb = [UIStoryboard storyboardWithName:@"Main" bundle:nil];
  UINavigationController* nav = [sb     instantiateViewControllerWithIdentifier:@"cvcNav"];
  [self presentViewController:nav animated:YES completion: nil];

Problem is this approch lead to this.
http://imgur.com/a/ppEo5
I wonder whats a correct way to present B viewcontroller and remove A viewcontroller from memory properly.

A: Use only one navigation controller with your first controller and then connect all other controllers with segue .Navigation controller keeps controllers in form of stack so no need of multiple navigation controller unless there is any such requirement.Now to present B controller you just need to add segue to B and select PRESENT/SHOW option . And to go back from B to A you can either POP a view controller or DISMISS a view controller . If you POP a controller it is removed from stack and if you dismiss a controller it just go behind controller A.

A: In this specific scenario (which is very common and represents most scenarios in the real world) you do not need multiple navigation controllers.
Sometimes, you will need to add a UINavigationController on top of another one, but this is currently not the case, so I will not go into detail over that bit.
What you are doing is fundamentally having 4 differents "ways" in your app. But essentially, you need one way with 4 steps.
So instead of doing
(navA --> A) (navB --> B) (navC --> C) (navD --> D)

What you want to do is
Nav  ->  A (root of Nav)  ->  B  ->  C  ->  D

I see you are using Storyboard, which makes it easier.
Drag & drop using Right clic (or Ctrl + clic) to connect controller A to controller B in storyboard. Do the same for B -> C and C -> D.
You will see links appear. You can clic on them to rename them, give them relevant names. Those are called segue.
I usually name them "FromXXXToYYYY" using feature names. like "FromContactsToDetail"
You can (but don't have to) link from UIViewController to UIViewController, using the little yellow circle icon in storyboard, or simply by draggin on top of the controller. But you can also drag from a UIButton to a UIViewController. Just do the same connection (drag with right clic or drag with ctrl + clic) by starting from a UIButton.
The only difference is that if you drag from the button, the button will perform the action. If you drag from the controller, you have to type it in code manually. Sometimes you only need to do it from button, sometimes not.
If you do it with the button, your work is done.
If you do it from storyboard, you will need to call
PerformSegue(self, "SegueNameYouEnteredInStoryboard").
you can call this in your IBAction.
If you only do a performSegue in the IBAction, that's maybe a sign to remove the IBAction and use the storyboard connection only.
iOS will manage the nav bar, back button and all of that for you.
Also, to answer your specific question :

I wonder whats a correct way to present B viewcontroller and remove A viewcontroller from memory properly.

If you want to navigate back to A, you need it in memory. Just follow instructions in my answer.
If you do not need to go back to that controller, usually you would follow another architecture.
What you would do is have your Nav controller with your root as B. And because A is only temporary (maybe it's a login screen for example), you would load it modally on top of A, only if the user is logged off, for example.
Doing so is easy, just instantiate your UIViewController and present it using presentViewController.
Note that you can present a UINavigationController if, for example, your login process is made of several screens. The whole navigation would be on top of the root navigation, the user would be able to go back and forth in the login, and when its all over, you just call dismissViewController on the navigationcontroller to remove it, and all the controllers inside the stack of navigation will be removed. In my example, all the login screens will be cleared, and finally you Navigation with the controller 'B' that you had in root will be visible.
So if this is a similar situation that you have, and A is just temporary but B is your important content, then you should have your B already under A, A being visible and topmost, then just dismiss A when necessary and B will appear.

redpajama_set_name: RedPajamaStackExchange


...humans and other animals will seek to find pleasure and for the most part, avoid pain at all costs.
We can choose our addictions wisely.
If you discard moral self-righteousness, the reality is that addiction preys upon some kind of psychological wound.


The Ventura Summer Shirt has a regular cut. It's made from a light weighted cotton fabric. The fabric is finished with a horizontal contrast color block, that creates an edgy item for your closet. Perfect as a shirt or overshirt.


text:
How does LSD affect the brain?
Andrea Luppi is first author of a study on the effects of LSD on the brain.
Our main finding is that the effects of LSD on brain function and subjective experience are not uniform in time.
Andrea Luppi
LSD induces a profoundly altered state of consciousness, but the effects on the brain are more nuanced and complex than previously thought, according to a new study.
The study, whose first author is Gates Cambridge Scholar Andrea Luppi, is published in Neuroimage.
Andrea's work is concerned with studying consciousness and LSD is known to profoundly alter people's state of consciousness. He says that studying the psychedelic compound is a powerful way to understand how the mind interfaces with the brain.
Although the subjective stream of consciousness associated with LSD is not stable, no previous studies have investigated how the compound influences the dynamics of functional connectivity in the human brain.
The researchers focused on the two fundamental brain network properties of integration and segregation, looking at MRI scans of brain network properties affected by LSD and individuals' subjective experiences.
Their main finding is that the effects of LSD on brain function and subjective experience are not stable in time and that LSD makes globally segregated sub-states of dynamic functional connectivity more complex and weakens the relationship between functional and anatomical connectivity.
They show that LSD has dynamic effects on brain integration , that it frees functional connectivity from the constraint of structural connectivity, that increased small-world character of brain networks predicts ego-dissolution and that LSD increases the complexity of segregated brain states.
They say: "These results reveal a more nuanced, temporally-specific picture of altered brain connectivity and complexity under psychedelics than has previously been reported."
Andrea [2019], who is doing a PhD in Clinical Neurosciences, states: "The psychedelic compound LSD induces a profoundly altered state of consciousness. Combining pharmacological interventions with non-invasive brain imaging techniques such as functional MRI, can provide insight into normal and abnormal brain function.
"From introspection, we know that the subjective stream of consciousness is a constant ebb and flow – so we explored the dynamic effects of LSD on human brain function, focusing on two key properties: integration and segregation of information in the brain.
"Our main finding is that the effects of LSD on brain function and subjective experience are not uniform in time. In particular, the well-known feeling of "ego dissolution" induced by LSD correlates with reorganisation of brain networks during a state of high global integration. These results reveal a new, dynamic dimension of psychedelic action on the human brain."
*Picture credit: Fractal Xaos psychedelic by Ирина Печкарёва courtesy of Wikimedia commons.

redpajama_set_name: RedPajamaCommonCrawl


text:
// This class has been generated, DO NOT EDIT!

package org.tensorflow.op.nn;

import java.util.Arrays;
import java.util.List;
import org.tensorflow.GraphOperation;
import org.tensorflow.Operand;
import org.tensorflow.Operation;
import org.tensorflow.OperationBuilder;
import org.tensorflow.Output;
import org.tensorflow.op.RawOp;
import org.tensorflow.op.RawOpInputs;
import org.tensorflow.op.Scope;
import org.tensorflow.op.annotation.Endpoint;
import org.tensorflow.op.annotation.OpInputsMetadata;
import org.tensorflow.op.annotation.OpMetadata;
import org.tensorflow.op.annotation.Operator;
import org.tensorflow.proto.framework.DataType;
import org.tensorflow.types.TInt32;
import org.tensorflow.types.family.TNumber;

/**
 * Computes gradients of average pooling function.
 *
 * @param <T> data type for {@code output} output
 */
@OpMetadata(
    opType = AvgPool3dGrad.OP_NAME,
    inputsClass = AvgPool3dGrad.Inputs.class
)
@Operator(
    group = "nn"
)
public final class AvgPool3dGrad<T extends TNumber> extends RawOp implements Operand<T> {
  /**
   * The name of this op, as known by TensorFlow core engine
   */
  public static final String OP_NAME = "AvgPool3DGrad";

  private Output<T> output;

  public AvgPool3dGrad(Operation operation) {
    super(operation, OP_NAME);
    int outputIdx = 0;
    output = operation.output(outputIdx++);
  }

  /**
   * Factory method to create a class wrapping a new AvgPool3DGrad operation.
   *
   * @param scope current scope
   * @param origInputShape The original input dimensions.
   * @param grad Output backprop of shape {@code [batch, depth, rows, cols, channels]}.
   * @param ksize 1-D tensor of length 5. The size of the window for each dimension of
   * the input tensor. Must have {@code ksize[0] = ksize[4] = 1}.
   * @param strides 1-D tensor of length 5. The stride of the sliding window for each
   * dimension of {@code input}. Must have {@code strides[0] = strides[4] = 1}.
   * @param padding The type of padding algorithm to use.
   * @param options carries optional attribute values
   * @param <T> data type for {@code AvgPool3DGrad} output and operands
   * @return a new instance of AvgPool3dGrad
   */
  @Endpoint(
      describeByClass = true
  )
  public static <T extends TNumber> AvgPool3dGrad<T> create(Scope scope,
      Operand<TInt32> origInputShape, Operand<T> grad, List<Long> ksize, List<Long> strides,
      String padding, Options... options) {
    OperationBuilder opBuilder = scope.opBuilder(OP_NAME, "AvgPool3dGrad");
    opBuilder.addInput(origInputShape.asOutput());
    opBuilder.addInput(grad.asOutput());
    long[] ksizeArray = new long[ksize.size()];
    for (int i = 0 ; i < ksizeArray.length ; i++) {
      ksizeArray[i] = ksize.get(i);
    }
    opBuilder.setAttr("ksize", ksizeArray);
    long[] stridesArray = new long[strides.size()];
    for (int i = 0 ; i < stridesArray.length ; i++) {
      stridesArray[i] = strides.get(i);
    }
    opBuilder.setAttr("strides", stridesArray);
    opBuilder.setAttr("padding", padding);
    if (options != null) {
      for (Options opts : options) {
        if (opts.dataFormat != null) {
          opBuilder.setAttr("data_format", opts.dataFormat);
        }
      }
    }
    return new AvgPool3dGrad<>(opBuilder.build());
  }

  /**
   * Sets the dataFormat option.
   *
   * @param dataFormat The data format of the input and output data. With the
   * default format "NDHWC", the data is stored in the order of:
   * [batch, in_depth, in_height, in_width, in_channels].
   * Alternatively, the format could be "NCDHW", the data storage order is:
   * [batch, in_channels, in_depth, in_height, in_width].
   * @return this Options instance.
   */
  public static Options dataFormat(String dataFormat) {
    return new Options().dataFormat(dataFormat);
  }

  /**
   * Gets output.
   * The backprop for input.
   * @return output.
   */
  public Output<T> output() {
    return output;
  }

  @Override
  public Output<T> asOutput() {
    return output;
  }

  /**
   * Optional attributes for {@link org.tensorflow.op.nn.AvgPool3dGrad}
   */
  public static class Options {
    private String dataFormat;

    private Options() {
    }

    /**
     * Sets the dataFormat option.
     *
     * @param dataFormat The data format of the input and output data. With the
     * default format "NDHWC", the data is stored in the order of:
     * [batch, in_depth, in_height, in_width, in_channels].
     * Alternatively, the format could be "NCDHW", the data storage order is:
     * [batch, in_channels, in_depth, in_height, in_width].
     * @return this Options instance.
     */
    public Options dataFormat(String dataFormat) {
      this.dataFormat = dataFormat;
      return this;
    }
  }

  @OpInputsMetadata(
      outputsClass = AvgPool3dGrad.class
  )
  public static class Inputs<T extends TNumber> extends RawOpInputs<AvgPool3dGrad<T>> {
    /**
     * The original input dimensions.
     */
    public final Operand<TInt32> origInputShape;

    /**
     * Output backprop of shape {@code [batch, depth, rows, cols, channels]}.
     */
    public final Operand<T> grad;

    /**
     * 1-D tensor of length 5. The size of the window for each dimension of
     * the input tensor. Must have `ksize[0] = ksize[4] = 1`.
     */
    public final long[] ksize;

    /**
     * 1-D tensor of length 5. The stride of the sliding window for each
     * dimension of `input`. Must have `strides[0] = strides[4] = 1`.
     */
    public final long[] strides;

    /**
     * The type of padding algorithm to use.
     */
    public final String padding;

    /**
     * The data format of the input and output data. With the
     * default format "NDHWC", the data is stored in the order of:
     *     [batch, in_depth, in_height, in_width, in_channels].
     * Alternatively, the format could be "NCDHW", the data storage order is:
     *     [batch, in_channels, in_depth, in_height, in_width].
     */
    public final String dataFormat;

    /**
     * The T attribute
     */
    public final DataType T;

    public Inputs(GraphOperation op) {
      super(new AvgPool3dGrad<>(op), op, Arrays.asList("ksize", "strides", "padding", "data_format", "T"));
      int inputIndex = 0;
      origInputShape = (Operand<TInt32>) op.input(inputIndex++);
      grad = (Operand<T>) op.input(inputIndex++);
      ksize = op.attributes().getAttrIntList("ksize");
      strides = op.attributes().getAttrIntList("strides");
      padding = op.attributes().getAttrString("padding");
      dataFormat = op.attributes().getAttrString("data_format");
      T = op.attributes().getAttrType("T");
    }
  }
}

redpajama_set_name: RedPajamaGithub


text:
GIMPA
UEW
Ghana Newspunch
Home General News Ghanaian journalists and clergy have become dumb dogs; unable to criticize government...
Ghanaian journalists and clergy have become dumb dogs; unable to criticize government – Agyinasare
Godwin Tsika
Ghanaian journalists and clergy have become "dumb dogs," unable to criticize government – Agyinasare
Journalists and clergy have become dumb dogs: Presiding Bishop of Perez Chapel International, Bishop Charles Agyinasare has described the media in Ghana as well as Christian and Muslim clergymen as dumb dogs who are afraid to criticize governments when they go wrong.
The media, Bishop Agyinasare said, has especially failed to be watchdogs of the government on behalf of the citizens, leading to a series of mismanagement of state resources by successive governments.
Delivering a virtual sermon on Sunday, July 19, 2020, the revered preacher said politicians don't feel accountable to Ghanaians because those expected to hold them to account are not doing their jobs.
"Our governments behave as if the monies for development are from their personal pockets, instead of knowing that it's the Ghanaian taxpayer's money, our politicians don't respect our citizens and our taxes, they don't feel accountable to us so they mismanage our meagre resources, unfortunately for us, our journalists who are supposed to be watchmen who should hold public figures to account so that they do the right thing do not see any evil, they don't hear any evil and they don't speak any evil. They have become dumb dogs…"
"In the same way our clergy who should be saying it on the rooftops, because many of these politicians go to church or to the mosque but as pastors, we have also become dumb dogs and if you are a pastor and you talk they say you talk too much…we must come to a place where irrespective of our political affiliations, we must tell our government you cannot use our financial resources recklessly like this," he said.
Explaining further, the outspoken preacher said since the tenure of former President Jerry John Rawlings to the current Akufo-Addo administration, there have been projects which have been abandoned by governments in power because it wasn't started by them.
Among some projects listed by Bishop Agyinasare include the 86 unused vehicles procured under the Rawlings' regime, the affordable housing project under the Kufuor era as well as the community day schools under the John Mahama administration.
"In 1999, just before President Rawlings tenure ended, he had imported 110 vehicles and they used a few and they were left with 86 of them, new ones, the Kufuor government came, did not use it…then Kufuor left power, he built affordable housing, he started this project, there were some that were completed but not inhabited, he wanted to bridge the housing deficit, as of 2017, John Mahama was in power, those buildings had still not been inhabited."
"Then John Mahama also did affordable housing units and built schools, some of the schools have been left in the bushes, meanwhile we have school children learning under trees in some of these localities. Some of the affordable houses have been completed, the government must finish it so that people can move into it, and we are not moving into it, we're playing politics," he added.
–: ABC NEWS
Bishop Charles Agyinasare
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text:
New Site Parcel & Journey Features Cool Handmade Pieces From Around the World
How to Wear the Print That's About to Come Back Into...
The Fall Nail Polish Trends You Can Wear Right Now
10 Food Bloggers You Need to Follow on Instagram
Here's How to Pull Off Hair Bling Without Looking...
15 Gorgeous Makeup Bags You're Actually Going to Want...
byMeghan Blalock Dec 02, 2013 at 2:35 pm EST
Around here, we're endlessly fascinated by the wide world of online shopping, and it seems that every week brings with it a brand-new e-commerce site to be obsessed with. Since keeping track of 'em all can be a feat of epic proportion, we've decided to feature "A Site To See" each week, highlighting a cool retail website you'll definitely want to bookmark. This week: a brand spankin' new site called Parcel & Journey that offers streetwear-chic goods hand-crafted by artisans around the world.
What It Is: Parcel & Journey is a curated market of sorts, offering up hand-crafted pieces of jewelry, scarves, shoes, bags, and other accessories from artisans the world over. Founder Joanna Steinberg, herself a seasoned traveler with experience in the non-profit world and a natural love for all things fashion, wanted to create a site where people with wanderlust could shop for pieces that recall world travel but are still modern.
"The mission is to create an online marketplace that introduces the work of very skilled global artisans to consumers while simultaneously creating a positive social change," Joanna tells StyleCaster. "I personally care for and like ethnic design, and I like mixing and matching high fashion with fun global-inspired goods. We help to refine the craft of artisans to make it more interesting and desirable to a [modern] consumer like myself."
How It Came To Be: "I've done a fair amount of traveling, and I've just been really inspired by the global crafts I've seen around the world," Steinberg explains of her decision to found Parcel & Journey. "I used to work in finance, but I've always wanted to have my own business. I've never been in fashion before, but I like it, and I needed a creative outlet. I had really incredible partners and contacts, NGOs and nonprofits around the world, and different communities that work to help organize women's co-ops and centers."
From her work in the non-profit sphere, Steinberg pulled contacts and started re-forming bonds to help get the business off the ground. "Over the past few years, I've worked with a variety of non profit organizations focused on global health improvements," she says. "Through those connections I've also worked on similar community oriented initiatives such as sustainable farming and micro entrepreneurship, etc."
The Social Impact: "The more sales we produce, the more we can go back and fund product development and the production of new goods. It's keeping these artisans busy every single day producing a craft and continuing to develop and evolve their skill and get an income from what they're doing," Steinberg explains. Currently, Parcel & Journey is working with artisans and other craftspeople (many of them women) in countries like Guatemala, Nepal, Haiti, Kenya, and Rwanda.
The Name: "I love global open-air markets, and I have always been interested in creating a curated marketplace with beautiful, ethnic, products in one place," Joanna says about her decision to name her brand. "I had been dreaming of this concept for a long time and I wanted the name to be both aspirational and descriptive. I love the word parcel for that reason. I chose Journey because it alludes to our brand mission of brining an eclectic mix of products [from somewhere far away] to your doorstep. My mission is to create awareness for our partner artisans and to invite our customers to come along on that journey."
Shop Now: ParcelAndJourney.com
a site to see
parcel & journey


THE PICKIEST EATER IN THE WORLD: CHILI'S NEW SWEET, SMOKY AND HOT DISHES!
CHILI'S NEW SWEET, SMOKY AND HOT DISHES!
Though we weren't able to joy in the merriment, the other members of The KTG who couldn't make it to the Baby Shower were invited once again by our friends at Chili's to sample the new "Sweet, Smoky and Hot" menu that they served during the party.
Since May celebrants Dude4food and Rina were present, our visit to Chili's turned out to be a double Birthday Celebration with some dear friends!
Our meal began with the Pulled Pork Corn Cakes (P325), which I seriously could not get enough of. Three pieces of freshly grilled Corn Cakes topped with shredded, yet incredibly tender pork carnitas. The pork is dabbed in a delicous honey chipotle sauce, then topped with pickled red onions, and cumin lime sour cream, for an added punch of acidity, which is rounded out by the queso and fresh cilantro.
If you're looking for something lighter yet still filling, you should definitely try the Ancho Rubbed Tilapia (P425). A succulent Tilapia Fillet seasoned in a spicy ancho chili paste, then drizzled in a citrus chile sauce, topped with a corn succotash and sprinkled with queso and fresh Cilantro. The fish is served on a bed of Chili's Rice and steamed fresh veggies. With it's beautiful colors, the dish is visually stunning, but more than that, it offers an explosion of flavors in every bite.
Don't laugh- but I was so eager to dig into the Sweet Mustard Seed Baby Back Ribs (Half Rack P665/Full Rack P965), that I totally forgot to take a picture of it. Can you blame me? Imagine remarkably tender pork ribs basted in a thick, sweet, smoky mustard seed infused BBQ Sauce, honey and Worcestershire sauce. What I enjoyed about the ribs, was how the chunky meat would tear cleanly off the bone, and virtually melt in your mouth.
The dish that truly embodies the "Sweet, Smoky and Hot" theme of Chili's is the Smoked Garlic Sirloin (P845). A gorgeous, smoked Sirloin steak, peppered with whole bulbs of roasted garlic, drizzled in a luscious, honey-chipotle sauce, that gives an amazing sweet and spicy kick.
For dessert, Chili's offers the new Apple Berry Cobbler (P345). For Chili's take on the country classic, Cinnamon Apples and Blackberries are mixed into a delicious house made nut crumble topping and topped with vanilla ice cream, which serves as a great balance to the natural tartness of the fruits.
Chili's Sweet, Smoky and Hot menu is available until June 28, 2015, so I suggest you try this soon!
SM Megamall, and Fairview Terraces.
Like Chili's Philippines on Facebook!
LE PETIT SOUFFLE: SOUFFLE SO GOOD!
ENJOY F1 HOTEL'S LUZVIMINDA 3: PISTANG PINOY!


text:
Alignedandwell.com
Podcast Transcript Ep. 63: Movement Matters #2: Creating a Personal Mission Statement
Movement Matters #2: Creating a Personal Mission Statement
The second part of a 3-episode companion series intended as a sort of study guide for Katy's upcoming book, Movement Matters, in which Katy discusses using a personal mission statement as a new alignment tool.
Access all previous Katy Says podcasts via your podcast provider of choice (Stitcher, iTunes, Libsyn, or Soundcloud.)
DANI: Welcome to the Katy Says Podcast, where Dani Hemmat (that's me!) and Katy Bowman talk about movement, the tiny details, the larger issues and why movement matters.
KATY: I'm Katy Bowman, biomechanist and author of Move Your DNA
DANI: And I'm Dani Hemmat, a chronically curious movement teacher. And this episode of Katy Says is part of a series intended as sort of a study guide for the latest and quite possibly the most mind-blowing book that Katy has written.
KATY: And what's it called? M-M-M-Movement M-M-M-Matters
DANI: And it matters oh so much already
KATY: Yeah
DANI: and it hasn't even hit the stands.
KATY: Yeah, I love that we're doing a study group for a book that no one has read yet.
DANI: laughs
KATY: But, I got a text from someone who has read it and it was like, "I'm so glad you're doing this series because I need it." So I almost feel like because we've done it ahead of time, as soon as the book comes out, it'll be like a cushion. It's like these podcasts are cushions. They're cushions that you can nest upon as you make your way through the book. Today, though, we're not talking about the book in general. We're talking about one piece of the book that I thought was … that's helpful and even if you don't read the book
DANI: Right
KATY: I find it to be tremendously helpful. Which is why we're talking about it, right?
DANI: Yep.
KATY: It is the personal mission statement. a.k.a. pms
DANI: Ooh, I love pms
KATY: A never … everyone can be talking about, it's like, "I've got a pms." It's like, "Oh really, do tell!"
DANI: I'm so happy now. I have a pms. I'm so happy. Everything feels better.
KATY: Oh, your personal mission statement. It's also, it's like, it's like in a new alignment point. So if you were excited about knowing, you know, where, how to measure where your hips are relative to your ankles or your knee pits are relative to your thigh bones and where your head is and your ears are, and your clavicles… all these things, all these alignment points that I've put out over the last ten years, all of them reside within the context of this alignment point which is your personal mission statement. So, you're gonna ask me a ton of questions because
DANI: There's gonna be a lot of questions, I think, that come with this sort of thing.
KATY: It is. And that's the nature of the show, but before we get going, you brought up the fact that the mission statement, when we discussed you reading Movement Matters, you were like, "Ok, the personal mission statement." Do you have one now or yet or are you still thinking about it?
DANI: I am still… I do not have a completed one. I am working on my keywords, which is the first part of it. And I'm doing it by myself
KATY: Yeah. Yeah, yeah.
DANI: Whereas you said that you sat down with your fam and did it, I have a little bit different family configuration because I have teenagers
KATY: mm-hmm
DANI: and I imagine that what they think is groovy and their keywords are going to be way different from mine. And so we'll talk about that later but right now I am doing my own so that when I go into a group one I have solid footing of what matters most to me.
KATY: Yeah. And I imagine that that's gonna be a big thing. Like, "my family's not on board with my personal mission statement." And it's like well, the good news is that that doesn't really matter. Because I think seeing that in the future will keep you from actually fleshing out your own. So it's like, there's a lot of things that you're deciding yourself
KATY: so don't use that as a deterrent for doing your own. You know what I mean? Like, the fact that it's gonna be hard later on, perhaps, should not be used as kind of a subconscious way to kind of undermine you doing your own.
KATY: Because there's gonna be a lot of times when you get to make your own decisions and this is helpful. So, that's awesome.
DANI: Well, and I'm kind of looking at it as having two. My pms and and Fms which is my family mission statement.
KATY: Yeah, yeah, yeah, totally.
DANI: So I'm gonna kind of put them in two categories. Yeah.
KATY: Can you share one keyword?
DANI: One keyword? Oh
KATY: Just one.
DANI: Outdoors.
KATY: All right. I like it. Nature was definitely one of my keywords.
DANI: Yeah. Fresh air's a biggie
KATY: Exactly
DANI: That was actually when we moved from where we lived in Montana to Boulder, my husband, who wasn't so keen on where we were living, he said, "Can I pick where we go next?" And I said, "As long as it has fresh air, mountains, and sunshine, I'll go anywhere." And so those are three of my keywords.
KATY: And so, well so I think a lot of people will say, "Oh I this sounds interesting." You've probably been using some aspect of a personal mission statement. You just didn't have it fleshed out before.
DANI: Right.
KATY: It was kind of like, "I was already kind of exercising, I kind of knew good posture, bad posture, it's just kind of vague." But what you're doing now is you're simply dialing it in to be a little bit more objective. That's all.
DANI: Yes. Yes.
KATY: Ok
DANI: You go much more in depth in the book into the pms and the reason why we need a mission statement. Like why it's so helpful to, you know, aligning your life. And I mentioned in our last podcast that it makes so much more sense when it comes to the stacking of your life
DANI: Like trying to – because you can get overwhelmed with all of the things you want to do. Like everybody's busy. Like I don't know anybody that I talk to that doesn't say, you know, "I'm not busy." Everybody's like, "I'm so busy." There's got to be a way to stack it and get it all – get what we need. Could you kind of talk about how you came to realize that you wanted a personal mission statement and what creating it entailed.
KATY: Well, the nice thing about Movement Matters is that I kind of explain the process a little bit more. So I'm not gonna get into that super deeply, but it started like this. I'm constantly making decisions. Constantly! And I'm not sure if it's because I'm a business owner, I'm not sure if it's because I'm being asked to weigh in on lots of things. But I can't imagine that the number of decisions I make are that much more than anyone else's. Maybe they're coming through – maybe you're answering your family, and maybe your employer. But when you work with the public and you work in such a wide spectrum. Like I just work with so many – I mean thousands of people – I'm being asked by a lot of different people to weigh in on decisions. And I was just feeling overwhelmed a few years ago. Every time someone would ask me something special, like I'd have to re-think through all of the pros and cons and I had no … I had no beacon for how to make a decision any longer.
DANI: Mm-hmm
KATY: I was like, who am I trying to, like am I trying to move my business forward? Am I trying to, you know, voting? It's just like, it's issues. There's just so many issues that I was constantly having to think through every single time. But I had no beacon. I had lost true north. Because something could be beneficial in one way but it would be – I found myself in situations where it's like, "Well that's great, that was good for my business but I feel personally like my family just took a step back." Or I had to subtract from my personal health to meet this other need over here.
DANI: That's probably like what every single person listening to this struggles with right now.
KATY: Exactly.
DANI: So familiar.
KATY: I only know my own experience and so maybe this has nothing to do with owning a business or working with thousands of people. This might just be our reality right now. Which is you are constantly doing these pro/con lists in your head. Right?
KATY: And so I found it was just really hard to make a pro and con if I didn't know what I was after, right? Like, what's a pro? Like, something could be a pro but pros and cons, good or bad, right or wrong, they're not inherent properties as much as you need some sort of zero or beacon that you're trying to head to. Right, like
KATY: what's a good training program? Well, it depends. Are you trying to be the top cyclist in the world or do you want to be able to walk ten miles when you're seventy? Right? Like there are good or bad exercises for either one of those outcomes. So I was like, "I've got all these – everyone's got, in the movement world, these training protocols and these super nuanced with like, 'I'm gonna increase my run by this many seconds' or 'I want to be able to go strong or harder'" like there's training protocols, that a lot of people are following to dial in their physical performance. And I thought, I really feel like my life as a whole warrants the sane. I need to figure out where I'm headed. What do I value? What don't I value? So that before I say, before I make a decision, it's like is that taking me farther away from what my goal was. I realize I didn't know what those were. I didn't know where I was going. So, I started with a personal mission statement. And I've probably been, before it had a name, probably been working on a personal mission statement for the last ten years. You know there's lots of ideas about alignment and living in alignment and when you're in and out of life alignment and I always felt badly when I chose something that, you know, was a good – like it wasn't a bad decision, but it just didn't … it wasn't an authentic – it wasn't a good expression of where I wanted to go
DANI: Um-hmm
KATY: but that's where I started. And that's what this has grown out of.
DANI: Well and you mention in the book too that you had read somewhere that, you know, every company should have
KATY: Yes. Thank you.
DANI: and every organization should have that.
KATY: Yes.
DANI: Is that kind of when it clicked in like "Oh, maybe that's what I'm looking for?"
KATY: Yes. Thank you. Thank you. I totally forgot that I wrote that. I was in a meeting. I serve on the board of a non-profit and this non-profit that was just starting, which is the nature school non-profit that I'm on the board, she was saying, "You're board, your organization, needs to have these principles. And the principles are there." So like for example, we're a pretty local, natural organization. So it came time to do, like a fundraiser. And someone's like, "Oh, you know, go to Costco and grab some hot dogs." And it was like eeeeer…that felt totally out of alignment
DANI: Yeah
KATY: for this particular organization. Or someone was saying, "Well I can get some sodas donated" and it was like, "We don't want to serve sodas and hot dogs from the industrial food complex necessarily at this striving to connect with your community."
DANI: Wow.
KATY: So you know, it was to that degree. And I was like, "Yeah, man, that's right." So she was just saying, and that was one application of it, but she said, "There's all sorts of decisions that you're making every day. Who to hire, where to take money from, where not to accept money from. You know all these things that we totally get on the bigger scale but maybe just didn't apply to ourselves." And I was like, "Well, man, that would be handy."
KATY: Because if I had just even three or four things written down. And I've got a bunch of loose things in my head, but to have them written down, that's empowering to go, "let me consult my, let me consult my principles on the matter." You know. And then it was really easy to go, you know, I couldn't, sometimes I couldn't even figure out what about a decision bothered me, but when I had my list it was like, "Oh, it's right here." It's like this aspect of it isn't jiving. And I can see clearly an easier way to do it.
DANI: Well it seems like it'd be easier to keep multiple principles and desires straight
KATY: Exactly. Exactly.
DANI: Whereas, you know, in your head you're just like, "Ah, I don't like that. That's not what I want to do." But there's all sorts of different layers
DANI: It seems like having it written down you could keep things more … be more clear about what you're doing.
KATY: Yeah. And it's almost like my gut had a reaction to this isn't right, this doesn't feel good. But that's not very specific. It's kind of like looking at a math problem and going, "I don't know if that's right." But you don't know where it's incorrect. So you can't fix it.
KATY: All you have is a vague sense of it doesn't feel good, and that's where I stopped. And a lot of times I would choose things that seemed pretty ok but they didn't quite feel good. And then through this personal mission statement, I was like, "Oh it's because I didn't break down what it is that I wanted clear enough where I could see that this wasn't taking me closer to it." That's all that it is. It's a super simple – and I have felt like – you know last year on our end of the year show we're talking about where we see ourselves and I really feel like this, this is a biggie. Right? You know this process. It's not something that you whip out in a day.
DANI: No.
KATY: You kind of mull on it. Which we'll talk about in a little bit. But it's a long process. And I felt like it was just as going to a retreat. I feel like a lot of people are going to retreats and spending a lot of money, sometimes not on the relaxation but the self-clarification…
KATY: This is an exercise in self-clarification that can be applied to every aspect of your life, including, as I am fleshing out in Movement Matters, your movement or your exercise life. You know, who knew that your personal mission statement and your exercise program would sync up some day and occupy the same space in your Venn diagram but they do. Every aspect of your life really should.
DANI: Oh. I'm psyched about it. But it is a long process. I mean I kind of sat down and started, like, "Ok, I'm gonna write this." And by the time I got through my keywords I was like, "Oh I'm done for now."
KATY: Like a novel, you're like, "I'm just gonna whip through this guys. I'll be out with some self-clarification in twenty. So keep the home fires …"
DANI: "I don't need your retreat. I've got a pencil and paper!" All right. Well going through this, like I've read that chapter several times and like I said, started working on my own. And it brings up a lot of questions. And I'm sure they're not just questions that are in Dani's head, like, and so I just compiled a list that I thought others might be thinking once they go through this work or listen to this podcast.
KATY: Ok.
DANI: I'm gonna toss them at you for quick answers. We'll try to stay on track because I want, well, I want to know what you think about it and what would be your opinion. Not like you're the goddess of personal mission statements but you've probably encountered some of these in the past few years of working on your pms.
KATY: laughs. My pms.
DANI: laughs yeah
KATY: Is really on everyone's mind.
DANI: All right. I know you don't want to share your entire mission statement but could you just give a couple of examples out of your own mission statement?
KATY: Yes. So in the book, I kind of lead you through my process and really show you lots of my particular process but so little of my life is actually my own these days, so I have chosen not to share my exact personal mission statement. But it boils down to, and this is in the book, that it's the search of movement responsibility fun
DANI: Yeah, you called it service, which I thought was cool.
KATY: Yeah, I mean service is
DANI: Is that responsibility?
KATY: No. I see those as two different things
DANI: Ok.
KATY: Responsibility to me is, and you brought this up, I think, also too, taking responsibility means that to say something like, "I didn't know" is different than like, "It didn't occur to me to go out and find out to know." Like there's a lot of information that we're not really assuming responsibility for because we're probably not aware that it's just inherited or passed down. So I'm really, I'm always just interested in, and maybe that's where my curiosity comes from and my own pursuit, it's like I'm interested in knowing for myself or assuming responsibility because I feel like my behavior is based on my knowledge. And if I'm not sure where my knowledge is coming from then how can I be taking responsibility for my behavior. So that's where responsibility is. Where service is, it's really important to me to be doing things that don't only benefit myself. So that's what I mean by service.
KATY: That a large portion of my life is doing things for the benefit of others. So that's the difference between the two. I'm sure they are probably linked somewhere but that's how I see those two things. And then, of course, there's this natural, that I tax, and this is through my awareness and through my responsibility that I tax others and the environment, that I tax everything as little as possible. That's not more than what's necessary. That's taken a long time for me to really see what's necessary and to see "wow, this is, I perceive this as necessary but really this is a byproduct of my laziness or my sedentarism" and so, Movement Matters is essentially an execution of my personal mission statement, right? All those pieces. With the exception that I had to be very sedentary to write the book so in that way through my own mission statement I perceived the value of exchanging that sedentary time for the output as maybe having a greater impact, like it was my responsibility to write the book, I felt
DANI: Ok
KATY: and that even though I was sedentary for a period of time, that I will, that the product of the book and me myself will make it up in the long run. That my contribution of service will be greater for doing so.
KATY: So it's not always like, you're not doing the exact same thing minute to minute. You're just thinking of, like, "What's my purpose here? And how do I want to spend my time."
DANI: Well yeah. Your mission statement doesn't seem like it's two lines that you always have to walk inside. It's like your lighthouse, is what it seems like.
KATY: Yeah. Yeah.
DANI: You know when you feel lost or overwhelmed it's your lighthouse. It's not like you have to be perfect for your pms all the time.
KATY: No.
DANI: Then when you talked about when you did your keywords and you talked about how you made them into phrases.
KATY: Hm-hmm.
DANI: Like nature was one of your keywords but then you made it into a sentence fragment, like moving through nature.
KATY: Well the process, yes, the process of writing the mission statement is that you list the keywords, you list words that embody you. And then …or that you embody, maybe. And then you kind of make phrases because like, in the book, I was like, well nature is a keyword but I don't really enjoy, all that much, looking at pictures of nature. You know what I mean? So from there it was to clarify what is it about this keyword. Like for example, knowledge… books. Books interestingly enough was on my original list of keywords. But once you start integrating… first you take words and then you expand those words into phrases and then you start meshing the phrases together. And so books initially was on my list. Like I'm all about books. But after more reflection, it turns out, like, I'm more about knowledge or information
DANI: Interesting
KATY: And so I was like, "Wow, books is kind of, it's almost like the story." Like I keep telling myself, "You need these books." Well, it turns out that I don't crave books in the same way that my daughter doesn't crave high heeled shoes. She craves adornment. High heels were, like, the easy way to get it. Well, I crave knowledge, information. And books was just like the fastest fix. It was the model that was shown to me over and over again. But since then I've learned that there are other ways to gather knowledge that don't require copious amounts of indoor sedentarism other things that were not on my list. Right?
KATY: And so that's when I was able to clarify that it wasn't books at all. That books was actually maybe working against me a little bit. That it was information.
KATY: And then I was like, "Wow, well then I can figure out how to get more information on the go or in life classes." And, you know, or whatever, or sitting down and just watching. Maybe I don't have to read a book about birds. Maybe I can just sit out in a field for two hours and dedicate those two hours of reading time to just looking at birds where I just learn more about birds than I ever would have through someone else's filter through this habit/perhaps addiction that I have which is the books.
KATY: Can you handle that!
DANI: When you're taking those phrases, you know that define you or that you're working on for your mission statement and you layer them on top of each other, you stack them so you're not just, you know, you're taking a walk and you're listening to a podcast, so you're getting your moving through nature and you're gaining knowledge and that's smart because then you've taken those two separate things, as we always talk about with the stacking your life, and you've made them both happen at the same time. Do you think when, like when you listed out the stuff in your mission statement and you began to overlap and stack them in the creation, did that kind of lessen …was there overwhelm when you looked at all of those? Because I would think that that would lessen the overwhelm of well this is all the things I want to do but there's only 24 hours in a day but if I stack them up like that, it would lessen the overwhelm or was the stacking initially part of what you wanted to do for the mission statement. Was that, like, part of… was stacking one of your keywords?
KATY: Well, no. But it's a key part of the process. Right So, you're not, you're trying to get all of your keywords into a single sentence. Or a couple of sentences, really.
KATY: You know, like, if you look at the mission statement of a company, it's not always a huge list of principles. Eventually, it becomes a couple of statements that embody all the elements of it. And so that is, essentially, stacking. Right? When you take five to ten keywords and sometimes if you have a lot of keywords you're looking and going, "you know, could I group these words together? Would there be a single word that would maybe pick up or replace two or three of these words." So in that way you're stacking, right? You're
KATY: You're getting closer and closer. Like, I feel like my entire mission statement could probably be replaced with a single word which would be Nature. And probably that is, ultimately, for many people. Where there's just one word, but we maybe just don't know it yet.
DANI: How long did it take to create what you have now for your mission statement?
KATY: Well, ten years.
DANI: Well, wait three years ago when you realized that you needed some sort of beacon, though? Is that?
KATY: Well, I think that you could probably, I mean if you took, you know, I'm not sure how much time out there everyone has to mull on something but I think that if you had the luxury of time you could probably craft a well functioning mission statement over a weekend. You know, that's for people who don't have any kids, who are like, "I'm gonna go to a cabin in the woods and make my mission statement." Or you take a mission statement retreat, you could probably come up with something fairly quickly.
DANI: Ok,
KATY: But the thing is, it's malleable.
KATY: It's going to keep changing. And the things that are important to you now won't always be. And I feel like, you know, this show is a lot about solutions. I tend to be a lot about solutions. So when you can see what a solution is that maybe you hadn't thought of some aspect that you hadn't thought of before, you're able to modify your statement into something tighter.
KATY: So I would say that the mission statement I have now was maybe over a few days
KATY: And it's a not a personal mission statement. I would say that my personal statement is more – severe is not the right word – but there's less room for – it's more idealistic.
KATY: Mine personally is more idealistic When you branch out into including other people you have to consider where those other people are with theirs and that their life's mission is not your life's mission. So then, that's where a family or maybe even a partnership mission statement will vary a little bit.
DANI: Ok. Do you have two separate ones? Like a family one and a Katy one?
KATY: I have a Katy…yeah, I would say that they're less concrete but yes. I mean definitely, you know, my kids are small and as I said in the book, we involved our children with ours. But at the same time, we're kind of responsible for steering our kids a little bit initially. So my son's mission statement would probably be "eat all the sugar" And there's a steering of that, you know, that comes out through dialogue and it's like, "is that really what you want?" and then it turns out that maybe a more deeper keyword of my children's ideal mission statement is that they're in control of their own lives. That they desire control of their decisions. And so, I find that super interesting. So then, it makes it easier to see like, what you desire here is control which is why the opposite of anything I want or maybe your natural way of invoking your own control. So then it's like, 'Ok well then where else can we allow you to steer your lives 100% so that you're meeting that need" without having to go with a thing that actually makes you by your own admission and demonstration ill and upset and you know all these other things. And so, like they're, you know, my son, when he was, we have these iphones. This is an example of mission statement before it was really even an action. We got new smartphones before we had our first child. That was almost six years ago. And then maybe when he was two, I travel a lot for work so someone was like "oh you should get these apps for games" and I might have even said this on the show before. So we had a couple travel games, but he wanted to play them all the time. And I was like, "those are for travel." I was saying "no" No, no no no no. And I was like, I don't want to be the person to say no, and I was trying to explain to him and he was like, "can you just get rid of the game off your phone then?" And I was like, "Duh," it never occurred to me. It never occurred to me. It occurred to me to say no
KATY: one thousand times. He couldn't not ask. Like the desire for still, mental feeding was no different than me sitting down to a book. I want to be still.
DANI: Sure.
KATY: I want to put things into my brain. He wanted the same thing. He couldn't read. This was like the perfect way to get a fix in the same way that I would get a fix all day long if someone would let me. And I was like, "Oh my gosh. I never saw it 'til now." I took them off that day. He never asked again.
DANI: That's cool.
KATY: He's never asked again. It's never been an issue again. He's never…he had control over the situation, he utilized it. I responded. And we have just done that over and over again. And one day I'm like, you know, "pick up your stuff, pick up your stuff." Like every parent, probably. And then finally I was like, "You know what I want? I want to get rid of all the things. I want to go into a cabin, just a log cabin, one room in the woods" and he was like, "Can it have a fireplace?" And I was like, he doesn't even care if we got rid of all of this stuff. Like that would be a solution for him, because he's struggling to work against the environment that I have facilitated.
KATY: You know, like, to me you have no idea how downregulated this environment is. But it's still up-regulated significantly from like his nature.
DANI: Hm-hmm
KATY: So, yeah, that's how we kind of blend aspects of the family mission statement you know where they're thinking of all of it.
DANI: How often do you check in with it? Do you check in with it intentionally or do you check in like, maybe we should modify it like when something like that comes up. I mean do you intentionally check in with your mission statement?
KATY: Yeah. I would say that my mission statement, I think of it all the time. Because, again, we're making all those decisions all of the time. And you know it's even little things like, "Oh I don't want to cook tonight. Can we just order out?" And it's like, "Ugh, that's kind of against the mission statement" You know what I mean? Like.
DANI: Hm-hmm.
KATY: Like, because, I'm not really tired. Or why am I tired? Then I look back at some choices that I made. You know, I might have to just, the consequences are, you're gonna be a little tired as your schlepping your meal. Life because I made some other choices later one.
DANI: Yeah.
KATY: So it's really easy to not pay attention to the consequences of my own decisions if I don't use my mission statement. So I would say that as far as, you know, I've got big central pieces of my mission statement in my head all the time. Bigger decisions, pull out a piece of paper and take a look. Sometimes when a family seems to be at odds, pull out the mission statement, take a look. Does it need to be modified? You're gonna find that it needs to be modified pretty regularly certainly if you're really making decisions by it I think that you're gonna find that it's being modified more frequently. And in the direction that you, like becoming , like I said, becoming more idealistic. Because ideas kind of fall outside the spectrum of normal behavior until you start pointing your behavior that way. And then all of a sudden what seemed ideal like is now every day.
DANI: Right. That kind of makes sense.
KATY: And then it's like, well where were we going before it's like great. You're just, it's like transitioning. It's like minimal shoes. You here you are, and you've been wearing, you know, air jordans for the last 40 years and you're like, "I wanna go run this canyon barefoot." Right. That's the ideal. You are where you are. You've got the foot strength and mobility. Shoe closet, you know, people that you would go to school with and work with – all of that is what's happening in your world right now. You make these tiny steps. But then a few years later, there you are running barefoot down the canyon and you're like "I did it."
DANI: Those are always fun realizations when you've achieved and ideal.
KATY: Yeah. It's just like, so, so you can start with the most ideal that's on there but you know you phrase it in a way that allows for some wiggle room a little bit.
DANI: Yeah. Could you guess how many times you may have modified it since you first solidified.
KATY: Oh a thousand.
KATY: No, I mean probably seven or eight, like you know, movement is a big deal. For our, for us, part of moving here, moving from California Los Angeles area to the rural area in Washington, now that was an execution. For those of you who have ever read the blog post about when we were going to move this, leave this rural area and made the decision in an hour that we were not, after having everything all complete…
DANI: Everything was packed up.
KATY: Everything was packed up. We had a lease. We had a lease in a new state. We had gotten rid of our house. We had done everything. And then in an hour we're like, "This decision doesn't feel right on the gut level because it is out of alignment for us."
KATY: We, we mistakenly went in search for the thing that wasn't our true thing. It was the easier decision to go than to stay.
DANI: Mm-hmm.
KATY: And it was like, eeeeer… we did this huge thing that was like uuuuh… it was like uuuuugh… I'm making a noise because you don't understand. We made the decision at like two o'clock in the morning. Everything we own had already been sold and was packed in the back of a like 15 foot…
DANI: A Uhaul trailer wasn't it?
KATY: Trailer Uhaul hooked up to our van. And my husband came in at like 2 o'clock..there were so many signs, we couldn't get it all loaded up and it wasn't fitting and he came back in and was like, "I don't, ugh, I don't think we should move."
KATY: And I was like, "No, I don't think we should either." And you know what, there was no real consequence to saying it. There was no real consequence. It also helps you identify what a consequence is.
KATY: Usually the things that we perceive as really big consequences are fiscal, financial. Like the penalties are about you know, dollars. And while that's certainly on everyone's mind and is a necessity to a certain extent, we usually don't see the full picture of those dollars and why our lives cost, you know, the way that they do. And so when you think about it, large, and bigger and bigger, I was like, "I don't want to regret this decision all because I'm afraid of the financial penalty. I'll take the hit" Or we'll work it out. And we did. We worked it out. We found a sub-lett-er for our other place. You know, I had to subsidize it a teeny tiny amount but I was like, so what, this is worth, you know.
KATY: I could find the value in it because it was a decision that was really in alignment with our mission statement.
DANI: Well, that's kind of a good segue to the next question that I had: Did you originally put anything on the mission statement that wasn't you that you thought maybe it should be you?
KATY: Yeah, that's where a lot of the revisions are. The process, and this is in the book, when your mission statement isn't working for you or you find that man, I made a decision based on my personal mission statement and it still didn't work out, then I always realize there was an element to the mission statement that was more like who other people thought I should be. Who I thought I should be for others rather than my most authentic self.
KATY: That's what the revisions mostly are. Like, turns out, I don't prioritize that at all. Or, sometimes it turns out that I had definite priorities that I had been not acknowledging, needs that I had not been acknowledging because I had felt that they had been too whimsical.
DANI: hmmm
KATY: And there was a big hole in my life over and over again and then I was like, "you know what, I have this need but somewhere along the line I learned that it wasn't a valuable need and so I kind of squashed it." And so once I started putting that need down on paper, I'm like, "It turns out that I do need this." Then low and behold, things started stacking more easily.
DANI: Really?
KATY: Decisions became more…
DANI: Are you gonna say what that is or is that secret?
KATY: I feel like I don't need to.
DANI: If it's secret it's ok. That's fine.
KATY: I feel like I don't need to. I feel like that right now if this resonates with you there's probably an aspect of yourself, it's like, "Dang it. I do need to go on 40-day walk about every year". You know or like, whatever it is.
KATY: Some wild, crazy, thing that you've been told is selfish or self-indulgent or egotistical or whatever it is, write it down. These are just your words. No one else has to see them right now. Not that there's anything wrong with other people seeing them but if other people seeing them – your fear of other people seeing them – prevents then from writing down the things that you need then lock it up somewhere.
KATY: And burn it when you're done. Like, those words that you write, just throw them in a fire. Don't have to worry about it. Like it's not your diary.
DANI: Right. That's good advice. Thank you. How, well, this might be a really silly question. But like if you could, in a couple sentences, say how it has improved your life and your family life by having this in hand.
KATY: Decisions are easy. And it becomes clear where to put your time and attention. I, we all, are struggling, like our time and our attention is like spread thin over all of these things. And I think this is what's key about Movement Matters, is the explanation of the separation of your life from the nature of all other living things, right? It's like so thin and separate and vast.
KATY: That what we were able to do was realize that there were key places to be putting our attention that would meet the needs that had been met by putting our attention so thin. So, for example, those of you might have noticed, like my facebook presence is almost nil
KATY: Where Facebook used to make up a large portion of my work. My social media. Like I engaged with facebook regularly to teach that way. And I did that for a few years. I mean it was easy. I had kids, It was easy for me to put that out. Ok, I got that, teaching that. But I was like, you know, I don't even want to go anymore. It's too much screen time, you know, I still want to teach. I still wanted to teach. Teaching is important, you know, or being of services whether is was disseminating information or whatever, but I was like, "But I don't want to sit on the computer. I want to move." Like these people want to learn about movement, I want to teach movement. I don't want to teach movement in words anymore. So that was when I was like, "Ok, what have I not been doing? I have not been teaching.. I've been not been making movement classes available to people." So that allowed me one, so I know that you know this, but I'm gonna start having online classes that are recorded. So I teach classes here at my community. They're recorded and made available for people listening. Which is helpful twofold. One, I don't feel the need to have to go on facebook to connect with people through me standing in one place looking at a screen and typing. I can go down and I can move for an hour and now you learn and you can move for an hour too. And now my way of distributing information means that both of us get an hour of movement. That was different than me writing, you know, a paragraph on a research paper. Where everyone's like, "That's amazing, yes we should move more" Next thing on facebook.
KATY: You know what I mean? Like it became that. It became a lot of people trying to learn about movement but not actually moving. Meaning the prioritization, the constant input stream has really taken over and I was like, "Woah, I noticed that since teaching movement my movement has gone down and that seems wrong and out of alignment"
KATY: And so, I even changed the training program. I was like, the training program, the CEUS are now movement based. I'm moving, you're moving, we're actually moving to learn about movement. It's less theoretical and you can see more now where you're getting it and not getting it literally, you know, within your body. And so that was a way of stacking my life using my personal mission statement to shape my day to day behavior. My business behavior as well as how I am of service to others. But all of that, all I did was change one thing. I just started recording the class instead of taking that hour and working on facebook.
DANI: Ok. What would you say to someone who creates a very, authentic to themselves, mission statement but they're just overwhelmed by implementing it all?
KATY; Well, you're not really implementing it. I mean, you're making a decision. Like, what's a decision that you're gonna have to make today? What's for dinner? Right?
DANI: Well no, I plan my meals a week in advance so I have more time.
KATY: Ok, so
DANI: Organization's one of my keywords.
KATY: Ok, so hold on a second. So you are going to make your dinner list
KATY: Well, that's not true, though. You're gonna just have to decide. Like what are you going to have for dinner tonight, Miss Organized?
DANI: A paleo chicken back with eggplants.
KATY: Ok. Is it already made?
DANI: No
KATY: Ok. So, outside is on your list
KATY: So you have the option, do you stay inside the kitchen or do you go outside to chop? You know what I mean? Like it's implementing your mission statement the work simply is keeping it present.
KATY: Keeping your ideals present within yourself. You know you want to be outside more. Right? You said outside or fresh air, fresh air
KATY: Um, is there some aspect of what you're doing offer you fresh air? Like that's a big one for us. Like just being inside doesn't feel good anymore. It's like, "why aren't we cooking things outside?" Like why don't we have dinners based around our bar-b-que pit, like right? You love outside. Why not, and this could be fun and meet your family's need for fun or different, like everyone, like if say, let's blend our mission statements. Part of you know, responsibility is, you want to eat dinner? You need to contribute something to dinner, whether it's you pick the thing, you help go to the store to get the thing or whatever. Right? That's part of, for me, teaching responsibility. So if everyone in your family but the caveat is, we're an outside family so therefore, everyone has to pick one meal, you gotta go on the internet and research it, look through your cookbooks that can be done, exclusively on the outside barbecue, and you have to come up with the ingredient list for whoever goes shopping. Right? So that's, that's a way of implementing your personal mission statement. Is to make the tasks that you do regularly, moment to moment be more in line with what you have said you are all about.
KATY: Right. And that's the thing. That's what stacking your life is. Is seeing where the things that you do, that the big ideals of your life that you have and the time that you've allotted for pursuing the big ideals of your life, the things that are most important to you as determined by you, you allot almost no time for. Meaning, like, you see your life as like this regular mash up of things that you do every day and then there are the big ideal things that you step out of your day to day life to do.
KATY: I'm like, your cooking dinner should align with your personal mission statement. Your choice for vacation should line up with your personal mission statement. Your donations, where you volunteer your time, where you go to school should line up with your personal mission statement. What your yard looks like should line up with your personal mission statement. Like every aspect of your life should line up with your mission statement. I suggest that everyone start with breakfast. I did this great interview with Kate Hanley and I'm gonna ask Kate if I can make it available. I wonder if we can get a clip from hers and put it in our podcast or maybe I'll refer her that way.
DANI: Miss Mindbody Kate Hanley. Whooo!
KATY: Yes. Miss Mindbody Kate Hanley
DANI: Hashtag #KateHanley
KATY: I did a podcast with here where she was saying, "Where do we even start or begin?" I was like, "Why don't we start with breakfast. It's something that you do every single day. And chances are the thing that you do every single day might be out of alignment with who you are, you know."
KATY: And I think there's, I was like, "If you're finding something…" like I remember once I posted on Instagram this, and I said this in our podcast, like I threw, I get up early, I take a walk. But I don't only do that, I pop a chicken in the oven that I prepared the night before. And I'm not even that organized. So that when I've come back from an hour and a half of walk, I've got a fresh roasted chicken. Breakfast is done.
KATY: And someone was like, "I could never eat that. I could never eat chicken for breakfast. Chicken is for dinner." You know what I mean.
DANI: Laughs. I actually have that on a bumper sticker.
KATY: A tattoo
DANI: Chicken is for dinner.
KATY: So it was like, we've got a lot of boxes in our mind about how we behave and that construct is really what's keeping you from kind of executing your largest ideals – because chicken's not… like my family would freak out if they didn't have what for breakfast. Well then look at that, like is that serving you all … so like start with breakfast. How can you make your breakfast line up with your ideals somehow. Like
DANI: That's awesome.
KATY: You know, like it's just a good starting point. So maybe what could be cool is, how about this. You're listening to this. You can send out some keywords. It's like how can I get more nature in my breakfast. What do I do? I throw a blanket down outside and say "Kids, your breakfast is outside." Right? That's different than "We need to go outside for our health. We need to take a walk."
KATY: Like they don't value health. That's not their, that's like culturally conditioned to be like I need fresh air for my health. I need fresh air because it's self-rewarding. It makes you feel better. Like feeling good is what you want better than a particular count you know, on your medical exam. So I don't really preface anything with like here's what we're gonna do. It's like if you want breakfast, it's out there. Guess what, they want to eat. All of a sudden everyone's outside. You know. It's just more like that. So if you guys want to send us "how can I get more x" pick a keyword. Like music. What if music is your thing. Like, how can I get more, I love music and I love nature. I don't know how to reconcile the two because I feel like practicing my instrument I'm locked up or whatever it's like well, I was in the most awesome, like we were hiking and everyone had sticks this whole group of a nature school had sticks. We made a rocking forest band. We were out there and everyone had percussions and there was singing and we were in the forest just banging against…
DANI: Banging your sticks, that's awesome.
KATY: Yes. I mean tapping and scratching the bark. (noise) and like shaking leaves and it was powerful because there was no part of me that wishes I was anyplace else getting something else. Like
DANI: That's cool
KATY: It's just that. I'm sorry to seem too excited about this everyone. If you're like blech, too syrupy
DANI: I don't think anybody's like that.
KATY: I don't know. I'm super excited about it.
DANI: Well this whole thing is such a big thing. I mean it's not just this book. It's just – it's so big. And there's so many different ways that you can go with this work. And it's all very interesting.
KATY: Well I think so.
DANI: It is. It is. Otherwise, I wouldn't be sitting here. I'd be like, "man can she ramble on about stuff." But no, it's very interesting to me.
KATY: (sings) Ramble on…
DANI: Well I've got 10 minutes. I gotta pick up my kid at nature school. But I saw something on Instagram that I am guessing is totally like pms. Aligning with your personal mission statement
KATY: laughs
DANI: I saw a picture of your wee little pumpkins.
KATY: Oh my gosh aren't they the cutest? They're like apple sized pumpkins.
DANI: So sweet.
KATY: Grapefruits. They're like grapefruits.
DANI: But we've got the American Thanksgiving coming up. Tell me what's going on with these wee pumpkins
KATY: I don't love Thanksgiving as a holiday. It holds lots of unhappiness for me. It was never a relaxed time with my family. It was always a stressful time. I remember people would be like, "dress up in your fancy clothes" and you know, my mom's crying in the kitchen because the thing didn't turn out and her parents are fighting. You know, it had a lot of weight. Also, I wasn't in love with the history of it, either. So I just kind of, eh, never really made it, like it's not like a family holiday for us. I mean it's certainly, we'll have a meal or whatever but it's not a big deal. But I was like, I really, I do like this idea of giving thanks.
KATY: Well I'm like "What am I truly thankful for?" I'm looking back at the mission statement and I'm like, Ok, I can execute anything via my personal mission statement and feel, oh, so good about it. You know, I can feel like this is authentic celebration. This isn't a holiday handed down to me that's celebrating something that I don't even know about, doing things that are totally out of alignment with me. And I'm not gonna go buy, you know, do I want to support industries that are raising animals like that. All this stuff.
KATY: So I felt always ok doing it. But then I was like, I want to give thanks, I like holding space for giving thanks so then I decided what I'm going to do , and it's kind of in celebration of Movement Matters and this new idea and this personal mission statements. It's really in the front of my mind obviously. I'm going to create a meal that comes solely from my own labor. Meaning I'm going to only, I'm gonna make a meal out of the foods that I either grew myself or harvested or walked to harvest where I engaged in the direct exchange of my labor for the thing. My time and attention went into procuring the things that I am most grateful for, right? Food, which is just aspects of nature and you know foraging and time outside and I'm gonna try to cook the entire thing outside.
DANI: Oh wow.
KATY: And it's not going to be the traditional meal. But that's fine because the traditional meal is out of alignment with me. You know, it's not, but I'm very in line with giving thanks. So it was like, well how can I do it so I figured out a way to do it. And I'm super excited about it. Now this is fun. Right? This is what I would go to the movies for or something else. You know? It's just finding another way of executing it which really allows me to embody the thing.
DANI: Well it's super cool that you're changing the flavor of it and reframing it from, you know, from childhood too.
KATY: Sure.
DANI: You know you're turning into a very good thing and I always love that. It's one of the cool things about being an adult is getting to redo that stuff for yourself.
KATY: Yeah, and it wasn't like, well I don't want to do it differently. Like that's, I always look at my motivation. My motivation is to do it differently than my parents did. Like, I see that often as a primary way and so instead of making that my focus it's more like, I want to do it the way that I want to do it. Like the way that I … I'm like that my kids and my way. It's like I have certain things that are important to me and I want to make sure that everything I do is a reflection of that. So it's just a way of reframing that. So now I'm super stoked about the, I don't know, the meal of grapefruit sized pumpkins with tomatoes and some dandelions. I don't know. But, it's gonna be fun. And now it's fun. It's a project. It's creative, right? It allows that creative outlet, which I don't get that much of.
KATY: So anyway. The end.
DANI: No it's not.
KATY: It is. It's actually just the beginning. If anyone wants to join me…
DANI: You wanna ask people?
KATY: If you want to join me at all doing a dish or just changing or you know, doing one aspect of, I'm just talking about specifically you know, American Thanksgiving. If you're Canadian, I'm sorry. Your time has passed.
DANI: We missed it.
KATY: Yeah, or this can just be part of the breakfast challenge. It's like, I think that we should make one breakfast out of food that we, even if it's only one, one time. That brings enough attention, I think, to this whole process. You're like, wow that was totally different than all other breakfasts we had normally made where it's just like you go to the grocery store, we put the box of the thing, we don't know where the stuff inside the box really came from. You know, we just paid the money that you know it paid for and then we poured it. You know where it just kind of all, your attention hasn't really gone into it very much.
DANI: Right. Well I'm gonna include your Instagram post in the show notes
DANI: Because it's cool. And if you join in the challenge. I mean it can be anything. It can be any part of it. Like you gave some good examples, like, just have one dish that's entirely foraged or grown.
KATY: Walk to the store.
DANI: Walk to the store.
KATY: Walk to the store and get your turkey. Carry your Butterball safely home on your shoulder and you are in and you are already doing it differently.
DANI: And then post a picture of you doing it with #MovementMatters.
KATY: #MovementMatters
DANI: We can all be part of this extravaganza.
KATY: Yeah. And like I said, like it doesn't, like to keep from being overwhelmed just do one thing. Just do one tiny thing differently
KATY: You don't have to go out and hunt a turkey. You don't have to do that. You know. And, even if you don't eat turkey or any animal, it's still like where did that come from, you know? How can I move more? You know. Are you gonna run a turkey trot? Maybe put that movement to different action. You know. Go volunteer on a farm, you know
DANI: Sure
KATY: with cranberries. Go harvest some cranberries.
DANI: Infinite possibilities!
KATY: Infinite.
DANI: Really cool.
KATY: Speaking of infinite, we've gone on way too long.
DANI: Can we still order Movement Matters?
KATY: Yes. Preorder is gonna come out still, I think, before the preorder ends. At this point, you'll probably have to preorder on Amazon. But pre-orders help. I mean the more preorders – it gets the book in front of more people, more bookstores.
DANI: And even if you don't pre-order on Amazon you can still get it from the publisher, right?
DANI: Ok, good.
KATY: Well yeah, you can order from Propriometrics Press but that preorder will probably be done pretty soon. If not, Amazon's your man. The man.
DANI: Groovy-O
KATY: All right, thanks for listening everyone. For more information, books, and online exercise classes, you can find me at NutritiousMovement.com and you can find more from Dani Hemmat at MoveYourBodyBetter.com.
DANI: Gobble Gobble Gobble. See you later.
KATY: Bye.
DANI: Bye.
Voiceover: Hopefully you find the general information in this podcast informative and helpful but it is not intended to replace medical advice and should not be used as such.
Music fade.


text:
Canadian Natural Resources acquires Joslyn oil sands project for $225-million
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Canadian Natural Resources Ltd. has signed a deal to buy the Joslyn oilsands project for $225 million from Total SA and its partners.
Paris-based Total, which is Joslyn's operator, currently owns 38.25 per cent of the project, which is directly south of Canadian Natural's Horizon oilsands operation.
A further 36.75 per cent of Joslyn is owned by Calgary-based Suncor Energy, while the Joslyn Partnership holds 15 per cent and Inpex Canada Ltd. owns 10 per cent.
Suncor, Canada's largest oil and gas producer, bought its stake in Joslyn in 2011 as part of a strategic alliance that included Total's investments in Suncor's Voyageur upgrader and the Fort Hills oilsands project.
Total has been reducing its Canadian oilsands commitments since the collapse in oil prices that began in late 2014.
"Reducing our exposure to Canada's oilsands by selling this asset (Joslyn) is in line with our global strategy to focus our oil investments on low break-even resources and develop a resilient portfolio in the mid and long term," Total chief executive Patrick Pouyanne said Friday in a statement.
"It is also consistent with the gradual reduction of our stake in the Fort Hills oilsands project in 2017."
Under the Joslyn deal, which is expected to close Sept. 28 subject to regulatory approval, Canadian Natural will pay $100 million in cash on closing the agreement and make annual cash payments of $25 million over the next five years.
The Joslyn project was put on hold indefinitely in 2014.
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As an athlete and a type 1 diabetic nutrition forms a very important part of my life. In terms of sports nutrition I have to think as an athlete first and then as a diabetic to ensure I am fuelling my body adequately. This is easier said than done and trying to get in all the nutrition that an endurance athlete needs whilst also trying to get insulin doses right and manage blood glucose levels (BGLs) is very challenging. Maintaining stable BGLs is critical for me to be able to train/race effectively and also get all of the nutrition in which my body requires for recovery, fuel and everyday life.
The amount of carbohydrates (CHO), protein and fats required by athletes is pretty well understood along with the timing of nutrient intake around training, recovery and racing. Although there are many diet variations and everybody (especially diabetics) has a different approach, I require an amount of CHO in my diet. As CHO consumption directly relates to insulin requirements I do manage the amount of CHO I consume so that I do not need too higher dose of insulin which would increase my risk of hypoglycaemia. This is by no means a LCHF diet that I follow but I would be consuming on average only 300 grams of CHO daily as oppose to the 500 grams plus which may be recommended by sports dieticians for someone training as much as I do.
I find that the biggest challenge nutritionally as a T1D is that you cannot just eat whenever you want and everything needs to be specifically planned for including timing of meals and snacks, timing of training, BGLs and insulin doses (insulin on board). This planning can be 2hrs before a session or 12hrs before a race and the impact of poor BGL control can last for 24hrs as the body recovers from high BGLs or missed fuelling. It goes without saying that keeping BGLs stable and within a good range it critically import to achieving your best athletic performance. My focus and often stress is on this point in particular but I have figure out how I can best manage all of these aspects and get it right, most of the time.
Eat my main meals within 1 hour of training sessions to avoid having to have a post session snack (with insulin) and then another meal (with more insulin) within a short time. This meal timing also always me to get sufficient recovery nutrition in and reduce the hypo risk.
During race's I generally consume about 30-50 grams of CHO per hour and include some protein to assist with slowing the processing/glucose release. This can both be from solid food s and liquids. As the duration of an event extends I am able to consume more CHO per hour.
These points are easy to put down on paper but definitely not easy to get right every day. I'll be the first to acknowledge that type 1 diabetes is difficult but if you put in the effort you can achieve great results.
**All information in this post is from the authors own experience and does not represent professional medical advice. Please refer to disclaimer.
2015 was a big year for me. Diabetes, sporting and personal events, milestones and achievements all contributed to a fantastic year. Plenty of challenges and a setback or two (crashed bike,broken collar bone, pump issues) all added to the mix.
So what's to come in 2016? There are so many things that I would love to be doing and after the reality of day to day life I'll be working hard to achieve as many of them as possible. In the end this is meant to be fun and I want to get the most enjoyment out of my passion for exercise, racing and talking to people about type 1 diabetes.
Although Type1Athletic is still in its infancy and I am learning a lot about blogging, social media and online content, I have really enjoy working on this. Documenting my experiences with diabetes and exercise has allowed me to reflect on what I have achieved and also provided the best education for me as I review what I have done and why certain things have happened. I have also found countless other resources to follow and these have provided the most positive impact for me just by knowing that I am not experiences this alone.
I am looking forward to another fantastic year and absolutely pumped to get started achieving my goals. I really want to connect with more type 1 diabetics and work with other diabetic athletes. I'll be seeking you out but please get in touch, hashtag your posts as you achieve your goals. Bring on 2016.
After completing a short pool swim a couple of days ago I was rinsing my insulin pump (chlorine not great for plastics) when I got a black screen (of death) followed by the pump vibrating non-stop. There was no response when I pushed buttons and it was immediately apparent the there was something seriously wrong with the pump. This was confirmed when I got back to my car and using a 10 cent piece undid the battery cover (to disable the pump and stop the vibrating) and brownish liquid came out of the battery slot (all over my tan work pants).
In a situation like this it is important not to use the pump. We become accustomed to these units and can forget that they are a medical device which need to be treated with the utmost caution and respect. The pump went straight in my bag and I was on the phone to the Animas distributor in Australia immediately.
The service from AMSL Diabetes was fantastic and although I felt completely in control and able to quickly change back on to insulin pens, their knowledge and support over the phone made me feel safe and confident. A replacement pump was sent out the next day and had it not been for the weekend (bad timing) I would have had the replacement pump within 24hrs. Including the weekend I had the new pump within 3 days.
The reason for the failure, unknown at this time but suspected to be a hairline crack in the pump casing which may have allowed water to seep into the pump. Having changed the battery cap about 4 months ago and the battery a couple of months ago it may have been seeping in for some time. You don't want to think about the possibilities of the pump failing whilst connected to you but as I survived for several months without issue there must be some good fail safes within these devices.
So back on the pump and back to training. Also very happy to get my CGM back!
Trying to get back from my broken collar bone at the moment and although the break and shoulder are healing ahead of schedule I am having great difficultly getting my blood sugar levels right for my afternoon/post work sessions. At the moment this is just cycling on the trainer or running but in both cases I can't seem to keep my levels stable and over 30 minutes my levels are dropping 10-12 mmol/L to 4-5 mmol/L and then continuing to drop.
This is obviously super frustrating and yesterday I ended up having to walk nearly 4 kilometers back to my car when my levels dropped half way through my run! Not fun but on the plus side it a good time to think about things on the 30 minute walk back.
So what am I doing about this? Firstly I am trying not to stress about it and I am making sure that I am getting the most out of my morning sessions when my levels are stable. Secondly I am trying different insulin and CHO combinations including lower basal rate, increase CHO before session and increased CHO during session. The issue I am having with the first change is that my levels are then rising too much prior to the session, and with the second it is difficult to consume enough CHO prior to and during the session without feeling ill.
An individual issue which I have and which is especially prevalent in the afternoon is the very strong pull-down effect exercise has on by sugar levels. Even with a low basal does, no bolus insulin on board and having consume a prescribe amount of CHO my levels can drop between 5-10 mmol/L within 20 minutes. I do not seem to have this issue in the morning but it is a real challenge in the afternoon.
To help me get my training done at the moment I am now working on the following to manage my program.
As I am still in a recovery phase this is the perfect opportunity to get this right so that when I am fully recovered I can get the most out of my training immediately. With about 10 weeks until my next Ironman 70.3 event I have not time to waste.
**All details noted in this post are from the authors personal experience and should not be used as a treatment guide. See Disclaimer.
Having crashed badly during my last Ironman 70.3 event 4 weeks ago I have been focusing on my recovery which has been going really well but has meant very little physical activity. As all diabetics would know this means that I've needed to adjust my insulin regime, increasing my insulin doses and also reducing how much I am eating on account of being inactive. Now that I am 50% of the way to a full recovery I am starting to get back into training which means that I also need to adjust my insulin regime again to allow me to train (without hypo-ing).
I find this really challenging and super frustrating as I try to balance enough insulin to keep my blood sugar levels within a good range but also not too much insulin that I end up going low during my training sessions. Training in the morning and the afternoon means that I am trying to get this right twice a day. The training also impacts how my blood sugar levels track during the day and overnight which then means further changes to my basal insulin pattern.
Summary of a day when my BSL's just didn't stick to the plan. I was new on the pump so there are a few basic errors i made and learnt from.
Over the last week I have been trying to increase my sessions on the bike (indoor trainer) and also include some jogging. My morning sessions have been relatively successful in terms of getting through the session but my levels have risen which has required a bolus dose post session and then careful consideration of my breakfast bolus doses shortly afterwards to avoid a hypo later in the morning. My evening sessions have been a disaster! Trying to reduce my basal rate during the afternoon to allow me to train for 30 minutes to 1hr has led to late afternoon high levels which have required a bolus dose. This bolus dose has then lead to a hypo during my session. On other occasions I have had too much basal insulin in my system and I have also hypo'd during the training session.
Making these adjustments is a real balancing act and they do take time to get right. It is very frustrating when things don't go to plan as I cannot train or a session ends without completing it, and then I have to manage the subsequent high or low blood sugars. This does get me a little depressed and wishing that it was easier but it does not stop me trying again the next day. Every diabetics management is different and trialing what works for you is the best way to figure out how you can get the most out of your activity.
I guess the purpose of this post is to acknowledge that managing diabetes and exercise/sport is difficult and sometimes it just does not work out as you planned. It doesn't matter who you are or how long you have had diabetes for the challenges are the same for every one of us. Don't let this stop you getting active because after these short moments of frustration the rewards when you get it right are massive for your diabetes, your body and your mental health.
I have had type 1 diabetes for nearly 20 years and I've faced many challenges over this time and learnt plenty about how to manage my diabetes in my everyday life. My passion for health and fitness has most recently made me adapt my diabetes control so that I can consistently train and race just as a non-diabetic would. Although the requirements to train 15-20hrs per week and race for up to 10hrs are particularly rigorous, the basics are simple and applicable to all diabetics.
I apply many little "rules" to my everyday diabetes life to help me keep my blood sugar levels stable but some of these "rules" are a little OCD! For everyone else I've broadly summarised these in the points below which can be applied to your everyday diabetes management.
Test your bloody frequently – it is critical to know where your blood sugar levels are to effectively keep them stable throughout the day and especially when eating, insulin dosing and exercising. The use of a continuous glucose monitor provides an excellent monitoring tool and I find this to improve blood glucose control significantly.
Don't overreact to high and low blood sugar levels – it is important not to give too much insulin when treating high blood sugar levels as this increases the risk of stacking insulin and hypo-ing. You must give an insulin dose sufficient time to work (can be 1-2 hrs). Equally it is important to treat low blood sugar levels correctly and not over eat/drink (the dreaded hypo munchies) which then cause's higher blood sugar levels.
Maintain a consistent routine – I find that keeping a consistent routine really helps my diabetes control; meal timing would be the most important but when you sleep and when you exercise also impacts your insulin regime and thus your blood sugar levels.
Avoid refined sugars and simple carbohydrates – If you can, just don't eat refined sugars as they are not only more difficult to match with an insulin dose but they are not good for your general health and well being. Sugars are contained in many foods and drinks so you need to be really vigilant to avoid these, but the results are significant for your blood glucose control.
Include low GI carbohydrates in your diet – Low GI carbohydrates form a large part of my diet and due to their longer absorption time which greatly assist with maintaining stable blood sugars post meals.
Use exercise as part of your diabetes management – exercise is an excellent way to keep healthy and regular exercise may allow you to reduce your total daily insulin requirements which then reduces the risks of hypoglycemia by having less insulin in your system.
Always be prepared – it doesn't matter what you are doing you've always got to be diabetes prepared; blood testing kit, insulin, snacks and mobile phone are things I carry with me everywhere. Carrying these things can be annoying, especially when training, but it's a small price to pay for being safe and able to look after yourself if something goes wrong which always happens at the worst time and place.
Although these are only simple tips they do have a big impact on my diabetes control and I hope they can provide similar positive responses for you.
These tips can also be found on the Tips Page for your future reference.
**The advice and information provided in this post is from the authors experience only and should not be used as medical treatment without consulting your doctor. Please refer to disclaimer.


Where's My Cat 2 ?
So I have a bloody hectic life, and my cute, furry, cuddly Cat- Pixie, is acting up again.
Oh! You have no idea, she makes me run around the town, fall on my feet and what not, and it is so difficult to get hold of her when she is in her elements.
Today is one such day, and she is painting the town red! Pwease! Pwease! Pwease! Help me find her!
Under the bed, over the dining table, in the bath tub, on my neighbor's porch, in the fish market, the possibilities of the places that you can find her in are endless.
I will navigate the streets, why don't you join me as well?
Pixie is very very smart. Guessing will only take you so far, use as much logic as you can in finding her.
We are trying to get the simplicity of this every day issue and help you train yourself, so that we can all know, where's my Cat? Try to find the cat in this extremely engaging game before you run out of taps.
And most of all beware, because this game now comes with a limited number of taps to make it more challenging. Don't run out of taps!
•	Play 100+ levels and challenges with where's my Cat.
•	Whole new Art Style- So simple that you will fall in love with its simplicity.
•	Experience intuitive and challenging gameplay.
•	Stuck on a level? Buy hints to help you solve the puzzles!
For 512 MB devices and above.


San Bruno Mountain is Northern-most section of the Santa Cruz range and the last stronghold against urban sprawl. It has a very recognizable 1,314-foot summit, steep ravines and deep valleys that provide refuge for a variety of plants and animals. San Bruno Mountain State Park has 2,378 acres with numerous trails of all difficulties and easy access to the city. This is an ideal outdoor getaway for someone traveling to San Francisco with limited time, as the trailhead is less than 15 minutes from the city or the airport! If you're still unsure which mountain I'm referring to, it's the one near the big white letters on the hillside reading "South San Francisco The Industrial City." That's the one. The fog can often limit the view, when it's clear expect an incredible 360 panorama of the Pacific Ocean and bay area!
From Highway 101, take the Bayshore Blvd exit and follow it for 1.8 miles. Take a right on Guadalupe Canyon Parkway and head uphill for 2.1 miles to the trailhead on your right.