The Advantages and Disadvantages of Network Data Cabling

With more and more devices and electronics being designed to make use of wireless networks for network connectivity, it’s necessary to evaluate network data cabling before setting up a new device or system in your home or office. In many cases, a network that makes of use physical cabling will be more robust and secure network than a one based upon wireless technology. Read on for a few of the advantages of network data cabling, as well as some of the disadvantages with respect to wireless networks.


One of the primary advantages of network data cabling is that they provide a higher level security than wireless networks. Although measures of security including passwords and protected Wi-Fi networks help to improve the security for wireless networks, they are never as secure as network cabling systems.

Reduced Interference

Proper installation of network data cabling helps to dramatically reduce the interference caused by electrical and radio frequency, known as electromechanical interference and radio frequency interference, respectively. Wireless networks are extremely susceptible to radio frequency interference problems. This is not the case with shielded network data cabling and fiber optic cable.

Consistent Connection

One of the biggest concerns that many wireless network users have is the inconsistency of the connection. As data transfer is performed, a lapse in the network connection caused by a momentary lapse in the wireless signal or electrical interference can effectively negate a great deal of work, slow down the transfer rate considerably, or introduce unacceptable levels of data corruption. Fortunately, network cabling provides a consistent connection that does not suffer from these momentary lapses.


Although not all network cabling will provide a speedy connection, the newer types of twisted pair data cabling can operate at data rates up to 10 gigabit. Fiber optic cabling transmits light rather than standard data information, making it optimal for high speed usage and extended ranges.


One major disadvantage of a network data cabling setup is the mobility while connected to the network. Wireless networks provide excellent mobility for electronic devices because there are no wires to hinder movement, within the range of the transceiver. Unfortunately, users must be directly connected to a network cabling system in order to take advantage of the data transfer possibilities.

If more than one physical computer connection is required when physical network data cabling is used, it’s normally a simple matter of connecting a router or hub to the network cabling already installed and connecting network devices to the hub or router. Each hub or router can support up to 255 devices.

Wiring Setup

Whereas wireless networks are relatively easy to set up, a physical network data cabling system must be installed prior to use. This means that the cable must be routed and terminated properly at both ends. This normally means obtaining access to crawl spaces and the interiors of walls as well as cutting holes in walls.

WHEDA Loans – A Unique Opportunity for 1st Time Home Buyers in Wisconsin

History of Why WHEDA was Created

The Wisconsin State Legislature created the Wisconsin Housing and Economic Development Authority (WHEDA) in 1972 to meet a vital need for affordable housing for low and moderate income residents. Further legislation in 1983 broadened WHEDA’s mission to include both small business & farming financing options.

Who they are & What they do!

WHEDA is an independent authority, they are not a state agency. WHEDA is a lender, they are not a granting Agency. WHEDA issues bonds and notes for sale to finance housing development for homebuyers at attractive rates and terms.

WHEDA Programs


Offers low cost, fixed interest rate financing to low-to-moderate income first-time homebuyers.

HOME Loan for Veterans

Offers low cost, fixed interest rate financing to military veterans purchasing a home.

HOME Plus Loan

Provides financing of up to $10,000 for down payment and closing costs and, a line of credit for future home repairs.

Partnership for Homeownership

A partnership between WHEDA and the US Department of Agriculture – Rural Development that provides affordable home financing for Wisconsin’s rural residents.

Lindsay Heights

A unique homeownership opportunity in the City of Milwaukee.

There are income limit and purchase price limit eligibility requirements for the WHEDA Loan Programs. Furthermore it is easier to qualify for a HOME Loan if the property resides in a designated Target Area.

WHEDA Grant Opportunity

Funding WHEDA grants was made possible through a grant WHEDA received from the Federal Home Loan Bank of Chicago (FHLBC). Grants are available on a first-come, first-served basis and are designated to be used for down payment and closing cost assistance to first-time home-buyers in specific urban and rural markets. Down payment assistance is in the form of a 0% interest, no monthly payment, 5-year forgivable grant of $5,000 per household.

Am I eligible for a grant?

  • Available to first-time homebuyers that meet specific income requirements and use a WHEDA HOME Loan
  • All borrowers must participate in six to eight hours of face-to-face homebuyer education
  • Borrowers must invest a minimum of $500 into the loan transaction
  • Borrowers cannot receive cash back at the time of loan closing
  • These grant assistance dollars cannot be used with other FHLBC funds, such as Down Payment Plus
  • Disbursement of the grant assistance funds will come from a designated FHLBC grant administrator
  • WHEDA standard HOME Loan underwriting guidelines apply

For more info on WHEDA’s 1st-time Home-buyer programs and for current WHEDA rates – Wisconsin residents can contact Shannon.

Knowing How to Introduce Use Gothic Interior Design

Be aware, however, that there are good places to use certain designs, and then there are places that are not as good to use your favorite designs, no matter how much you like them. Gothic interior design is a good example of such a design. Although there are many things you can do with Gothic interior design, you will do well to understand where the best places are to use it. Otherwise you might discover that you are not getting the effect that you had wanted in the first place.

The Need for Big Spaces

The concept behind Gothic interior design is that it is tall, big, and amazing. If you plan to introduce Gothic interior design and the colors that go with it, you will want to think about having a big space in which to put it. If you attempt to use Gothic interior design in a too-small space, the effect will be to make the space look crowded, and in addition, it will make your home look much smaller. Therefore, you need to have big open spaces available that you can reserve for your Gothic interior design.

What Will Work?

Several main rooms can look really great with a Gothic Interior Design interior design feel. First of all, you might consider using this theme in your entry way as you plan the design of your home. The effect of walking into an entry way that has been designed using Gothic interior design offers a great feeling. This is because it makes the whole house seem large and on a magnificent scale. Yet another place that you might consider using Gothic interior design is your dining room. Here is an area where you can open up the ceiling and make it look much larger using a wide variety of Gothic interior design tips.

As long as you keep in mind that you will need wide open spaces to properly introduce Gothic interior design, you will discover that it does wonders for the way your house looks. And it allows you to get the most exciting effects out of the spaces where you have chosen to place it.

Cleaning a Wheelchair

Everyday use of a wheelchair can cause it to become dirty and grimy. Medical conditions, incontinence, and illness can cause other material to need to be cleaned off the wheel chair. Cleaning a new or used wheelchair properly will be worth the time and effort.


Everyday use can cause the build up of dirt and grime on a wheelchair. Regularly wiping down the wheelchair will prevent build up. It can be done daily or every few days depending on the amount of use. Simply wiping down the wheelchair will keep it clean and prevent buildup from affecting function. Build up can affect the efficiency of the wheels and also of the breaks.


The tires on a wheelchair can become very dirty easily if the wheelchair is used outdoors.

Even inside, the tires can become dirty. The same cleaner that is used on bicycle tires and car tires works on wheelchair tires. There are even wheel covers to prevent the dirt from outside being transferred inside. Some people even have two wheelchairs, one for inside and one for outside so that carpeting and flooring inside doesn’t get dirty. Not everyone can afford that, so the wheels are often wiped down before the chair comes in the house. Use cleaners that won’t leave a residue that can stain indoor flooring. Another advantage to having clean wheelchair wheels is that the dirt on the tires won’t get on the hands of the user who pushes themselves.


Even if there are no problems with incontinence and leaking of adult diapers, wheelchair cushions can have an odor after awhile. It may just be from sweating or from spills, but eventually a seat cushion that is not cleaned regularly will acquire an odor. Even waterproof cushions can absorb moisture or liquids, which can result in odor. Usually cleaning a cushion as soon as the user goes to bed will allow enough time for the cushion to dry after cleaning. In the case that it isn’t, an alternative cushion or pillow will work as a temporary cushion for the wheelchair user. Cleaning with vinegar or baking soda is an effective way to clean. A cleaner for pet accidents also works well. Bleach can damage material and cause bleach stains, so use caution. Be sure all of the cleaner is rinsed off to avoid irritation of the skin when the person is able to have their cushion back on their chair.


Most spills on wheelchairs can be wiped off quickly with no residue left behind. Some spills like milk can quickly be the cause of odor on a wheelchair. The faster the spill is wiped up, the less time it has to soak in and become a problem. To avoid spills on wheelchairs, if the person is going to eat while sitting in a wheelchair, have them pushed close to a table. Clothes protectors (aka bibs) are often large enough to drape over the wheelchair. Plastic or towels can be over put over the exposed wheelchair parts, also.


For the wheel chair brakes or locks they should be kept free of debris and to prevent a loose fit when the chair is locked. Wiping regularly will prevent that.


It is important to follow the manufacturer’s directions and avoid water or other fluids to come in contact with electrical parts. This could void the warranty and also be a safety hazard. The non-electrical parts can be wiped down and cleaned regularly. Be sure cleaner doesn’t drip onto electrical parts.

Wheelchairs last longer when kept clean and in good repair. When cleaning and repair just isn’t working for a wheelchair, it may be time for a new wheelchair. For wheelchair purchases, rentals, and repairs when you are in the Miami, Florida area, contact Medical Equipment Solutions.

Project Management Software – A Comparison With Spreadsheets for Managing Projects

Spreadsheets are the king of project management support tools because they are the most convenient tool to use and the most frequently used tool. How do they compare to project management software? What are the benefits of each and when should you make the switch to project management software? While only you can make the determination as to when you should make the switch, this article will walk through the benefits of each and provide some guidelines.

Depending on which research you rely on, the market for project management software is between $1.5 billion and $3.5 billion. That is for software that is specifically designed to support project management. Most organizations that have made significant efforts towards effective project management have recognized that it is very difficult to manage a greater number of projects and people, or a larger project, without the support of technology.

Yet there is no tool for project management that is more popular or widespread than the spreadsheet, despite the fact that spreadsheets are not designed to be project support tools. Even in organizations with an established project management tool, spreadsheets are used. There are obvious reasons for this. A spreadsheet program is on almost every computer in every organization, people are familiar with spreadsheets and how to use them, and people are pre-disposed to use these “office” types of software tools to solve problems. And I am right there with them. I love using spreadsheets to track all kinds of data. It is easy, convenient, and I admit ego-boosting to show off what I can do in a spreadsheet.

With that in mind, let’s look at some of the differences between these two different types of tools. For the purposes of this article, I selected six criteria by which to make the comparison. These were selected from the feedback of customers and prospects as well as learning what is important for the successful adoption and implementation of project tools within an organization.

Data Mining

Data mining is a huge part of project management tools. The whole reason for having a tool is to collect data, so that you can look intelligently at that data, make sure your processes are performing as advertised, and make good decisions. You need to know which projects and tasks are slipping through the cracks so that you again react. You need to know when you will not have enough resources to meet demand so that you can allocate them properly or manage the demand. You need to know which issues are lurking so that you can address them now before you lose the favor of a critical customer. And you need to see how your processes are working so that you can continuously improve your processes.

In today’s economy, competitive landscape, and accountability standards you must have the data. Managers are getting blindsided because they do not know what is coming and what is going on. This is where the right project management software tool shines and spreadsheets fade. A good project management tool will be database-oriented and should allow for different types of ad hoc reporting across multiple projects. This enables the mining of all kinds of data. You simply cannot do this in a spreadsheet at the same level. If you really, really know what you are doing it is possible to tie spreadsheets together and generate some integrated data. But that is not the same thing. You simply cannot, on a whim, mine into the data represented in your multiple spreadsheets. And in today’s environment, this is critically important. Gone are the days when not having the right data is acceptable.

Advantage: Project Management Software

Ease of Use

There are project management software systems that are easy to use. However, spreadsheets clearly have an advantage here. Most people are familiar with how to use spreadsheets; they are comfortable with them, and even like using them. A big reason is because spreadsheets have no structure. People are not usually “forced” into how to use them. They are free to use them however they want. Of course, there is a downside to this. It is very difficult to standardize a process or have any sort of standard data structure when there is no structure in the tool itself. However, from a strict ease of use standpoint, spreadsheets cannot be beat.

You can counter this in project management software by employing good, relevant, and periodic training, keeping your implementation simple, and using helps such as templates. But we’ll give the advantage of this one to spreadsheets.

Advantage: Spreadsheets

Centralized Access

One of the things that organizations are doing today to become more competitive and more efficient is to provide everyone access to the project information that they need. Marketing organizations are putting all of the information online about each client project. Engineering organizations are tracking all schedules and immediately identifying problems. Government agencies are putting all of the various required data online with their projects. And on it goes. The value of immediate access to information is profound. An engineer can look at one system and immediately find the specifications he needs. A client manager can track the status of his client’s projects and identify issues early. A professional services manager can look up the contract information and scope of work for a key project before answering a question.

Productivity means yielding results, bringing things about, or making things happen. This type of centralized access enables those on the front lines of yielding results to know which action to take when.

Project management software, especially online project management software, wins this one hands down. Spreadsheets are not designed for access by multiple people from multiple locations. They are designed with a single file / single user scenario in mind.

Advantage: Project Management Software

Maintenance and Administration

Time and again, I talk with organizations that are spending an amazing amount of time maintaining spreadsheets. There is so much time spent on activities attributable to spreadsheet usage:

  • Tracking down the right spreadsheet
  • Tracking down the right version of the right spreadsheet
  • Tracking down the email with the right version of the right spreadsheet
  • Emailing out the right spreadsheet to the people that don’t have it
  • Tracking down the people who have the information that is needed to update the spreadsheet
  • Actually updating the spreadsheet
  • Maintaining the formulas and formatting of the spreadsheet
  • Updating the standard format of all the spreadsheets to accommodate a “process enhancement”
  • Creating new spreadsheets

And the list goes on. The point is that while any tool will take time to maintain, spreadsheets take an inordinate amount of time because they are single-user focused. Only one person can update them at a time. They also take time because they are file-based, meaning that you have to maintain separate files. Unless an organization is really good with a process to manage these files (the exception not the rule), the files tend to be stored in a hodgepodge of locations with non-standardized file names and even non-standardized layouts. If you take the time to study the amount of time people take to maintain these spreadsheets, you will be amazed.

On the flip-side, project management software also takes time to maintain. I cannot say otherwise. It takes time to make sure the data is correct in the system, that processes are being followed properly, and to simply get information in the system. One of the flip sides of this is that many project management software systems enable the entry of information by everyone so that one person does not have to both find and enter the information. In this scenario, the maintenance is more truly maintenance than continual, non-stop data entry.

There are some ways to minimize the amount of maintenance and time spent on project management software systems, and these are focused on the initial setup. If you setup the system well, the maintenance time is reduced. Using items such as templates and pre-setup reports really help to minimize the amount of time spent in the tool.

While both types of tools require time, a well setup project management software system definitely has the edge over spreadsheets.

Advantage: Project Management Software


Flexibility in this context refers to the ability of the tool to adapt to your processes. In practicality, this refers to things such as being able to track any type of data peculiar to your company (i.e. adding fields), or implementing a new project template.

This is a harder attribute to measure, especially with the variation in project management software tools. Many tools are very rigid, meaning what you see is what you get. Some tools have become more flexible and allow a great deal of adaptability – such as being able to adapt screens and data structures. This has become increasingly important.

It is difficult to perform a direct comparison because it really depends on the project management software system that you are evaluating, but in reality many systems will not be as flexible as a spreadsheet. In a spreadsheet, you can create a new column or row on a whim or create a brand new spreadsheet to track new information. Obviously there is a downside to this flexibility, specifically the difficulty in standardizing a process. However, from a strict look at flexibility, we have to give spreadsheets the nod. But I caution you to test your project management software system for flexibility and do your own comparison.

Advantage: Spreadsheets

Resource Allocation and Forecasting

This is similar to data mining, but it is so important that it gets its own billing. The management of which resources are assigned to which projects and tasks is a critical component of project management and one of the big differences between spreadsheets and project management software.

There are three critical pieces to ensure good resource management. These include:

  • A good work breakdown structure (breakout of the tasks in a project)
  • A good estimation of the effort (not duration) to be expended on each task (and thus project)
  • A composite view of this information across all projects

Because of the single-file focus of spreadsheets, a good project management software system should win this hands down. A good system will provide views and reports with insight into resource allocation so that you can view problems and do future forecasting. That isn’t to say that you cannot do this with spreadsheets but it is difficult at best and you need to have a very, very good setup.

Advantage: Project Management Software

Final Thoughts

Only you can decide the right tool for your organization. Certainly using spreadsheets is better than using absolutely nothing. They do have value, and they may be a good fit for some organizations. However, good, project management software (especially enterprise-level) clearly has the advantage for the following types of organizations:

  • Organizations with more than a handful of projects to manage
  • Organizations with more than a handful of people working on or managing projects
  • Organizations with large or complex projects

Spreadsheets are primarily used because of convenience. However, convenience is not a great reason to use a tool that supports your critical processes. Be sure that you select and use a tool that adds to the efficiency and productivity of your people and processes, and not the other way around. This will far outweigh the benefits of convenience.

While spreadsheets do have a couple of inherent advantages, such as a natural ease of use and flexibility, you can employ best practices to minimize any downside to project management software. For example, use templates as much as possible, simplify screens as much as possible, document clear processes, focus on those processes instead of features, provide good training, and create good, relevant reports. Combining this with the inherent advantages in project management software will help to create efficiencies, increase productivity and resource utilization, and to become more competitive.

Medieval Occupations

You’ve probably had some rotten jobs in the past, but I’ll bet none of them were as bad as the jobs from Medieval times.

Rat Catcher

Not exactly the kind of eye-catching name to attract new-hires in the Want Ads. However, rat catchers were actually held in relatively high esteem by town-folks. Rats, mice and other vermin were often carriers of many diseases and afflictions. A rat catcher who could rid a town of these critters could be very handsomely rewarded. However, putting himself in unsavory locations and risking his own health went, as they say, with the territory, as he frequently would come in contact with diseased or rabid animals.

Grave Digger

This field was a growth industry during the Middle Ages as war, famine, and diseases provided plenty of “raw material” for the gravedigger. Much like the rat catcher, a busy digger could earn quite a good income.


Hmmm, this doesn’t sound like too bad of a job. After all, how hard can it be delivering messages. No doubt, you’ve heard the term “don’t kill the messenger”. This kind of gives you a clue as to the main problem with being a messenger. Oftentimes, the delivered message was not well received. The messenger was the lucky victim of this wrath frequently leading to the death or imprisonment of the unfortunate messenger.


The need for gold or silver was hugely important for most kingdoms as a way to field their armies and expand their territories. While the wages of miners were above average, they had to work in very dangerous conditions. If cave-ins, lethal gases, and collapses weren’t bad enough, a miner would not see the light of day for two to three days at a time. They weren’t especially skilled, but the job did require a certain raw determination to overcome constant obstacles.

Leech Collector

Leeches were widely used for centuries as a medical aid. The thinking was that the leeches would suck out the bad blood from an ailing person, leaving only the good blood behind. Obviously, leeches had to be found. Enter the leech collector. Easy enough job – just wade through muddy marsh water and let leeches attach themselves to your legs. When you’ve “collected” a sufficient number, return to dry land and remove them. Ah, there’s the rub, as Shakespeare once said. Not only were the leeches constantly sucking blood while they were attached, but if not pulled off properly, their teeth were left behind, still embedded in the flesh. This condition often lead to festering, infection, and not infrequently, death. Even if the extraction is done right, the sores left behind could easily become infected. I can see the ad for this job “Work outside in the fresh air, stroll leisurely through natural water, collecting valuable animals that are used in medical treatment. Will train, no experience needed”.


Even given the jobs described above, this may be the worst job of the Medieval times. To remove grease and other impurities from freshly woven woolen cloth, it had to be placed in a vat of stale urine and then stomped on for hours (kind of like crushing grapes only not so pleasant). Besides the obvious stench, the fuller had to be constantly alert to make sure that the whole woolen batch was evenly treated; if not, the entire batch was ruined and the process would have to start all over. That would really make me PO’d if that happened!

Petard Engineer

This job has a nice ring to it – after all, an engineer is a pretty prestigious profession. However, being a petard engineer was not so glamorous during Medieval times. A petard was a small bomb used to blow up enemy fortifications, such as castle walls or gates. The engineer’s job was to run as quickly as possible avoiding enemy arrows, all the while carrying the lit petard that he would eventually place next to the fortification (assuming he made it that far). If the fuse was a little “short” or faulty, then the petard would detonate before it was put in place, gently lifting the hapless engineer up into the air for a much better view of his surroundings. Thus the term “Hoisted with his own petard” is used to describe a situation in which a person is harmed by one’s own actions.

Treadmill Operator

No, there were no health or athletic clubs in the Medieval world. Instead, think of a giant hamster wheel attached a hundred feet or so high up on a not-yet-finished cathedral. The operator would trudge for hours, turning the big wheel which moved a winch attached to a crane which then hoisted building material. In addition to the mundane nature of the job, it was also dangerous in that if the whole assembly had been poorly constructed or sudden bad weather hit – the whole device could come crashing down. Many times, blind people performed this work since they didn’t really need to see where they were treading.

Whipping Boy

Yep, there really was a job called whipping boy. When the prince misbehaved or fell behind in his schooling, only the king had the divine right to administer punishment. But, alas, the king was often away, doing whatever kings do when not in their castles. So, no king, no punishment for the prince. But someone had to pay. Enter the whipping boy. Normally, he had been raised and educated with the prince since birth. Often, a bond of friendship developed between the two. The thinking was that since they were such good friends, when the whipping boy received punishment, the prince felt at least emotional pain for his friend.

This job seems similar to that of a fireman. A lot of sitting around, waiting, and them – bam! – you’re on the job. No word on what happened to the whipping boy once the prince became king. Maybe he became the whipping man, although that title just doesn’t really rock.

Should You Go Vegan To Reverse Diabetes?

The diet I am using to successfully reverse my diabetes is a plant-focused one that is low in sugar, fat and salt, high in fiber and digested slowly. Although I eat some ultra-lean meat and fish, I avoid eggs, any products that include eggs, as well as all dairy products (milk, cream, cheese, yoghurt, etc). I also try to avoid processed foods as far as possible and drink plenty of water.

This diet can be described as quasi-vegetarian. It is helping me to control my blood glucose and beat my diabetes quite effectively.

But, although it is plant-focused, it is not a vegan diet. However, if I eliminated all animal products it would be a vegan diet.

But should I go vegan?

What is a vegan diet?

Vegans avoid all animal foods such as meat, poultry, seafood, eggs and honey, as well as anything that comes from an animal such as milk, cream, cheese, yoghurt, gelatine, colors and by-products.

A properly-constructed vegan diet is ultra-healthy. A research review (an assessment of available previous studies by an expert), which was conducted in 2009, indicated that vegetable diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals than conventional omnivorous diets. They are also lower in calories, saturated fat and cholesterol.

But vegan diets can also be deficient in omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Planning a vegan diet so that it includes sufficient quantities of these nutrients can be challenging.

But when it is well-planned, a vegan diet appears to offer protection against some degenerative conditions, such as heart disease. Indeed, vegan diets are considered as appropriate for all ages by the American Dietetic Association, the Australian National Health and Medical Research Council and Dieticians of Canada.

However, because plant foods do not normally provide vitamin B12 (which is produced by micro-organisms such as bacteria), vegans need to eat food that have been fortified with vitamin B12 or take a B12 supplement.

Becoming a vegan

If you follow a vegan diet you will reverse your diabetes, ie put off almost indefinitely the horrors of heart attacks, strokes, blindness, amputations of the feet, kidney disease and so on that number among the consequences of being diabetic. But going full vegan is not for the faint-hearted.

In fact, veganism can be quite tricky and getting adequate nutrition as a vegan requires a fair degree of knowledge about nutrition.

You will need to be creative in order to ensure that you will get the nutrients you may miss out on, such as essential proteins, omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.

You will also have to spend a lot of time researching foodstuffs for understanding so you can decide what to eat and what not to eat, as well as reading food labels when you are shopping.

Here are some of the pitfalls you will have to overcome.


Proteins have many functions including repairing your bones and muscles, building cells, and helping with your immune system. They are also sources of energy. Thus an adequate supply of protein is essential to good health.

Protein is made up of amino acids. Many of these are synthesized internally by your body. But there are nine amino acids that your body can not synthesize and these must be obtained in the food you eat. These are called essential amino acids.

Proteins obtained from animal sources contain all nine essential amino acids. Most plants, however, only deliver a few of them. The exceptions are soya, quinoa and hemp.

The remaining plants provide some of the essential amino acids, but the actual combination of these acids varies from plant to plant. As a vegan you need to eat a mixture of plants over the course of a day in order to ensure that you get the full complement of amino acids your body needs.

Here are some of the most important sources of plant proteins for vegans and which are suitable for reversing diabetes:

– quinoa (supplies all nine essential amino acids)

– soya and soya products such as soya milk, tofu and tempeh (also supplies all essential amino acids)

– beans, peas, lentil, chickpeas, kidney beans, etc

– seeds such as pumpkin, sesame and sun flower

– meat alternatives such as textured vegetable protein


Your body needs iron in order to produce haemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body's tissues. If you suffer from anemia (being deficient in iron) you will feel weak, tired, and irritable.

There are two forms of dietary iron: heme and non-heme.

Heme iron is derived from haemoglobin. You get it from foods such as red meat, poultry and fish that originally contained haemoglobin. Your body absorbs the most iron from heme sources. However, as a vegan, animal products are off the menu.

Non-heme iron is not absorbed as easily as heme iron. However, it is the form of iron added to iron-enriched and iron-fortified foods.

Non-haem iron is found mainly in the following foods that are suitable for type 2 diabetics:

– fortified foods such as breakfast cereals and wholemeal breads

– tofu

– textured vegetable protein

– wheat germ

– beans, red kidney beans, chickpeas, split peas and lentils

– dark green leafy vegetables such as broccoli, spinach and cabbage

– peas

– green peppers

– baked potatoes

– rice

– dried fruit such as apricots, raisins, peaches and prunes

You can enhance the absorption of non-heme iron by including a rich source of vitamin C in your meal. Here are some good sources of vitamin C:

– citrus fruits and juices

– Kiwi fruit

– berries of all kinds

– tomatoes

– potatoes

– peppers

– green vegetables such as broccoli, Brussels sprouts and spinach

However, even though it is an excellent source of vitamin C you should avoid grapefruit because, according to clinical trials, it inhibits the enzymes that metabolize certain medicines in your intestines. This increases the concentration of these medications in your blood to levels that could be toxic.

These medicines include statins for lower cholesterol and drugs for controlling blood pressure. Grapefruit also blocks the action of antihistamines and some psychiatric medications. As I am taking statins to control my cholesterol levels, I never touch grapefruit or any other citrus fruit. As you can see from the list above, there are plenty of other good sources of vitamin C.

To ensure that all the non-heme iron you ingest is absorbed, you should avoid adding bran and wheat-germ to meals, as these decrease the absorption of iron from plant foods.

You should also note that the tannins in tea and coffee, as well as calcium, reduce the amount of iron your body can absorb from food. So you should not drink tea or coffee or take supplements containing calcium while eating. Instead, enjoy them between meals.


Calcium is required for vascular contraction and vasodilatation, muscle function, nerve transmission, intracellular signaling, the secretion of hormones, and the formation of teeth and bones. Adults need about 800mg of calcium a day.

Dairy foods are the major sources of dietary calcium. As a vegan, you avoid dairy products, so you need to find significant alternative sources to meet your daily requirements.

Good plant-based alternative that can be eaten by type 2 diabetics include:

– calcium-enriched soya milk, rice milk, oat milk etc

– calcium-enriched fruit juices and drinks

– calcium-enriched tofu

– calcium-enriched cereals

– Chinese cage, kale, and broccoli

– dried fruit such as apricots and figs

– spinach (but its bioavailability-degree to which the body absorbs it-is poor)

Note that most grains only contain small amounts of calcium unless they are fortified. However, they can be useful sources of calcium if you consume them repeatedly.

Vitamin D

The term vitamin D refers to a group of fat-soluble compounds labeled D1, D2 and D3 which are responsible for enhancing your body's absorption of calcium, iron, magnesium, phosphate and zinc.

Vitamin D is also essential for the control of cell growth, bone development, neuromuscular function, regulation of the immune system, stabilizing moods, and lowering the risk of inflammation.

Your body can synthesize vitamin D3 from cholesterol when your skin is exposed to the sun. But, to synthesize vitamin D, you need to require a large expanse of skin (without sunscreen) for 20 minutes a day. This is difficult in northern climates, so most of us do not get enough vitamin D.

In addition, your body's ability to synthesize vitamin D Declines with age, which is why a majority of older adults are deficient in vitamin D.

A lack of vitamin D can have devastating effects. When your body is not absorbing sufficient calcium because it is not synthesis enough vitamin D, it begins taking calcium from your bones. This interferes with the health of your bones and, if it goes on long enough, leads to osteoporosis.

So, whether you are a vegan or not, you need to ensure that you have other sources of vitamin D. Here are some suggestions that are suitable for vegans and type 2 diabetics:

– some fortified brands of milks, yogurts and desserts made from soya (but check the labels for sugar and salt)

– a few fortified breakfast cereals

– mushrooms

– cod liver oil

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is normally involved in the metabolism of every cell in the human body. It has a key role in the normal functioning of the brain and nervous system, and in the formation of blood. Thus vitamin B12 is essential for the maintenance of normal nerve function and healthy blood cells.

This vitamin can not be made by animals, plants or fungi. Only bacteria and archaea (single-cell micro-organisms) have the enzymes required for its synthesis, although many foods are a natural source of B12 because they contain the necessary bacteria.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. However it is generally not present in plant foods. So vegans can easily become deficient in B12, with an increased risk of damage to their nerves, and should take vitamin supplements every day. If you are a vegan, you should also have regular blood tests for vitamin B12 deficiency.

Here are some sources of B12 suitable for vegans and type 2 diabetics:

– textured vegetable protein

– fortified dairy alternatives

– breakfast cereals

– fortified brands of rice drinks and oat drinks

– nutritional yeast

– vitamin D supplements (at least 5mcg a day; any excess is excreted in the urine).

Omega 3 fatty acids

We need omega-3 fatty acids for numerous bodily functions, such as controlling blood clotting and building cell membranes in the brain. Omega-3 fatty acids are associated with many health benefits, including protection against heart disease, stroke, and damage to the eyes and nerves.

Our bodies can not make omega-3 fatty acids, so we must get them through food.

We can get two basic types of omega-3 fatty acids in our diets: [1] alpha-linolenic acid (ALA), from vegetable sources, and [2] eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both from fatty fish (which vegans can not eat).

Here are some good sources of omega-3 fatty acids suitable for both vegans and type 2 diabetics:

– vegetable oils made from soybeans, rapeseed (canola), linseed and flaxseed

– some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens

– sea vegetables such as seaweeds

– hempseeds

– DHA supplements made from algae

Our bodies can convert some ALA into the essential EPA and DHA we need but the conversion is not very efficient. To optimize the conversion, you should avoid foods that are high in trans-fats and saturated fats (which you will do naturally as part of your diet), and limit oils that are high in linoleic acid, such as safflower, sunflower and corn oils .

As you do not eat fish, you might consider a supplement made from algae-derived DHA or a linseed-based supplement.

For good health, you need at least one rich source of omega-3 fatty acids in your diet every day. If you are not eating foods rich in omega-3 fatty acids you should take an omega-3 supplement of 500 mg per day.

Nutritional supplements

If you are serious about eating a vegan diet, you must remember that by not eating any animal products (meat, fish and dairy) you could be missing some vital micro-nutrients from your diet. Thus you should take supplements containing a full range of dietary vitamins and minerals.

I'm a type 2 diabetic and follow a plant-focused but not a vegan diet. Here's what I take every morning:

– one general all-purpose multivitamin

– a separate tablet containing 4mcg of B12

– a separate tablet containing 400mg of calcium and 2.5mcg of vitamin D

– a separate tablet of high-strength cod-liver oil with vitamins D and E

I also sprinkle a large teaspoon of cinnamon onto my porridge (oatmeal) or other cereal as it looks to have a very positive effect on my blood glucose levels.

Bodum Double Wall Glasses

Even before my career in wine, coffee and tea started, one of my favorite brands was Bodum. I love the innovative designs, the look, the feel and the unique “European-ness” of all of their products. They’re just plain cool and classy at the same time. I write at length (some might say ad nauseam) about form following function and its importance in crystal wine glasses, coffee makers, crystal decanters, cookware–essentially anything related to fine consumables. That’s why I was so intrigued when I discovered Bodum double wall glasses.

Borosilicate Glass vs. Traditional Glass

Borosilicate glass has been around for a long time–since the late 19th century. It was developed by a German glassmaker named Otto Schott. Normal glass is made up of quartz, sodium carbonate and calcium carbonate and is referred to as “soda-lime” glass. Borosilicate glass adds boron to the mix. The result is a glass that is strong, heat-resistant and lighter than traditional glass. Borosilicate glass is used widely in chemical laboratories (medical-grade glass) for its heat and chemical resistance. Taking these properties into account, the clever designers at Bodum developed their state-of-the art double wall glasses.

The Benefits of Double Wall Glasses

In addition to looking great on the bar or table, Bodum’s insulated glassware/cookware is very functional. You can serve both hot or cold beverages or food in it and it keeps them just so–hot or cold–longer than their non-double-walled counterparts. Another great feature is that they are break and scratch resistant and can withstand swings in temperature which can make normal glass crack or shatter. The icing on the proverbial cake is that Bodum double wall glasses are dishwasher and microwave safe. I don’t often advocate washing certain high-end glassware and crystal stemware in the dishwasher even if a company says you can. That’s probably more a testament to my frugality rather than the aesthetics of the glasses; if I shell out a significant amount of money on a fine wine glass, I’m not going to risk it shifting or knocking into something else in the machine. That said, I feel very confident saying it’s okay to put Bodum’s double wall glasses in the dishwasher. I’ve seen the glasses run through the dishwasher time and again, and they’ve not become cloudy a bit.

Types of Bodum Glasses

Bodum features a whole host of double wall glasses –pretty much a type for any beverage you want to sip. Straightforward water glasses, beer glasses, coffee mugs, espresso shot glasses, highball glasses…if it’s drinkable, you can serve it in a Bodum double wall glass.

So there you have it. If you want durable, functional and attractive drinkware or cookware, the Bodum double wall line is the way to go.


The Implications of Dostoyevsky’s "The Brothers Karamazov" to the Family as an Institution

The novels of Dostoyevsky are seething whirlpools,

gyrating sandstorms, waterspouts which hiss and boil

and suck us in. They are composed purely and wholly

of the stuff of the human soul.

– Virginia Woolf


Virginia Woolf aptly says it directly and without pretentions that Fyodor Dostoyevsky wrote from his soul and his soul is full of passion and is restless. What Woolf has failed to mention is what Mikhail Bakhtin has really coined out more appropriately – the term “polyphonic.” According Welleck (1980), “Bakhtin asserts that Dostoyevsky created a totally new kind of novel he calls “polyphonic” i. e., it consists of independent voices which are fully equal, become subjects of their own right and do not serve the ideological position of the author. He is undoubtedly right in emphasizing the dramatic nature of Dostoevsky’s novels, the sense of conflict Dostoevsky created, the power of empathy he shows with the most diverse ideological points of view and attitudes to life.” In this case, “The Brothers Karamazov” is just one proof of Dostoyevsky’s superb mind as a writer.

Truly, it is one of the best indeed. The novel is composed of 105 chapters divided into 13 books which ate up a total of 1,192 pages. However, the length is immaterial if one considers the richness of Dostoyevsky’s imagination, the sharpness of his ideas and the vividness of his rhetoric which had constituted the polyphonic nature of his novel.

The Karamazovs as a Family

According to Peschke (2001), the family is the primordial community. As the font of new human life, it is the normal, if not the only center in which the human person can develop bodily and spiritually is a healthy fashion. The moral and religious life of man his capability to love are first awakened by parental love. The three basic functions of the family are:

1. The family as an economic unit – The family provides for man’s everyday wants in food, shelter, and clothing. (Peschke 2001)

2. The family as the primary educational unit – The intellectual and moral development of the human person depends decisively on the education within the family. In its circle, the young persons receive their first knowledge and understanding of the world around them. It is in the family that they are first taught the unselfishness of mutual love. (Peschke 2001)

3. The family as the primary spiritual community of man – The family finally provides the most important spiritual home for its members. In daily living based on love, trust, esteem and respect, there is also an exchange of ideas, values, and attitudes, a sharing of the experience of joys and sorrows, successes and trials, such as we find in no other group. (Peschke 2001)

Basically, the Karamazov family does not fit to those provisions because, in the first place, the bond that ties the parents is deficient in its context. Love was not present in any of Fyodor’s two marriages and more so in his two carnal interludes. Fyodor is a “parvenu” or a social climber. Thus, his first marriage – with Adelaida – has been looked upon with scorn considering that Fyodor just married her because of her family’s wealth. When Adelaida left Fyodor (in which she died in the later part), the family also fell apart. Fyodor’s marriage with Sophia was also a failure. Though death was the principal reason, the failure of the marriage could mainly be attributed to Fyodor’s irresponsibility as a husband and as a father. The novel mentions of Sophia becoming a “shrieker” which is just a euphemism for her insanity. This insanity could be inferred as being caused by Fyodor himself due to his debauchery. But what else can be expected? He is only quenching his thirst for the flesh and after he got quenched through that 16-year-old adopted orphan, he resumes his caprices and extramarital affairs. Thus the narrator says: “However, in such a lecherous man that, too, might have been only a sensual attraction. Having taken her without any money, he did not stand on ceremony with her… he did not hesitate to trample on the ordinary decencies of married life. Women of the streets used to come to his house while his wife was there, and they would have wild parties.” (TBK P. 11)

Not being able to bear that, Sophia succumbs to insanity which leads to her death. As a result, the Karamazov family becomes dysfunctional as Fyodor abandons his children leaving them under the care of the servant Grigory and the brothers carry the stigma as they grow.

On Parental Rights and Duties

Peschke (2001) mentions that the responsibility of the parents arises from the fact that they, the parents, are the ones who gave life to their children. These young human beings come helpless into the world entirely dependent on their parents’ loving care.

The primary duty of parents, which precedes all the others, is responsible assumption of parenthood. Parents may only bring a child into the world if they have reasonable hopes that they will be able to rear and educate the child in a way worthy of human being. If ever an illegitimate child is born, the father is duty bound to aid the unmarried mother with material means in the upbringing of his child, in accordance with his own financial condition and the need of the mother and child. (Peschke 2001)

1. Well-ordered love – Love is the fundamental obligation of parents. As a natural feeling, it almost always motivates the hearts of the parents in a stronger and more forceful way than the hearts of the children. Inner alienation and hatred on the part of the parents are rarely to be found. But parental love can prove deficient in different degrees and ways, be it by defect or by excess.

2. Provision for life, health and material well-being – Parents have the serious duty to look after their children in a manner worthy of human beings. They have to provide for food, clothing, health, lodging and home. Furthermore, they must also procure some degree of material security for their children’s future and help them to found their own homes when the time comes.

3. Education – Parents are absolutely bound to educate their children to the best of their abilities and top look after their spiritual welfare. The development of the children’s personality is the most excellent task of the parents.

What happens in the novel is just the opposite of what has been stipulated. The brothers did not experience love and care from their parents. The death of the two mothers has deprived them of maternal care and affection. On the other hand, the father, who is supposed to provide the care, is not even doing his role as a father. Fyodor ignores his children and entrusts them to the servant. The only saving grace on the part of the children is that they all have caring relatives in the maternal side.

Furthermore, Fyodor has not been a good role model to the brothers. His immorality only causes resentment from them and this was aggravated when Fyodor had taken advantage of the lunatic Lizaveta with whom he had a child – Smedyakov. Fyodor does not acknowledge him as his son yet he admits him in his household to act as a cook – a treatment which Smedyakov resents.

When the brothers grew, instead of developing filial love, they had rather developed the feeling of indifference, aloofness and hatred towards their father. Fyodor, at his point, insists his authority as a father. His pride being the “father” has made him insensitive to the brothers. Instead of showing them affection, love and care, he only evokes anxiety, anger, and hatred in them. He deprives them of their inheritance and uses the money for his vices; he becomes a rival to their love and happiness – when he wants Alyosha to leave the monastery and when he becomes a rival of Dmity for the love of Gushenka.

Duties of Children towards Parents

Peschke (2001) writes that the children owe their parents many benefits. Consequently, the child has the obligation of love, reverence, and gratitude.

1. Reverence and honor – the inner spirit of reverence must manifest in external signs of honor. Children sin against the honor due to parents if they are ashamed of them, and disown them because of their humble state or poverty; or if they use offensive speech, treat them contemptuously, or raise their hands against them. However, it is deemed natural that if parents are found to be irresponsible, they will greatly hinder the development of true reverence in the children’s heart.

2. Obedience – Children sin if they disobey the parents “just” commands. The provisions in the Vatican II enumerates two types of obedience:

a. Educational obedience – the entire development of children requires the help and guidance of parents and educators and therefore enjoins obedience upon them.

b. Functional obedience – The domestic order claims submission to the authority of parents, and this is also from adult children as long as they stay at home.

3. Love and gratitude – Filial love must above all be a grateful love since children owe to their parents their life, livelihood, education and many other benefits. In a normal family, children are indebted to their parents more than to anybody else. Children sin against the love due to their parents if they foster sentiments of hatred; refuse to speak, to write or to see them, curse or speak ill of them; refuse to support them when they are old and indigent. However, egoistic interests and aims of parents can also be sources of harm to the child. (Peschke 2001)

Love towards the parents is inherent. It dwells in everyone but what keeps it from being manifested is subjected to rationalization. The brothers do feel the kind of longing for their father. Alyosha, for his part, decides to leave the monastery after the death of Father Zossima. Dmitry, though resentful, abandons Gushenka when he learned that Fyodor desires her and Dmitry, then, turns his attention to Katerina. Ivan strives to be civil with his father even if he abhors his father’s whims and vices. Yet, all throughout, they had developed the feeling of dislike and indifference to Fyodor because of his selfishness. Even Alyosha, who is suppose to be the most pious of the three brothers suffers from dilemma. Dmitry, for his part, his conflict with Fyodor has become physical. There comes a point when Dmitry hits Fyodor twice: the first was during an altercation about the inheritance and second was the controversial blow which implicated Dmitry to his father’s death. In Ivan’s case, he treats his father shabbily and avoids any conversation with him. But should the brothers be condemned because of those reasons? Why do the brothers have developed such attitude towards their father? Peschke (2001) explains that “the child’s love will, to a certain extent, be relative to the parents’ love.” Then, that answers the question.

And so Fyodor Karamozov dies. Smedyakov has inflicted the fatal blow. The brothers are haunted with guilt – that each of them has contributed to the father’s death. For Smedyakov, death begets death and so he commits suicide taking with him in his grave the truth. For Alyosha, he thinks that he did little in mending the discord between his father and his brothers. He could have been instrumental in fostering love in the family taking into consideration his spirituality being a disciple of Father Zossima who was venerated in the community.

Ivan, for his case, could have prevented the death had he not left his father and had he not also desired Katerina which contributed greatly to the anxiety and agitation of Dmitry. Ivan contends that his preoccupations to his own thoughts and philosophies had caused to be unmindful of his surroundings. And so his guilt gives him his schizophrenia.

Dmitry, the most tormented of all, bears the impact of the circumstances which he is bound to suffer in prison. This could be his reason for refusing to accept the plans to save him from prison which Dmity and Katerina have arranged.

Why should the brothers be haunted with guilt? Isn’t it that Fyodor was not a good father to them?

Peschke (2001) expounds that the children’s obligation of love and reverence is based on the fact that are, after God, the second source of life, growth and education. Peschke based these words on the pronouncements of St. Thomas and he simply means that in spite of what kind of father Fyodor had been, the brothers should have accorded him reverence, respect and love. This feeling is, again, part of the natural law of man. Then, if the father has not been a good father, he is then accountable for his action when the final reckoning comes. That would then be his accountability in the same manner as each of the brothers has to be accountable for his own soul.

Moreover, the brothers do carry in them the blood and genes of a Fyodorovich. And if the novel would be viewed through the Freudian point-of-view, Dmitry will then be Fyodor’s “Id” because of his unbridled passion and violent tendencies, Ivan as Fyodor’s “Ego” because of his nature as the thinker that results to his great concern for his “self” for which he becomes too self-centered. Lastly, Alyosha is Fyodor’s “Superego” because his refined character which is the offshoot of his spirituality. Had all these three been fused into one in the person of Fyodor, he would have become the ideal father that the three may have wished for.

It has always been said that a strong family shapes the strength of the society because the members of the society are, themselves, molded first inside the family structure. The family, when magnified, becomes the society as a whole. For sure, Dostoyevsky did not just write the novel in order to entertain the Russians. Dostoyevsky, himself, bore the stigma of the regime in him and being the writer that he was, he needed an outlet and the result of which is “The Brothers Karamazov.”


The Benefits and Advantages of Using Caster Wheels

When it comes to moving heavy industrial equipment and machinery, it can be exhausting to have to move these things across the floor without any wheels.

Caster wheels are the perfect solution to your problems, as you will find that these sturdy wheels create much less friction on the ground and thus make it much easier to move items that are fairly heavy.

Casters are wheels that are mounted inside a housing, but with a special bearing race added to ensure 360 degree range of motion and rotation. This makes it easy for the item to be pushed every which way without the chassis needing to change direction.

The distance and angles of the bearing race and axle can be altered according to the performance of the caster, and there are even rigid housing casters that will only go in a single direction.

What are the benefits of these caster wheels?

The main benefit is that moving heavy machinery is much easier when there are wheels attached to the machinery. They make it easy for you to move nearly anything, and casters are the best wheels to give you free range of motion and easy turning when trying to move your heavy industrial equipment.

Casters are incredibly easy to work with, as they are designed to provide the maximum support with the least resistance.

You can see caster wheels in action on any supermarket or grocery store shopping cart. The wheels will usually turn with the cart, but the cart frame doesn’t need to move as the wheels turn. The wheels provide the least resistance against the floor of the supermarket, and the same is true of the industrial casters that will make moving any heavy machine or equipment much easier.

One great thing about casters is that they can handle a good deal of weight without breaking.

Seeing as the wheel turns around an axle and a bearing race, the caster wheel has much less pressure placed directly on the wheel than any regular wheel. The wheel moves when you turn rather than the chassis, meaning that their load bearing capacity is a lot greater than a regular wheel.

Another benefit of using caster wheels is that you can find them in all shapes, sizes, and materials.

The larger caster wheels are better for reducing the amount of effort required to move heavy objects, and they will be durable for moving machinery and equipment that weighs more than you can move.

The smaller wheels are perfect for light and compact objects, and they can be used in nearly any situation.

The materials of the caster wheels ensure that you can buy the casters that will be best for your industrial building.

You can find cast iron wheels, elastic wheels, rubber wheels, wheels with polyurethane tires and aluminum rims, wheels with pneumatic tyres, resin wheels that can withstand high temperatures, and even nylon wheels.

Secrets to Flammer Golf Training Aid – Develop a Correct Golf Swing With This!

You need a wide, consistent swing if you truly want to lower your scores. A Flammer Golf Training Aid will assist you in keeping your one arm straight and the other arm bent at just the right angle. The Flammer Golf Training Aid is an adjustable harness that ensures correct ball contact. It helps you find problems you are having with your swing. The Flammer Golf Training Aid straps on your body waist to chest.

The Flammer Golf Training Aid was developed by Mike Austin, a coach and professional golf player. The Flammer Golf Training Aid was designed to give you the feel of a correct golf swing. Incorrect swings feel uncomfortable and clumsy. The Flammer Golf Training Aid will give you the results of a better swing arc and swing plane while, through repeated use, help you develop a trained reflex pattern necessary for power hits and good scoring.

Used right or left handed, the Flammer Golf Training Aid attaches to the sternum using a simple clip-on harness. From the breastplate reaches an adjustable rod which attaches to your golf club at the top of your grip. This ensures a proper swing every time. With a controlled swing pattern, the Flammer Golf Training Aid prevents over-cocking of the wrists and teaches the player to release power at the point of impact-right at the ball.

10 benefits the Flammer Golf Training Aid:

o Develop a correct golf swing

o Assure the correct position of, hands, wrists, forearms,

shoulders, torso, and the plane through which they move.

o Eliminate over-cocking, over pronation

o Develop precision hitting and co-ordination.

o Eliminate the “Cut-Across”

o Eliminate the smothered hooks

o Eliminate the shoulder wobble

o Eliminate the left arm collapse

o Train the reflexes to control the club-head and release the power through impact area

o Keep the club face in perfect position throughout the swing, which means square to the points on the swing circle through which it moves.

I think The Flammer Golf Training Aid is essential for any golfer to have. With all of its benefits, it has become one of the most popular golf training aids in the world. The Flammer Golf Training Aid is as popular today as it was when it was first introduced. Millions of people around the world have used this training to device precisely to improve their golf swings, thus ultimately, improving their overall scores.

What’s The Best Text To Send An Ex?

If you’re wondering what’s the best text to send an ex after a breakup, then I’ve got some bad news for you right from the start.

The truth is there is no single, magical text that can instantly solve all of your relationship problems. No set of magical words that will get rid of the anger, hurt, and frustration and make your ex come crawling back to you by tomorrow morning.

The best text to send an ex after a breakup is actually a combination of texts, each with a specific purpose, sent out over time that slowly open your ex up to the idea of being with you again. Remember, getting your ex back is a marathon, not a sprint.

The last thing you want to do is go charging in, thumbs blazing, and blast out dozens of texts to your ex explaining how sorry you are and how much you love them and can’t live without them. Begging, pleading, and sounding desperate rarely work to win back an ex regardless of whether you use text messages or not.

The best text to send an ex after a breakup also varies depending on the situation you find yourself in. For example, if you just recently broke up, then you probably don’t want to text at all…at least not for a while.

Likewise, if you’ve been out of touch for a long time, then you’ll need some conversation starters before you start spilling your heart out. Otherwise it will all seem too “weird” to your ex and may just scare them into hiding permanently.

There are 5 types of texts that commonly work great for getting your ex back. The best text to send an ex is usually a combination of these which include across the bow texts, best of the relationship texts, intimacy booster texts, jealousy texts, and emotional honesty texts.

Across the bow texts are used to open the lines of communication with an ex you haven’t talked to in a while. They focus on positive experiences and don’t put any pressure on your ex to respond.

Best of the relationship texts focus on fun bonding experiences you and your ex have shared and work to plant positive thoughts in your ex’s mind. They help to remind your ex why they were with you in the first place.

Intimacy booster texts are similar to best of the relationship texts, but they focus more on the concepts of “closeness” and “intimacy”. They help remind your ex how close the two of you once were and that you could share that closeness again in the future.

Jealousy texts require a subtle approach but can be very powerful if used correctly. They use jealousy and powerful psychological concepts to your advantage to make your ex afraid of losing you to someone else.

Emotional honesty texts can be thought of as “heart to heart texts”. These are the texts where you lay your heart on the line and tell your ex how you truly feel.

What Are the Advantages of Commercial Roof Repair?

The roof is one of the most important parts of an establishment. Unfortunately, it is also one of the most neglected and forgotten as many building owners often overlook small cracks and leaks only to find greater damage in the long run. Here are reasons why you should hire a personal roof inspection and repair company to take care of one of the most important safety features of your property:

• A professional service can provide you with a great variety of services. These experts can and will do so much more than just discover and repair leaks on your roof. They can also offer a wide range of maintenance services, ranging from constructing roof flashing, repairing water damage, and replacing shingles. They can also fix other critical parts of your roofing, ranging from vent pipes and chimneys to skylights and drainage systems. They can also perform interior damage repair caused by leaky roofs to make sure that your property is in good condition from the inside out.

• Commercial roofing contractors also have an extensive supply of high quality materials that ensure reliable repair services. This means any damage repair they carry out are guaranteed to last long. Typical roofing materials available at your local hardware store are often inferior to what these companies are supplied. They often use specially designed roofing materials and finishes such as elastomeric coating, which enhance the durability and quality of roofs.

• Professional leak repair services are also cost-effective. Even when you have commercial-scale repair needs, professional services aren’t as expensive as they may seem. As a matter of fact, you will end up saving a great deal of your hard earned money by seeking the help of professional repairmen in the first place, rather than trying to fix the damage on your own. A professional roofer will not only offer you short-term solutions to your leak problems but provide you with options that will help you prevent damage in the long term. Settling for unprofessional repair work can actually cost you more in the long run, especially when the temporary repair fails and causes more irreversible damage.

• Safety is another major advantage of hiring professional commercial roofing contractors. Trying to repair building leaks can be quite dangerous. Professionals have all the right equipment, tools, and skills to make sure that repairs go well, with the safety of their workers and their clients in mind. They also guarantee protection of your property throughout the duration of the repair project.

Surinam Cod-Fish Balls (Bakkeljauw Balletjes)

Suriname is a tiny country in South America, but has a very mixed population. It is about one-tenth larger than Michigan. The population is one of the most ethnically diverse in the world. So each ethnic group preserves its own culture and food.
One of our specialties are fish balls (bakkeljauw balletjes), a tasteful, white cod-fish. It is cut, cleaned and salted and cured in cool conditions for a few weeks in Lofoten (Norwegian) then shipped by container to Suriname, where the fish first dried, and than cut in handy pieces and vacuum packed for sale in Suriname, Guyana and the Caribbean island under the name of Bakkeljauw. Also known as 'baccaloa in spanish'


1 lb (450) grams of salted cod-fish (bakkeljauw) weighed after boning and skinning
3 big garlic cloves, peeled and coarsely chopped
oil for frying
1 medium egg, lightly beaten
1 big chopped onion
3-4 potatoes
1 teaspoon finely chopped parsley
2 tablespoon logo ketchup
1 teaspoon thinly sliced ​​chopped celery
1 teaspoon freshly ground fine black pepper
1-2 teaspoon seeded and finely chopped chili pepper (depends on your taste)
salt to taste
1/2 cup white dry breadcrumbs


Place the cod-fish (bakkeljauw) in cold water, in a glass bowl for about 1-2 hours. Discard the water and place the cod-fish in a saucepan with sufficient water to cover and bring to a boil over medium-high heat and simmer for 10 minutes. If the fish is too salty, change water and boil again for about 5 minutes. Remove the saucepan from heat, drain, and set aside to cool. When the cod-fish is cool enough, remove any bones or skin. Squeeze out excess water, then flake the cod-fish into small pieces and set aside.

Cook the potatoes in a pan of simmering water for 20 minutes. Drain well and mash with a potato masher. Put the cod-fish and potato mixture in a mixing bowl and add the chopped onions, garlic, chili pepper, celery, parsley, tomato ketchup, medium egg and mix thoroughly. Add second egg if your mix is ​​too dry.
Cover the bowl and place the mix in the refrigerator for about an hour.

Make little balls or small cakes with a tablespoon and roll your balls in the breadcrumbs.
Heat some oil in the frying pan and fry on medium heat on each side, until your balls (cakes) are golden brown and cooked through.

Remove with a slotted spoon and drain on paper towels. Serve warm with chutney.

How to Install Cabinet Light Rail Molding

So you want to know how to install your own kitchen under cabinet light rail molding. Do not attempt the installation unless you possess some basic carpentry skills. You will also need a few power and hand tools. Do not attempt this phase of your kitchen cabinet installation without having sufficient time. NO hand miter box cutting allowed! You must achieve the highest quality install possible.

Tools and Materials Needed:

  • Chop Saw
  • Electric Drill
  • Three Clamps (I prefer Jorgensen Clamps)
  • Correct Length Screws
  • Countersink Bit
  • 1/16″ Pilot Hole Drill Bit
  • 3/16″ Drill Bit
  • Hand Screw-driver
  • Yellow Carpenters Glue
  • Matching Wood Putty Stick

One of the most popular questions people ask is; “should the molding be installed flush or recessed with the face of the cupboard?” I always recess the light rail no less than one eight (1/8″) of an inch. This just looks better than trying to get it perfectly flush with the face-frame. Keep in mind that the light rail should be flush with the end of the cabinet next to where a space-saver microwave gets installed.

Roughly measure the length of each piece of molding you will need and add four inches to each piece. Hopefully you thought to order plenty of extra in case you make a mistake. Cut all of the pieces you need over size first.

Now cut a few “small” practice miter pieces at forty five degrees. These should be used to double check that your corners on the cupboards are at true ninety degree angles.

Now, when you start cutting the actual molding pieces of light rail, only cut the angles on one piece at a time. The key to installing the molding correctly is in working out the accurate details one piece at a time and one miter joint at a time.

Prior to making your cuts, drill holes from the inside of the cupboard downward using the three sixteenths inch (3/16″) drill bit. Then, counter sink the holes from inside the cupboards. These are the holes that will secure the molding to the cabinetry.

The finished end pieces of molding will be attached to the cabinets with ¾” x 1″ X 8-1/2″ blocks. The blocks get fastened to the short return pieces of molding and then screwed to the cupboard from underneath. The reason for doing it this way is because you cannot fasten them from the inside of the cabinet.

Installing Kitchen Cabinet Light Rail:

  1. Decide which piece is best to install first (consider working largest to smallest)
  2. Make your cuts
  3. Apply yellow glue sparingly to the miter joints
  4. Clamp the piece in place using the Jorgensen clamps
  5. Drill the light rail through the counter sunk holes using the 1/16″ drill bit
  6. Secure the molding in place with screws
  7. Wipe off the access glue immediately with a damp cloth
  8. Repeat these steps on each light rail piece

The three sixteenths inch hole you drilled should be bigger than the screws you are installing the molding with. If you need to adjust the molding a little, loosen the screws with a hand screw-driver. Align the light rail accordingly and then secure it tightly into perfect position.

If you begin to get frustrated, take a break. This is tedious work. The joints on the kitchen cabinet light rail should be as tight as possible.

The final step of the installation process is filling the miter joints with the matching wood putty. Wipe off any excess putty with a dry rag.