Wednesday, October 31, 2012

New iPhone apps worth downloading: 8tracks update, Camera Fix, Hairy Tales

Find new music you?ll love, curated by actual people, with the newly updated 8tracks Radio. It?s today?s leading new app, followed by Camera Fix, an app that removes the annoying purple haze from images shot on the iPhone 5. Finally, there?s Hairy Tales, a game in which you manipulate each level to solve puzzles.

8tracks RadioWhat?s it about? 8tracks Radio brings you musical playlists created by other people. The idea is that the curated mixtapes you can find on 8tracks are put together by experts and not by computers matching bands that might sound similar or have similar descriptions in common.

What?s cool? 8tracks was completely designed, changing the user interface and optimizing it for the iPhone 5. Also, on offer now are new search capabilities that allow you not just to find playlists based on bands or songs, but on moods and genres. It?s also ad-free for the next month, after which only banner ads will be used.

Who?s it for? Music lovers who want to try something other than Spotify or Pandora. If you like those services, you might like this one.

What?s it like? Well, Spotify and Pandora, specifically. There?s also Rdio, which offers Internet radio services.

Camera FixWhat?s it about? Some iPhone 5 owners have complained about a strange purple haze that appears on images they take using their new device, and Camera Fix works to correct the issue.

What?s cool? Of course, there?s the obvious ? if that purple haze issue is troubling you, Camera Fix does a pretty good job of remedying the situation and making your images worthwhile. It also includes a few other cool features, like automatic white balance, a sharpening feature and a color enhancement feature.

Who?s it for? If you?re an iPhone 5 owner fed up with the purple haze issue, this one?s for you. If not, there are better camera apps out there.

What?s it like? If you just want an enhanced photography package for your iPhone 5, start with Camera+, Camera Awesome, Instagram or Hipstamatic.

Hairy TalesWhat?s it about? Puzzle title Hairy Tales is about guiding protagonist Hairy through a series of levels. Hairy only moves in straight lines, so it?s up to you to rearrange the level to get him to the goal without flying off the edges.

What?s cool? Hairy Tales is a smart take on puzzlers of its sort because you?re able to physically manipulate chunks of the level, which are divided into hexagons. You can move and rotate hexagons to create Hairy?s path through each stage and there?s a fair bit of challenge to be had from smart puzzles that include a lot of elements that you can manipulate, like arrows that redirect Harry?s progress.

Who?s it for? Casual puzzle fans are the primary audience for Hairy Tales, but it?s likely that if you like playing games on your iPad or iPhone, you?ll like Hairy Tales. It?s good in short bursts, but packs a legitimate challenge.

What?s it like? Give the newly released Hairy Balls a try for a similar puzzle experience, or Crytek?s graphically beautiful Fibble.

Download the Appolicious Android app

Source: http://www.appolicious.com/tech/articles/12906-new-iphone-apps-worth-downloading-8tracks-update-camera-fix-hairy-tales

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Tirres on Non-Citizens & Property Rights - Law Professor Blogs ...

? The Largest Chunk of Undeveloped Property in L.A. | Main | New New Amsterdam ?

October 31, 2012

Tirres on Non-Citizens & Property Rights

TirresAllison Brownell Tirres (Depaul) has posted Property Outliers: Non-Citizens, Property Rights and State Power (Georgetown Immigration Law Journal) on SSRN.? Here's the abstract:

In the last decade, state and local governments have passed thousands of laws attempting to regulate immigrants within their boundaries. These regulations have been the subject of much litigation, as well as media attention and legal scholarship. Legal scholars have written extensively on the criminal and employment provisions of such laws, as well as on the general question of whether states can or should have any role to play in immigration law. Missing from most accounts, however, is attention to another common focus of these state and local regulations: property law. When we look at the role that property plays in state immigration regulation, we uncover some surprising and troubling truths. The area is a legal muddle, characterized by incoherent and inconsistent court rulings. These inconsistencies leave significant gaps in the protection of non-citizen property rights, not only for unauthorized immigrants but also for legally resident ones. This article draws much-needed attention to these gaps. It compares the two major areas of state regulation of non-citizen property: real estate and landlord/tenant law. A comparison of case law in these two areas demonstrates that the courts have failed in the last century to create a coherent framework for the assessing the relationship between non-citizens, property, and state power. I argue that the resulting inconsistencies stem, in part, from the failure of the courts to take into account a property perspective. I suggest what a property perspective would look like, drawing in particular on the core principles of alienability, equality and non-discrimination. This article posits that alienage law is a property outlier, since few of the norms of modern property law have been applied to non-citizens. We should be concerned about this fact, not only because of what it says about the weakness of non-citizen rights but also because of its implications for the failed modernization of property law.

Steve Clowney

October 31, 2012 | Permalink

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Monday, October 29, 2012

Squamish Parks and Rec Master Plan Proposes Far-Reaching ...

By Gagandeep Ghuman
Published: Oct. 27, 2012

A public fitness centre and a physiotherapy clinic at the Brennan Park Recreation Centre, rebranding the seniors centre as the community centre, and relocating the equestrian centre.

Equestrian community strongly denounced plans to relocate the equestrian centre to a new location near the Rod and Gun Club. Jinny Antilla, the vice-president of equestrian association was one among the many who spoke against the plan. (Photo by Gagandeep Ghuman)

These are just some suggestions district presented to the community at an open house on Oct. 24 at the Seniors Centre.

The Parks and Recreation master plan, however, that contains these suggestions is just a draft.

It merely lays out a long-term vision for how parks and recreation programs will develop and evolve in Squamish.

This was the third such open house district held to hear and share views on the master plan.

For Brennan Park Recreation Centre, the district plans a major renovation and expansion in the next decade.

Some of these potential upgrades include a fitness space for special equipment and circuit training, a gymnasium, a caf?, and health programs and services.

Enlarged office spaces with adequate light and polished outside appearances are also on the cards.

These far-reaching changes are not just limited to Brennan Park.

The district also plans to create a family and children?s services centre at the Ministry of Forests building across from the recreation centre.

This children?s service centre will have an expanded play area, with a potential to add camping.

Creating a more visible entrance from Highway 99, adding two slo-pitch fields and lights, and changing the Loggers Sports Ground to a multi-functional space are also on the anvil.

Residents can also expect a second turf field and more parking.

But as was evident on Wednesday, not every plan in the draft will be met by public approval.

Members of the equestrian community turned up to denounce district plans to relocate the equestrian centre to a location near the gun club.

There was little consultation about the decision, they charged, and relocation would lay to waste money and time spent on the present equestrian centre.

?It?s completely and utterly ridiculous to suggest that children on horses be moved next door to the gun club,? said Sarah Flumerfelt.

The vice-president of Squamish Valley Equestrian Association, Jinny Antilla, said the thought of moving the equestrian centre is shocking.

?We are on the verge of paying the last bill on the final finishing touches,? she said.

?From two riding rinks to a single one ring, near the Rod and Gun club, I won?t be comfortable taking my student there.?

The flustered district consultant, Eric Lees, said it must be remembered that this was just a draft.

?In the long run, some of these things will remain, while others won?t,? he said.

Source: http://www.squamishreporter.com/2012/10/27/squamish-parks-and-rec-master-plan-proposes-far-reaching-changes/

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Thursday, October 25, 2012

Video: Giuliani: ?Everybody runs a little differently than they govern?

Sandoval's 3 HRs help Giants to 6-1 opener lead

SAN FRANCISCO (AP) - Pablo Sandoval became just the fourth player to hit three home runs in a World Series game, connecting twice against Justin Verlander and once off Al Alburquerque to boost the San Francisco Giants into a 6-1 lead over the Detroit Tigers after six innings of Wednesday night's opener.

Source: http://www.msnbc.msn.com/id/3036697/vp/49541413#49541413

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Disney Performing Arts: A New Way to Explore Theater & Music

Posted on Wednesday, 24th October 2012 by Nicole Mancini

Are you looking for a way to spruce up your vocal skills? Want to find a sure-fire way to perform confidently during your next music recital??Are you an aspiring actor searching for tips on how to impress the studios at that next big audition? Do you have children interested in the performing arts? If you answered ?yes? to any of these questions, then considering Disney Performing Arts programs may be just what you or a family member needs to showcase and develop talent through exclusive opportunities only Disney can provide.

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Image:?Study the arts with the pros through Disney Performing Arts, a series of workshops, festivals, and performance opportunities held at Walt Disney World and Disneyland.

Since 1955, over 30,000 groups from states across America and six different continents have participated in Disney Performing Arts. The program, which is held at both the Walt Disney World Resort in Florida and the Disneyland Resort in California, is a series of informative workshops, exciting competitions, and entertaining festivals and events designed to help individuals who are interested in performance whether it be vocal, theater, dance, or instrumental. Participants can sing, dance, and shine on Disney stages while building confidence, character, and memories that will last a lifetime.

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Image:?Disney Performing Arts programs are available for students beginning at age 7.

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Disney Performing Arts, sponsored by the National Association for Music Education, is offered for students in elementary, middle, and high school; there is also a series of programs for those who are in college. Many of the thousands of participants in the program use their experiences to pursue successful careers in the professional performance industry. This includes actress Jennifer Morrison, School of Rock?s Caitlin Hale, and musicians such as Jerry DePizzo of O.A.R., Mike Scheuchzer of Mercy Me, and jazz artist, Jessy J.

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Image:?Young musicians can learn from professionals through a variety of Disney programs.

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Disney Performing Arts OnStage

The OnStage program gives students the opportunity to perform live in front of international audiences at Walt Disney World or Disneyland. Many park guests are familiar with seeing a high school band march down Main Street at the Magic Kingdom. Middle and high school instrumental, vocal, and dance groups are eligible to audition for such an opportunity with Disney entertainment. Selected groups participate in their ?on stage? performance while learning about the Disney standard for performance excellence. While there, students also have the opportunity to participate in exclusive workshops where they can build confidence, camaraderie, and fine-tune their skills with entertainment professionals.

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Image:?A group of young musicians performs for guests at the Walt Disney World Resort.

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Workshops for the Arts

Performers looking to advance their skills and build upon their understanding of performance arts can learn from Disney professionals through a series of workshops designed by entertainment experts and taught by Disney cast members. The workshops focus on a variety of topics and include classes such as:

  • Performance Lab
  • Puppet Lab
  • Master Class: Percussion
  • Soundtrack Session: Instrumental
  • Improvisational Acting
  • Soundtrack Session: Vocal
  • Academy Show Choir
  • Auditions & Careers: Acting
  • Disney Broadway Magic
  • Careers in Costuming
  • Disney Sings: Young Performer
  • Disney Dancin?
  • Disney Auxilliration (auxilliary, pom squad, and color guard)

The workshops are offered for a variety of levels beginning with younger performers aged seven and up. Classes are offered in two and three hour formats to instrumental, choral, and dance ensembles, marching bands, theater groups, and auxiliary units. Students will have the chance to practice on Disney stages and other unique locations nearby. Costs vary depending upon the program and its offerings, but begin at $60 per person and can go as high as over $1,000 per group.

Workshop Highlights

I really am amazed at the wide variety of workshop topics that Disney offers through the Performing Arts program. One that struck me as a very unique experience is that of Disney Sings in which students record an excerpt from an animated Disney feature film?s soundtrack. While doing so, they are guided by a professional Disney vocalist who helps build confidence and skill. I also thought that the Puppet Lab was a great offering because it gives students experience working with Disney puppets and mastering techniques needed for live shows. Auditions & Careers: Acting simulates the life of a professional actor including an audition, rehearsal time, and performance of a scene from a Disney production.

Festivals & Competitions

In addition to providing training and opportunities to showcase talent, Disney Performing Arts also offers exciting festivals and competitions for performers. Students can compete during numerous events year around at the Walt Disney World Resort and Disneyland Resort. Festivals are judged by nationally recognized adjudicators or industry professionals. As a result, students receive valuable feedback that can help in future endeavors.

Festival Disney

One such event is Festival Disney, a bi-annual event held at Walt Disney World on select weekends from March through June. This competitive festival offers middle school and high school performing arts groups a chance to perform and receive feedback from professionals. The event is open to choirs, orchestras, bands, and auxiliary ensembles and even includes awards and medals for the top competitors.

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Image:?Groups compete and interact with leading music educators at the bi-annual Festival Disney event.

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The Disney Honors

For those looking for less competition while training, The Disney Honors is a non-competitive festival that takes place each spring in Walt Disney World. According to Disney, it ?challenges students to reach new musical heights and features performances, clinics, guest speakers, and feedback from an outstanding panel of evaluators.? The festival ends with a semi-formal gala celebrating everyone?s achievements. All students are recognized with a commemorative award and medal for their participation in the festival.

Disney Jazz Celebration

One of the most exciting opportunities for middle and high school instrumentalists and vocalists is the Disney Jazz Celebration. This festival brings together students and nationally recognized jazz educators from around the world to perform, critique, and teach in a competitive event over the course of a weekend. During this time, signature events are a part of the celebration and include performances and personalized clinics with renowned jazz artists. Even more so, students also enjoy GRAMMY Camp- Basic Training sessions presented by the GRAMMY foundation; the class includes a panel of music professionals who offer insight into the many music careers available today.

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Image:?Grammy-nominated saxophonist Kirk Whalum is among the legendary performers who have worked with students at the annual Disney Jazz Celebration.

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In Closing?

All in all, Disney Performing Arts promises to be an invaluable opportunity for students and young adults to hone skills and learn from professionals. Groups and individuals may participate in the program?s wide variety of offerings. Disney?s?commitment?to excellence proves that these experiences are something any aspiring performer would enjoy and find helpful while training for a career in the arts.

For more information about Disney Performing Arts, visit disneyyouth.com.

Image Credits:

Disney Media

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Tags: Dance, Disney performing arts, Disney Vacation Club, disney world, Disneyland, disneyland hotel, Disneyland Resort, instrumental, Magic Kingdom, marching band, music, school groups, theater, vocal, Walt Disney World Resort
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Source: http://www.disunplugged.com/2012/10/24/disney-performing-arts-a-new-way-to-explore-theater-music/

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In Animal Kingdom, Voting Of A Different Sort Reigns

A school of manini fish passes over a coral reef at Hanauma Bay in 2005, in Honolulu. Researchers say schooling behavior like the kind seen in fish helps groups of animals make better decisions than any one member of the group could. Donald Miralle/Getty Images

A school of manini fish passes over a coral reef at Hanauma Bay in 2005, in Honolulu. Researchers say schooling behavior like the kind seen in fish helps groups of animals make better decisions than any one member of the group could.

As part of NPR's coverage of this year's presidential election, All Things Considered asked three science reporters to weigh in on the race. The result is a three-part series on the science of leadership. In Part 1, Alix Spiegel looked at the personalities of American presidents.

Voters could learn some things about choosing a leader from a fish. Or a chimp. Or an elephant.

That's because the animal kingdom, despite its name, tends to operate more like a democracy, says Iain Couzin, an evolutionary biologist at Princeton University.

"One common property we see in animal groups from schooling fish to flocking birds to primate groups is that they effectively vote to decide where to go and what to do," Couzin says.

When one fish heads toward a potential source of food, the other fish vote with their fins on whether to follow, he says. And this highly democratic process helps animals make decisions as a group that are better than those of any single member.

Successful animal leaders know they can't get too far ahead of their constituents, Couzin says.

"They seem to simply reconcile their own goal-oriented behavior with this tendency to align with others," he says. "Because if you don't tend to be influenced by others, you then leave the group behind, and you may get eaten by predators, or you lose the benefits of group living."

A large flock of starlings flies over a park at sunset in Algiers, Algeria, in 2006. Millions of birds migrate every year, arriving from Europe and crossing into Africa. Enlarge Fayez Nureldine/AFP/Getty Images

A large flock of starlings flies over a park at sunset in Algiers, Algeria, in 2006. Millions of birds migrate every year, arriving from Europe and crossing into Africa.

Fayez Nureldine/AFP/Getty Images

A large flock of starlings flies over a park at sunset in Algiers, Algeria, in 2006. Millions of birds migrate every year, arriving from Europe and crossing into Africa.

Findings like this are relevant to humans because we carry a lot of evolutionary baggage with us into the voting booth, Couzin says. And when it comes to leadership, he says, we are most like animals that live in groups and depend on cooperation to survive. And these groups tend to pick cooperative leaders.

So what about the idea that it's just the biggest or strongest animal in a group that calls the shots?

It's rarely that simple, says Mark van Vugt, an evolutionary psychologist from the VU University in Amsterdam. Take chimps, for example, he says.

"In chimpanzees, it's not necessarily the physically strongest individual who seizes the control over the group," van Vugt says. "It's usually the more cunning individual, someone who forms his coalitions well."

Animal leadership also demonstrates how groups choose different leaders for different situations, he says. Among elephants, for example, the de facto leader is usually the oldest female. But that can change, van Vugt says.

"When the group is attacked, it might be one of the dominant male members who takes control," he says. "But when it comes to knowledge problems and particularly where to find water, they then turn to the oldest female."

Some animal leaders have traits that voters might wish all human leaders had ? like unfailing honesty, van Vugt says.

Honeybees are a good example, he says. Their scouts lead by finding a food source and then communicating the location to other bees through something called a waggle dance.

"The interesting thing about it is in the signaling of the scout bees, there is no deception whatsoever," van Vugt says. "They want to do what is best for the hive. And I think that is a little bit dissimilar to humans."

Or chimps, whose leaders are often accomplished liars.

One way animals and people are clearly alike is that both are capable of choosing a bad leader, says Couzin.

"It's not necessarily the most talented or intelligent individual that ends up in a leadership position," Couzin says. Unqualified animals sometimes rise to power, he says, but most of the time they don't last long.

And animals don't wait for the next election to find a replacement, Couzin says.

Source: http://www.npr.org/2012/10/24/163561729/in-animal-kingdom-voting-of-a-different-sort-reigns?ft=1&f=1007

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Wednesday, October 24, 2012

Apple unveils the iPad Mini, new Macs

With rumors circulating for months and techies across the world waiting with bated breath, Apple finally announced the arrival of its iPad Mini today at the California Theatre in San Jose, Calif.

The smaller version of the iPad can be held in one hand, is as thin as a pencil -- 7.2 millimeters (about one-quarter inch) -- and features an entirely new design. It also weighs 0.68 pounds, 53 percent lighter than the third-generation iPad.

Light as a pad of paper, the iPad Mini will come in black and white and has a 7.9-inch multi-touch screen. Apple's more than 250,000 iPad-designed apps can be used on the Mini.

"Others have tried to make tablets smaller than the iPad, but they have failed miserably," said Phillip Schiller, Apple's senior vice president of worldwide marketing. "What does the other platform have? Phone applications stretched up."

The Mini will offer a dual-core A5 chip, Facetime HD camera, 5MP iSight camera on the back, 802.11 a/b/g/n wifi, a Lightning connector and 10 hours of battery life. It will also come with iOS 6, Apple's mobile operating system with more than 200 features.

Schiller said the Mini was "every inch an iPad."

Starting with 16GB of memory, the Mini will go on sale for $329. It will go on preorder Friday and ship Nov. 2.

During today's presentation, Apple also introduced several new Mac computers, including a new version of its 13-inch MacBook Pro with Retina display and a Mac Mini desktop, as well as a fourth-generation iPad with an 9.7-inch Retina display, a new Apple-designed A6X chip and speedier wireless performance.

The MacBook Pro will be 3.57 pounds, 20 percent thinner than the previous version and the lightest MacBook pro. While it will have no optical drive, it will feature MacSafe 2, Thunderbolt, USB 3.0 and a Retina display.

It will go on sale for $1,699 for the i5 processor, 8GB of RAM and 128 GB solid state drive. The latest version of the MacBook Pro will ship today.

The Mac Mini, with two different size screens, will be sold for $1,299 for the 21.5 inch and $1,799 for the 27 inch.

Also Read

Source: http://news.yahoo.com/apple-unveils-ipad-mini-194133392--abc-news-tech.html

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Golf-British Open winners Daly and Clarke to play in Singapore

SINGAPORE, Oct 24 (Reuters) - Former British Open winners John Daly and Darren Clarke have signed up to compete in next month's $6 million Singapore Open, organisers said on Wednesday. American Daly, who won the Open at St Andrews in 1995, and Northern Ireland's Clarke, who picked up the Claret Jug at Royal St George's last year, will join a field headlined by world number one Rory McIlroy. The co-sanctioned European and Asian Tour event takes place at the Sentosa Golf Club from Nov. 5-8 with Spain's Gonzalo Fernandez-Castano defending the title. ...

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The low-cost joy of playing (or watching) sports

Sporting events can be a great gateway to inexpensive social activity in many different ways, Hamm writes.

By Trent Hamm,?Guest blogger / October 22, 2012

New England Patriots fans react as they watch the final moments of the NFL Super Bowl football game against the New York Giants, at Jerry Remy's Seaport in Boston, Mass., in this February 2012 file photo.

Jessica Rinaldi/Reuters/File

Enlarge

Sporting events provide a wonderful and extremely low cost opportunity for social interaction. Whether you?re talking about viewing professional sports on television, viewing local sports live, or even participating in sports, sporting events can be the backbone of a great day with friends and family.

Skip to next paragraph Trent Hamm

The Simple Dollar is a blog for those of us who need both cents and sense: people fighting debt and bad spending habits while building a financially secure future and still affording a latte or two. Our busy lives are crazy enough without having to compare five hundred mutual funds ? we just want simple ways to manage our finances and save a little money.

Recent posts

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For example, we host a potluck Super Bowl party each year, where people come to our house bearing a dish or snack. Although the game is on for people who are interested, there?s usually a game or two being played elsewhere in the house for people who are?not?interested.

We also sometimes get together with a lot of friends and play a sport on a warm summer afternoon. The most preferable option is disc golf (which is free as long as you have a disc to toss), but we?ve participated in many other games and sports, too.

Although we?ve not participated in a while, many people turn local sporting events, such as high school football, into social events, going to the game in large groups, sitting together, and using the game as an opportunity to both enjoy the game and to socialize.

All of these options provide great opportunities for low-cost entertainment and social interaction.

How do you get the ball rolling on these things? It?s easy, really.

Most of the times,?social events are led by the people that suggest them.?If you find yourself in a group of people whose social interactions revolve around expensive things, just suggest one of these options.

What if you don?t like sports in any way? Recognize that?much of the time, sporting events merely serve as the background to a low-cost social occasion. If you host such an event, make sure there?s plenty of room for things that don?t involve the sporting event. Almost every truly enjoyable Super Bowl party I?ve ever attended involved at least one table of people playing games.

If you?re really into participating in the sporting events yourself,?start or join a sporting league with a group of friends.?The cost is usually minimal, especially when spread out among a lot of people, and it provides many afternoons of fun.

Within thirty miles of where we live, there are adult leagues for almost every sport you can imagine, from soccer to volleyball, from softball to Ultimate Frisbee, from disc golf to normal golf. Whatever activity clicks with your social group, get involved.

Sporting events can be a great gateway to low-cost social activity in many different ways. Just keep your eyes open for opportunities in your lives.

This post is part of a yearlong series called ?365 Ways to Live Cheap (Revisited),? in which I?m revisiting the entries from my book ?365 Ways to Live Cheap,? which is available?at Amazon?and at bookstores everywhere.?

The Christian Science Monitor has assembled a diverse group of the best economy-related bloggers out there. Our guest bloggers are not employed or directed by the Monitor and the views expressed are the bloggers' own, as is responsibility for the content of their blogs. To contact us about a blogger, click here. To add or view a comment on a guest blog, please go to the blogger's own site by clicking on www.thesimpledollar.com.

Source: http://rss.csmonitor.com/~r/feeds/csm/~3/5naI09vLLts/The-low-cost-joy-of-playing-or-watching-sports

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Tuesday, October 23, 2012

Motivation with Mike Koyack ? X Shadyside | Pittsburgh Gym Yoga ...

Mike Koyack is next up in our interview blog series with the X Shadyside personal trainers. Check out the interview below to learn more about his fitness philosophy, specialties, and background.

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  • Duquesne University ? B.S. Athletic Training
  • National Academy of Sports Medicine ? Performance Enhancement Specialist
  • American Red Cross Standard First Aid Certified
  • American Heart Association CPR & AED Certified

I am an Athletic Trainer/Performance Enhancement Specialist by profession, and a body builder by hobby. ?Daily, I have the opportunity to positively impact the health and wellness of not only myself but others.? Personal training allows me to share my passion of fitness with others in a way that will ultimately affect their daily lives as well as those they come in contact with.?? I have the good fortune of doing something I love. ?My ultimate goal is to exceed the expectations of my client. ?I develop a fun, functional, and safe exercise program specific to the client?s goals, health history, and comfort level while educating and motivating along the way.? I utilize many methods of health and fitness derived from various exercise experts and exercise researched based science to provide cutting edge technology in building exercise programs and helping clients achieve their results.? Some of the area?s I specialize in include:

  • Body Building
  • Strength Building
  • Weight Loss
  • Rehabilitation
  • Body Sculpting
  • Sport Specific Training
  • Core Training

Goal oriented science based training is the only way to achieve any real long term changes in the human body.? To help you achieve the most dramatic results possible, based upon your specific goals, I integrate several modalities of exercise ? including weight training, kettle bell movements, kickboxing, proprioceptive core stability and plyometrics ? as well as cardiovascular exercise and nutritional counseling to achieve the most amazing results possible.

-Remember: Working to achieve a better body and healthier lifestyle is a marathon not a sprint.? Motivation is what gets you started. Habit is what keeps you going.

Source: http://www.xshadyside.com/2012/10/22/motivation-with-mike-koyack

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Prosecutor: RFK son kicked nurse in infant scuffle

FILE - In a Thursday, April 12, 2012 file photo, Douglas Kennedy, right, son of the late Sen. Robert F. Kennedy, arrives early to a locked door at village court in Mount Kisco, N.Y. Kennedy is in court Monday, Oct. 22, 2012 in Mount Kisco, N.Y on charges of physical harassment and child endangerment for trying to take his newborn son out of a hospital without permission on Jan. 7. A New York prosecutor says Kennedy kicked a nurse to the floor as he tried take his newborn son out of a hospital. But a defense lawyer says Douglas Kennedy acted instinctively to protect the baby. (AP Photo/The Journal News, Xavier Mascare?as) NYC METRO OUT; TV OUT; MAGS OUT, NO SALES ( AP Photo/The Journal News, Xavier Mascare?as, File) NYC METRO OUT; TV OUT; MAGS OUT, NO SALES

FILE - In a Thursday, April 12, 2012 file photo, Douglas Kennedy, right, son of the late Sen. Robert F. Kennedy, arrives early to a locked door at village court in Mount Kisco, N.Y. Kennedy is in court Monday, Oct. 22, 2012 in Mount Kisco, N.Y on charges of physical harassment and child endangerment for trying to take his newborn son out of a hospital without permission on Jan. 7. A New York prosecutor says Kennedy kicked a nurse to the floor as he tried take his newborn son out of a hospital. But a defense lawyer says Douglas Kennedy acted instinctively to protect the baby. (AP Photo/The Journal News, Xavier Mascare?as) NYC METRO OUT; TV OUT; MAGS OUT, NO SALES ( AP Photo/The Journal News, Xavier Mascare?as, File) NYC METRO OUT; TV OUT; MAGS OUT, NO SALES

MOUNT KISCO, N.Y. (AP) ? A son of the late Sen. Robert F. Kennedy was acting on instinct when he kicked a maternity ward nurse as she tried to stop him from taking his newborn son out of the hospital, a defense lawyer said Monday.

In opening statements at Douglas Kennedy's harassment and child endangerment trial, attorney Celia Gordon said Kennedy "just wanted to take his baby out for some fresh air" on Jan. 7 at Northern Westchester Hospital.

Nurses overreacted abrasively, she said, leading to a scuffle.

But prosecutor Amy Puerto said Kennedy had to be stopped because he was violating hospital policy.

She said he refused to obey the nurses, one of whom was injured when he "kicked her so hard in the abdomen that she fell to the floor."

A second nurse was hurt when Kennedy twisted her arm, Puerto said.

Witnesses testified about a flurry of alarms that were set off during the incident. One blared when Kennedy allegedly took a security band off the baby boy. Two hospital-wide alarms ? "code purple" and "code pink" ? were called in to declare a disorderly situation and a missing baby.

Both sides agreed that Kennedy, with his son in his arms, approached the nurses' station with a request to take the baby outside.

Nurse Angela Adamo said she tried to dissuade him because his request "didn't seem to make much sense to me."

She also said the baby, in a hat and blanket, wasn't appropriately dressed.

Kennedy was not persuaded and moved to the elevator and stairwell, where two other nurses tried to block him.

Gordon said that when one nurse reached for the baby, Kennedy kicked the nurse instinctively.

"He was trying to keep her from taking his baby," she said.

She also said the "code pink" was inappropriate because hospital policy indicates it's for an abduction.

Adamo said she never thought that Kennedy would not return with the baby.

Puerto said Kennedy did not stop until he encountered a security guard on a stairwell. She alleged he said to the guard, "Do you know who I am?"

Gordon said the nurses claiming injury, who are expected to testify later in the trial, plan to sue Kennedy and have already demanded thousands of dollars. That gives them reason to lie, she said.

The hospital's security chief, Eric Hartmann, testified that he called Mount Kisco police when he heard about the incident.

On cross-examination, he acknowledged that he did not have much information about what had happened and told police it was "some kind of custody thing."

Kennedy's wife, Molly, came to court with him on Monday. The couple issued a statement in February that said, "Our simple desire to take our son outside for fresh air has been warped into a charge of child endangerment."

Kennedy is the 10th of 11 children of Robert and Ethel Kennedy. His father was assassinated in 1968. President John F. Kennedy, his uncle, was assassinated in 1963.

Kennedy's arrest was the beginning of a difficult year for the Kennedys in New York. His sister-in-law, Mary Kennedy, hanged herself in May in Bedford. His sister, Kerry Kennedy, has pleaded not guilty to drug-impaired driving after an accident on Interstate 684.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/386c25518f464186bf7a2ac026580ce7/Article_2012-10-22-People-Douglas%20Kennedy/id-e6fcb4b6174e472e891c82b4c941e4a6

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Married, Saved, and Still Sexy | Black and Married With Kids.com - A ...

One of the misconceptions about ?church girls? or Christian wives is that once we get saved we lose our sexiness. Some people think we are all conservative prudes who sleep in flannel pajamas from head to toe. Or, we are too good to let go sexually. Not so for the Christian wives I know.

Well, I?m not exactly sure what they sleep in, but based on our conversations and shopping trips, they have no problem letting their inner-sex vixen out. And why should they? Where the Spirit of the Lord is there is liberty (2 Corinthians 3:17), which means as long as the spirit is a part of marriage, then wives can be as free as they want to be with their husbands.

My girlfriends and I don?t spend a lot of time talking about the specifics of our intimate relationships, but we do get our praise on together when a sister suggests she and her husband are on ?one accord.? We shout with each other because God is good and so is married sex. We pray for each other when things aren?t as energetic as they need to be. And, we give advice about how to take advantage of the freedom we have in Christ and the freedom we have in the bedroom. Don?t get me wrong. Our conversations are clean, and we still respect the sacred boundaries of marriage.

But, if you can?t talk to other Christian women about spiritual and sexual matters (that are in the Bible, after all), who can you talk to? Older women should teach the younger women about pleasing their husbands and having a fulfilling sex life. These conversations are missing from our churches and in our homes. My daughter, once she gets of age to have these discussions, will know that to be saved is not a sexual death sentence. You are ?saving? yourself to experience love and intimacy like God intended it to be. In other words, you can have your way with your husband and he can have his way with you. Hallelujah!

Faith shouldn?t? limit us sexually;? it should free us because God has given His permission to share and to shout in more ways than one.

BMWK, how do you think faith affects sexuality in marriage?


About the author

Dr. Michelle Johnson is the founder of Alabaster Woman Ministries, an online
international women?s ministry. She is a wife, mother, writer, speaker,
teacher. Through her daily blog, online radio show, and video Bible studies, Dr. Michelle encourages women and married couples to make God the center of their lives.

?

Source: http://blackandmarriedwithkids.com/2012/10/married-saved-and-still-sexy/

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Monday, October 22, 2012

Average U.S. retail gas prices drop 8 cents in two weeks: survey

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Should You Or Should You Not Perform Skin Tag Removal At Home ...


You shouldn?t rush into skin tags removal at home without thinking things through first. Do not take this decision lightly. Let us consider the factors that must be taken into account when you make that decision.

For home skin tag removal, you will be presented with two options. Your first option would involve you having yourself admitted to the hospital to have all those unwanted skin tags removed one hand, you will leave your home and go to the hospital for the actual removal. And the second alternative is that of letting the skin tags remain where they are. The decision on whether or not to attempt removing skin tags at home has to be made with those two alternatives in mind.
Do no decide on a home remedy to remove the skin tags yourself without making sure they are, indeed, skin tags. After all, there are a number of skin conditions that could look like skin tags at a glance. You would have to brush up on all your reading and seek the help of others when it comes to familiarizing yourself with the condition. Knowledge about skin tags would considerably decrease the risk that the wrong skin tag removal method could result to more complications.
The extent of your knowledge about how to conduct the home skin tag removal procedure would definitely help. Thus, see if you know enough to actually perform it. This straightforward and simple procedure will still require you to know some technical basics, though You will only be opening up to a whole lot of pain and misery if you are performing the procedure wrongly.

On another note, before making the decision on whether or not to attempt removing skin tags at home, you will need to figure out whether you have the necessary equipment. Again, the equipment necessary to remove skin tags is not really sophisticated. But attempting to remove skin tags without the right tools can lead to a situation where you bungle the procedure, hence inducing complications.

There is always a risk that a procedure could go wrong and cause problems. What are your options for handling these complications? It is true, as we are told, that the skin tag removal procedure hardly ever brings about any major complications. But the fact that the procedure used in removing skin tags is still an invasive one, there?s still the chance, albeit very small, that some problems could ensue. Being able to call for medical assistance and attention in the event that complications result from the skin tag removal procedure is also very important. If it so happens that your home is quite a good distance away from the nearest medical facility, you should probably just have the skin tag removal done at a hospital. Medical care and assistance would be more assured if you are already in a hospital to begin with.

This entry was posted in Attraction, Inspirational, Motivation, Positive Attitude, Self Esteem, Self Help, Self Help Guide, Self Help Happiness, Self Help Health, Self Help Improvement, Self Help Psychology, Spirituality, Stress & Anxiety and tagged health, remedy, skin care, skin tag, treatment. Bookmark the permalink.

Source: http://www.autoayudablog.com/blog/attraction/should-you-or-should-you-not-perform-skin-tag-removal-at-home

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Akin aide uses profanity in shot at McCaskill

FILE - In this Sept. 25, 2012 file photo, Missouri Republican Senate candidate, Rep. Todd Akin, R-Mo., speaks during a news conference in St. Louis. The website PoliticMo.com captured audio from a Saturday night fundraiser of Akin telling supporters that his opponent, Sen. Claire McCaskill, D-Mo. goes to Washington, and, like a game of "fetch," brings home red tape, bureaucracy and executive orders. Akin says a senator should "bless" Missouri with solutions instead of more problems. (AP Photo/Jeff Roberson, File)

FILE - In this Sept. 25, 2012 file photo, Missouri Republican Senate candidate, Rep. Todd Akin, R-Mo., speaks during a news conference in St. Louis. The website PoliticMo.com captured audio from a Saturday night fundraiser of Akin telling supporters that his opponent, Sen. Claire McCaskill, D-Mo. goes to Washington, and, like a game of "fetch," brings home red tape, bureaucracy and executive orders. Akin says a senator should "bless" Missouri with solutions instead of more problems. (AP Photo/Jeff Roberson, File)

(AP) ? An aide to Todd Akin on Monday used a profanity in a tweet to extend the GOP Senate hopeful's weekend analogy comparing Democratic incumbent Claire McCaskill to a "dog" who fetches problems from Washington. Meanwhile, McCaskill launched a campaign tour with a series of small-town stops aimed at improving her showing in rural Missouri.

The PoliticMo.com website recorded Akin's comments at a Saturday night fundraiser.

"She goes to Washington, D.C., and it's a little bit like, you know, one of those dog (games), 'fetch,'" Akin said.

"She goes to Washington, D.C., and gets all of these taxes and red tape and bureaucracy and executive orders and agencies and she brings all of this stuff and dumps it on us in Missouri," Akin added. "And it seems to me that she's got it just backwards. What we should be doing is taking the common sense that we see in Missouri and taking that to Washington, D.C., and blessing them with some solutions instead of more problems."

McCaskill, at a rally of supporters in Festus, Mo., didn't address the dog comment but said her campaign strategy for the final two weeks before the election is to "just keep Todd Akin talking." Afterward, she told reporters the comment was "unfortunate."

Later Monday, Akin senior campaign adviser Rick Tyler tweeted, "If Claire McCaskill were a dog, she'd be a 'Bullshitsu.' "

Tyler, reached by telephone, said, "It was a joke. Get it?" He said the focus should be on real issues such as the rising debt and stimulus money going to McCaskill's family. That was a reference to an earlier Associated Press story that found that businesses affiliated with McCaskill's husband had received almost $40 million of federal housing subsidies during her first five years in office.

After learning of the Tyler tweet, McCaskill campaign spokeswoman Caitlin Legacki said, "We'll leave it to Missouri's voters to make judgments about the language being used by Todd Akin's campaign. But I think Claire said this morning that their recent tone has certainly been disappointing."

Her campaign cited the dog comment in an email to reporters titled: "Akin continues to offend women, anyone else with a sense of decency."

Akin and McCaskill are locked in a fierce battle, with Republicans searching for the four seats the party needs to win the Senate majority on Nov. 6. That goal, once considered attainable, has grown more uncertain in part because of Akin's remark that women's bodies have ways of preventing pregnancy in cases of "legitimate rape." The comment improved McCaskill's odds, too. She was at one time considered the most vulnerable Senate Democrat up for re-election.

Akin has apologized repeatedly for the rape comment and defied calls to leave the race by leaders of his own party, from GOP presidential hopeful Mitt Romney on down. Some Missouri Republican leaders and other senators not up for re-election this year have helped Akin raise campaign cash.

Akin also has gotten in trouble with some women voters for saying McCaskill's behavior during a recent debate was not "ladylike."

Despite Akin's gaffes the race is believed to be close. Missouri in recent years has grown increasingly conservative ? especially in rural areas of the state ? and opponents have tied McCaskill closely to President Barack Obama. She was an early supporter of the president.

McCaskill spent Monday in towns like Festus, Ironton, Eminence and Mountain Grove, trying to make inroads into the rural areas of the state where Democrats tend to do poorly.

McCaskill, a former prosecutor in Kansas City and state auditor, narrowly defeated incumbent Republican Jim Talent in 2006 thanks to overwhelming support in St. Louis and Kansas City. She carried only about 40 percent of the rural vote in that election.

She is campaigning as a moderate who has often worked with Republicans on bills such as one she co-sponsored that would make it harder to close rural post offices.

"I think it's really important that we focus on the economic security of the middle class families in rural Missouri," McCaskill said.

Akin had no public campaign events Monday but issued a written statement calling on McCaskill to disclose details of a business deal involving federal tax credits that her husband, Joseph Shepard, allegedly closed in the Senate dining room. Akin's statement referenced a report last week by the online publication, The Daily Caller, about an audio recording in which one of Shepard's former employees, Craig Woods, discusses Shepard's business deals involving low-income housing developments financed in part through tax credits.

McCaskill's campaign has described Woods as a disgruntled former employee who lied to Shepard about his past criminal convictions involving fraud and embezzlement and dismissed his accusations as meritless.

On Monday, Akin described Woods as a "whistleblower."

"If Shepard was making business deals in the Senate dining room, that is a clear abuse of power and privilege," Akin said.

McCaskill said, "It's October and I'm running for office and two things happen: The leaves change and they unfairly attack my husband."

___

Reporter David Lieb in Jefferson City, Mo., contributed to this report.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/89ae8247abe8493fae24405546e9a1aa/Article_2012-10-22-Missouri%20Senate/id-fe9f725dc5b0434db19478f000820b92

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Sunday, October 21, 2012

Asian Markets - Business Insider

Markets are deep in the red early in the Asian trading session.

Japan's Nikkei is down 1.2 %.

Australia's S&P/ASX is down 0.9%.

Moments ago, Japan reported that its exports plunged 10.3 percent in September, which was worse than the 10.0 percent drop expected by economists.? Exports to China fell 14 percent? and exports to Europe tanked 26 percent.

U.S. futures are down just marginally, with Dow futures down 7 points.? This suggests much of today's selling is just Asia catching up to Friday when the Dow plunged 205 points.

Source: http://www.businessinsider.com/asian-markets-2012-10

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Democratic donors energize "Super PACs" as election nears

WASHINGTON (Reuters) - Democratic donors gave unprecedented amounts of money in September to their party's three main "Super PACs," federal disclosures revealed on Friday, a reflection of how wealthy Democrats' reluctance to give to such groups has faded in the weeks before the November 6 election.

A fundraising laggard for much of the campaign, the political action committee (PAC) backing President Barack Obama raised more than a rival group backing Republican Mitt Romney, the second consecutive month the Democratic group had done so.

The pro-Obama group Priorities USA Action said it raised $15.2 million in September, compared with $14.8 million for the pro-Romney group Restore Our Future, according to filings with the Federal Election Commission.

Restore Our Future, a formidable advertising force whose attack ads on Romney's Republican rivals helped him secure the party's presidential nomination, began the crucial month of October with $16.6 million in cash on hand. On Saturday, Priorities' filings are due to reveal its cash on hand and donors for September.

Early this year, many Democratic donors were reluctant to donate to PACs supporting their party's candidates because they disliked the idea of contributing to attack ads and other negative advertising - a staple of spending by groups known as "Super PACs" because they have no limits on how much they can raise and spend.

In recent months, fundraising for Democratic PACs has accelerated to counter the waves of anti-Obama and anti-Democratic ads from Republican groups.

Meanwhile, the Democratic PACs seeking to help candidates win House of Representatives and Senate seats also saw donations rise in September.

Majority PAC, the group helping Democratic candidates for the Senate, announced on Friday its biggest cash haul since its creation in 2010: $10.4 million in September, and another $9.7 million during the first week of October.

Its sister group, House Majority PAC, also had its best month in September and is on track to double that in October, an aide to the group said.

CONTROL OF CONGRESS

Democrats need a net gain of 25 seats to become the majority party in the 435-seat House, an outcome that most pollsters see as unlikely. Republicans need a net gain of four seats to take control of the Senate. Most pollsters also see that as unlikely.

Scores of Republican PACs and tax-exempt groups have been formed to support Republican House and Senate candidates. Tax-exempt groups do not disclose their finances; disclosures of the most influential Super PAC, American Crossroads, are due later on Saturday.

Restore Our Future, the PAC that supports Romney, reported on Friday that its largest donors included Texas home builder Bob Perry and billionaire Harold Simmons. Perry gave $2 million in September and leads all donors with $10 million contributed to Restore Our Future during this election cycle. Simmons gave $500,000 for the month, increasing his total to the group to $1.3 million.

Republicans showed greater fundraising strength at the party level in September.

The Republican National Committee raised $48.4 million and ended September with $82.6 million in cash on hand. Its Democratic counterpart took out a large loan.

The Democratic National Committee, which has focused on races for the Senate and House, raised $20.3 million in September and borrowed $10.5 million. It ended September $20.5 million in debt, according to its filing with the FEC.

A DNC representative declined to comment on the reason for the debt and how it might affect Democratic candidates in the final two weeks before the election. The party had $4.6 million in cash on hand heading into October.

The RNC reported $9.9 million in debt at the end of September, with its $82.6 million in cash on hand.

Unlike the DNC, the Republican Party has been working closely with its presidential candidate, Romney, who heavily relies on its grassroots operation. On the Democratic side, Obama's campaign has a huge grassroots organization itself and does not need such help from its party.

(Additional reporting by Alexander Cohen; Editing by David Lindsey and Will Dunham)

Source: http://news.yahoo.com/democratic-donors-energize-super-pacs-election-nears-052048391.html

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Get Your Expertise Out There | Free Advertising Sources

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Small Business Branding

Small Business Branding and Marketing Advice and Commentary

Get Your Expertise Out There http://feedproxy.google.com/~r/smallbusinessbranding/~3/St0PMx9BHak/ Oct 19th 2012, 22:50

We are all experts in something. You might be humble in your discussion of your expertise, but be assured that you ARE an expert. I think that it?s imperative, that you share that expertise with your audience and allow them to benefit from with their exposure to you. October has been a good month for [...]

UK Solar Buyer's Rep

Source: http://markssin.net/2012/10/19/get-your-expertise-out-there/

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Saturday, October 20, 2012

32 Solutions for When You Can't Sleep | Greatist

32 Solutions For When You Can't SleepIt?s oh, I don?t know, 3 o?clock in the freaking morning, and I?m lying in bed, staring at the ceiling and wanting to cry with frustration. I went to bed at 11pm, psyched to be getting a full eight hours of snooze-time before work the next morning. Now I?m just hoping to get a few hours if I?m lucky. Pretty dire thinking, but I?ve been up until 6:00am (not by choice) enough times in my life to know the beast of insomnia can?t always be tamed.

Insomnia is incredibly common in the U.S., with 30 to 40 percent of American adults experiencing some symptoms of insomnia each year[]. So for all those seasoned insomniacs out there ? and for anyone who occasionally can?t fall or stay asleep ? we?ve rounded up some short- and long-term strategies for getting a good night?s rest. And if you?re reading this at 3 in the morning because your mind won?t stop running? Don?t worry; we have tips for what you can do right now to improve the chances of getting (at least some) sleep.

Sleep Gap ? The Need-to-Know

Insomnia is defined as the inability to fall asleep, remain asleep, or get the amount of sleep an individual needs to wake up feeling rested. Its symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability. Insomnia can be acute (lasting one to several nights) or chronic (lasting from a month to years). It?s also the most common sleep complaint among Americans (especially women)[].

Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it?s so common[][][]. Most often, insomnia stems from a combination of factors, including medical and psychological issues, scheduling issues, relationships conflicts, and behavioral factors (poor bedtime routines, physical hyperactivity, watching TV right before bed, etc.)[].

Beyond Counting Sheep ? Your Action Plan

Whether you?re a chronic insomniac or just have the occasional restless night, read on for lasting sleep solutions.

Long Term

Try these strategies for gradually improving sleep quality over time.

  • Keep track. Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night?s rest, and it?s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, Sleepio, YawnLog, and a variety of apps can all make snooze-tracking easier.
  • Try therapy. Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep ? and it?s been shown to improve sleep quality[]. Learn these strategies with the help of a therapist or with online guidance or books ? both are equally effective ways of implementing CBT-I[].
  • Establish a regular bedtime routine. Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
  • Use the bed appropriately. Beds should be reserved for sleep and sex ? and nothing else. Bringing work into the bedroom is a sure-fire way to discourage sleep quality.
  • Choose the right mattress. Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze[][].
  • Don?t smoke. Need another reason to quit? Smokers commonly exhibit symptoms of insomnia ? possibly because their bodies go into nicotine withdrawal during the night[].
  • See a doctor. If you?ve tried everything and nothing?s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night?s rest.
Short Term

Try these snooze-enabling strategies on a daily basis.

During the Day

  • Exercise early in the day. Studies find moderate aerobic activity can improve insomniacs? sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.
  • Schedule ?worry time? during the day. Spend 15 minutes addressing problems (journaling is a good way to start) so they don?t sneak up when your head hits the pillow. If a particular event or stressor is keeping you up at night ? and it has a clear end date ? the problem may resolve itself naturally.
  • Limit caffeine. It?s tempting to reach for coffee when we?re tired after a poor night?s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle[]. Can?t quit cold turkey? Try limiting caffeine intake to earlier in the day so it?s out of your system by bedtime.
  • Nap the right way. Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!)[][][]. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime[].
  • Get outside. Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.
  • Eat for sleep. Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.

In the evening

  • Try relaxation techniques. In one study, people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies ? like yoga, deep breathing, and progressive relaxation ? are also effective tools for promoting good sleep.
  • Avoid large meals late in the evening. Jumbo meals pre-bedtime have been linked to trouble falling asleep[].
  • Dim the lights two hours before bed. According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don?t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs to ?soft/warm? varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights? effects on our nervous systems.
  • Turn off the screens. The artificial (or ?blue?) light emitted by screens can disrupt our bodies? preparations for sleep by stimulating daytime hormones[]. Reduce exposure by turning off TVs, phones, and computers at least one hour before bedtime. Can?t give up the Daily Show? At least dim a screen?s brightness, either manually or with the help of automated programs.
  • Don?t drink alcohol right before bed. Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. You don?t have to give up the good stuff completely; just drink it with dinner (around 6 o?clock) and skip the nightcap.
  • Don?t use your brain before bed. Don?t work, watch stimulating TV shows, read complex material, or think too hard ? about anything ??before bedtime; working out the brain keeps the body awake.
  • Have sex or masturbate before bed. Hey, anything for a good night?s rest. Getting our ?O? face on pre-bedtime can help us fall asleep.
  • Keep it (dark and) cool. A dark, cool bedroom environment helps promote restful sleep. Program the thermostat so the bedroom?s temperature is between 60 and 75 degrees Fahrenheit (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also be sure to charge cellphones and laptops outside the bedroom ? even this tiny bit of light can be disrupt sleep. If you live in a studio or can?t get away from blue lights for any reason, consider making a (very small) investment in blue light blocking glasses.
  • Consider natural supplements. Valerian and melatonin are two of the most highly recommended supplements (though their efficacy is still under review)[][].
Right Now

Wish you could be sleeping right now? When it?s getting late and blissful sleep ain?t coming, don?t give up hope. Follow the strategies below and you just might drift off to dreamland.

  • Don?t try to sleep unless you?re sleepy. Yes, it sucks when it?s 2:00am and you still don?t feel tired, despite knowing you need rest. But climbing into bed when you don?t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn?t come within 20 minutes, get back out of bed and try relaxing activities again until you?re sleepy enough to give it another go.
  • Minimize disturbing noises. If external noises are beyond your control (a busy street outside the window, a neighbor?s barking dog), cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help us sleep.
  • Vent stresses. If designated worry time earlier in the day didn?t fully do the trick, spend some extra time writing down anxieties. Loose-leaf paper works, but if you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries (at least until morning).
  • Brew some chamomile tea. Studies find the humble herb can reduce anxieties, getting us into a better head space for sleep.
  • Try a hot bath or shower. Stepping from warm water into that pre-cooled bedroom will cause body temperatures to drop slightly, which can trigger sleepy feelings by slowing down metabolic activity.
  • Sip some hot milk. Science doesn?t necessarily back the idea that milk facilitates snoozing, but conventional wisdom might be strong enough that our minds still believe moo milk lulls us to sleep.
  • Do some leg exercises. We know; we told you not to exercise before bed. But apparently some easy leg lifts, squats, or your leg exercise of choice can help divert blood flow to the legs and away from the brain. This can help quiet the mind, making it easier to slip into dreamland.
  • Seriously: Count some sheep. It might not work for everybody, but focusing on one thing can help the brain settle down, making sleep more possible. Not a fan of our wooly friends? Focusing on your breath (in, out, in, out) is also an effective way to chill out. Or bust out some of those relaxation techniques you practiced earlier in the evening ? they?re just as good of a resource in the wee hours.
  • Visualize yourself asleep. Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation[]. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.
  • Accept insomnia for what it is. Judgments (?I should be asleep?), comparisons (?my BF/GF/roommate is sleeping; why can?t I??), and catastrophic thinking (?If I don?t get eight hours? sleep tonight, I?ll mess up that presentation tomorrow, lose my job, and die tired and alone?) don?t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise.

This article has been read and approved by Greatist Experts Dr. Eugene Babenko and Dr. John Mandrola.

Have any of these tips worked for you? Did we miss any? Share in the comments below, or get in touch with the author on Twitter @LauraNewc.

Source: http://greatist.com/health/cant-sleep-advice-and-tips/

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