Design flaws within Iraq's federal governance system—which was hastily drawn up in 2005 in the aftermath of the US overthrow of Saddam Hussein with little foresight—have created deep-seated political problems.
Two decades have passed since Iraq transitioned from a heavily centralised state into its current set-up, which has been rocky—particularly the relationship between the Kurdistan Region and the national government in Baghdad.
While mistakes can be rectified over time, as seen in other countries that underwent major government transitions, this has not been the case in Iraq.
Disputes between the regional and national governments have not only persisted over 20 years but have intensified. Temporary political agreements provide short-lived solutions, but even these eventually unravel.
The has been mixed acceptance of a federal system in Iraq, but no serious alternative has been proposed.
Sunni political forces – notably those from the weakened Iraqi Islamic Party – were among the most vocal opponents of federalism. Their opposition is rooted in a history wary of division and fragmentation.
For their part, Shiite political groups were initially supportive of centralised government, but decades of living under Saddam's authoritarian rule have left many with an opposition mindset.
These groups—notably the Supreme Islamic Council—have advocated for empowering regional governments. They want to see the federal model applied to the southern and central regions.
They also argue that the violence in Iraq after 2003 was a result of Sunnis losing their power. These groups believe dividing the country into federations would allow each region to govern itself, thus sparing the country from senseless bloodshed.
They also feared that centralising power in Baghdad would facilitate a return to dictatorship. The Kurds, in particular, accused the federal government of moving towards dictatorship, tightening control of the Kurds, and depriving them of their constitutional rights.
It got so bad that the president of the Kurdistan Democratic Party, Masoud Barzani, hit out at a Federal Court decision in January 2023, which declared financial allocations to the Kurdistan region unconstitutional. He accused the court of having a suspicious agenda.
The Kurdish question
In 2014, the federal model survived despite repeated calls from Masoud Barzani, the then-President of the Kurdistan Region, for an independent Kurdish state.
In 2017, a referendum was conducted, and Kurds overwhelmingly voted in favour of an independent state and separating from Iraq.
An independent Kurdish state never materialised, but the vote's aftermath ushered in a period of escalation and crisis between the regional and national governments.
Sunnis seek autonomy
Sunni political groups have repeatedly complained that the Iraqi constitution, drawn up in 2005, limits their power. When another referendum on the constitution took place in 2017, Sunnis overwhelmingly voted to overturn it.
81% of voters in Salahidn and 97% in Anbar—both Sunni-majority provinces—voted against the constitution. In Mosul, which has a 60% Sunni population, 54% voted in favour of the constitution.
Since 2014, Sunni political leaders have repeatedly called for the establishment of a Sunni region that would include the provinces of Salahidin, Mosul, and Anbar.
They complain that the Shiite-dominated government marginalises them and wants a governing system similar to the Kurdistan region's semi-autonomous arrangement with the central government.
They demand a power-sharing formula with the federal government, their own military forces, and their fair share of the nation's wealth. However, giving more power to regions would naturally weaken Iraq's central authority.


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New Delhi, May 21 (UNI) Expansion of the toll bridge linking Delhi, Gurgaon and Rajasthan ran into rough weather when the Supreme Court today refused to vacate the stay granted by the Punjab and Haryana High Court on acquisition and demolition of a four-storey building compulsory for the enlargement.
A vacation bench comprising Justices C K Thakker and Lokeshwar Singh Panta, however, issued notices to the Natioanl Highways Authority of India (NHAI) on the petitions filed by the developers of the bridge.
The bridge, known as 'Golden Quadrilateral', has 24 lanes on the Delhi side but only six on the side of Gurgaon and is part of the dream project of former Prime Minister Atal Bihari Vajpayee.
At present, the toll bridge has the daily capacity of 50,000 vehicles, but if the traffic load goes beyond 1.30 lakh vehicles a day, then it will lead to congestion on the Haryana side.
The developers -- Golden, Iron and Steel forgins Ltd and M/S Dynamac (I) private Ltd -- have shifted the centre of the toll bridge to increase the number of lanes in a phased manner -- from 6 to 12 lanes, from 12 to 18 and then from to 18 to 24 lanes -- so that the possibility of traffic congestion on the toll bridge can be eliminated.
Senior counsel Mukul Rohatgi, appearing for the building owner, contended before the court that the centre of the toll bridge has been deliberately and intentionally shifted by developers to demolish the building.
Senior counsel Arun Jaitley, appearing for the developers, however, contended that the centre had to be shifted under compelling circumstances so that the bridge on the Gurgaon side does not become a source of constant traffic jams due to increased number of vehicles using the toll plaza.
The apex court, while refusing to interfere with the High Court order, however, made it clear that the developers can go ahead with the expansion of the project without touching the building and directed that the matter be listed for a hearing before a regular bench of the court after the summer vacation.
UNI SC ARB DS1423

domain: news


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News Briefs for January 23, 2014January 23, 2014
•Less than a month after the departure of Rémy Cointreau CEO Frederic Pflanz, the French drinks group is now in need of a new head for its core Rémy Martin Cognac unit. Industry veteran Patrick Piana, who had helmed Rémy Martin since 2009, has left the company. Buffeted by the slowdown in luxury spirits in China, Rémy Martin’s sales for the nine months through December were down 21% to €589.5 million ($796m), the company revealed in recent days. With former CEO Pflanz announcing his resignation earlier this month, Remy Cointreau is now being helmed by chairman François Hériard Dubreuil during the transitional period. Along with its search for a new group CEO, Rémy will also now be on the hunt for a strong executive to lead the world’s second-largest Cognac brand in the midst of a difficult period. Remy said a successor to Piana would be appointed “very soon.”
•Australian bulk and bottled wine exports fell 6% by volume to 678 million liters, as sales by value dropped 5% to A$1.76 billion ($1.56b), for the year ended December 2013, according to trade group Wine Australia. Bottled exports lost the most ground over the 12-month period, falling 8% to 298 million liters, versus the 4% drop in bulk wines. Four of the country’s top five export markets ceded volume, including the U.S.—Australia’s second-largest wine export market—which fell 11% by volume to 174 million liters and 2.5% by value to A$440 million ($390m). The U.K., China and Germany also registered volume losses, and Canada emerged as the sole top-five market to register volume growth for 2013.
•Pernod Ricard has inked a marketing deal with beverage alcohol-delivery startup Drizly, which says it has raised $2.25 million in seed capital toward its goal of becoming “the Amazon for beverage alcohol.” Currently present in New York City and Boston, Drizly was created by three Boston College classmates in 2011. The company says its iPhone app allows consumers a “fast and responsible on-demand delivery experience” and “provides retail stores a simple, secure way to offer convenient, and responsible on-demand liquor delivery.” The new round of investment will allow it to expand markedly, Drizly adds, reaching more U.S. consumers and cities over the next six months. Pernod’s partnership with Drizly will center around promotion, education and brand awareness. “Pernod Ricard is actively exploring new platforms that create value for our consumers, and Drizly represents a unique path-to-purchase opportunity for wine and spirits shoppers,” said Tim Murphy, vice president, digital and media at Pernod Ricard USA.
•Sidney Frank Importing Co. has partnered with Montreal’s Spirits by Maison des Futailles L.P. to become the exclusive U.S. importer of whisky and maple syrup blend Sortilège. A blend of all-natural maple syrup and Canadian rye whisky aged in white oak barrels for a minimum of three years, the liqueur is 60-proof. As the brand’s exclusive U.S. importer and distributor, Sidney Frank is currently rolling out Sortilège nationwide, at a retail price of $19.99 a 375-ml. Sortilège joins the Jägermeister and Bärenjäger brands in Sidney Frank’s liqueur portfolio.
•The GlenDronach Distillery has launched two new single malt Scotch expressions—The GlenDronach 15-year-old Tawny Port Wood Finish, and The GlenDronach Cask Strength Batch 2—both of which will be available in the U.S. through Anchor Distilling Company. Known for its sherried single malts, GlenDronach experimented with different types of wood for maturation to find how it would influence the whisky. The 15-year Tawny Port Wood Finish is matured in European oak and finished in Tawny Port barrels. It is 46% abv with a suggested retail price of $79.99. The Cask Strength Batch 2 is 50-60% abv, $149.99 a bottle, and has been matured in a combination of Pedro Ximenez and Oloroso Sherry casks. Founded in 1826 by James Allardice, GlenDronach is owned by Scotch whisky veteran Billy Walker’s BenRiach Distillery Co., which revived the distillery in 2008 after acquiring it from Chivas Brothers.
•Diageo is extending its Smirnoff Sorbet Light vodka range with a new flavor, Pineapple Coconut. The new entry, retailing at $15.99 a 750-ml. bottle, has 78 calories per 1.5-ounce serving, in line with the rest of the brand. The Smirnoff Sorbet Light line, which debuted last March, also includes Raspberry Pomegranate, Lemon and Mango Passion Fruit flavors.
•MillerCoors posted U.S. sales to retailers down 1.9% in the three months through December, the fiscal third quarter of parent SABMiller. The group’s premium light brands—including Coors Light and Miller Lite—fell by mid single digits, while its premium regular brands saw a low single digit decline, as mid single digit growth for Coors Banquet partially offset a double-digit decrease on Miller Genuine Draft. Meanwhile, Leinenkugel’s and Blue Moon drove low single digit growth for MillerCoors’ Tenth and Blake craft and import unit. Along with those labels, MillerCoors said its Redd’s flavored beer franchise has been a bright spot at the above-premium level since launching last year, achieving “notable success” in the early going.
•Bud Light Platinum is launching a new creative campaign rooted in electronic dance music that will feature marquee DJs and partnerships with national and local festivals. “Turn Up Your Night,” developed by Translation, will debut during the 56th Grammy Awards on January 26 with a 15-second ad featuring Grammy nominated DJ/producer/songwriter Zedd and his new single “Find You.” The slogan “turn up your night” will be included throughout the ad. Music and nightlife have been at the core of Bud Light Platinum’s identity since its launch in 2012, and past ad campaigns have included partnerships with Sensation, Kanye West, Avicii and Justin Timberlake.Subscribe to Shanken News Daily’s Email Newsletter, delivered to your inbox each morning.


Plenty of exciting developments have been underway at Taco Bell lately between the return of its super popular taco subscription service and the test launches of brand-new Baja Blast-inspired products. Now, Taco Bell fans have even more reasons to get excited as the chain rolls out its latest batch of menu items.
Taco Bell just added five items to the menu, giving customers a new set of options to satiate their appetites. They include some returning favorites and a couple of brand-new innovations, like the chain's first-ever vegan item to be offered on a national basis.
Alongside the release of these new items, Taco Bell also just launched a special new promotion perfect for customers who need to feed a small crowd. The new Build Your Own Meal for 4 deal allows fans to choose from a list of tacos, burritos, and sides to create a feast for around $24.99, though exact prices may vary. Diehard fans should also keep close tabs on the Taco Bell app in the near future, since the chain has a series of exciting in-app deals lined up for the coming weeks.
In the meantime, here are the five items that just hit Taco Bell's menu!
Cheesy Street Chalupas
Some lucky Taco Bell fans in the Midwest now have the first chance to sample a brand-new menu item. The chain is currently testing new Cheesy Street Chalupas, but only in the Indianapolis, Ind., market
They feature a "quesalupa shell" that's stuffed with a blend of mozzarella and pepperjack cheeses. Those shells are filled with the customer's choice of either shredded kitchen or grilled steak with a flavorful sauce, then topped with freshly-diced onions and cilantro. Each Cheesy Street Chalupa will cost between $5.49 and $5.99 depending on the Taco Bell store.
Toasted Breakfast Tacos
Taco Bell customers can now enjoy tacos for breakfast, lunch, or dinner thanks to the chain's brand-new Toasted Breakfast Tacos that hit menus nationwide on Oct. 12. They feature fluffy eggs, melted cheese, and the customer's choice of bacon, sausage, or potatoes—all encased inside a grilled tortilla. They're selling for a suggested price of $1.49, but prices may vary depending on the location.
In even better news, some lucky customers will be able to snag Toasted Breakfast Tacos completely free of charge this month. The chain is giving out free orders of the breakfast item on Oct. 17, 24 and 31 for rewards members through the app, no purchase necessary.
Large Nacho Fries
They're back again—and bigger than ever! Taco Bell's famous Nacho Fries, a hugely popular limited-time offering that comes back a couple of times every year, just returned to menus nationwide last month.
For the uninitiated, these crispy spuds are coated in bold spices and served with a side of hot nacho cheese dipping sauce. But for this release, Taco Bell is selling its Nacho Fries in large sizes for the very first time, perfect for customers who want to share or just have an extra large appetite.
Customers can snag a large order of the fries for a suggested price of $2.99.
Nacho Fries with Vegan Nacho Sauce
This new addition is a major milestone for Taco Bell. The chain's brand-new Nacho Fries with Vegan Nacho Sauce just hit menus nationwide on Oct. 12. Taco Bell has tested vegan items in select markets in the past, like the Vegan Crunchwrap that launched in just a couple cities back in June. However, the Nacho Fries with Vegan Nacho Sauce is the first vegan item that Taco Bell is selling on a national scale.
A regular order of the vegan Nacho Fries is selling for a suggested price of $2.19, while large orders are selling for $2.99. Just don't wait too long to snag an order if you're hoping to try the new vegan item. It'll only be available for a limited time and while supplies last.
Crispy Chicken Nuggets
Taco Bell may not be the first fast-food chain you think of when you're craving chicken nuggets, but that might change thanks to this fifth and final new menu item.
Only available in Minneapolis, Minn., Taco Bell is currently testing brand-new Crispy Chicken Nuggets. The nuggets are made from all-white meat chicken breast that's marinated in spiced jalapeño buttermilk then breaded and fried. Customers can pair these crispy morsels with two new sauce options: a sweet Jalapeño Honey Mustard and a signature Bell sauce made with tomatoes, red chiles, onion, and garlic.
The nuggets are available in five-piece and 10-piece orders. The smaller size is selling for between $3.99 and $4.99, while the larger size is selling for $6.99 to $8.99.


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It may be a bit late but here's my contribution. I got my first batch of Uniqlo clothes the other day so I decided to redesign the logo.
Not much has changed here but I've always felt that there's something bothering me with the letters and their proportions. So I used a grid here to construct the logo.
This is not a real project but made just for fun.
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domain: artistic


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Apple could be set to begin production of new, larger iPhones next month according to Bloomberg.
The new devices are said to boast screens of 4.7 and 5.5 inches in size, a significant increase on the four inch display currently used by the iPhone 5s.
The Bloomberg article, which cites people familiar with the company, also claims a possible iPhone 6 will be "thinner and rounder" than its predecessor and include features such as a curved screen and intricate pressure sensors.
The 4.7 inch iPhone will likely go on sale in September, when Apple traditionally releases its latest mobiles, while the simultaneous launch of the 5.5 inch version remains a possibility.
The demand for smartphones with larger screens is growing as advances in technology allow people to use their phones for more and more of their entertainment needs. According to market research by Forrester, 40 per cent of Android phones sold in China last year had screens of five inches or more.
The iPhone remains a huge driver of profit for Apple and produced $91bn in revenue last year.


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Simple sreps and info on how to loose weight by healthy means.
Hello people!, in this article I'll explain how to loose weight and become a very active person.
Obesity is a medical condition were the excess of body fat is accumulated in an unhealthy way to the point were it can cause severe diseases like Diabetes, cardiovascular diseases, Cancer and Heart attacks.
At an individual level, a combination of excessive caloric intake and a lack of physical activity(Exercise) is thought to explain most cases of obesity or Morbid Obesity.
BMI stands for Body mass index its a measure were it compares height and wight and determinates wether if the person has an excess of body fat.
The first step to fight obesity is to forget about your physical shape and worry about your health, these 2 come along together so once you’ve achieved 1 you’ll have achieved your goal on getting in shape and have a healthy way of life.
NOTE: In order to loose weight you must do Cardiovascular Exercises!, going to the gym and benching heights will only gain you muscle but you will loose a very short amount of fat.
Diets work for a period of time, but the essence of controlling what you are eating (Calories, etc) is to change your whole lifestyle rewarding alimentation, when you are thinking bout loosing weight you should not be thinking on a diet, you should be thinking on how to change your eating habits in order you will never become fat again.
Taking care of your health doesn’t mean you will never eat a juice Hamburger or anything tasty, this only means you will slow down the rate in which you used to ate those types of food.
In order to fight obesity and get in shape you should follow these simple recommendations:
*Try to exercise everyday for atleast 30 Minutes. (Jumping the rope is a great exercise, click here if you would like a more detailed guide: http://healthmad.com/fitness/how-to-get-fit-burn-calories-and-get-a-six-pack-jump-rope/) , here are some great Cardiovascular exercises: Running, Bicycling, Swimming, Step Aerobics, Rowing, in conclusion there are hundreds of exercises that you can try.
*Try Sports like Boxing, MMA, Football, anything that involves regular activity.
*Drink water instead of Soda, a 20-ounce regular soda can contain 200 – 320 calories(Consumption of sweetened drinks is believed to be contributing to the rising rates of obesity.)
*Estimate how many calories you should eat per day, Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your BMR with the following formula:
Women: Formula to calculate how many calories should eat per day.
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) There for you can calculate how many calories you should eat following these simple Formulas.
Men: Formula to calculate how many calories should eat per day.
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Please note that this formula applies only to adults.
*Eat low portions of food, if you eat 3 times a day try eating 5 instead of 3, this way you wont eat as many calories on a single meal.
*Enjoy while doing exercise most people quit because they loose interest after exercising a couple of weeks, use diversity, try different types of exercises, listen to music or exercise with somebody else.
We all have abdominal muscles in order to see them you must remove the layer of fat attached to your tummy.
Conclusion there is not a magic spell that will get you in shape nor drugs or what ever you see on TV in order to fight obesity you must eat healthy food, change your eating habits and exercise regularly.

domain: medical


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Posts tagged ‘Year Off’
Let Me Tell You A Tale Of Scotland
The speed train from London whisks me past the fertile green slopes of the midlands on my journey northward to Scotland. The flourishing green parcels of earth are divided by hedges and rock walls falling in on themselves. Sheep graze lazily on the unending feast before their eyes. Trees speckle across the land. It seems that dirt roads, which lead to no particular place, get little use as people are nowhere to be seen.
Suddenly fields of bright yellow waken tired eyes. Canola flowers are in full bloom and happily glisten in the afternoon sun. The train whistle blows as we approach a small village. On both the left and right water emerges on either side of the train….I know I am in Scotland and from that time on the presence of water on the land never really disappeared.
I continued on bus up through the highlands. There were freshwater lakes, flowing rivers or saltwater firths observable from almost any viewpoint. The peat moss marshland covering the highlands were sponges for all liquid and a mistake to step upon.
Just look at the landscape before you and keep your feet safely on the dry path. Imagine the heather that would bloom in the fall from the small clumps now sitting everywhere on the marsh. All the brown would turn to carpets of purple covering the hills. But I would have to return to see that glory. My treat for this season was the blanket of Scottish Blue Bells in the green meadows under the protective trees.
“The winter was long and it seemed we had no spring this year….So, all the blue bells came out all at once. They are glorious. Wouldn’t ya say?” Our guide relays to us as we watch the view pass by our window.
I loved every part of Scotland and it’s special geography. It is so open and quiet. I have never seen so many shades of green. Amidst the trees and on the hills mustard yellow scotch broom flourishes. Castles and stone towers remind us of ancient days. Dogs are happy at play in the forest or found walking themselves on well trodden paths. Paved roads are narrow and one vehicle must choose to pull over and give way to oncoming traffic.
Centuries ago it was considered a hard land to reach with unknown natural resources and a fighting people; therefore, the Romans decided to leave this “worthless” land to its “unruly” inhabitants. However, the Romans were mistaken.
It seems that the north did prove to be a challenge to live in without the modern conveniences of electricity and transportation; but, the Scottish were survivors. The people believed that they did not own the land but that they belonged to the land; hard working, resilient people who lived off the earth and created their own unique culture.
They are a people of story tellers and not “Disney tales” mind you. Most tales include mythological creatures such as elves, fairies or water creatures. The legends often explain geological formations or historical events. Often the stories do not conclude with happy endings. I learned from my guide that if I ever see an elf, who often does not have the best interest of others, it would be better not to trust what he had to say.
The people here were relatively free until the English decided to take an interest in the north. My heart ached as I heard their stories and the struggle for freedom and torture endured. In fact, it is a triumph to their people that anyone survived the mass cleansing of their culture after the last Jacobite uprising.
Scotsman were sold as slaves, forbidden to speak their language, play bagpipes or wear their traditional dress. They were not allowed to gather in groups of more then three, even among immediate family. The land, families lived for generations, was given to English Lords. Many, especially any that were part of the last uprising against the English, were killed. In fact, it was attempted to eradicate entire clans by death during that time.
Many immigrated to other countries such as America, Australia and Canada. Scotsmen continued to keep their traditions alive in other parts of the world. It is amazing that the people found a way to save and preserve their culture. I found that the people in this country are some of the friendliest in all the world. It is a culture that moves on from challenges or mistreatment and does not harbor grudges.
This fall people have an opportunity to vote to make Scotland a independent country separate from the United Kingdom. It will be interesting to see how the people choose to vote. A country that fought so long and shed so much blood over this land are now free to simply cast a ballot for independence. However, when I asked locals what they think of the upcoming vote the reaction is mixed.
Everyone will say, “we are independent” and then they will point out that they ‘have a separate educational system, their own Scottish courts and laws and they have their own Scottish pound.’ The Scottish people are very proud of the ways in which they are different and independent from England. On the other hand, they recognize some things “may be better together” when it comes to a standing army or banking system. From a political viewpoint, people will say that the atrocities of the English “was a long time ago” and the current system “works okay” for now.
Yet, it was curious that I was not on one walking tour that a guide would not tease, “Do we have any English here with us today?” As no one ever raised their hand the guide would add, “Well if there are, they would not admit it. If there are English here, welcome to the better side.” It was as if the Scottish tour guides joked about the English in the same manner that the English teased the French. Which demonstrates that even the most difficult wounds can heal and people can come together. Yet the slight tinge of “old rivalry” pokes through the teasing and serves as reminders of former enemies.
The history of Scotland is full of sad tales which can also be heard in the music they sing….and Scotland sings. Music is part of the culture. Once used to keep the beat of the work, such as in the long process of making tweed, now the music is everywhere. I was not in one place, small coastal village to large city, that did not have music happening somewhere every night. The quick playing flutist, the bag pipes, the fiddle or guitar….Every night something to lift the soul.
One thing I will miss about Scotland is the Seafood. It is everywhere. Freshest and best mussels I have had in my life. They do Fish & Chips better than anywhere I have tried in England. Beware of the seagulls if you are eating outside; they will circle around until they obtain the courage, and that won’t take long, to dive-bomb toward your meal and steal your supper. The fish on my plate was almost an inch thick and a foot long on a large bed of hand-cut fries. Fish & Chips in Scotland is on a whole new level and the seagulls expect your leftovers!
Scotland was everything I dreamed and more. The sheer cliffs down to the sea. The boats on the glimmering waters. The mist that appears out of nowhere, rises up from the water and overtakes the earth. The slow coal train chugs through the marshland and over arched bridges. The music of Caledonia makes one feel like they’re home in this magical, mythical, amazing land of Scotland.
Nong Khaiw — Now That’s Relaxed Right There
When you buy a bus ticket anywhere in Southeast Asia you never really know what to expect. I find that I always serve myself better by lowering my transportation expectations by several notches in third world countries, even when the local travel agent makes assurances of air conditioning, your own seat, and bathroom stops…..Then maybe you will be pleasantly surprised.
Monique and I waited for our transfer vehicle only to find seven passengers in the back of the tuk tuk. My first thought was, “Here we go again.” After only a couple of issues at the bus station, such as the tour company forgetting to pick up the third companion in our group, we left Luang Prabang only a couple hours late.
After an interesting journey we arrived in record time to Nong Khaiw and hiked the rest of the way into town. We had reserved a lovely bungalow by the river. It is best to reserve accommodations up here, especially in high season, as there is a limited selection.
I was not sure what to expect in Nong Khaiw as my guide book only had two paragraph’s on this place. However, based on recommendations of fellow travelers we decided to explore on without guide book recommendations.
The mountains seem to keep folding one after another outside of this little valley. A river winds through. No one seems to notice or care there is a new tourist in town. When we arrived at our hotel the security guard was asleep. That would be our first real sign of the pace we would find here.
We mellowed out on our balcony and later rented inflated tubes to float down the river. We couldn’t find anyone to pay to drive us to where tourists put the floats in the river so we had to walk. It was the first time a tuk tuk ever refused to take a fair in all my world travels. “His day off.” someone said, as I tried to get the tuk tuk drivers attention. Then the man pointed the dirt road we should walk up.
I did not know why all the locals were smiling until I realized that we would have to carefully step down a steep muddy embankment full of overlapping greenery to get to the river. By the time we reached the water we were all laughing.
Later on we found a tour company to take us mountain biking up the valley the next day. We learned quickly that the gears on the bikes were in a bit of disrepair and only one of my brakes worked. But we figured we could survive one day on the bikes as we were excited to get in the mountains and to get some exercise.
We were able to visit four villages which, as always, were an eye opener and makes one thankful that we can afford to ride bikes in disrepair when other could not.
We saw children caring for children as their parents work in the fields. Other unaccompanied kids were picking up nuts on the side of the road to sell and eat. One of them had an untreated lazy eye. Some boys played soccer from a homemade ball. We found old women carrying heavy loads while many old men found ways to keep their hands busy. Other elderly starred off into the distance and seemed to observed the day away.
All the children seemed to be interested in the cameras we are holding as they, and some adults, want me to take a picture of them and then want me to show them photo. They want to know how they look.
We had asked our guide to fix a vegetarian meal for lunch. Somehow we thought it would be safer. We knew that he had purchase the traditional food wrapped in banana leaves from the market early in the morning. I figured the food was sitting in a warm backpack for at least six hours before lunch.
Our guide cuts down a couple banana leaves for a table and we sit beside the river. “Wow. What do we have?” We asked. “This is eggplant. Here we have noddles. This is sticky rice. Here is river weed. This is fish.” Our guide pointed to each unwrapped item in front of us.” I pick up my noodles and start eating until I notice something brownish. “What this?” “It’s water buffalo blood.” “I thought that this was a vegetarian meal?” I questioned. “It is….No meat.” “I generously offered up my portion of noodles to any takers.”
I think my mother would have been proud that I tried a small amount everything else. However, I must admit that I mainly stayed with the sticky rice for that meal.
That afternoon we would kayak back to Nong Khaiw. It was a pleasant paddle down the river with the green hills around us and the limestone cliffs above. Our guide decides that we should break for a swim. Shortly after pulling our boats on the sandy island we we realized that our guide was completely conked out in one of the kayaks. “What is it with this place? Everyone sleeps on the job.” Monique notices. We all laugh.
When our guide awoke we completed our paddle early enough to meet the sunset back at our hotel. The next day we choose to take the slow boat back down to Luang Prabang.
Several times I thought, “I could spend some time in retirement in this town.” It was one of the first places that I thought someone could get around with a cane or a walker. And well, it seems that it is perfectly fine to take a cat nap on the job. Now, that’s relaxed right there.
You Are Going to Love Luang Prabang
“You are going to love it here! Listen to that.” Monquie, a new friend from my Cambodia travels and who arrived a day earlier in Luang Prabang, Laos, stated enthusiastically. “What?” I questioned. “Nothing. No tuk tuk horns, no people asking you to buy anything. Isn’t it great! I feel so relaxed here and I have only been here a day.”
We walked through the night market together and I noticed that she was right. This was the most peaceful it had been outside of my hotel in over two weeks. Walking in front of the vender stalls, the busiest part of town, merchants would only ask if you wanted help if you had stood there awhile.
During my time in Luang Prabang, I spent idle time watching the river and fishermen casting there nets, made trips to see local Buddhist temples, visited local villages, watched the sunset from a wat on the hill (a fun 338 steps to the top) and of course attend another dance/theater performance.
I also visited the small cultural museum and royal palace. The throne room of the royal palace should not be missed, even if “you are not a museum person”. I believe that it rivals any other royal interior I have seen in Southeast Asia. The majority of the throne room is painted red and intricate colored mirrors cover the walls. The mirror images tell the story of the Lao people and their traditions. A grand crystal chandelier hangs from the center of the room. The throne and other furniture about the room are painted in brilliant gold. Unfortunately visitors are not allowed to film the palace but I am sure there are pictures of the palace online if you are interested.
An unexpected surprise in the palace was a gift from President Nixon of the United States to the people of Lao. It was a miniature flag of their country that had went up in Apollo 11, the first manned mission to land on the moon. Also in a glass casing on the plaque were moon rocks from that first mission.
We woke up early to give alms to the monks as is common in Luang Prabang. Every morning at six, monks walk silently down the street with their alms basin. Locals and tourist alike give food alms as they pass on their way.
My favorite three days were spent just outside of Luang Prabang. The first was a wonderful day spent hiking and visiting beside water that fell down into countless aqua pools. The water was perfect for a little swim in the afternoon heat. Monquie and I had also signed up for a Lao cooking class. We started at the market learning how to pick the freshest ingredients then we went to a lovely cooking school outside of town where we each had our own cooking station. I now know how to really roast vegetables and stuff a piece of lemongrass. My favorite day was spent in the jungle learning how to be a mahout or elephant trainer.
It seemed that most travelers had a hard time leaving this town. So many activies if you choose to do any at all. Luang Prabang is not to slow, not to fast paced, it was just right.
Beyond the Temples
Beyond the Temples of Siem Reap are its people.
Hopeful merchants outside every temple parking lot encroaching on weary foreigners. Young children happily visiting until they notice someone entering or leaving a temple. Their eyes turn sad as they count the postcards for sale, “One, two, three…”
Other children in uniforms ride their bicycles to school. We also find locals driving the roads using a variety of mechanical contraptions. Tourist mix in, pedaling or riding tuk-tuk’s to the ancient treasures while others speed by in large tourist buses.
Outside of the main temple circuit, one can see more and more folks farming and going about their daily life away from the main attractions. In the country, families sell goodies they have created by the side of the road such as candy and sticky rice wrapped in banana leaves. Nearby their children play carefree.
This is Siem Reap, beyond the city, between the temples.
Don’t Walk, Run to See the Wonders of Siem Reap
Siem Reap is best known for the twelfth century wonder known as Angkor Wat. However, there are more than one hundred temples dating from the ninth to the twelfth century built around this Angkorian capitol which was all but destroyed by the Thai Army in the fourteenth century. Angkor Wat was one of the last temples built during the during this period but is best known as it is both one of the largest and most detailed of them all.
As kings and religions changed over the centuries, so too did the purpose of the temples. However, the line between each religion becomes blended with old traditions and the importance honoring ancestors. Therefore, temples or monuments originally dedicated to Hinduism, Animism or Buddhism may be rededicated with the change in belief system over the years.
Locals break up the temples into three parts; The “Small Circuit” include Angkor Wat, Bayon which is nicknamed “Temple with the Faces” and Ta Prohm nicknamed “The Tomb Raider Temple” as is was made famous by Anglia Jolie’s famous movie, ‘Laura Croft: Tomb Raider’. The “Big Circuit” includes one of my favorites, Preah Khan, which is a very detailed temple with pink highlights and losing a battle against numerous banyan trees towering above the collapsing stones. Further away from the center is the “Roluos Group” which comprises of some of the oldest temples dating from the ninth century.
For the adventurous there are amazing temples further out from these three groups. The greatest of these is Beng Mealea. Here not only the trees but also the moss and jungle seemed to be claiming it for their own.
Most tourists come in groups and just seem to view the highlights. Coming for extra days with your own transportation, waiting for the groups to pass by make the journey more peaceful. It is common to rent a bicycle and pedal from place to place.
I snapped over a thousand photographs in my three day visit to the temples. In reviewing the photos I realize that nothing seems to capture the greatness of it all.
I, like many visitors, arrived early to witness the changing morning colors over Angkor Wat. I was quickly introduced to the steep narrow steps most temples possess. The steps lead up to holy sites that are built higher to be closer to god or heaven.
I must admit that I was nervous climbing up and down some of the steps. Some steps barely achieved three inches in width. A few times, I could feel my toes tighten to hold myself as my fingers gripped tightly to these narrow steps as I mind questioned why I decided to climb to the top.
By the second day of my journey, I notice little restoration work about me as I become more and more aware of the impact thousands of tourist a day are having on these sites.
At one temple, I see three workers vainly attempt some reconstruction without any heavy equipment. At the same site I notice bus loads of tourist crawling all over one of the oldest temples, Beng Mealea, in order to capture “that perfect photo”. The stones are not stable, but one by one they wait their turn and crawl over to the place for their chance at the same photograph and creating additional damage along the way. I begin to wonder why the government is not doing more restoration and blocking off areas to preserve the temples for future generations.
On the last day I hired a personal guide to help answer questions I have had about the temples and the people surrounding Siem Reap. At the end of the day I asked, “What do you want me to know about this place before I leave?” I was shocked to learn his answer. “Where is your ticket?” I reached in my bag and pulled out my three day Angkor World Heritage Pass. “Look at the symbol at the bottom.” He pointed to a pink symbol and under it had the words ‘SOKHA HOTEL Co., LTD’.
“What does that mean?” I asked. My guide explained that the government had a contract that allows most of the revenues from these Cambodian treasures to be claimed by this company which little, if any, goes to support reconstruction or to help the people of Cambodia. In my guides opinion, due to government corruption it is unlikely that these contracts will be changed to support the people of Cambodia or the temples located here.
I titled this blog, “Don’t Walk, Run To See The Wonders of Siem Reap”, because with little interest or financial resources to restore this structures, as the country is still rebuilding from the wrecking ball of the Khmer Rouge, I fear that the destruction of the temples will continue over time as the number of tourist mount. So, do come quickly if you are eager to see the temples as unrestricted as I have been able to enjoy. However, please be aware of your presence here and please do your part minimize your lasting footprint on the area.
Phnom Pen – Rising From The Ashes
The capitol of Cambodia is a raw and bustling entanglement of street venders, vehicles, businessmen, bicycles and sidewalk restaurants. Motorbike and tuk tuk drivers ask each passerby if they need a ride. Police sit in corner restaurants or stand by street intersections and observe the daily chaos.
As I walk around the city there is an unmistakeable friendliness that fills the air. Despite the poverty and long working hours of the people there are smiles everywhere. People want to get to know you. As I walked to the river one tuk tuk driver asked if I wanted a ride, “Tuk tuk?” “No, I am walking.” As point my index and middle finder down and move them back and forth as legs walking. “Oh….. Walking!” The driver pauses smiles and adds, “Walking is good too.”
Highlights in Phnom Pen include visiting the Royal Palace, National History Museum and walking by the river. It was a meaningful experience to visit the museums and memorial for the the victims of Pol Pots reign. Above all however, I enjoyed attending two Cambodian Living Arts (CLA) performances at the National Museum.
The CLA was formed in 1998 by Arn Chorn-Pond, a survivor of the Khmer Rouge genocide. About ninety percent of Cambodia’s artists were killed during the reign of Khmer Rouge and the traditional arts were at risk of extinction. The CLA was formed to keep the traditional Cambodian arts alive with a focus of providing opportunities for under privileged children to learn the arts and further pursue their educational endeavors.
My time in the capitol city proved that people are resilient and where there is a spark, a flame can be rekindled in the human spirit.

domain: geography


Q Why are there K-rails on the Capital Avenue and Landess Avenue onramps to north Interstate 680? … I have noticed construction on the Washington Boulevard and Auto Mall Parkway ramps to north 680. What is going on? … “Road Work Ahead” signs were recently installed on the ramp from Alum Rock Avenue to 680. What are these for?
Patrick Sharkey, Don Manoogian, Nick George and many more
A Get ready for more metering lights. Caltrans is installing signals at 22 ramps from the 101-280 interchange in San Jose northbound to the Alameda County line. The $21.9 million project will also widen several ramps; the lights should be working in a year or so. Any ramp closings will be in nonpeak evening hours.
Q On a recent trip on Interstate 15 between Barstow and Las Vegas, there were several stretches of long uphill grades where an additional lane was created on the right, with signs indicating it was for trucks and slower traffic. It was separated from the other two lanes by a solid white line.
However, many times a car would jump into this lane to pass on the right and then jump back into the regular lanes. This happened regularly. I thought you could not cross a solid white line except to exit the roadway. Is this legal?
A No, this is not legal on I-15, but first a misconception needs to be cleared up. There are many times one can legally cross a solid white line, which sometimes is used to discourage changing lanes. This is the case on the Bay Bridge west of the metering lights.
But black and white signs or painted directions on the road may make crossing them illegal. That is the case on 1-15, where large overhead black and white signs say: “Truck lane. Slow vehicles only.”
So to answer your question, the “Slow Vehicle Only” portion would prohibit a driver from using that lane to pass slower traffic in the regular lanes.
Q I commute north on Union Avenue to turn left onto Camden Avenue. It takes five to seven minutes for traffic going west on Camden to stop and the left-turn signal to turn green for folks on Union going onto Camden. It is extremely frustrating. Cars back up, and if you’re stuck in the back, chances are the light will turn red before you get through the signal!
In the meantime, cars are flying through the intersection on Camden. It makes no sense why that thoroughfare gets so much time on the green light.
Can you help a poor, frustrated commuter who can’t wait to retire so I don’t have to do this anymore? Just an answer as to why the wait is so long would help!
A I hear this a lot — that people wait five to seven minutes for a light to turn green. It may seem that long, but unless there is an equipment failure, the delay is usually in the 21/2- to 3-minute range at its worst per cycle. Van-the-City-Signal-Person monitored this intersection and said, “At no time does the northbound left turn ever wait more than 21/2 minutes.”
I’m also afraid your light will not be given more green time. Traffic on Camden is much heavier than on Union, and any time given to Union would be taken away from Camden, which would make overall delays worse.
Q This is in response to the Chevy Volt owner who has gone 9,000 miles and never added gasoline. He should be made aware that gas has a limited shelf life and needs to be refreshed by regular refills so as to prevent fouling of the fuel system. Maybe he should unplug his car and use up some of the fuel and refresh the gasoline.
A Tom-the-Rotten-Robbie-Gas-Man say his guess is that the gas is fine for a long time: “With that said, it is probably good to move it through the system at least every three to four months. Seems like his owner’s manual should be the most accurate source of info.”


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Banks in Turkey continue to send gold to Iran despite U.S. pressure to curb a booming gold-for-gas trade, which helps Iran skirt international sanctions.
This month, Turkish customs grounded a Turkish cargo plane en route from Ghana to Iran that was reportedly carrying a ton-and-a-half of gold.
Tehran has been accumulating huge amounts of the precious metal over the past year as a means of circumventing ever-tightening international financial sanctions over its nuclear enrichment program, which some nations fear is being used to develop a nuclear weapons' capability.
Turkey continues to provide the lion’s share of Tehran's demand for gold, said Attila Yesilada, of the Istanbul-based research firm Global Source Partners.
"Gold sales [to Iran] have been diversified through Switzerland and Abu Dhabi, but the annualized total for last year is something like $11 billion, most of it financed through the gold stock of Turkish people," Yesilada said. "This gold has become Iran’s main currency in terms [of] securing necessities from abroad."
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text:
Eselu, Ching halau win overall honors
The members of O'Brian Eselu's Ke Kai O Kahiki hula halau escorted their kumu to the stage over and over again, as did the dancers of Sonny Ching's Halau Na Mamo O Pu'uanahulu, as each kumu received multiple awards for the 46th annual Merrie Monarch Festival.
Tradition rules Merrie Monarch
The Hilo wind picks up in the dark parking lot of Edith Kanaka'ole Stadium, scattering memories and maile leaves. Trophies for the winners, the thrill of dancing on the coveted stage for the halau members and the joy of watching for thousands in the audience — the 2009 Merrie Monarch hula festival has come to a close, but not without honor for some of Hawai'i's finest kumu hula and their dancers.
Victory honors name, teachers
The 2009 Miss Aloha Hula, Cherissa Henoheanapuaikawaokele Kane, was gifted with a Hawaiian name passed down through six generations. It has Moloka'i roots, and her mother also carries it.
'Hulaholics' take over Hilo festival
There are new names on the list of judges, and some first-time hula halau are appearing on stage, but one thing remains the same: the energy of "hulaholics" gathered at the Edith Kanaka'ole Stadium for the 46th Merrie Monarch Festival.
A young halau refines the hula
Like most who are competing in the Merrie Monarch Festival hula competition this week, the dancers of Ka La 'Onohi Mai O Ha'eha'e rehearse in a space a fraction of the size of the stage at Edith Kanaka'ole Stadium in Hilo, where the annual event takes place before a sold-out house, TV cameras, Internet hookups and the eyes of every true hula lover on the planet.
Reichel halau joins 21 other schools at fest
Grammy-nominated singer, chanter and kumu hula Keali'i Reichel's Halau Kealaokamaile will make its first competitive appearance at the 2009 Merrie Monarch Festival hula competition, joining 21 other hula schools from around the Islands and on the Mainland.
MERRIE MONARCH FESTIVAL VENUES
Edith Kanaka'ole Tennis Stadium
350 Kalanikoa Street
Hilo, Hawaii 96720
Afook Chinen Civic Auditorium
323 Manono Street
Hilo, Hawaii 96720
MERRIE MONARCH BLOG
Advertiser writer Wanda Adams reports from hula's premiere competition, the Merrie Monarch Festival in Hilo on the Big Island.
04/11/2010: Pau ka hana
04/11/2010: Tired of hula?
04/11/2010: Mahalo and aloha

domain: entertainment


text:
Published at Friday, 20 October 2017 by Lancelin Mercier in Kitchen Design Ideas, with total 77 photographs.
Accessories like cookware, containers and other storage options similarly tend to reflect a countrified, down-home theme. Straightforward flatware designs may feature rustic wooden handles. Mason and other traditional canning jars may be used for storage, reflecting the historical traditions from which farmhouse kitchen design grew.
Whereas traditional kitchen styles often focus more of their design on natural materials for cabinets, countertops, floors and furniture, modern kitchen designs depart from this aesthetic fairly frequently, often featuring man-made materials like laminate, ceramics and molded plastics.
That's not to say that modern kitchens can't, shouldn't or don't feature man-made materials—they almost always do, and often to great effect. Granite countertops, sleek hardwood floors and expertly designed wooden furniture featuring the signature curves and angles of modern design can often be found in modern kitchens.

domain: design


text:
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domain: sociology


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2 quoted in david m kennedy, freedom from fear: the american people in depression and war, 1929-1945, vol 9 of the oxford history of the united states (new york: oxford university press, 1999), 615. Slavery played the central role during the american willingness to fight for their own freedom and join the union army african american slaves and. In this battle, the americans had 400 dead and wounded men the british lost more than 1,000 freed slave peter salem was credited with the shot that killed british maj john pitcairn. This shot would be the first in a battle and that battle started the war for american independence no one knows who fired the first shot in this skirmish, but what is known, however, is that the last american colonist to be wounded at lexington was an african american from dorchester named caesar augustus.
The stories of two blacks—one slave, one free—reveal clearly the african-american commitment to freedom and removal from a slave society when john provey, a free black from the lower cape fear river region, enlisted in the british army in june 1776, he left all his property behind. Fears of labor unrest, bolshevism stemming from the russian revolution of 1917, and the return of black soldiers spawned a nationwide surge in violence, much of it directed at african americans race riots erupted in several cities, the most significant occurring in washington, dc, and chicago. Fighting for freedom approximately 180,000 african american soldiers took up the call to fight for the union, comprising more than 10% of all federal forces knowing that a northern loss could mean possible re-enslavement, freemen and former slaves showed dedication to their country and a commitment to the freedom of their people forever.
African americans in the civil war summary: african-americans served in the in the civil war on both the union and confederate side in the union army, over 179,000 african american men served in over 160 units, as well as more serving in the navy and in support positions. Widespread talk of liberty gave thousands of slaves high expectations, and many were ready to fight for a democratic revolution that might offer them freedom in 1775 at least 10 to 15 black soldiers, including some slaves, fought against the british at the battles of lexington and bunker hill. African american infantrymen in america's west while the exploits of the the 9th and 10th cavalry regiments have received considerable attention, the african-american foot soldiers' story also deserves to be told. The july 1863 assault on fort wagner, sc, in which the 54th regiment of massachusetts volunteers lost two-thirds of their officers and half of their troops, was memorably dramatized in the film glory. The uncertain promise of freedom's light: black soldiers in the civil war sometimes treated as curiosities at the time, black men and women fighting for the union and organizing for change.
Fighting for both sides in the war charles ball, as a free man, was lucky enough to have a choice besides the navy and privateering, there were even a few black battalions in the american army. The history of african americans in the us civil war is marked by 186,097 (7,122 officers, 178,975 enlisted) african-american men, comprising 163 units, who served in the union army during the civil war, and many more african americans served in the union navy both free african americans and runaway slaves joined the fight. Dunmore organized an ethiopian brigade of about 300 african americans, who saw action at the battle of great bridge (december 9, 1775) dunmore and the british were soon expelled from virginia, but the prospect of armed former slaves fighting alongside the british must have struck fear into plantation masters across the south. In fighting for medicare advantage's hmo subsidies and resisting wider access to public health insurance, they're using the language of freedom to rob americans of the freedom to make their own. The civil rights movement (also known as the african-american civil rights movement, american civil rights movement and other terms) was a decades-long movement with the goal of securing legal rights for african americans that other americans already held.
It was a shocking thing to say and i knew it was a shocking thing to say but no one has the right to live without being shocked no one has the right to spend their life without being offended. A key question in that battle and throughout the war was whether americans would really fight to win their independence during the first year of the revolution, american war aims shifted from a desire for redress of grievances to a demand for complete independence. We read about robert smalls, the slave who sailed himself to freedom and then became the first black navy captain during the american civil war, five years before the first memorial day black. During world war ii, many african americans were ready to fight for what president franklin d roosevelt called the four freedoms— freedom of speech, freedom of worship, freedom from want.
Prince hall (c1735 - december 7, 1807), was an african american, also involved in the battle of bunker hill gained his freedom pretty early and lived as a free man he was the son of an englishman, and a mulatto woman, and he was from barbados. The african american civil war memorial freedom foundation was incorporated in 1992 to tell the largely unknown story of the united states colored troops (usct. The american black man is seeing the african respected as a human being the african gets respect because he has an identity and cultural roots but most of all because the african owns some land. These early unofficial regiments received little federal support, but they showed the strength of african americans' desire to fight for freedom the first official authorization to employ african americans in federal service was the second confiscation and militia act of july 17, 1862.

domain: library


Follow Health Fit Business on Instagram @healthfitbusiness
This week on the Health Fit Business Podcast, we are talking about morning routines.
Taking control of your day starts as soon as you wake up. Having a morning routine is critical to your success and taking ownership and control of your life. If you don’t have a morning routine, life is going to pull you around and you’ll never have a good command over it.
First and foremost, you absolutely have to do something with your phone so that you don’t wake up, check your phone, and get pulled into it by notifications.
Turning off notifications is something we advocate strongly for, but if that is too much for you right now, just put your phone into airplane mode during the night and don’t take it out until you’ve completed your morning routine.
This will allow you to start the day off in control without being pulled into multiple directions by seemingly important tasks that really can wait. You’ll also be better off by putting those things off and learning that they aren’t as important as they seem.
Everyone has a different morning routine. We both share a bit about ours in the audio of this episode, but generally it looks like this:
- Wake up
- Immediately get up out of bed
- Go to the bathroom
- Go make coffee
- Drink Coffee
- Spend 10 minutes doing some mindfulness or meditation
- Read for 10 or so minutes
- Do some movement for 10 minutes
- Get on with the day
You can add to this, subtract from it, whatever you need. This is a great starting point. If you follow this for a week, you will see some pretty quick changes.
Get after it!
This Episode’s Challenge
Start doing a morning routine and stick with it all week!
Ryan: I’m Dr. Ryan Debell. Thanks for tuning in to this episode of the Health Fit Business podcast. This episode, what Anthony and I are going to talk about is the power of morning routines, how we use them, what each of our morning routines looks like as well as why you should be doing it. We started each doing morning routines, maybe one or two years ago, and the power that starting your day off like that has on the rest of your life is incredible. If you are not using morning routines and setting aside time in the morning to go through a structured series of events, you are seriously missing out on one of the most effective things you could be doing for yourself. So, without further ado please enjoy this episode on morning routines.
Anthony: Ryan welcome!
Ryan: Hey Anthony! How’s it going? Good to see you again!
Anthony: Yes, you as well.
Ryan: We’re here in a… are we downtown?
Anthony: Kind of. Mid-market San Francisco. Hanging out.
Ryan: I’m back in town because I was doing class in Santa Cruz and so I stayed the extra day here, so we can hang out and record more podcast. What are we going to talk about this episode?
Anthony: Today is all about the power of routines.
Ryan: Specifically, morning, right?
Anthony: Morning, right. I think we’ll talk about afternoon and nighttime as well but just setting the day up for success, how that looks like and how do we each do it.
Ryan: So, I think it’s important that… It is easy to kind of let the day get away from you if you don’t start it a specific way each day. What I’ve been doing over the last several months is I will do the same thing every single morning and I know you do that too because we’ve talked about it. What we want to do is give you guys a glimpse of what a morning routine looks like and talk about why it is helpful. Why you would want to spend time developing them. So, I think the first things that we should do is kind of talk about our own morning routines to give examples of what that actually looks like.
Anthony: Yeah. And just to give you a frame of reference I know, I used to wake up especially when I was in school, when I first got up, every morning kind of in a rush, stress out, I’ll get to work. My whole day will be awful. You know when those mornings when nothing is going right. There is a way to head against that and be able to have the most amount of success for the rest of the day.
Ryan: You can wake up at the right side of the bed every time. I’ve been asking a lot of people, like patients I know, a lot of people I work with “What is their morning look like?” and a lot of people will wake up, roll out of bed, drink coffee and then immediately leave to go to their job. I think that is not how to set your day up for success both like productivity wise as well as mentally. What I do is I actually is I try to wake up at least 2 hours before I have any sort of commitment where I have to be somewhere. So, let’s say for example that I start seeing people in my clinic at like 9am, I’ll wake up at least, I’ll wake up before seven because I need time to do my morning routine, to wake up, to start my day up right, so that the rest of my day is much better. That is just a very intentional thing. Do you do something like that?
Anthony: Yeah. Exactly, and a lot of people say even if you wake up earlier. The routine that people get up, they are super stressed, some coffee and some light breakfast, take a quick shower and go to work. That is super stressful. Even if you got up few hours earlier and didn’t use that time in a structured manner to get the most out of your day, well then you’re still at a loss, you are still in bed and flipping through social media or getting distracted by emails, or caught in YouTube rat hole. So, having that structured routines before is super powerful. I did the same thing so..
Ryan: What’s your routine actually look like?
Anthony: So, my routine has been kind of honed over a course of a few years here and I’m still experimenting but it’s usually about 5:30, 5:45 wake up. From their I go straight to a little bit of journaling, (so that’s just, so we talked about journaling and the power of that in another episode), but setting up expectations of what I want to do that day. Things that I’m grateful for, kind of like set a positive mindset. Going straight from there in to mindfulness which is kind of de-stress giving kind of a level playing field. From there, I do a little bit of movement and usually take a cold shower. Well, always happening, I have coffee going, and I think that is given obviously. Get cup of one of 19. And then from that, for my PM routine, I actually have a good set of priorities that after that morning routine is done, everything is set, I’m super focused, and I’m ready to dive into the deep work session in the morning in what I’m about to do.
Ryan: Nice. So, that’s actually interesting! That’s very different from mine. So, I think it’s good. Not everyone has the same morning routines.
Anthony: Exactly! And so, from yours, where did you start and where you at now?
Ryan: So, let me kind of tell what it looks like now. I think it is just as important as the things that I do as the things that I don’t do. What I mean by that is one thing that I have to change in my morning routine was I don’t look at my phone and I don’t look at social media. I don’t do that kind of stuff. So, that has totally eliminated from what I do right when I get off bed. Usually something that I did was I’ll be in bed, I’ll wake up, grab my phone, I would like look at you know, emails, Facebook or whatever and I would just like end up doing that for 20 minutes.
Anthony: It’s the worst.
Ryan: It’s the worst thing you could be doing in your life and I mean that sincerely because it is just starting you off from this like very distracted day. So, what I do instead is this – first of all, I don’t have notifications on my phone -we’ll talk about that later – but I get up, I go to the bathroom, I go downstairs, I make coffee, I drink the coffee out on my deck while I just sit there. I just sit there and I drink my coffee, then what I do once I’m done with my coffee, I do. Did we talk about this last night? I don’t like using the term meditation because it sounds like woohoo new age, like some, is this some spiritual thing. Is this like a…
Anthony: Well, I tried to sidestep that by saying I do mindfulness.
Ryan: Yes, you said mindfulness. I know what you meant. So, I would do meditation but I need to put an asterisk by that. I think the general sense of what meditation is not like accurate. It essentially is I use an app. I use Headspace – Headspace once in awhile. So, I use an app called Headspace, and what it is like a ten to twenty-minute session depending on how far you are into it you are where it is basically clearing out your mind, focusing your attention. I just don’t know how I can start my day without it now because it primes your brain for the rest of the day. So, I’ll do this coffee drinking or I just hang out, don’t do, no panicky stuff then I’ll do the mindfulness/meditation, then I do a basic like three to five-minute movement routine and I’ve made a video of this on my blog called my morning movement routines. I’ll do something similar to that and then I will get started with the rest of my day. So, that’s essentially what it looks like. Sometimes depending on how I’m feeling I’ll also do gratefulness type of exercises where I will just think about things that I appreciate and I’ll try to recreate the emotion of feeling of what that’s like so I start my day with sort of happy feelings I guess you could say.
Ryan: That’s a totally different way of starting your day than like getting in bed, looking on Facebook, looking at whatever thing is going wrong, looking at your email, and seeing all these… It is a complete 180 from that.
Anthony: So, like every day, when you wake up there are eventually going to be fires you need put out and stressful things that are going to pop out. The power of having your routine is being able to control your mindset before you start attacking those things. So, if you wake up and you immediately going to Facebook, social media, news stories, emails, whatever it may be or even straight into work, you have no frame of reference and no foundation of mental status to be able to approach that. And so, you are easily shaken, you are easily stressed, you are easily agitated. Having each of these morning routines for both of us has got a huge step in the right directions to be able to deal with things more effectively and with a kind of I guess better calmness.
Ryan: And I think the biggest thing that has change for me is really two things – I am more patient throughout the day now because of this and I don’t get easily aggravated like when I didn’t have these routines in the morning and I didn’t really spend the time doing this, I will be easily agitated by the smallest things and just doesn’t happen to me anymore.
Anthony: Right and so you’re going to be able to step back and be able to process things as they pop up instead of reacting to them in a kind of annoyed way.
Ryan: Yeah exactly. So, do you want to add anything to that?
Anthony: I think when I started learning about this stuff, it was a common trend that everybody that was super successful and getting a lot of stuff done was mastering their own routine in the morning and I forgot where I heard this but daily rituals… I think in Amazon, it goes through a bunch by I think by Mason Currey and goes throughout history like Benjamin Franklin, what his morning routines was, what his daily rituals were. When I was reading this book, it was a common thing that the most successful people on there had their mornings on locked down. They protected them every single morning, every single day for years and years and years. So, I thought, there might be something to this morning routine. So that’s when I started experimenting on them and it kind of building and testing since then.
Ryan: I think different things work for different people and the idea is everyone is not going to do it the same. But you do, you experiment, you find out what works for you and be consistent with it because the effects don’t happen after day one or day two. After couple of weeks, you really start to feel difference in your emotions and sort of how you think and how you react. It just does not happen right away.
Anthony: To see some… So, everyone is obviously individuals with what routines make them successful and set them up for the best throughout the day, I think there’s some commonalities here. Both you and I we don’t check anything. I think that is the biggest thing.
Ryan: Don’t get people access through morning,
Anthony: Your routine can’t be – first thing I do in the morning is check social media or email.
Ryan: It serves no purpose other than those apps are like turned into games because you want to see that little red notifications and it gives you this instant gratification but that really does not help you in anyway other than probably release some chemicals in your brain that make you like excited just like a game. I’m sure there are game developers that help them with their app that makes them addictive.
Anthony: So, clearly not dealing with manufactured emergencies or things that don’t set you up for success for the rest of the day. Like what I was saying earlier, I do a lot of journaling, setting up stage for my day. We both do kind of mental prep to get us in the right zone. And so, it’s all foundational stuff so that the rest of the day can be as intentional as possible and less reactionary. Does that make sense?
Ryan: It makes sense to me. So, what’s our weekly challenge?
Anthony: Our weekly challenge would be to make a routine for yourself and I think that this just could start with just one simple thing. It does not need to be super complex. Like I said I’ve refined mine in a kind of over course of the last few years. We just take some time to get up, we just take some time to do something for yourself, and not reacting to something, at least huge and be able to stick to that for the next seven days.
Ryan: What I might want to add to that too is don’t worry about it being this perfect routine and don’t feel like you have to make it perfect before you do it. Maybe you wake up thirty minutes before work right now, and for the next week that means just waking up an extra 45 minutes early so you don’t feel rushed and then you can start adding a thing or two. Make something over this next week and do it for seven days. And then start changing it, adding it, modifying it as needed but you can’t freestyle it until you have something sort of consistent to based off what you want to change.
Anthony: And don’t feel guilty if you fall off a routine. I know there’s a huge impact when I stick to my routine. That’s very very helpful. I know last year though when I was traveling, I would fall off then even when I return from traveling, I will be off for few days and I will be super anxious and aggravated and always feel like my days were not under control. So, I end up creating like a home away routine to stay on track but it is normal to fall off and get back on. So, do not be worried of that. But for the next seven days like the good doctor here is saying, start small and then add to that each week to see and start noticing differences.
Ryan: Awesome! So, that’s what we got for you guys this episode. Let us know in the comments or email, how the week went for you, what the routine looks like. Any feedback you have is appreciated. Until next time. Is that the way to end this?
Anthony: Yeah. Until next time.
Ryan: Thank you guys for tuning in to this episode of the Health Fit Business podcast. If you find it helpful, please share with someone that you think it would also help and leave us a five-star rating on iTunes, make sure also to go to healthfit.biz and sign up for the email notification to which you can find right on the homepage so that you get all the updated podcasts and blog post sent directly to you. Until then, we will see you next time.