Cusco Travel

In addition to serving as a gateway to near- by attractions like Machu Picchu and the Inca Trail, Cusco offers travelers a host of culturally enticing museums, cathedrals and markets. This city an excellent addi- tion to any itinerary. For outdoor enthusi- asts, the Cusco area presents a number of spectacular trekking opportunities. And for those who want to stretch their legs a bit but aren't up for a week-long adventure over mountainous terrain, the nearby Inca ru- ins of Sacsayhuamán, Q'enqo, Puca Pucara, Tambo Machay, Tipón, and Pikillacta and Rumicolca make excellent day trips.

In Quechua Cusco translates as "belly but- ton of the world," and at its height Cusco truly was the center of the great Inca Em- pire, which stretched across parts of South America from Northern Chile to Colombia. In terms of architectural prowess and po- litical importance, Cusco paralleled the well- known Aztec capital of Tenochtitlán as one of the great imperial capitals of America. Today, Cusco is known for its inviting and intriguing blend of Spanish and Inca culture, most evident where Spanish churches and convents have been built squarely on top of perfectly laid Inca walls. While the Spanish did their best to pillage and plunder the city, they failed to completely destroy the massive network of Inca stonework, which continues to withstand both time and the elements. The Spanish buildings in contrast have be- gun to crack and crumble.

The Quechua people, the present-day ances- tors of the Incas, have also been a city build- ing block, they bring the charm, humility and beauty that keep tourism booming in Cusco. Because the city is a popular destina- tion along the Gringo Trail, it has a variety of hotels and restaurants to accommodate any traveler's tastes, from world-class hotels to hostels the most miserly of backpackers will find affordable. Cusco is an extremely visitor-friendly city, with tour agencies on every block and very helpful locals. Most of the major Cusco activities are within walking distance of one another and can be covered in about half a day, though you may want to devote a little more time to browse the vari- ous shops and markets you encounter along the way. Some Cusco highlights include the Cusco Cathedral, Iglesia San Blas, San Blas, Qoricancha Templo del Sol and Santo Do- mingo, Museo Histórico Regional, Museo de Arte y Monasterio de Santa Catalina

Cusco History

Cusco is best known for its Incan and co- lonial periods; however, those two epochs represent only about one-third of Cusco's settled history. The city's first settlements, located in the eastern part of the current city, date as far back as 3,000 years. As a result, some consider Cusco to be the longest con- tinually settled city in the Americas. In the years those first residents, various settlers have come and gone, including the Wari invaders around 750 AD—a period which preceded the construction of the buildings which today are called Pikillacta.

The Inca Civilization began around 1200 AD, and with it came the development of Cusco into a major political and religious center, one that could serve a relatively large population. A large expansion phase began around 1400
AD, when the Incas laid out the city in the shape of a Puma, their sacred animal. The ex- pansion was short-lived as the Spanish would arrive next century, on November 15, 1533. Thus began violent and ruthless attempts to conquer the city. In 1536 the Incas rebelled against the Spanish in an attempt to regain control of the city. The ensuing war lasted 36 years, finally ending when the head of Túpac Amaru, the Inca dynasty's last emperor, was lopped off in Cusco's Main Square.

Cusco experienced a large earthquake in
1650, after which nearly every colonial build- ing needed to be rebuilt (further emphasiz- ing the quality of the Inca architecture, much of which remains standing today). A valiant attempt at emancipation was attempted in
1780 by José Gabriel Thupa Amaro Inga. When he was betrayed by his followers, and he and his whole family were executed in Cusco's Main Square. Independence was finally achieved in 1821, following a long, bloody process that served as the template for Latin America.

Once a stunning Inca capital, Cusco today offers one of the finest mixes of pre-Colum- bian, colonial and modern mestizo culture of any South American city. Cusco is often referred to as the archeological capital of South America. The colonial history of the city is not completely untouched, but the central historical area has not undergone an overwhelming number of alternations despite the high concentration of stores, hotels, restaurants, tour operators and other tourist-driven enterprises. A quick walk through the city allows visitors to see the influence of different periods of history with the naked eye. Inca ruins such as the Temple of the Sun contrast with Span- ish churches and mansions, underscoring Cusco's various phases of development.

Cusco's unique mix of Amerindian and mestizo culture has persevered despite a massive influx of tourism. The best ex- ample is Inti Raymi, an Inca tradition that celebrates the winter solstice, according to the ancient Inca sundial. Locals and tour- ists alike are welcome to participate in the day-long event, in a show of how Cusco has reconciled its indigenous history with its recent tourism boom.

Lake Titicaca and the founding fo Cusco

Legend has it that when the ancient sun god made his two children, Manco Capac and Mama Ocllo, they emerged out of Lake Titicaca and on an island in the lake, he gave them a great golden staff to be used for a specific task. The task? Founding the Peruvian Incans and finding the most ap- propriate location by sticking the staff into the ground. Manco and his sister, Mama, searched Peru high and low for the right spot, but the staff would not stick into the ground. Finally, they came upon the most beautiful place they had seen yet. They stuck the staff in the ground and it stuck. They founded the city of Cusco, conquering the tribes already living there and ruling them under the Incan Empire. Manco mar- ried his sister and they ruled side-by-side.

Some legends say that in the spot where they stuck the golden staff, Manco and Mama also built a Temple of the Sun dedi- cated to their father. If the legends are cor- rect Manco would have been ruling the In- cans in about the 12th century. During the
17th century, the Santo Domingo Church and Qoricancha were built on the site of the Temple of the Sun; the spot remains one of the biggest and most impressive tourist attractions in Cusco.

Getting To and Away From Cusco

For convenience sake, most people get to Cusco via airplane; a bus from Lima can cost $35 but takes 26 hours. You can break up the trip by stopping over in Nasca, but you would still have to leave at night to resume your trip. By contrast, a plane trip costs $70 and only takes an hour. Except for chartered planes, there are no international flights to Aeropuerto Internacional Velasco Astete in Cusco. The train stations, Estación de Huanchaq and Estación de San Pedro, connect to Aguas Calientes (Machu Pic- chu), Arequipa, Puno, and the Oriente (the Amazon jungle). There is also bus service between Cusco and those four regions.

Alejandro Velasco Astete International Airport

For those travelling to Cusco from Lima who do not want to take the over 24-hour, non-stop bus ride needed to access--or depart from--the region, there is the Ale- jandro Velasco Astete International Air- port. The airtime between the two cities is one hour. Freshly remodeled, this is one of the most modern of all Latin American airports; the only one featuring board- ing bridges between the terminal and the planes. It is named after a Peruvian pilot who in 1925 was the first man to fly over the Andes. The airport has mostly domes- tic flights, though it does receive some in- ternational charter flights. Due to its high altitude (10,860 feet / 3310 meters above sea level), all flights to Cusco from Lima leave in the morning. The airport is about three miles (5 kilometers) east-southeast of the city; a cab will take you there for 6 soles ($2), or you can take a bus for one sol. There are no hotels at the airport, so an early departure may end up choosing to sleep on the floors. It is safe and well-pa- trolled by guards. An ATM dispenses cash with most cards. A special feature of this airport is the domesticated and people- friendly alpacas that will greet you, and are open to both petting and pictures.

Getting Around Cusco

Most of what you will want to see in Cusco is within walking distance of the central Plaza de Armas, but if it is late, if you are in a hurry, or going to or from the outly- ing residential areas, there are plenty of cabs available. The tourist police recom- mend that tourists only use cabs that have the diamond-shaped sticker of official approval in their windshields. Apart from that, there are many combis or mini-vans, which can take you to the airport and other points around town.

Holidays and Festivals

Cusco plays host to several yearly festivals, some driven by Amerindian influences, others by post-Columbian traditions and some that blend both. The most well attended and most popular festival in Cusco is Inti Raymi, the yearly Inca festival celebrating the winter solstice on June
24, according to the Inca Sundial (modern sci- ence has since pinned the date to June 21).

Qoyllur Rit'i usually takes place on the Sun- day before Corpus Christi. People make the pilgrimage from all over to pray to the Lord of Qoyllur Rit'i who they believe has powers to bring them success in love, school, etc.

The festival is capped off by a procession on the final night when hundreds of people climb the surrounding glaciers and lug down huge icicles. The icicles are melted to produce holy water which is thought to help the sick com- munity members. As in pretty much all Latin American cities, Cusco lets loose for Carnival. The celebration peaks the Monday and Tues- day before Ash Wednesday and is a great time to visit Cusco if you want to party.

Likewise, Semana Santa, held during Easter, is celebrated all over Latin America. Cusco celebrates by holding numerous processions through the streets, including an Easter Monday procession led by El Señor de los Temblores (Lord of the Earthquakes). For the Santuranticuy festival, on December 24, hundreds of artisans head to Cusco's Plaza de Armas to spread their wares out on blankets. It is one of the largest craft fairs in Peru.

Cusco Services

Tourist Information Office
Saturday, 8 a.m.-2 p.m. Portal Mantas
117-A (next to the La Merced Church),als hall, Tel: 51-84-247-364. For tourist information and assistance.

Tourist Police
The following services may be helpful for tourists while in Cusco: Tourist Information Office Portal Mantas 188 (next to the La Mer- ced Church) Telephone: 51-84263-176 Hours: Monday-Friday, 8 a.m.-6:30 p.m., and Sat- urday, 8 a.m.-2 p.m. Tourist Police Saphi
510 Telephone: 51-84-249-654 The Tourist Police will provide information and will also investigate crimes that are committed against tourists, such as theft of property. More seri- ous crimes are handled by other law enforce- ment organizations. Immigration Av. el Sol
620 (1/2 block uphill from the post office) Telephone: 51-84-224-741 Hours: Monday- Friday, 8 a.m.-1 p.m. and 2-4:30 p.m.

Visas can be renewed for 30 days without leaving the country for $20. Monday - Friday,
8 a.m.-4:15 p.m. Av. el Sol 620 (1/2 block up- hill from the post office), Tel: 51-84-222-741

CIMA Hyperbaric Center
Cusco is often breathtaking…in more ways than one. Even the most athletic are not im- mune to high altitude sickness if they are not accustomed to high up climates. Altitude sick- ness a condition which can affect people at over 2,400 meters (8,000 feet) over sea level. Cusco is 3,536 meters (11,600 feet), and such symptoms as dizziness and fatigue can develop into high altitude pulmonary edema (HAPE) or high altitude cerebral edema (HACE). The CIMA Hyperbaric Center, with its hyperbaric chamber, has become one of the most respect- ed clinics in Cusco for treating high altitude sickness. They also provide any and all needed vaccinations and medical assistance relating to outdoor sports. 978 Avenida Pardo, Tel:
51-84-255-550, E-mail: This email address is being protected from spambots. You need JavaScript enabled to view it. , URL:

San Pedro Market / Mercado Central
(ENTRANCE: FREE) Located across from the San Pedro train station; a few blocks southwest of the Plaza de Armas, the central market offers one-stop shopping for the trav- eler with a grocery list and limited needs in the souvenir department. Though the Mer- cado Central is largely dedicated to sales of fruits, vegetables, meats and bread, there are a few vendors hawking souvenirs to those tourists who wander in. For practical goods, like socks or batteries, the Mercado Cen- tral gets the job done, although the range of goods is infinitesimal compared to Mercado Mollina. most markets in Peru, the Mercado Central has plenty of cheap local eats for the traveler with a sense of adventure and an iron stomach. Open Daily.

Cusco Tourist Ticket / Boleto Turístico Cusco
What is it? Even if you plan to visit only a few places in and around Cusco, it is wise to purchase the Cusco Tourist Ticket (Boleto Turístico Cusco, or BTC). It's the only way to get into some of Cusco's main attractions, and includes useful maps of the regions and the city. Although, recently the tourist ticket has changed and you have to buy tickets for the different sites individually. How much is them? $10 adults $5 students under age
26 with ISIC card Note: The ticket only lasts ten days but can be renewed at any one of the two offices below. Where can I get them? Although it's theoretically available from all the sites on the ticket, your best bet is to buy it from one of the following two tour offices in Cusco: OFEC Avenida El Sol 103, #106
Telephone: 51-84-227-037 Monday-Friday,
8 a.m.-5 p.m. Casa Garcilaso corner of Gar- cilaso and Heladeros Telephone: 51-84-226-
919 Monday-Friday, 7:45 a.m.-6 p.m., Sat- urday, 8 a.m.-4 p.m., Sunday 8 a.m.-noon. They cover Cusco Cathedral, Museo de Arte Religioso, Iglesia San Blas, Museo Histórico Regional Museo de Arte y Monasterio de Santa Catalina, Museo Palacio Municipal, Museo de Sitio Qoricancha Sacsayhuamán, Q'enqo, Puca, Pucara, Tambo, Machay, Pikil- lacta, Tipón and the Pisac, Ollantaytambo and Chinchero ruins.

Things To See and Do in Cusco

Plaza de Armas

With a commanding spot at the center of the city, the Plaza de Armas is perhaps the best point from which to start exploring the city. From here you can access all of the Cusco's major attractions, which spread out across the city along all four points of the compass. Within the Plaza de Armas you will find the Portal de Panes, Cusco Cathedral, Chapel of the Immaculate Conception, Chapel of El Se- ñor de los Temblores, Museo Inka, and Igle- sia de la Compañía de Jesús.

Following Callejón Loreto to the west of the Plaza de Armas will bring you to the spec- tacular stone walls of ancient Acclahuasi, or Temple of the Sun Virgins, where the Spanish built the Convent of Santa Catalina in 1610. Today about thirty sisters continue to live and worship here; inside is the Museo de Arte y Monasterio de Santa Catalina. South- east from the convent, at the intersection of Avenida El Sol and Calle Santa Domingo, is the complex of Qoricancha Templo del Sol and Santo Domingo, a wonderful example of the city's characteristic mix of Spanish and Inca cultures. Within three minute's walk of this architectural amalgamation is the Museo de Sitio Qoricancha, which offers an interest- ing display of various archeological artifacts.

To the southwest of the Plaza de Armas are the Iglesia y Convento de la Merced and the Plaza de San Francisco, where you will find the Museo y Convento de San Francisco. Fur- ther to the south is the Central Market, which is known for its quality alpaca goods and an- tique textiles. Another area of interest lies near the Plaza Regocijo, just a block south- west of the Plaza de Armas. In the southwest corner of the plaza stands the Museo Históri- co Regional, the residence of a prolific half- Inca, half-Spanish poet and author, and now the home to pre-Inca ceramics, Inca artifacts and numerous examples of Cusco's historic art. If you're in need of a drink but don't want to stray too far, then follow Calle Santa Te- resa from Plaza Regocijo to the House of the Pumas, a small café whose entrance sports six pumas carved by the Spanish during the rebuilding of Cusco. Not far from the café is the Iglesia de Santa Teresa, which features beautiful paintings of St. Teresa, usually illuminated by candlelight.

Wander northeast of the Plaza de Armas, along Calle Córdoba del Tucmán, and you'll stumble across Plaza Nazarenas, a small and quiet section of town that boasts the Chapel of San Antonio Abad, Museo de Cerámica, and Museo Taller Hilario Mendivil. This area also has four other important attrac- tions: the Museo de Arte Religioso, Hathun Rumiyoq, the most famous Inca passageway in the city; and Iglesia San Blas and San Blas, a bustling artisan neighborhood whose steep cobblestone streets offer fantastic views of the city. NOTE: Whether or not you plan to visit all the attractions in Cusco, it is worth purchasing the Cusco Tourist Ticket (Boleto Turístico General, BTG), which covers many of the historic museums, cathedrals, and ruins in the Cusco area.

Cusco Cathedral

Located in the center of Cusco on the Plaza de Armas, Cusco's massive stone cathedral is well worth a visit. Construction began in 1560; much of the stone used to build the ca- thedral was brought from Sachsayhuamán and other Inca sites. Time and earthquakes took their toll on the cathedral; an ambitious resotration project took place between 1997 and 2002. Much of the stonework has been shored up and the magnificent paintings have been delicately wiped clean of centu- ries of grime. Be sure to check out the Matia Angola bell in the bell tower, made with more than fifty pounds of gold. The entrance is no longer included as part of the Cusco Tourist Ticket. You now have to buy a ticket separately for 25 soles. Plaza de Armas.

Iglesia y Convento de la Merced

The Church and Convent of Mercy was orig- inally built in 1535, making it one of the old- est religious institutions in South America. It was rebuilt after an earthquake destroyed it in 1654, and is still host to the white-robed Order of Mercy priesthood. The impres- sively designed courtyard and select rooms, all filled with centuries-old religious art (in- cluding a 16th century menorah), are open to general public. The wall murals were origi- nally reproductions of Catholic iconography from the order's home in Seville, Spain, and they include what may be considered a very controversial depiction of the Virgin Mary. This is essential touring for those who want to understand Cusco's colonial past. Open 8 a.m. - 5 p.m. Closed Noon - 2 p.m. and Sundays. Manta 121 ,Tel: 51-8-423-1821.

Iglesia San Blas

(ENTRANCE: $5.50 or with BTC) Iglesia San Blas is just one of the Cusco attractions located in the bustling artisan neighborhood of San Blas. Built in 1563, Iglesia San Blas is thought to be one of the oldest parishes in Cusco. Although unremarkable from the outside, this small, white-washed adobe church houses, one of the most exquisite ex- amples of woodcarving in the world. Carved in a churrigueresque style from a single tree trunk, the famous cedar pulpit features in- tricately carved images of the Virgin Mary, apostles, cherubs, a sun-disc and bunches of grapes. Perhaps as interesting as the pulpit is the story that accompanies it. According to legend (you'll have to decide for yourself if it's true), the carpenter who created the pul- pit's skull was placed inside the masterpiece, at the top beneath St. Paul's feet. While you're looking for the skull (let us know if you find it!) be sure to check out the ba- roque gold-leaf main altar. Plaza San Blas.

Palacio Arzobispal / Museo de Arte Religioso

For art aficionados and architecture fiends alike, the Museo de Arte Religioso is one of the most interesting spots in the city. Like many other attractions in Cusco, the museum sports a rich cultural history that appears in both the architecture outside and artwork inside.

The museum itself is located inside the Pala- cio Arzobispal, which sits adjacent to Hatun- rumiyoc, a magnificent pedestrian alleyway lined with Inca stone masonry. The name Hatun Rumiyoc means "Street with the Big Stone," which is a reference to the massive
12-sided stone situated perfectly in the cen- ter of the wall. Originally the site of Inca Roca palace, the building has also served as the residence of the former Spanish marquis and the Archbishop of Cusco.

Today, this building houses a collection of colonial religious paintings. One room in particular is filled with paintings by Marcos Zapata, an 18th century mestizo artist whose work often mixed indigenous elements with religious themes. In addition to the artwork, you're sure to admire the Moorish-style doors, ornately carved cedar ceilings and spectacular stained-glass windows. For a breath of fresh air, step out into the court- yard, adorned with blue and white tiles from Seville. Monday-Saturday, 8-11:30 a.m., 3-5:30 p.m., Corner of Hatun Rumiyoc and Palacio, Tel: 51-8-422-5211.

Casa Garcilaso / Museo Histórico Regional

Formerly the residence of one of Peru's most famous writers and Inca historians, Garcilaso de la Vega, the Museo Histórico Regional now offers an excellent review of Peruvian history, from pre-Inca civilizations to the Inca and colonial periods. Though the mu- seum is not particularly well labeled, it does have interesting displays of Inca agricultural tools, colonial furniture and paintings, in- cluding a mummy with braids 1.5m long and photos of the damage incurred after the 1951 earthquake. In terms of Cusco attractions, this is an excellent place to start, as it pro- vides a thorough archeological overview of the Chavín, Moche, Chimú, and Chancay cultures, in addition to exhibits that trace the evolution of the Cusqueña School of paint- ing. Whether you're an avid historian, or just want to learn more about Peruvian culture, plan to spend a couple of hours exploring the exhibits. Plaza Regocijo (corner of Gar- cilaso and Heladeros), Tel: 51-84-223-245, Monday-Saturday, 8 a.m.-5 p.m.

Museo de Sitio Qoricancha

Located under the garden below Santo Do- mingo, the Museo de Sitio Qoricancha consists of three small rooms, which contain a pre-Columbian collection, Spanish paintings from the 18th century and photos of the ex- cavation of Qoricancha. Although it is one of the smaller attractions in Cusco, this muse- um also has a decent collection of ceramics, metalwork and textile weavings dating back to Inca and pre-Inca civilizations. Avenida El Sol (across from Qoricancha).

(ENTRANCE: $15 or with BTC) Perched forebodingly in the hillsides rising above Cusco, the fortress of Sacsayhuamán make up some of the most impressive and closest ruins in the area. Few structures now re- main inside, but the massive 20-meter-high outer walls that zigzag together like razor- sharp teeth have stood stalwartly against past battles, earthquakes and time.

Emperor Pachacútec began building the hillside citadel in the 1440s, but the massive complex wasn't completed for almost anoth- er 100 years. Every Inca citizen was required to spend at least a few months a year build- ing it, which involved dragging the massive stone blocks (one block is estimated to weigh an astounding 300 tons) via a system of log sleds and levers from as far as 32 kilometers away. Legend has it that 3,000 people died while dragging a single stone into place. Dur- ing Manco Inca's great rebellion, the fortress was the scene of a massacre of an estimated 1,500 Inca soldiers who became trapped in- side the three stone towers. Rather than face death at the Spaniards hands, many Incas leapt to their deaths from the high towers. The next morning condors feasted on the pile of corpses; the image was captured for- ever on Cusco's coat-of-arms.

Even today engineers marvel at the scope and scale of the ruin's stonework, which fits together perfectly without mortar. Like oth- er ruins in the Cusco area, Sacsayhuamán exemplifies the Inca's extraordinary archi- tectural prowess. A huge trapezoidal door leads into the ruins from the walkway. From here you can explore inside the ruins, which once consisted of an intricate network of small streets and buildings overshadowed by three main towers. Today, adjacent to the grassy esplanade in front of the main defen- sive walls, is Rodadero (Sliding Place), an in- tricately carved volcanic outcrop where the Inca throne once stood. In ancient times, this area was probably used for ceremonial gath- erings. Even today you may be lucky enough to catch one of the many sun ceremonies still

held throughout the year. If you can, plan to visit the ruins around the Inti Raymi festival held in June, during the summer solstice. From Sacsayhuamán you can also reach the Inca ruins of Q'enqo, Puca Pucara, and Tambo Machay. 2 kilometers from Cusco, getting there: From the Plaza de Armas, it's a 45-minute steep climb 2 kilometers uphill. Follow Calle Suecia to Calle Huaynapata, to Calle Pumacuro, which winds its way uphill past a small café. From the café it's about a 10-minute walk via signposts. Travel tips: Night tours available 8-10 p.m., but bring a flashlight and some friends.

(ENTRANCE: $10 or with BTC) The temple and amphitheater ruins of Q'enqo are locat- ed east of the giant white statue of Christ, perched on the hill next to Sacsayhuamán, and are only about a 20-minute walk from the famous fortress ruins. The Q'engo ruins derive their name from the Quechua word meaning "zig-zag," a reference to the series of perfectly carved channels adorning the upper western edge of the temple's stone. In ancient times these channels probably flowed with chichi, sacrificial llama blood used by priests during annual fertility festi- vals and solstice and equinox celebrations. In addition to the channels, Q'enqo sports a series of intricately carved designs, includ- ing steps, seats, geometric reliefs, pumas and condors. The hollowed-out limestone outcropping which comprises the main al- tar emphasizes the importance of the Rock Cult in Inca cosmological beliefs, and simi- lar rock carvings can be found throughout the surrounding foothills. The complex also offers visitors the opportunity to explore a series of caves and tunnels beneath the rock. If you're up for a walk, you can also access the ruins of Puca Pucara and Tambo Machay from here. Near Sacsayhuamán ru- ins, to get there follow the signs posted on the main road from Sacsayhuamán.

Puca Pucara

(ENTRANCE: $7 or with BTC) Though per- haps the least impressive of the ruins around Cusco, Puca Pucara offers stunning views of the Cusco Valley and glaciers to the south. Located about 11 kilometers outside the city, right beside the main Cusco-Pisac road, the ruins can also be reached via a one to two hour cross-country walk uphill from Sacsay- huamán and Q'enqo. In Quechua its name means Red Fort, and the complex was prob- ably used by Emperor Pachacútec as a tam- bo, or out-of-town lodge. It's likely that the Emperor's court was stationed here when the Emperor came to visit the nearby baths of Tambo Machay. Beneath the complex there are several chambers to explore; the platform on top offers spectacular views. To get there go 11 kilometers from Cusco down the Cusco-Pisac road.

Tambo Machay

(ENTRANCE: $10 or with BTC) Located just a 15-meter walk along a sign-posted path from the main road past Puca Pucara, Tambo Machay ruins are one of the more impressive examples of Inca baths, which can be found at nearly every important Inca temple, in- cluding Pisac, Ollantaytambo, and Machu Picchu. Water was worshipped by the Incas as a vital life element, and the painstakingly carved network of aqueducts and canals that comprise these baths are a reminder of their fascination with water. The complex consists of three tiered platforms which ingeniously channel spring water into three impressive waterfalls. All of the waterworks still func- tion today. The quality of stonework indicates that the site was probably restricted to higher nobility, who might have used the baths only on ceremonial occasions. The site also has an impressive Inca wall that rises above the cer- emonial niches. Near Puca Pucara.

Pikillacta and Rumicolca

(ENTRANCE: $7 or with BTC) Much of the ancient Inca's organizational expertise and city planning abilities originated from the pre-Inca Huari Empire, which dominated the lands of Peru from 500 to 1000 A.D. An interesting example of Huari engineering is Rumicolca, an ancient aqueduct poised on a valley along the side of the high- way, about 32 kilometers (22 miles) from Cusco. After their rise to power, the Incas converted this ancient water channel into a massive gateway to Cusco. Not far from Rumicolca is Pikillacta, the largest provin- cial outpost ever built by the Ayacucho- based Huari and one of the only pre-Inca sites of importance near Cusco. Were it not included on the Cusco Tourist Ticket, this 47-hectare, adobe-walled compound might go unnoticed; and, it affords visitors a great opportunity to check out pre-Inca architecture. Though little is known about the site's history, we can tell you that the little turquoise figurines displayed in Cus- co's Museo Inka, were discovered here.

Gringo Alley

Taxis won't drive up it, and you'll have a hard time finding your hotel if it's on it, but for some reason the tight, narrow cobblestoned street, Calle Procuradores, just off the west side of Plaza de Armas is known among lo- cals as "Gringo Alley." Unless your hostel is down the alley, you're likely to pass by the unassuming entrance, which looks like a barren road. But take a stroll down and you will find a handful of charming hostels, a slew of authentic artisanal shops, several Internet cafés and a few great, mouth-wa- tering, mid-range restaurants and bars you won't want to miss. Its tall colonial buildings and narrow streets capture the air of old Eu- rope. Calle Procuradores leads to a maze of small, seemingly endless alleys where you'll find even more shops and hotels. The nick- name, Gringo Alley may be a bit deceiving since it's not really all gringos; in fact, it's less gringo than the tourist glitz of Plaza de Armas. So, what makes this quaint sector a gringo zone exactly? Well, it is where grin- gos have been going in recent years to get away from the hustle of the Plaza de Armas and, of course, it has a steady flow of tour- ists. Whoever started this trend was on to something—it's close to everything a tourist needs, but feels more like a piece of San Blas.

San Blas

Characterized by steep cobblestone alleys with spectacular views of the city, San Blas is one of the oldest and most picturesque neighborhoods in Cusco. A thriving artistic community lives here—some families have been operating in San Blas for decades— and it is known for producing fine tradi- tional and contemporary artwork. As many streets are pedestrian-only, San Blas is an excellent place to explore on foot. A relaxed stroll through streets lined with studios and workshops is a great way to soak in the artis- tic atmosphere and do some window-shop- ping. While you're in the neighborhood, you may want to head over to Iglesia San Blas, home to one of the New World's most fa- mous woodcarvings. As you wander, be sure to look out for your belongings, as tourists aren't the only people scoping out the area; thieves operate here too.

The Stone Puma

North of Cusco's Plaza de Armas towards Cuesta San Blas, you will come upon one of the most haunting tokens of a civiliza- tion: the foundation for the one-time pal- ace of 14th century Incan ruler Inca Roca. Throughout Cusco, the Spanish attempted to establish their hegemony by demolishing a century's worth of physically impressive architecture from the Incan and pre-Incan civilization. But they couldn't quite destroy it all. The stone blocks were too large, too heavy and, above all, too tightly fit. The wall on Calle Hatun Rumiyoc is particu- larly fascinating; locals will approach you and point out how the Incas were able to so tightly fit irregular blocks of stone, is a mystery yet to be solved by archaeologists and architects. The stones have the distinct outline of a puma, an animal considered sacred in Inca religion. The original city of Cusco itself is also supposed to resemble this animal. At the wall, the animal is seen in a crouching position. The smaller stones at the base of the wall serve as a reminder of Incan ingenuity, in that they functioned as shock absorbers for the wall itself, which accounts for how it endured though all the earthquakes in the region's history.

(ENTRANCE: $7 or with BTC) Located 23 kilometers southeast of Cusco, these ruins are not particularly popular among travelers who want to visit some of the bigger-name ruins around the Sacred Valley area. Despite its position off the beaten tourist trail, this extensive temple complex is one of the best examples of Inca stonemasonry, and some might say it is equal to the more celebrated ruins of Pisac, Ollantaytambo, and Chinche- ro. The temple includes well-preserved agri- cultural terraces, baths, irrigation canals and aqueducts that emphasize the Inca's skillful building technique. The ruins can be reached via a steep one-hour climb up a lovely path, or up a dirt road by car. If you're feeling es- pecially agile, you can check out the ruins located about a 2-hour climb above Tipón. Note: It's virtually impossible to visit the ruins during the rainy season. 23 kilometers (14 miles) southeast of Cusco.

Qoricancha Templo del Sol and Santo Domingo

Of the numerous attractions in Cusco, this should be on the top of your list. Once home to nearly 4,000 of the Empire's high- est ranking priests and their attendants, Qoricancha was an extraordinary display of Inca masonry and wealth. Dedicated to the worship of the sun, the Temple of the Sun was the main astronomical observatory for the Incas. The complex also included smaller temples and shrines dedicated to the worship of less important deities of the moon, Venus, thunder, lightning and rain- bows. In Quechua its name means Golden Courtyard, which is an appropriate title for a temple once adorned with gold panels, life-size gold figures, solid gold altars and a gigantic golden sun disc all intended to re- flect sunlight and drench the entire temple in golden light. During the summer, light enters a strategically placed niche, where only the Inca Chieftan was allowed to sit.

When the Spanish ransacked the city during their conquests, this glorious shrine to the sun was stripped of its golden accoutrements and most of its aesthetic glory. The Temple of the Sun was awarded to Juan Pizarro, younger brother of Francisco, who willed it to the Dominicans after he was wounded during the siege of Sacsayhuamán. Eventu- ally the temple's carefully constructed stones were used as the foundation for the Convent of Santo Domingo, a baroque church built in the 17th century.

Today the site of Qoricancha and Santo Do- mingo is a magnificent testament to the cul- tural collision that occurred when the Span- ish descended on the Inca Empire. Recent excavations have uncovered five chambers once belonging to the temple, in addition to some of the best stonework visible in Cusco. The sex-meter curved wall beneath the west end of the church, which has withstood repeated earthquakes, is perhaps the best example of Inca masonry this site offers. Excavations below this wall have uncovered a garden of gold and silver animals, as well as maize and other plants. Another remark- able stretch of Inca masonry extends from Calle Ahuacpinta, located outside the tem- ple to the east of the entrance. Though not as spectacular as either Qoricancha or Santo Domingo, the nearby Museo de Sitio Qori- cancha offers visitors a chance to further investigate and explore the development of Inca and Spanish cultures in the area. Open
8 a.m. - 5 p.m., Sunday 2 - 4p.m.Plazoleta Santo Domingo, Tel: 51-8-422-2071.

Museo de Arte y Monasterio de Santa Catalina

(ENTRANCE: $3, no longer included on BTC & closed for renovation at time of writing) Built by the Spanish between 1601 and 1610 on top of Acllahuasi, where the Inca emperor once housed his chosen Virgins of the Sun, this convent and museum houses an inter- esting collection of colonial and religious art. Like other attractions in Cusco, the museum has a number of pieces from the Cusqueña School, an art movement emphasizing the union of both Inca and Spanish culture. In addition to baroque frescoes depicting Inca vegetation, the chapel also houses macabre statues of Jesus, beautifully painted arches and 17th century tapestries. Perhaps the highlight of this site is a series of 3-D figu- rines which recount the life of Christ. Objects such as this were popular devices used by the Catholic Church's "traveling salesmen," who were responsible for converting many of the indigenous people throughout Peru. Santa Catalina Angosta, Tel: 51-84-226-032.

Museo Inka

For spectacular views of Inca artifacts head over to Museo Inka. This recently renovated colonial home, run by the Uni- versidad San Antonio de Abad, is located down an alley to the left of the Cusco Ca- thedral. Focused on the development of pre-Inca and Inca culture, the museum contains an intriguing collection of jew- elry, ceramics, textiles, mummies, tre- panned skulls, and a number of metal and gold pieces. Explanations are in English. Be sure to check out the stunning col- lection of miniature turquoise figures, among other examples of offerings to the gods. You may also have a chance to par- take in the weaving demonstrations that take place in the courtyard. Among the at- tractions in Cusco, this museum is famous for housing the world's largest collection of wooden queros, which the Incas once used for drinking. Allow 1 ½ to 2 hours to see the whole collection. Cuesta del Alm- irante 103, Tel: 51-84-237-380.


Do you have one of these? Or do you know someone who does?

Some people are born with tiny, barely visible holes above their ears.

It affects a very small percentage of people and is called preauricular sinus.

In the UK, just under one per cent of people have them. In the US, the frequency is lower, and in Asia and parts of Africa, around four to ten per cent of people may be affected.

Simply put, the malformations are 'nodules, dents, or dimples' that are exposed anywhere around the external ear – specifically, where the 'face' and the ear cartilage meet.

The preauricular sinus is, technically, a hereditary birth defect that, according to The Mirror , was first documented by a scientist called Van Heusinger in 1864. Usually they're found on one side, but up to 50 per cent of people have them on both.

But if you are part of the one per cent, there's not really anything to worry about. They might be linked to other things, but don't tend to cause problems. The most likely issue is for the holes to become infected, something that's easily treated with antibiotics.


GMO's, Label, Labeling Law, Monsanto, Vermont -

The Little Green Giant takes on Monsanto!

And now, by an overwhelming majority, the Vermont House (114-30) and Senate (26-2) have passed a GMO labeling law that will be signed by Governor Peter Shumlin. This is the first GMO labeling law to pass in the U.S. without contingencies attached to it.  Maine and Connecticut passed labeling laws in 2013 but both contain “trigger” clauses that require neighboring states to pass similar legislation before they can take effect. The idea behind this type of stipulation is to share the burden of expenses when Monsanto and the Biotech bullies sue the state(s).  Vermont, with 90% of its people in favor of a GMO labeling law, has decided to play David to Monsanto’s Goliath and go toe to toe with the Biotech behemoth. A special fund has been set up to help defray the costs for Vermont’s legal defense against the inevitable lawsuits.

There are currently 64 countries with GMO labeling laws. The list includes Australia, Brazil, China, the European Union, India and Russia as well as smaller countries like Bolivia, Kenya and Thailand. Many of these countries are applying the Precautionary Principle, which states that when an activity raises threats of harm to human health or the environment, precautionary measures should be taken even if some cause and effect relationships have not yet been fully established scientifically. Unfortunately in the U.S., this policy is rejected by corporations and government regulators who prefer cost-benefit analyses with much lower standards. Environmental contaminants such as arsenic, DDT, nicotinoid , organophospate and methylcarbamate pesticides as well a myriad of other toxins were all approved using these substandard parameters.

Kudos to Vermont for passing a law as sweet as the syrup it is famous for. As Governor Shumlin said in a statement: “I am proud of Vermont for being the first state in the nation to ensure that Vermonters will know what is in their food. Vermont has led the local food movement that is better connecting people nationwide with the food they eat.”


Least-squares adjustments of observations of waves of the P groups at central and southern California stations are used to obtain the speeds of various waves. Only observations made to tenths of a second are used. It is assumed that the waves have a common velocity for all earthquakes. But the time intercepts of the travel-time curves are allowed to be different for different shocks. The speed of P̄ is found to be 5.61 km/sec.±0.05. The speed for S̄ (founded on fewer data) is 3.26 km/sec. ± 0.09. There are slight differences in the epicenters located by the use of P̄ and S̄ which may or may not be significant. It is suggested that P̄ and S̄ may be released from different foci.

The speed of Pn, the wave in the top of the mantle, is 8.02 km/sec. ± 0.05. Intermediate P waves of speeds 6.72 km/sec. ± 0.02 and 7.24 km/sec. ± 0.04 are observed. Only the former has a time intercept which allows a consistent computation of structure when considered a layer wave. For the Berkeley earthquake of March 8, 1937, the accurate determination of depth of focus was possible. This enabled a determination of layering of the earth's crust. The result was about 9 km. of granite over 23 km. of a medium of speed 6.72 km/sec. Underneath these two layers is the mantle of speed 8.02 km/sec. The data from other shocks centering south of Berkeley would not fit this structure, but an assumption of the thickening of the granite southerly brought all into agreement.

The earthquakes discussed show a lag of Pn as it passes under the Sierra Nevada. This has been observed before. A reconsideration of the Pn data of the Nevada earthquake of December 20, 1932, together with the data mentioned above, leads to the conclusion that the root of the mountain mass projects into the mantle beneath the surface layers by an amount between 6 and 41 km.

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Treating Road Rash

sacramento motorcycle injury

Road Rash Treatment Tips for Motorcyclists

When a motorcyclist gets into an accident, he is at the mercy of friction and gravity. The road becomes like a grinding mill, potentially causing road rash – skin abrasions caused when a rider hits or scrapes exposed skin against the road after going down.

Road rash may not be as devastating as a traumatic brain injury or limb loss, but it can be painful, to say the least. Depending on its severity, a road rash can result in anything from a minor scrape that heals quickly without leaving a trace to extreme skin damage that leads to permanent scarring. The last requires professional medical intervention, but more minor wounds can be treated at home with over-the-counter ointments and bandages.

If you have suffered minor to moderate road rash after a motorcycle crash, you should properly treat your wounds by following the steps below:

  1. Clean your wound. You can use drinking water, either from a clean bottle or a nearby source, to flush out dirt and debris. If the wound is really dirty, use a specialized wound cleanser, such as Skintegrity or Shur-clens. Do NOT use peroxide and avoid scrubbing too hard. If the cut is deep, stop what you’re doing and go get medical attention immediately.
  2. Dress your wound. For minor road rash treatment, apply a thick layer of antibiotic ointment and then cover the wound with a loose, non-stick dressing like Tefla. Change the dressing daily until healed. For more serious wounds, consider using more advanced dressings like Tegaderm or Duoderm.
  3. Watch for signs of infection. If you experience any increases in pain, swelling, redness, or smelly discharge, see a doctor.
  4. Keep your wound moisturized. Massaging your wound regularly with a moisturizer will help prevent scarring.
READ  Making a Motorcycle Survival Kit

If you have suffered road rash and/or other injuries in a motorcycle accident, contact Wilshire Law Firm for assistance. You may be entitled to compensation for medical bills, lost income during recovery, pain and suffering, and more. Our number is (800) 522-7274. We offer FREE case evaluations.

Free Case Consultation


The Boss thrilled the crowd with a hits-packed, three-hour long gig with his E Street Band, and fans were left delighted when he introduced stars including Rage Against The Machine's Tom Morello and John Fogerty to join him onstage in Hyde Park.

However, Springsteen kept his biggest surprise until the end of the concert, when Sir Paul McCartney walked out for the encore.

They sang I Saw Her Standing There and Twist and Shout, but before the superstars could address the crowd, their microphones were cut off due to strict timings for the show.

The crowd chanted, "Turn up the sound", and the pair carried on singing despite the loud speakers being switched off.

E Street Band member Steven Van Zandt was left fuming by the curfew enforcement, and took to his page after the concert to express his anger.

In a series of posts, he writes, "One of the great gigs ever in my opinion. But seriously, when did England become a police state? We break curfews in every country... We would have been off by 11 if we'd done one more. On a Saturday night! Who were we disturbing?

"Hard Rock would have let us play all night. There's no grudges to be held. Just feel bad for our great fans. Hard Rock is cool. (Promoter) Live Nation is cool. It's some City Council stupid rule."


GenF20 Plus Reviews

GenF20 HGH Plus

Unconventional Ways For Seniors To Get Great Exercise

There are many stereotypes and myths about growing older, mostly about not being able to see or hear. These days, however, many people are smarter, more informed and more proactive about how they approach getting older and living more thrilling, full lives. Following is some advice to help you be among those who enjoys life to its fullest as you age.

Sleep at least 8 hours every night to fight aging. Your body regenerates itself while you sleep; if your skin to look its best, getting a good night’s sleep is important. The general recommendation is to get at least eight hours of sleep a night.

Starting and keeping good relationships is a vital part of the growing older process. Being an active community member has been linked to increasing your years and living healthier. To get the most out of your social time, strengthen and tend to your closest, most intimate relationships, especially with those whose doors are always open.

The amount of exercise you need increases with your age. As you age, your body needs more activities to help it remain flexible and strong. Try walking quickly for 30 minutes, five days per week. Mix in some strength training exercises at least two times per week. Your body will stay fit, helping you to avoid a myriad of other issues associated with aging.

One main factor that shortens our life is the quantity of sugar we consume. The aging process is accelerated and your lifespan reduced with excessive sugar consumption. This link between sugar and reduced lifespan has been studied and clearly proven.

If you are taking care of a loved one who is elderly and who requires constant care, it can be hard to be present all the time. Consider finding help if you feel like you need a break. This allows you to spend the day completing long-neglected errands while your ward enjoys an exciting change of environment.

It is normal for people to gain weight as they grow older. If you maintain your weight, your risk of stroke, diabetes, certain cancers, and high blood pressure will be lower. To keep yourself at an optimal weight, you should have a regular exercise regimen, as well as make smart food choices.

TIP! Monitor your blood pressure regularly. For most people there are no warning signs to signal that you have high blood pressure.

You actually need to exercise more as you get older. Even though you will not be doing things as easily as you may have when you were young, you are still able to do exercises that will increase your heart rate. Walking is one exercise almost anyone can do. Look for a gym with a pool if you like to swim. In the home, stretching is good to keep the muscles limber. When your grandchildren go on a bike ride, join them. There are many fun ways to incorporate exercise into your life.

Physical Activity

The person who keeps moving and stays active, ages well. Physical activity keeps the mind sharp and the body in shape, guaranteeing a more attractive appearance and youthful feeling. A sedentary lifestyle can actually amplify the effects of getting older. Find a physical activity, or activities that you enjoy and do it every day.

TIP! Drink as much water as possible. You can become dehydrated more quickly when you age, you should get enough water.

Try not to think about the numbers in your age. Your age in numbers shouldn’t hold much importance to you, especially if you are bothered by it rather than proud. The old adage, “You’re as young as you feel” is very true. Your chronological age is just a number; you may feel like you are much younger. It is important to not let your age dictate how you act and feel.

Click here to learn how GenF20 can help you to be young again


Currently viewing the tag: "self-care"

Moringa olifera Lam is a vegetable from the Brassica order. It is a small tree native to the sub-Himalayan region commonly used as a vegetable amongst the local people. Uniquely every part of the plant is edible; leaves, roots, seed, bark, fruit, flowers and the immature pods. Labelled as a superfood lately the Moringa has surged in its popularity and use.  Traditionally used as an Indian medicinal herb is usually found in tropical and subtropical countries, now most commonly found in both India and the Philippines but its cultivation has spread to other countries in Asia, Africa, Central America and the Caribbean islands.

Widely known for good health it has it is referred to as ‘the miracle tree’. For centuries it has been used for its anti-inflammatory, anti-spasmodic, anti-hypertensive, anti-tumour, anti-oxidant, anti-pyretic, anti-ulcer, anti-epileptic, diuretic, cholesterol lowering, renal, anti-diabetic and liver protective actions. Due to these amazing abilities it has been used to treat a variety of ailments, such as skin infections, anaemia, anxiety, asthma, blackheads, blood impurities, bronchitis, catarrh, chest congestion, cholera and many other illnesses.

Densely packed with Nutrition

Moringa is claimed to be ‘the most nutrient-rich plant yet discovered’. The reason for this is because it is densely packed with nutrients. Most greens constitute 90% water and 10% nutrients, in comparison moringa leaves are 80% water and 20% nutrients. This includes many essential nutrients such as, vitamins (B6, C,B2, A) , minerals (iron, magnesium, zinc), proteins and omega 3 and 6 fatty acids. Leaves are most commonly used part of the plant for nutrition and traditional medicine use because they are rich in protein, mineral, beta-carotene and antioxidant compounds.

High in Antioxidants

Naturally the trees are able to withstand environmental stresses, diseases and attack from pests due to a defense mechanism gained from phytochemicals, which includes antioxidants and other defence compounds. This benefit is gained when consumed by people. The tree stores these phytochemical compounds in an inactive form. When chewed or crushed by an insect the compound is activated through enzymatic action and released, thus deterring the insect with a bitter or spicy taste.

In the human body these same compounds act a potent anti-inflammatory, useful for combating conditions like cancer, diabetes or arthritis which are associated with chronic inflammation. In addition to vitamin C and beta-carotene it also contains powerful antioxidants like, Quercetin and Chlorogenic acid. A state of constant inflammation contributes to improper functioning and processing by the body therefore reducing the body’s ability to recover and heal.

In one study participants with type 2 diabetes were given 8gms of moringa daily for two months found that their glucose levels decreased by 28%.

Health Benefits

  1.   Regulate blood sugar levels: Isocyanates present in the plant helps to lower blood sugar levels in diabetics.
  2.   Lowers cholesterol levels through its anti-inflammatory effects
  3.   Improves anaemia: 100gms moringa leaf contains 28gms of iron.
  4. Water purification: moringa seed powder can be used to clarify and purify water by lowering bacterial concentration, making it safe for drinking.
  5. Enhances lactation; traditionally used to increase milk production in mothers.

Moringa can be extremely useful to improve nutritional health. In particular if there are underlying conditions with chronic inflammation. There is proven evidence on its role in benefiting diabetes, lowering cholesterol and as a water purifier.

Health benefits of Moringa oleifera. Abdull Razis AF et al. Asian Pac J Cancer Prev. (2014)

Cultivation, Genetic, Ethnopharmacology, Phytochemistry and Pharmacology of Moringa oleifera Leaves: An Overview.Leone A et al. Int J Mol Sci. (2015)

What do other people think about happiness?

Here are a few quotes

Start your happiness mission today!

Make a Happiness plan

  6. Socialise and enjoy time with family and friends.

Having depression comes with the feeling of being helpless when medication is your  only option. Thankfully, you are not limited to this and there are a number of therapies that can be used. These therapies can do a lot to fight back and they range from direct effects on brain chemicals responsible for mood, mind-body and physiological changes. Not all therapies are suitable for everyone, but most people will find that there will be some that will work for them.

Life Style Changes: Eating well, physical activity and getting sleep are crucial to good mental and physical health. Trying something new and set (realistic) goals for personal achievement.

Laughter Therapy: Develop a good sense of humour and laugh. Laughing gives you an instant hit of dopamine, a chemical in the brain that controls feelings pleasure and reward. Of course, laughing by yourself may be hard to achieve, so you can try to use a laugh phone app. One study by Loma Linda University researchers found that even the anticipation of a jovial laugh reduces the levels of stress hormone cortisol, which increases when you are anxious.

Planned rest and relaxation:  A planned period of relaxation “Time for myself” has profound benefits. This can be anything from 3 mins of quiet contemplation or 30 min of meditation, yoga, walking, tai chi, or anything you find therapeutic and relaxing e.g. reading, dancing, gardening or singing. Researchers have found that after a period of relaxation, shy men with social anxiety had lower heart rates after they interacted with people.

Essential Oils: Essential oils like lavender, chamomile, ylang ylang and bergamot are good for treating depression. Lavender has a calming effect and can be safely used in the home. A drop on the collar bone or on the chest, or gently rubbed into either side of the temple.  The odour is extremely relaxing and studies have shown that it induces calm.

Grounding: In the event of an anxiety attack  “do something tangible” to distract your brain e.g. pick up a pen and run your fingers along it, hold a ball or a paper weight in your hand. This works because your brain cannot be in two places at the same time and it will shift negative catastrophic thoughts.

Acupressure: Stimulating acupuncture points are known to make positive changes to pain and stress, as well as promoting relaxation. It also deactivates the ‘analytical brain’ which controls anxiety and worry. Research also shows reversal of stress related behaviour changes and biochemistry. Applying finger pressure, with tiny circular movements for a few minutes will stimulate the points. Stimulating these points can also be used as a grounding technique. Some useful points are; Lu 1, P6, LI4.

P6 acupoint.jpg Lu1 point Li4

Yoga: Research has found that yoga boosts levels of the amino acid GABA are higher in those that carry out yoga. GABA is essential for brain function which helps promote a state of calm in the body. Low levels of GABA is associated with anxiety and depression. Here is a video on yoga breathing techniques to reduce anxiety.

Tai Chi and Qi Qong: Tai Chi and Qi Qong is a form of mind-body exercise that originated from China. It is a form of ‘mindful exercise’ using slow meditative movements and breathing. Beneficial effects include; lowering of blood pressure, greater physical functioning and more likely to have reduction in depression symptoms. Here is a tai chi video you can try.

Tea: Chamomile is a good anti-anxiety tea with mild relaxing effects. Green tea is rich in L-theanine amino acid which lowers heart rate, blood pressure and ease anxiety. Lemon Balm has sedative effect therefore calms the nerves, but also beneficial for digestion.

Face the fear: Sometimes it helps to confront your ‘fear’. Understanding what you are scared of can best way to allay your anxiety. Talk to a friend or a mentor.

Supplements: There are a variety of supplements that can help anxiety and depression disorders. These include; multivitamins, essential fatty acids, B-complex, L-Theanine, GABA, 5-HTP and St John’s Wort. It is important to remember that supplements can interact with other medication therefore consulting a knowledgeable health professional is essential.

It does take effort to help yourself, but once you get started it becomes easier and gradually you will start to have Fun. when you reach this just remember “don’t stop” !

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Software Developer – Bellevue, WA

Macropace Technologies

Software Developer

Bellevue, WA

Fulltime position

Job Description:

Minimum Requirements:
Must have a minimum of a Bachelor’s Degree in Computer Science, Computer Engineering or related field.
1 year of experience with the following:
Programming languages such as C#, C/C++, C, Java, and Python
DevOps tools such as PowerShell, TeamCity, MS Build, and Git
Web development technologies such as HTML, CSS, JavaScript, .NET, Node.js, databases, HTTP, REST, JSON, and XML

Preferred Qualifications:
Web-based collaboration tools, such as JIRA, Wiki, Confluence, SharePoint and Rally
Infrastructure, build systems, source control systems, database systems, and web technologies

Highly motivated self-starter capable of working independently as well as in group settings.

Good written and oral communication skills

To apply for this job please visit the following URL: →


Monday , 18 December 2017
Breaking News

Mirwaiz presides AAC working, central committee members meeting

‘Unity, commitment among leadership and people inevitable’

Srinagar, Mar 12 (KNS): The Awami Action Committee (AAC) president Mirwaiz Umar Farooq presided over a meeting of its working and central committee members. The meeting discussed the current political situation and developments in the valley in the context of people’s ongoing political struggle.
According to a statement issued to KNS, expressing sorrow and grief over the martyrdom of Kashmiris across the valley including the killing of 15-year-old Amir Nazir at the hands of Indian forces in past few days, the participants extended their sympathy to the bereaved families and prayed for the deceased souls. The members reiterated their resolve that to continue to strive for achieving the right to self-determination for which immense sacrifices are being made by the people of Kashmir.
Terming the ban on the peaceful political activities of pro-freedom leaders, curbs on peaceful protests by the masses unabated use of pellet guns against Kashmir, killings, torture, arrests and detention, repeated impositions of restrictions and other measures adopted by the ruling class to suppress the freedom movement as condemnable and inhuman. The participants said that such measures have neither in the past nor will they in the future be of any consequence in suppressing the peoples’ movement, all that they do is strengthen peoples resolve further to fight the occupation.
Asserting that Kashmir dispute was neither a law and order problem nor a bilateral territorial issue between India and Pakistan but was primarily about the people of Kashmir with regard to being given the basic right to decide their political future to put an end to their tremendous suffering and life of uncertainty and misery that they are subject to for the past 70 years. The participants stated that the resolution to this human issue can be either through the implementation of UN resolutions or through dialogue and deliberations among India, Pakistan and the main party the people of Kashmir.
Observing that at international level there is more awareness and concern regarding the situation in Kashmir, much work needs to be done to channelize it ,to put pressure on Indian leadership to shun its obduracy and repression and take steps to respect the human rights of the people of Kashmir and resolve the dispute in accordance with the wishes and aspirations of Kashmiris. This would be in the interest of all parties involved in the dispute and give stability to the region to focus on progress and growth which both Mr. Modi and Mr. Nawaz Sharief want for their respective countries and people.
On the occasion AAC president, Mirwaiz Umar Farooq termed the unity, and commitment among the leadership and people as significant and inevitable especially at this juncture in the history of peoples struggle to reach their goal of political freedom. Stressing upon the leaders, workers, and activists of AAC to play a positive and proactive role in the struggle, Mirwaiz urged them to reach out to people as much as they can to help and assist them in these trying times.
Mirwaiz also stressed upon them to make the programmes of joint resistance leadership a success, and be vigilant against the anti-movement people and their designs to subvert the sacred struggle.
In response, the all the members present assured the Mirwaiz of full support and commitment. The meeting also condemned the time and again sealing of Jamia Masjid by the army and the police forces particularly on Fridays, when a large number of police and Indian forces surrounds the Jamia Masjid to prevent people from offering prayers. They said it is an effort to weaken the centrality of the Jamia Masjid as its pulpit advocates the political aspirations of Kashmiris since centuries. (KNS)


Thursday, November 3, 2011

A Plan for Success

Want to share something here. I often feel like a failure. I try (sometimes too hard and set the bar too high).....I don't finish = failing.

So, I'm working on turning my life around - personal relationships, work and career aspirations, and mostly about taking care of me. Dealing with mind clutter, dealing with stress, dealing with food, dealing with getting enough exercise.......bottom line - taking care of me.

Years ago (about 7 years now) when I first joined WW, I was very successful....I lost 28 lbs in 8 months and managed to keep them off for close to 2 years. I gained back about 5 lbs and managed to maintain that again for the same period. Then I let stress win, I let a boatload of ridiculous commitments win, and yes, I lost....or maybe I should say gained - weight. Pretty much back to where I started.

This past few months, let's say 6 - I've had a few glimpses of the old me....the one who was focused and determined, but continuous stress just keeps getting to me.

What I have accomplished is:

1. lost 19 lbs since mid February and kept them off.
2. embraced clean eating (most of the time) by following 17DDieting as much as I can.
3. given myself permission to be human - yes, I do still indulge in things that are not good for me, but not anywhere near as often as I used to.
4. taking care of myself physically - I always go for my annual checkups, dental checkups, etc.....but the muscular/structural parts of me have needed serious overhaul. I recommitted to going to the gym in early summer, but then farm work sidelined me for a while. I've been back working out regularly with my trainer for a month now and I'm starting to feel better......makes me realize that I AM WORTH THIS. I DESERVE THIS. So, putting the hard work in is now super important.

Earlier this morning I was e-mailing my trainer......and looking at which of my fave blogs had recently posted. Mousearoo had posted a list of what has made her successful in her quest.....WOW, I can relate to so much of what she wrote. Thanks Mousie.

So, to use the old addage - today is the first day of the rest of MY life - how about yours?

  1. Thanks for commenting, Morning Glory turned one on Nov. 4. He started walking a week before that too.

    You are doing a great job to not be giving up!

  2. How are things going Laura? Just checking in on you ;-)


Guiding Depressed Millennials to Mental Health

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The attitude and overall health of the millennial generation is being closely looked at as they are growing into young adults entering adulthood and the impact they will have on the world. The generation born between 1980 and 2000, known as Millennials, have been described as being open to change, confident, and optimistic despite the widespread fears about financial security as a result of the economic recession that began in 2008. Aside from being referred to as The multi-tasking generation, due to iPhones being seen as an extra appendage, young adults are embracing self-expression through social media as a way to connect to others in their age group.

In 2006, a book published by psychologist Jean Twenge, titled Generation Me: Why Today's Young Americans Are More Confident, Assertive, Entitled – and More Miserable Than Ever Before , is looking at how depression and anxiety are becoming rites of passage in adolescence and young Adulthood that was previously issues reserved for middle aged adults. Critics of the millennial generation believe that there is a sense of self-entitlement among many young adults, which has also earned the least flattering title of "Generation Me". There is the belief that young adults today are ill-equipped and are not really prepared to deal with challenges in life such as an uncertain employment future in a recovering economy and student loans. If that is true, than the direst of challenges is the issue of mental health. Millennials are currently facing high rates of suicide and substance use. Mental health has never been more important that it is today in a world where personal connection offline is becoming less conventional. Is it possible that young adults of the millennial generation are experiencing depression and anxiety more than past generations of young people, and if so, what can be done?

From the year 1999 through 2004, it was estimated that nearly nine percent of 20 to 29 year-olds reported experiencing major depression, generalized anxiety disorder or panic disorder in the previous year. Young Millennial women are twice as likely to report symptoms of mental health issues as are young men. Suicide is the third leading cause of death for young people between the ages of 15-24. Image is often thought of as a time for personal growth by being exposed to new ideas and assuming a greater amount of independence and responsibility as young people assume their role as adults. Research is showing that the emotional health of first year college students has declined to the lowest level in recent years. College faculty are reporting that there is a fear of failure among college students along with the fear of taking risks. For many millennials, failure is seen as both catastrophic and unacceptable. One study found that among children and teens with diagnosed mental health problems such as major depression and generalized anxiety, only about 10 percent were reported as having received any form of therapy or treatment. Given that most diagnosable mental health disorders begin by the age of 14, treatment of emotional issues is critical and yet many are not seeking treatment, and instead may be sharing their anxieties on social media. For some it may seem easier to share something about themselves online than it is in person with someone they know or a professional. While there are no statistics or data to show how many millennials are seeking help online instead of working through their issues with a therapist, it is helpful that they are getting more comfortable talking about it and reducing the stigma about being depressed or anxious.

Young adults of the millennial generation have contributed to the development of social media and amazing innovative tools at the ready of their fingertips and finger swipes. Despite the advances being made and more to come, the emotional health of many young adults finding their place in the world remains something that an app on an iPhone can not quickly fix. It is important for the current generation to be supported by their elders in learning that issues such as depression and anxiety are something that can not be ignored or set aside, but instead are something that needs to be tended to and addressed with the support of family, Friends, and by talking with a therapist to learn what is the root cause of the issues.

"People evolve and it's important to not stop evolving just because you've reached 'adulthood.'" ~ JK Simmons


Senior Balance Exercises For Fall Prevention

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via

  Many times a fall leads to a broken bone for older adults but practicing  senior balance exercises on a regular basis can reduce the possibility of falling. Please see more information at Medical statisticians have recorded that ninety-two percent of hospital admissions are due to falls and the injuries that come with falling. Older individuals are at a greater risk for injuries when they fall. In later years, many in the aging population, especially women, have a condition called osteoporosis. Osteoporosis involves decreased density of the bones and more “brittle” bones. As a result, if someone who has osteoporosis falls, they are more likely to suffer a fracture in their spine, shoulder, arm bone or hip. Furthermore, as we age,  our balance abilities decline due to changes in our vision, inner ear vestibular system and sense of touch in our feet. In addition, we become weaker in our leg and trunk muscles and stiffer in our ankle joints. All these changes lead to a decreased ability to accommodate to different surfaces that we walk on (like thick carpet, grass, hardwood floors, slick tile or icy sidewalks). The end point for many senior citizens is a fall and injury from a fall. More often than not, those injuries lead to hospitalizations and even to nursing home stays. In general, falls can be extremely costly in terms of a financial burden as well as a loss of quality of life. The best way to combat falling is to prevent a fall by performing certain senior balance exercises on a daily basis. Medical researchers have proven that partaking in a fitness program that includes stability routines helps to decrease the risk and incidence of falling and the occurrence of injuries.

Senior Balance Exercises To Prevent Falls

    Over the past few years, medical researchers have proven the effectiveness of performing senior balance exercises to reduce the potential of a fall. Fall prevention has become extremely important to medical facilities including hospitals, nursing homes, assisted living facilities and community centers that cater to senior citizens, due to the emphasis on reducing medical costs and improving quality of care. Thankfully, now there is a specific balance program developed by an experienced Physical Therapist that can be used in a variety of settings to assist senior citizens with their balance problems. The Home based DVD includes essential information on how to center your body weight in the middle of your base of support determined by your feet. with your weight centered, you are better able to enhance the sensory input from your feet to the balance center in your brain, maximizing your steadiness. Additionally, the DVD takes you through a series of senior balance exercises, that include both standing and walking routines, in a step by step progression that allows you to advance at your own pace. The Exercise For Balance DVD also includes critical safety tips for your home, which will further your balance abilities and safe living to maximize your quality of life.

Senior Balance Exercises In The Exercise For Balance DVD

Learn balance exercises with the Exercise For Balance DVD

To stay upright start balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.

For more information see


May 25

Take Deep Breaths to Reduce Work Stress and Improve Concentration, Productivity, and Mental Health

Do you ever find yourself stressed out, stuck in a rut, or just too busy that you don’t know what to do next?

Sometimes stress puts us in a confined state of mind in which we feel like we have nowhere to go and we stay stuck in a stressful state of something like anger, depression, or spite towards someone else.  We can also find ourselves feeling stagnant on certain work days where we sit at our work desk for so long.  States of melancholy which we get in a state of mind that basically makes us feel like we’re a shoe in a dryer and we don’t know what to do next except have our thoughts go in the same mundane circle.   Similar to the way our bodies adapt to become stronger after weeks of regular exercise, part of progressing forward in life and maintaining a good quality of life is making sure that your mind is constantly percolating and striving for adaptation.

So how do we keep our mind percolating and striving for the next best thing that’s in front of us?  One technique that I use is a little bit of meditation that I learned in a psychology class in college.  When being taught to be an elite performing human being in our everyday lives, we always talked about what an elite performer in an athletic event has to go through to achieve their task.

Something that is commonly taught to athletes before they execute an event is to take deep breaths.

Taking deep breaths will slow down the heart rate a few beats and decrease the amount of stress hormones that are telling the heart to beat so fast.  There is a physiological correlation to taking deep breaths and triggering the body and it’s nervous system how to relax.

For instance, Marksmanship performers who participate in biathlons, a sport in which an athlete will ski downhill and then aim for a target and shoot at a long distance target with a rifle.  The challenge of this is performing a complicated task of downhill skiing and immediately aiming and shooting at a target that is very long distance away while their heart is racing and stress hormones are making the body over stimulated.  Baseball athletes will are also taught to take a few deep breaths before going up to bat.  Taking deep breaths helps these athletes to become a better performer because they can focus on the task at hand that takes a high amount of dexterity, like aiming for a target or hitting a small baseball that’s being thrown at you very hard from a pitcher.

Even though most days at work and  life  in the general population does not involve the above mentioned extent of physically athletic activity, stress can hit us the same way just as it does an athlete performing an athletic activity correctly.  For example, if someone were to have a bad day at work and get reprimanded by their boss because they didn’t do something the right way, their mood could be affected in a negative way in which the individual may not want to exercise, eat healthy or go to sleep in a timely manner because they are over stressed.  The stimulus of getting yelled at by the boss will increase the amount of stress hormones, blood pressure, and heart rate responses to an individual.  This stress stimulus is very similar to what we have talked about with athletes and their activities they want to execute correctly.  the solution to this type of stress response is identical to how an athlete will center themselves.  By taking deep breaths, one can apply similar heart rate recovery, concentration, and an overall decrease in the amount of stress hormones being produced.  This is a method in which we can become Elite performers and adhere to a healthier lifestyle.

So when stress from everyday life gets in the way and keeps us from adhering to Life Time Fitness, try taking a few deep breaths.  This is one technique that I was taught by one of my favorite psychology teachers in my college career:

  1. Find an inanimate object outside (like a tree, the horizon or some clouds)
  2. Look at that object… then close your eyes. Take one long, deep breath.  Feel your longs all the way to it’s fullest capactity and take your time.
  3. Let that breath out.
  4. With your eyes closed, take another long and steady deep breath. On the exhale, open your eyes and slowly let out your breath.
  5. Take One more deep breath with your eyes open, still looking at the object you initially picked out. Exhale one more time and think about something that makes you happy (I think about my son, my friends, my family… and burritos!)

Feel free to try this technique when things get rough.  Not only will taking deep breaths bring in a better state of focus when in the middle of an athletic event, but this technique can help reduce stress in our everyday lives!  This is a technique we teach to some of our Personal Training clients in the Napa Valley because there are so many beautiful things to look at here … Trees… Vineyards… Hills.  Sounds like some great things to look at and take it all in, right?

So take some time out of the stressful part of your day and look at something pretty.

It will be alright, if we just take deep breaths.


Monday, 25 September 2017

What is Big Data?

What is Big Data?

Challenges contain capture, storage, analysis, data curation, search, sharing, transfer, visualization, querying, and updating and information privacy.

The term “big data” can also refer to the use of predictive analytics, user-entity behavior analytics (UEBA), or other complex data analytics methods that extract value from data, and seldom to a particular size of data set.

Big data can be structured, semi-structured and unstructured data that has the potential to be mined for information.

Discussions about big data traditionally contain data lakes. Data lakes support storing data in its unique or exact format.

The goal is to offer a raw or unprocessed view of data to data scientists and analysts for discovery and analytics.

Big data differs from a relational database.  Relational databases have been around since the early 70’s.

 A relational database is a collection of data items organized as a set of formally described tables with unique index keys.

Data can be accessed or reassembled in many different ways lacking having to reorganize the database tables, often in queries with Boolean logic.

The problem with relational database technology is managing multiple, continuous streams of data and scalability for a high volume of data.  Nor can it modify the inward data in real-time.

Big data technologies have made it technically and economically viable to collect and store larger datasets and to analyze them in order to expose new insights.

In most cases, big data processing involves a common data flow – from the collection of raw data to the consumption of actionable information.

A selection of specific attributes defines big data.  They are regularly called the four V’s: volume, variety, velocity, and veracity

Volume – The quantity of generated and stored data.  The size of the data decides the value and potential insight and whether it can actually be measured big data or not.

Variety – The type and nature of the data.  This helps people who analyze it to efficiently use the resulting insight.

Velocity   – In this context, the speed at which the data is generated and processed to meet the demands and challenges that lie in the path of increase and growth.

Veracity – The quality of captured data can vary greatly, affecting precise analysis.

You can’t have a conversation about big data for very long without running into the elephant in the room, Hadoop.

Hadoop is an open-source software framework for storing data and running applications on clusters of commodity hardware.  It provides huge storage for any kind of data, massive processing power and the ability to handle virtually boundless concurrent tasks or jobs.

The Hadoop Distributed File System (HDFS) is intended to store very large data sets reliably, and to stream those data sets at high bandwidth to user applications. In a large cluster, thousands of servers both host straight attached storage and perform user application tasks.

Learn more from hadoop tutorial

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NOTTINGHAM CASTLE, Nottinghamshire

NOTTINGHAM CASTLE, Nottinghamshire

While Henry’s son, King Richard (“the Lionheart”), was away on crusade, his treacherous younger brother Prince John seized the castle as part of his bid for the throne. According to legend, John’s henchman the Sheriff of Nottingham and the legendary hero Robin Hood battled each other in and around the castle for years. On Richard’s return, he had to reclaim Nottingham by force of arms. It was the only time the castle was ever successfully besieged.

Nottingham Castle gained even greater notoriety early in the reign of King Edward III. Edward’s father, Edward II, had been deposed in 1327 and the teenage Edward III crowned in his stead. The real power, however, was held by Edward III’s mother Isabella, who ruled in the name of her teenage son – with her lover Roger Mortimer by her side! Neither Isabella nor Mortimer was willing to cede power to Edward as he grew to manhood. He was kept isolated and powerless. If Edward was ever to rule, he had to take bold steps.

In 1330, Mortimer, Isabella, Edward and the court were at Nottingham Castle. Edward arranged for several of his supporters to secretly enter the castle after dark through a tunnel that was usually kept locked and guarded. Cut through the heart of the rock, it led up from the base of the rock into the heart of the castle at the top. The tunnel, one of several that were used to bring supplies into the castle, was steep and narrow.

Once the small band of trusty friends had stealthily climbed to the top and joined Edward, he was able to overpower Mortimer’s guards and seize Mortimer by surprise. With Isabella neutralized, and Mortimer imprisoned (and then executed), Edward was now truly king.

The tunnels still remain and can be visited.

I visited Nottingham as part of a group, with a set itinerary and very limited time. And, due to “unforeseen circumstances,” the tunnels were not open for visitation that day. I was absolutely devastated!

A charitable museum guard, however, took pity on this very woebegone visitor.

We went out a back door to the entrance of the most famous tunnel, known inelegantly as “Mortimer’s hole.” There, an iron gate was unlocked and I was allowed several totally private moments to explore the steps inside (and down). It was more than enough – eerie, claustrophobic and very, very evocative. I could imagine myself as one of Edward’s compatriots, silently creeping up through bedrock, my hand on my sword, hoping not to be discovered and cut down, all in the interests of bringing the rightful king to power. I will forever number that museum guard among heaven’s saints!

After the visit to the museum, our group visited another Nottingham site not to be missed, Ye Olde Trip to Jerusalem pub. The name refers to the tradition that pilgrims and Crusaders on their way to Jerusalem would stop here on their journeys eastward. Although the claim can’t be documented, “Ye Olde Trip” may date from the late 12th century. It was originally the castle’s brewhouse and only later became an inn. The black and white timber-framed entrance buildings date to the mid 17th century.

The pub is at the base of Castle Rock and actually embedded in the side of the hill. The ceilings of several of the dining areas are unadorned rock, a point brought home to us when a small piece of ceiling rock fell directly into a bowl of soup! The appeal of Ye Olde Trip is not just its location. The soup was very good indeed.


The Stanford Marshmallow Experiment: How Self-Control and Willpower Determine Your Success in Life

The Marshmallow Experiment

A person’s self-control plays an important role in determining their success in life, and studies show that this personality trait can be measured at an early age, through a relatively simple experiment. Specifically, testing whether a kid is capable of waiting for a few minutes before eating a piece of candy is a fairly reliable predictor of that kid’s self-control and consequent success later on in life.

In the following article, you will see what research says on the importance of self-control, and learn how you can use a few simple techniques in order to strengthen your own self-control and willpower.

The Stanford marshmallow experiment

The Stanford marshmallow experiment is one of the best-known studies on the topic of willpower. The procedure for this experiment was straightforward:

  • A kid was taken into a room and allowed to pick a snack that they would like to eat, such as a marshmallow, a pretzel, or a cookie.
  • The kid was then told that the researcher has to leave the room for a few minutes, and that they can eat the snack during this time. However, they were also told that if they waited until the researcher came back before eating the snack, then they would get another snack of their choice, as a reward.

Even though the experiment was simple, its results had striking implications, as it was able to predict participants’ long-term success in various ways. Specifically, kids who were able to wait longer before eating the snack were found to be:

This ties in with other research on the topic of self-control, which shows that self-control during childhood predicts factors such as financial status, physical health, substance dependence, and criminal offending outcomes at a later age. Furthermore, such research shows that this remains the case even when accounting for background factors, such as intelligence and social class.

Overall, the research on the topic demonstrates the powerful influence of our willpower on our success in life, and shows how easy it is to get an estimate of a person’s willpower through a simple test of their ability to delay gratification. In the next section, you will see how your psychological self-control mechanisms work, and how you can strengthen them using a few helpful techniques.

How to improve your self-control

The original study on the topic discovered that several factors affected the kids’ ability to resist the temptation to eat the candy early:

  • Children waited longer when they distracted themselves from the reward, by playing with a toy, or even by just thinking about playing with one.
  • Thinking about “fun things” was significantly more helpful than thinking “sad thoughts”.
  • Thinking about the rewards themselves significantly reduced the children’s ability to delay gratification.

Based on these findings, the researchers suggest that we use two systems when faced with a situation that requires self-control:

  • Hot system- our impulsive, emotional system. “Hot” behaviors, which rely on this system, include things such as fixating on the rewards (e.g. imagining what the marshmallow will taste like). These behaviors undermine our self-control, and make it more difficult for us to resist temptation.
  • Cool system- our rational, emotionally-neutral system. “Cool” strategies, which rely on this system, include things such as successful self-distraction (e.g. playing a game which is unrelated to the rewards). These strategies help us exercise self-control, and successfully delay gratification.

Based on this, we can say that overall, our self-control depends on our ability to inhibit the occurrence of “hot” behaviors, by utilizing “cool” strategies.

This means that you want to avoid obsessing about the rewards, or fixating on the difficulty of resisting the temptation to enjoy them. Instead, as soon as you recognize yourself starting to fall into one of these negative thought patterns, you need to mentally “exit” it as quickly as possible.

You can do this by distracting yourself, and by engaging in unrelated, positive experiences. This can be anything from playing a game, to reading a book, to talking with a friend. The more positive the experience, and the more it can distract you from the potential reward, the more it will help you exercise restraint and self-control.

This may sound difficult to accomplish, but studies show that self-control training can be beneficial in the long term, and that you can strengthen your willpower through the regular practice of small acts of self-control. This is important, since it means that doing something such as reducing your snacking behavior, can later help you exercise self-control in unrelated aspects, such as pushing yourself at the gym, or fighting against your procrastination tendencies when it comes to doing work.

Summary and conclusions

  • The Stanford marshmallow experiment measured children’s self-control, through their ability to wait a few minutes before eating a piece of candy.
  • The children’s ability to delay gratification in this simple test predicted their success in life in various areas, from improved academic achievement to a better ability to handle rejection.
  • You can improve your own ability to delay gratification by using a few simple techniques, and doing so can improve your self-control in the long run.
  • To do this, focus on using “cool” strategies, such as distracting yourself from the rewards, by engaging in unrelated, positive experiences.
  • At the same time, make sure to inhibit “hot” behaviors, by not fixating on the rewards, and not obsessing about the difficulty of resisting them.

If you found this concept interesting, and want to learn more about the topic and about how you can improve your willpower, you can read the book by the psychologist who conducted most of the studies on the topic: “The Marshmallow Test: Why Self-Control Is the Engine of Success“.


Boston University Operating Systems Course Assignment
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Boston University Operating Systems Course

I delayed putting up this GitHub repository to prevent cheating from other students basically taking my completed code. The course is no longer offered so I think it's safe now, but just in case I am not putting the original course number so it will be more difficult to Google.

This assignment was to create a video server and client.
The "video" consists of the Star Wars photos streamed from from images/ directory.

Client and server communicate via network sockets. The server listens on port 7038 by default.

Server uses a threadpool to serve multiple clients. It only spawns additional worker threads when necessary, and a reaper thread runs intermittently to remove any extraneous worker threads after clients disconnect. The images are stored in a circular buffer to facilitate playing the "movie" in a loop, but clients must always receive the first frame of the movie when they connect and may choose to loop or not loop the movie played. Mutexes are used to prevent side effects from occuring due to the simultaneous asynchronous access to the buffer by multiple clients.

Everything in the lib/ and include/ folders was given to us. There are some snippets of TCP and XWin code that were also given and are marked as such in the comments.

To compile, run make in the root directory.
There are multiple required libraries, some of which are not in the include/ directory so be sure to take a look at the Makefile to verify that those libraries exist on your system.