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Random Number Generators for Cryptographic Applications (Part 2) Werner Schindler Federal Office for Information Security (BSI), Bonn Bonn, January 24,

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Presentation on theme: "Random Number Generators for Cryptographic Applications (Part 2) Werner Schindler Federal Office for Information Security (BSI), Bonn Bonn, January 24,"— Presentation transcript:

2 Schindler24.01.2008Slide 2 Outline (Part 2)  Repetition of crucial facts  Design and evaluation criteria for physical RNGs  general advice  stochastic model  entropy  online tests, tot test, self test  AIS 31 and ISO 18031  Conclusion

3 Schindler24.01.2008Slide 3 Classification RNG deterministicnon-deterministic (true) purehybrid purehybrid purehybrid physical non-physical

4 Schindler24.01.2008Slide 4 General Requirements (I) R1: Random numbers should not show statistical weaknesses (i,e., they should pass statistical “standard tests”). R2: The knowledge of subsequences of random numbers shall not allow to practically compute predecessors or successors or to guess them with non-negligibly larger probability than without knowledge of these subsequences.

5 Schindler24.01.2008Slide 5 General Requirements (II) R3: It shall not be practically feasible to compute preceding random numbers from the internal state or to guess them with non-negligibly larger probability than without knowledge of the internal state. R4: It shall not be practically feasible to compute future random numbers from the internal state or to guess them with non-negligible larger probability than without knowledge of the internal state.

6 Schindler24.01.2008Slide 6 Ideal RNGs  Even with maximum knowhow, most powerful technical equipment and unlimited computational power an attacker has no better strategy than “blind guessing” (brute force attack).  Guessing n random bits costs 2 n-1 trials in average.  The guess work remains invariant in the course of the time.  An ideal RNG clearly meets Requirements R1 - R4  An ideal RNG is a mathematical construct.

7 Schindler24.01.2008Slide 7 PTRNG (schematic design) noise source analog digitised analog signal (das-random numbers) digital internal r.n. algorithmic postprocessing (optional; with or without memory) external r.n. external interface buffer (optional)

8 Schindler24.01.2008Slide 8 Noise source  The noise source is given by dedicated hardware.  The noise source exploits, for example,  noisy diodes  free-running oscillators  radioactive decay  quantum photon effects ... Physical RNGs (should) aim at information theoretical security.

9 Schindler24.01.2008Slide 9 Development and Security Evaluation of PTRNGs The challenge is threefold:  Development and implementation of a strong RNG design  Verification that design and implementation are indeed strong  effective detection mechanisms for possible non- tolerable weaknesses of random numbers while the PTRNG is in operation

10 Schindler24.01.2008Slide 10  The central part of a PTRNG security evaluation is to verify Requirement R2.  R1 is easy to fulfil and to check. Apart from very unusual designs R3 and R4 are “automatically” fulfilled.

11 Schindler24.01.2008Slide 11 Optimal guessing strategy  Let X denote a random variable that assumes values in a finite set S = {s 1,...,s t }.  The optimal guessing strategy begin with those values that are assumed with the largest probability.

12 Schindler24.01.2008Slide 12  Goal of a PTRNG security evaluation: Try to estimate the expected number of guesses that is necessary to find a random number with a certain (reasonable) probability.  For real-world PTRNGs it is usually yet not feasible to determine this value directly.  Instead, entropy shall provide a reliable estimator.  Goal: Determine (at least) a lower bound for the entropy per bit (general purpose RNG). Guess work and entropy (I)

13 Schindler24.01.2008Slide 13 Evaluation Note: Entropy is a property of random variables and not of values that are assumed by these random variables (here: random numbers).  In particular, entropy cannot be measured as temperature, voltage etc.  General entropy estimators for random numbers do not exist.

14 Schindler24.01.2008Slide 14 Warning Warning Warning  The test values of Maurer‘s „universal entropy test“ and of Coron‘s refinement are closely related to the entropy per random bit if the respective random variables fulfil several conditions.  If these conditions are not fulfilled (e.g. for pure DRNGs!) the test value need not be related to the entropy.  The adjective “universal” has caused a lot of confusion in the past.

15 Schindler24.01.2008Slide 15 Fundamental model assumptions  We interpret random numbers as realizations of random variables.  Although entropy is a property of random variables in the following we loosely speak of the “(average) entropy per random number” instead of “(average) gain of entropy per corresponding random variable”.  A reliable security evaluation of a PTRNG should be based on a stochastic model.

16 Schindler24.01.2008Slide 16 Guess work and entropy (II)  The min entropy is the most conservative entropy measure. For arbitrary distribution of X a lower bound for the guesswork can be expressed in terms of the min entropy while the Shannon entropy may pretend larger guess work.

17 Schindler24.01.2008Slide 17 Conditional entropy (I) Let X 1,X 2,... denote random variables that assume values in a finite set S = {s 1,...,s t }. The conditional entropy quantifies the increase of the overall entropy when augmenting X n+1 to the sequence X 1,...,X n. H(X n+1 | X 1,...,X n ) =  H(X n+1 | X 1 =x 1,...,X n =x n ) * Prob(X 1 = x 1,…,X n = x n ) x 1,...,x n  S

18 Schindler24.01.2008Slide 18 Conditional entropy (II) This formula is very useful to determine the entropy of dependent sequences. There is no pendant for the min entropy. H(X 1,...,X n, X n+1 ) = H(X 1,...,X n ) H(X n+1 | X 1,...,X n ) =... = H(X 1 ) H(X 2 | X 1 )... H(X n+1 | X 1,...,X n )

19 Schindler24.01.2008Slide 19 Guess work and entropy (III)  Assume that X 1,X 2,... denotes a sequence of binary- valued iid (identically and identically distributed) random variables. Unless n is too small H(X 1,X 2,...,X n )/n  log 2 (E(number of guesses per bit))  The assumption “iid” may be relaxed, e.g. to “stationary with finite memory”.  If the random variables X 1,X 2,...,X n are ‘close’ to the uniform distribution all parameters  give similar Renyi entropy values.

20 Schindler24.01.2008Slide 20 Guess work and entropy (IV)  (At least) the internal random numbers usually fulfil both the second and the third condition.  Hence we use the Shannon entropy in the following since it is easier to handle than the min entropy (  conditional entropy).

21 Schindler24.01.2008Slide 21 The stochastic model (I)  Goal: Estimate the increase of entropy per internal random number  Ideally, a stochastic model should specify a family of probability distributions that contains the true distribution of the internal random numbers.  It should at least specify a family of distributions that contain the distribution of the  das random numbers or  of ‚auxiliary‘ random variables that allow to estimate the increase of entropy per internal random number.

22 Schindler24.01.2008Slide 22 Example 5: Coin Tossing  PTRNG: A single coin is tossed repeatedly. "Head" (H) is interpreted as 1, "tail" (T) as 0.  Stochastic model:  The observed sequence of random numbers (here: heads and tails) are interpreted as values that are assumed by random variables X 1,X 2,….  The random variables X 1,X 2, … are assumed to be independent and identically distributed. (Justification: Coins have no memory.)  p : = Prob(X j = H)  [0,1] with unknown parameter p

23 Schindler24.01.2008Slide 23 Example 5: Coin Tossing (II)  Note: A physical model of this experiment considered the impact of the mass distribution of the coin on the trajectories. The formulation and verification of the physical model is much more complicated than for the stochastic model.

24 Schindler24.01.2008Slide 24 The stochastic model (II)  A stochastic model is not equivalent to a physical model. In particular, it does not provide the exact distribution of the das random numbers or the internal numbers in dependency of the characteristics of the components of the analog part.  Instead, the stochastic model only specifies a class of probability distributions which shall contain the true distribution (see also Example 5).  The class of probability distributions usually depends on one or several parameters.

25 Schindler24.01.2008Slide 25 The stochastic model (III)  The stochastic model shall be verified by measurements / experiments.  The parameter(s) of the true distribution are guessed on basis of measurements.  The stochastic model allows the design of effective online tests that are tailored to the specific RNG design.

26 Schindler24.01.2008Slide 26 Example 5: Coin Tossing (III) Entropy estimation (based on the stochastic model): Observe a sample x 1,x 2, …, x N. Set p := #  j  N | x j = H  / N To obtain an estimator H(X 1 ) for H(X 1 ) substitute p into the entropy formula: H(X 1 ) = - ( p* log 2 (p) + (1-p) * log 2 (1-p)) ~ ~ ~ ~ ~ ~ ~~

27 Schindler24.01.2008Slide 27 The stochastic model (IV)  For PTRNGs the justification of the stochastic model is usually more complicated and requires more sophisticated arguments.  To estimate entropy the parameter(s) are estimated first, and therefrom an entropy estimate is computed (cf. Example 5).  If the random numbers are not independent the conditional entropy per random bit has to be considered.

28 Schindler24.01.2008Slide 28 Example 6 (I) 43 bit LFSR ring oscillator 1 37 bit CASR ring oscillator 2 permutation k bit permutation k bit CASR = Cellular Automaton Shift Register (GF(2)-linear) output (internal random number) PTRNG design proposed in [Tk]

29 Schindler24.01.2008Slide 29 Example 6 (II) Two free-running ring oscillators clock the LFSR and the CASR, respectively. The intermediate time between two outputs of random numbers shall exceed a minimum number of LFSR and CASR cycles.  noise source: ring oscillators  das random numbers: number of cycles of the LFSR and CASR between subsequent calls of the RNG  internal state: current states of the LFSR and CASR  internal random number: k-bit output string

30 Schindler24.01.2008Slide 30 Example 6 (III): Dichtl’s attack  Original parameters: k =32  Assume that the attacker knows  the three following 32-bit random numbers  the number of intermediate cycles of the LFSR and CASR.  all implementation details (permutation etc.)  Notation: state of the LFSR at time t=0: (a 1,...,a 43 ) state of the CASR at time t=0: (a´ 1,...,a´ 37 )  This gives an (over-determined!) system of 96 GF(2)-linear equations in 80 variables with solution (a 1,...,a 43,a´ 1,...,a´ 37 ).

31 Schindler24.01.2008Slide 31 Example 6 (IV)  Original parameters: k = 32; minimum waiting time between two outputs: 86 LFSR cycles, 74 CASR cycles Goal: Determine the conditional entropy H(Y n+1 | Y 1,...,Y n ) (internal random numbers) in dependency of k and the time between two outputs of random numbers.

32 Schindler24.01.2008Slide 32 Example 6 (V) Upper entropy bound: At least in average, H(Y n+1 | Y 1,...,Y n )  H(V 1,n+1 ) + H(V 2,n+1 ) where the random variables V 1,n+1 and V 2,n+1 describe the number of cycles of the two ring oscillators between two calls of the RNG Lower entropy bound: Estimate the entropy from below that the output function extracts from the internal state.

33 Schindler24.01.2008Slide 33 Example 6 (VI)  In [Sch3] a thorough analysis of the PTRNG design is given. Both a lower and an upper entropy bound per internal random bit are given that depend on  the intermediate time between subsequent outputs in multiples of the average cycle time  the jitter of the ring oscillators  the bit length k of the internal random numbers.

34 Schindler24.01.2008Slide 34 Example 6 (VII): Numerical values   = average cycle length   = 0.01  (optimistic assumption) Time k internal state entropy per random number (increase of entropy) 10000  1 4,2090.943 10000  2 4.2090.914 10000  3 4.2090.866 60000  1 6.6980.991

35 Schindler24.01.2008Slide 35 Example 7 internal random numbers

36 Schindler24.01.2008Slide 36 | = clock signal | = (0-1)-comparator switch sw n = # (0-1) crossings in time interval ((n-1)s,ns] das random number: r n = sw n internal random number: y n+1 = y n + r n+1 (mod 2) sw(1)=5 sw(2)=5 sw(3)=7 sw(4)=6 sw(5)=8 time 0 s 2s 3s 4s 5s

37 Schindler24.01.2008Slide 37 Strategy  Goal: Determine (at least a lower bound for) H(Y n+1 | Y 0,...,Y n )  Remark: Example 7 contains joint research work with Wolfgang Killmann.

38 Schindler24.01.2008Slide 38 Notation  t 1,t 2,....: time periods between subsequent switches of the comparator  z n : smallest index m for which t 0 +t 1 +t 2 +...+t m >sn  w n = t 0 +t 1 +t 2 +...+t m -sn (or, equivalently, w n  t 0 +t 1 +t 2 +...+t m (mod s) ) w n denotes the time between sn and the next comparator switch

39 Schindler24.01.2008Slide 39 Stochastic model (II)  It is reasonable to assume that the noise source is in equilibrium state shortly after start-up.   The stochastic process T 1,T 2,... is assumed to be stationary (not necessarily independent !).

40 Schindler24.01.2008Slide 40 Stochastic Model (III) The das random numbers in Example 6 and Example 7 (and the das random numbers of other RNGs designs) can be modelled as follows: T 1,T 2,… are stationary R n := Z n - Z n-1 with Z n := min {m  N | T 0 + … + T m >sn}

41 Schindler24.01.2008Slide 41 General remark  Even if two different RNG designs fit to this model the distribution of the random variables T 1,T 2,… and thus of R 1,R 2,... may be very different.

42 Schindler24.01.2008Slide 42 Stationarity  The stochastic process T 1,T 2,... is assumed to be stationary  Under weak assumptions (essentially, the partial sums T 1 +T 2 +... + T m (mod s) should tend to the uniform distribution on [0,s)) it can be shown that the sequences W 1,W 2,... and R 1,R 2,... are stationary, too.  Strategy: Study the stochastic process R 1, R 2,... first.

43 Schindler24.01.2008Slide 43 Stochastic model (IV) Definition  V (u) := # 0-1 switchings in [0,u]  μ = E(T j )  σ² := generalized variance of T 1,T 2,...   (. ):= cumulative distribution function of the standard normal distribution

44 Schindler24.01.2008Slide 44 Auxiliary variables Lemma: For u = v ∙ μ

45 Schindler24.01.2008Slide 45 Entropy (II) Under mild regularity assumptions on the random variables T j the term with moderate a>0 should provide a conservative estimate for H(R n+1 | R 0,...R n ). The size of a depends on the distribution of the random variables T j.

46 Schindler24.01.2008Slide 46 Theorem 1 : Let G W (.) denote the cumulative distribution function of W n. Then Autocovariance  js 0 kk   u j VE RR E )( 1 ( ) +...+ ( +1|W 0 =u) G W (du) (ii) For k = 2, j=1,2,... this provides the auto- correlation function of the stationary process R 1,R 2,... (iii) If the T j are iid the above formula is exact. If these T j have continuous cumulative distribution function F(.) then G W (u) = (1-F(u)) / . (i) js 0    ujs VE )( ( +1) k G W (du)

47 Schindler24.01.2008Slide 47 Entropy (III) Theorem 2 (special case): Assume that the random variables T 1,T 2,... are iid with continuous cumulative distribution function F(∙). Then     s usnn du u)F VHRRRH 0 )(01 (1  (),...,|( )

48 Schindler24.01.2008Slide 48 Periods between successive 0-1-switchings

49 Schindler24.01.2008Slide 49 Example 7 (II)  Experimental results: 10 5 random bits per second with entropy per bit > 1-10 -5.  Numerical values: Erlang (2, )-distribution  a) s = 6*E(T 1 ): Var(R 1 )=3.4, corr(R 1,R 2 )=-0.06, corr(R 1,R 3 )=-0.004,...  b) s = 9*E(T 1 ): Var(R 1 )= 4.95, corr(R 1,R 2 )= -0.046, corr(R 1,R 3 )= -0.00005,...

50 Schindler24.01.2008Slide 50 PTRNGs in operation: Potential risks  Worst case: total breakdown of the noise source  Ageing effects, tolerances of components of the noise source and external influences might cause the generation of random numbers with unacceptably low quality. Such events must be detected certainly so that appropriate responses can be initiated.

51 Schindler24.01.2008Slide 51 Security measures goal shall detect a total breakdown of the noise source very soon tot-test shall ensure the functionality of the PTRNG when it is started startup test shall detect non-tolerable weaknesses or deterioration of the quality of random numbers sufficiently soon online test

52 Schindler24.01.2008Slide 52 Example 8: LFSR (linear feedback shift register)... das-r.n.internal r.n. worst case scenario: total breakdown of the noise source, inducing constant das-random numbers entropy / bit = 0,... but... internal r.n.s: good statistical properties!!! algorithmic postprocessing

53 Schindler24.01.2008Slide 53 Example 8 (II)  Statistical blackbox tests that are applied to the internal random numbers will not even detect a total breakdown of the noise source (unless the linear complexity profile is tested).  Instead, the online test should be applied to the das random numbers (typical situation).

54 Schindler24.01.2008Slide 54 General Remark  The online test should be tailored to the particular RNG (  stochastic model).  In Example 5 (coin tossing) a monobit test would be appropriate.  In [Sch1] a generic two-step procedure for the tot test, the startup test and the online test is introduced.

55 Schindler24.01.2008Slide 55 Noise alarms  A failure of the online test, the tot test or the startup test causes a noise alarm.  (At least) the online test is usually realized by statistical tests. Consequently, „false noise alarms“ may occur.  The probability for a false noise alarm depends on the significance level of the statistical tests and the evaluation rules.

56 Schindler24.01.2008Slide 56 Consequences of a noise alarm The consequences of a noise alarm may depend on the conditions of use. Possible reactions:  The PTRNG is shut down.  A human operator or the PTRNG software initiates an „emergency test“. Depending on the outcome of this emergency test the PTRNG is either shut down or put into operation again.  audit of noise alarms  …

57 Schindler24.01.2008Slide 57 ITSEC and CC ITSEC (Information Technology Security Evaluation Criteria) and CC (Common Criteria)  provide evaluation criteria for IT products which shall permit the comparability between independent security evaluations.  A product or system that has successfully been evaluated is awarded with an internationally recognized IT security certificate.

58 Schindler24.01.2008Slide 58 CC: Evaluation of Random Number Generators ITSEC, CC and the corresponding evaluation manuals do not specify evaluation criteria for random number generators. In the German evaluation and certification scheme the evaluation guidance document AIS 31: Functionality Classes and Evaluation Methodology for Physical Random Number Generators has been effective since September 2001

59 Schindler24.01.2008Slide 59 AIS 31 distinguishes between two functionality classes with increasing requirements P1 (for less sensitive applications as, for instance, IVs that are transmitted in clear) P2 (for sensitive applications as, for instance, the generation of session keys, signature parameters, ephemeral keys)

60 Schindler24.01.2008Slide 60 AIS 31: Reference Implementation  The AIS 31 is technically neutral. The applicant for a certificate has to give evidence that the PTRNG meets all requirements.  The AIS 31 has been well-tried in a number of product evaluations.  A reference implementation of the applied statistical tests can be found

61 Schindler24.01.2008Slide 61 Alternative security paradigm  The crucial points of an AIS 31 evaluation are the understanding of the design and the effectiveness of the online test. Alternative approach (e.g., ANSI X9.82, Part 2 (draft)):  complex algorithmic postprocessing algorithm with memory that meets requirements R1-R3.

62 Schindler24.01.2008Slide 62 Alternative security paradigm: Advantages and disadvantages  (+) minor requirements on the understanding of the RNG design  (+) minor requirements on the effectiveness of the online tests  (-) requires a time-consuming postprocessing algorithm  (-) possibly (without being noticed!) only practical security  (-) requires the protection of the internal state

63 Schindler24.01.2008Slide 63 ISO / IEC 18031 „Random Bit Generation“  covers all classes of RNGs  PTRNGs: Allows design principles that either follow the AIS 31 or the ANSI X9.82 (draft) approach  considers also the correctness of the implementation

64 Schindler24.01.2008Slide 64 Final remark Combining  a strong noise source  with effective online tests  and a strong algorithmic postprocessing algorithm provides two security anchors which ensure theoretical security and computational security, respectively.

65 Schindler24.01.2008Slide 65 Contact Federal Office for Information Security (BSI) Prof. Dr. Werner Schindler Godesberger Allee 185-189 53175 Bonn Tel: +49 (0)3018-9582-5652 Fax: +49 (0)3018-10-9582-5652

66 Schindler24.01.2008Slide 66 Ersatzfolien  ERSATZFOLIEN

67 Schindler24.01.2008Slide 67 Entropy (Shannon Entropy) Definition: Let X denote a random variable that assumes values in a finite set S = {s 1,...,s t }. The (Shannon) entropy of X is given by Remark: (i) 0  H(X)  log 2 | S | (ii) Shannon entropy is (maybe the most) important representative of a family of entropy definitions. H(X) =  Prob(X= s j )* log 2 (Prob(X=s j )) j=1 t _

68 Schindler24.01.2008Slide 68 Renyi Entropy For 0     the term H  (X) = log 2  Prob(X= s j )  j=1 t __ 1-  1 denotes the Renyi entropy of X to parameter . As a function of  the Rényi entropy is monotonously decreasing. The most important parameters are  = 1 (Shannon entropy) and  =  (or more precisely,    ; min- entropy). H  (X) = min {- log 2 (Prob(X=s j )) | j  t}

69 Schindler24.01.2008Slide 69 Evaluation aspects: PTRNGs vs. NPTRNGs  The noise source of a physical TRNG dedicated hardware behaves essentially identical for all copies allows accurate modelling and analysis  The entropy source of a non-physical TRNG exploits system data or human interaction may show very different behaviour for different exemplars of the RNG does usually not allow an accurate, universally valid model

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What is Software Engineering?

The engineering field has taken on many new disciplines as our scientific knowledge has grown. The latest discipline is software engineering. According to the Institute of Electrical and Electronics Engineers (IEEE), software engineering means applying the principles of engineering to the software development field. Software engineering differs from other branches of engineering in that professionals are building an intangible structure and not a tangible one. Since software is embedded in the machines used in various industries, though, malfunctioning software can actually have tangible effects. With software used in everything from medical equipment to airplanes, the end result of faulty software can indeed be loss of life.

Software Engineering is applying the principals of engineering to software development. ~ Institute of Electrical and Electronics Engineers (IEEE)

Even non-embedded software impacts many areas of our lives. We routinely trust software with our financial information and passwords. We use it to run our businesses and conduct our work activities. Yet it’s far from foolproof. There may be hackers or system overloads. Then there are the times that the software works from a technical standpoint, but fail to give a good user experience. Too often, routine software is designed from a “code and fix” model when sounder principles at the front end would alleviate problems. Here, too, it’s important to have a thorough grasp of the purpose of the structure and of the many things that structure may be called upon to withstand.

Software engineering often does involve writing code, but this is only one stage in the process. True software engineering has a well-articulated life cycle.

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When software projects require engineering, the process begins long before the product is designed – and it continues long afterward. It begins with a thorough study of the software requirements. Some requirements involve the functions the program needs to carry out. The program may, for example, need to verify that a user is authorized to access it. Other requirements involve constraints, for example, systems already in place.

The next stage is software design. This involves creating algorithms, or instructions for the computer. The actual coding process may be completed by software engineers, who have comprehensive training, or by programmers who are versed only in coding. Later comes validation and maintenance. Stages don’t necessarily proceed in a linear manner; they may be organized in a variety of ways, including spiraling.

What Types of Software Require Engineering?

A systematic and disciplined approach isn’t necessary for every endeavor. You don’t need engineering training to design a simple game or a program that teaches your child to read. You do need it, though, to create high stakes software for the defense department.

Businesses also employ software engineers to create customized software and address vulnerabilities before they happen. This makes sense when we think of the complexity of the tasks that the average professional carries out, tasks like holding meetings in real time with collaborators oceans away. Even when engineering principles aren’t necessary for safety, sound design can increase efficiency and decrease costs.

You’ll find a diverse group of employers advertising for true software engineers. Disney Interactive Media is among the companies seeking software developers who are familiar with the software development life cycle.

Education and Job Prospects for Software Engineers

There are two main branches of software engineering. Applications software engineers create and maintain computer applications. Systems software engineers analyze technical needs department by department and create or maintain appropriate systems. Setting up and maintaining intranet systems would fall under their scope.

Software engineers typically hold at least a baccalaureate degree. A master’s is necessary for some positions. The focus is on acquiring a core of software development knowledge that will remain relatively stable across a span of years, even as new languages are developed and others go out of favor.

Software engineering is a growing field, even during difficult economic times. The Bureau of Labor Statistics reports that while employers may outsource some positions, outsourcing is less likely to occur in highly specialized computer and software engineering positions than in lower level programming positions. There are exciting opportunities for those with an educational background in software engineering, computer science, software development, computer engineering and similar disciplines. Check out some of the potential career paths...Software Engineering Career Paths

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This season we've been very lucky with the weather, mostly tolerating what we've been dealt. It's been dry, yes, but we haven't had any major deluges or extreme weather events. This past Wednesday and Thursday, though, the forecast was dire and it could have given us our worst weather of the year. We skated by, though, with a total of 2.6 total inches of rain last week which will probably be soaked up and distributed fairly quickly, considering how dry it has been. I feel sorry for the Carolinas right now knowing that if the farm received what they're getting we'd probably be done for. I hope they get through it okay.

Water in the pond was an unfamiliar sight this season but I'm sure there are creatures and plants that are thrilled to have the water once again.

The cold wet week allowed a bit of a respite from physical work, after the initial rain event Tuesday night. Prior to that we sowed what could be the last of the cover crops for the year. We put oats down where we're planning to grow spring and early summer crops because the oats die in the winter leaving the soil ready for us in the spring. We put a mix of oats, rye, and red clover down in an area where we're planning to enter a fallow period. The rye will survive the winter and add tremendous organic matter while the red clover, as a short-lived perennial, will persist for a few years, covering the soil, adding organic matter and nitrogen, and will allow for monthly mowing during the growing season. We also hosted a class from Delaware Valley University, sharing our farming experience and knowledge with aspiring students of the land. I can talk about farming all day long, but it is hard to find a receptive and captive audience. These kids hopefully will take something away from their time here. Either way, the farm overall and specifically all of the crops looked nice so at least they had a day outside observing plant beauty.
Expected Harvest
Potatoes Return, Butternut Begins
By Derek McGeehan
Harvest #21 (Week A) should include potatoes, winter squash, onions, garlic, cabbage, hakurei turnips, head lettuce, mini lettuce, kale, chard, collards, arugula, greens mix, cilantro, broccoli, cauliflower, leeks, beets, and kohlrabi. There will definitely be choices. U-pick should include herbs and flowers.
Workshifts Over For Season
By Derek McGeehan
2015 Winter Share
By Derek McGeehan
How I enjoyed my harvest this week
By Linda Dansbury
Another busy week, but I did manage to cook some things and I also had forgotten to mention something I made last week. Send how you enjoyed your harvest to lindadansbury@comcast.net and please put Anchor Run in the title.
Broccoli, carrots, onions, herbs - made broccoli soup. We ate some of it and froze the rest.
Tomatoes, garlic, cilantro - made a Spanish cold soup called Salmarejo that I learned from a guest that stayed with us. It is so simple and amazingly delicious. It is really for next season at this point, but I am posting it so I can remember it - plus, I did use farm garlic and cilantro.
Kale, Swiss chard, leeks, onions, carrots, tomatoes, garlic - made the soup I described last week but this week I added some ground pork from my Ledamete Grass share and white beans. It was delicious and it kept us up to date with using those delicious greens.
Butternut squash, caluiflower and mixed greens
By Linda Dansbury
Anchor Run grows a wide variety of winter squash. I haven't focused on them much except for spaghetti squash which I really like when served with an uncooked tomato sauce, because they keep so well.
To some extent, the winter squashes are interchangeable - butternut, acorn, and pumpkins are especially so because both the color of the flesh and the tastes are similar. Many recipes specify a certain type, but you can use whatever you have on hand. The delicata and dumplings have a more mild, nutty flavor than the others, and at least to me, are best simply roasted and eaten so their subtle flavors come through.
Cauliflower is delicious and can be used in so many ways: raw; roasted either alone or along with other veggies such as leeks, potatoes, broccoli, winter squash and of course garlic and herbs; boiled, and mashed. Enjoy the fresh taste of the just harvested farm cauliflower.
Mixed greens are one of my favorites from the farm (among so many other veggies). They are tender enough to add to salads - I like adding some of the leaves to the more mild lettuces for an added "punch". They are also sturdy enough to cook - stir frying and sauteing work very well because their flavors still come through.
Member ideas and suggestions
By Linda Dansbury
If you have any ideas, suggestions, recipes or questions, please send to lindadansbury@comcast.net and put Anchor Run in the subject line.
Enjoy the harvest!
V Salmorejo (cold Spanish tomato soup)
Recipe provided to me from a guest that lives in Madrid and is a very traditional dish. Don't let the simplicity fool you. This is delicious! Takes about 10 minutes to prepare and then a few hours to refrigerate to blend flavors. Serves about 6-8 as an appetizer.
2 1/2 cups ripe tomatoes, cut into quarters or eighths, depending on size
1 clove garlic, roughly chopped
2 cups white bread, cubed - I used a loaf of country white
1/3 cup sherry or red wine vinegar
3/4 cup olive oil
1 teaspoon salt
Place tomatoes, salt and garlic in a blender and blend until fairly smooth. Add bread and vinegar and blend again for a few minutes. Slowly add olive oil. Place in fridge for a few hours. Traditionally, this dish is served topped with chopped up hard boiled egg and serrano ham. Instead of the egg I used chopped cilantro. Yum!!


difference between high school and university online summary writing

College writing differs most significantly from high school writing in the College writing strongly discourages this five-paragraph essay format, and While the Internet can be a great research tool, college students need to learn the difference between unreliable “free web” from the Temple University Writing Center.
To meet the expectations of university writing, you will need to unlearn rules you important differences between high school rules and university expectations: You may incorporate narrative or plot elements into your argument as long as.
The prospect of finishing high school and starting tertiary education is a To give you an idea of what to expect in this transition, we've put together a list of differences between high school and tertiary education. which may include final designs or even pieces of writing for journalism students. Search Universities.

Difference between high school and university online summary writing - else

Most of your classes are arranged for you. High school comparison and contrast essay for my college writing class. Attendance is compulsory and if you miss roll call, you need a note from your parents or guardian. You will probably have a lot less contact hours. Watch out for your first tests. Thanks to the Southern Methodist University for allowing us to reproduce this table. Moreover, college papers require a different, more scholarly.


Great people who lead

January 10, 2017

There are great leaders, and there are great people who lead.

I think of a leader as someone who has a specific title. They’ve been placed in a position to lead, therefore they assume the responsibility. They exist within a defined system, and even if they choose to change it, those within the system can retaliate if they are not convinced of the leader’s capability and reasoning.

When I think of leaders, I think of politicians. They have been placed in a pre-determined position of power. They represent a party, and are expected to abide by those ideals if they want the respect and allegiance of others in their party. Many politicians are great leaders: they speak for a cause, they have people that back them, and they oppose alternatives, or lesser solutions.

Some of the most heinous people in history have been great leaders. And for this reason, I feel it necessary to make the distinction between great leaders and great people who lead.

Great people who lead know what they are passionate about. They also know why others may not be passionate about it, because they have empathy. Instead of fighting for what they believe in, they talk about it first. They take the time to research and communicate with people from every side. They reflect. And only then, with a clear head, they fight.

Great people who lead acknowledge failure. They don’t point fingers, even if it isn’t their fault. They learn from said failure, and readjust. They don’t keep people in the dark out of pride or embarrassment.

A great person who leads knows they are at the same level as the people they lead, and just as subject to error. A great person who leads attracts people who understand that this person is not indestructible, majestic, or a god, but is just as human as anyone else.

People rally behind great people who lead, not out of force, but because they trust this person and feel empowered. Great people who lead attract other great people, and without even noticing, those people lead, too.

Sometimes great people who lead are designated to be leaders. They are placed within an existing system. They are assigned people to follow them. But because they are great people, they do not change the systems they are a part of without the consensus and understanding of those around them. If the system is flawed, and the people within it cannot see that, the great person who is a leader will not turn everything around, because this person’s self-purpose is to get those around herself to set the example first. To enact change, the people in the system have to rise to the occasion just as much as the great person who leads.

When President Obama set foot in the White House to instill equality, he couldn’t just stand at a podium and insist that it happen. He promoted it, and he fought for it, and people fought with him. But other parts of the system refused to see parts of his vision through. That’s what defines democracy. The system was already determined, and President Obama accepted his position and place. He promoted his principles, but could only enact change with the right amount of support. Barack Obama is first and foremost a great person who leads.

Tonight he bid his position farewell. But as he has been doing for the past eight years, he shined the spotlight on you, only a little brighter. Now is more a time than ever to exercise responsibility and empowerment. Great people who lead carry on their legacy long after they’ve lost their leadership title. It’s easy because people proudly carry it for them.


Entrepreneurial Ecosystem

Entrepreneurial Ecosystem Logo Entrepreneurial Ecosystem

[notice title=”The Entrepreneurial Ecosystem (EE) helps develop new ventures at the University of Alabama and surrounding community.”][/notice]

Stage 1: PLant Entrepreneurial Ecosystem

The plant stage is focused on helping give your idea roots in the marketplace by (1) idea validation, (2) idea proof-of-concept, and (3) initial market assessment. Idea validation is utilized to help determine if your initial hypotheses regarding the customer problem/need, the solution, and types of potential customers are correct. The focus is on determining what specifically about your idea helps to solve a high-value customer problem. Additionally, it is important to distinguish potential customers, who have the power to make decisions, from potential users. There are several on-campus activities like the Crimson Start-up Canvas program along with workshops and seminars each semester to help you better validate your idea.

Once more detailed information has been determined, proof-of-concept of your idea is a great next step. The focus should be on a minimum viable product (MVP), which is a rough, somewhat tangible representation of your idea (such as a wireframe of a website, a rough prototype drawing, etc.). This stage helps to determine whether your idea meets a need in the market and if so, what an initial offering could look like based on consumer feedback. Information gathered here helps to define your target market and understand the size of the opportunity. Once you have determined that your idea meets a customer need and you have a MVP, a market assessment is used to dive deeper into the market your offering will be in. Performing a market assessment allows you to establish the market’s driving forces, key features, competitors, intellectual property/regulation requirements, and other information that is of value to your market entry strategy. The entrepreneurial ecosystem has several support services that can help those within the Plant Stage such as: Crimson Start-up Canvas, Entrepreneurs-In-Residence, 3D Printing Services, and workshops and seminars.

Stage 2: Nurture Entrepreneurial Ecosystem

The nurture stage helps to develop your idea to an actual offering through (1) prototype development, (2) formation of an advisory board, and (3) identification of a management team. Once your idea’s potential has been shaped by the plant stage, prototyping your idea can provide additional feedback on features, uses, and price points. The goal is to develop a functional prototype from which you can obtain customer feedback, benchmark against competitors, and determine necessary features for market entry. AIME is a great resource to utilize for prototype development.

To assist you in areas where you lack expertise, the entrepreneurial ecosystem can help by connecting you with local professionals with the help of the Tuscaloosa Business Alliance and The University of Alabama Alumni. These professionals can be used to form an advisory board if you plan to establish a start-up company. Additionally, if you feel that you may need assistance on the management team, the entrepreneurial ecosystem can aid in the identification of entrepreneurs that may be interested in further commercializing your idea.

Stage 3: Cultivate Entrepreneurial Ecosystem

The cultivate stage supports the movement of your idea to the marketplace through (1) assistance in development of initial company pitch, (2) formation of a start-up company, and (3) securing start-up funding. The entrepreneurial ecosystem can help to develop you and your management team’s pitch and refine it to assist in securing funding. Once you plant to raise funding to further your idea, it is important to form a company through the appropriate channels. Each business type i.e. sole proprietorship, limited liability company, corporation, etc. have advantages and disadvantages. To help achieve the last hurdle of transition to the marketplace, start-up funding is needed. The entrepreneurial ecosystem leverages the Entrepreneurs-In-Residence, The University of Alabama Advisory Board, and the Bama Technology Incubator to propel your idea forward.

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Amblyopia (Lazy Eye) | Astigmatism | Blepharitis | Chalazion | Dry Eye | Eye Allergies | Pterygium

A pterygium is a non-cancerous growth of the clear, thin tissue conjunctiva that lays over the white part of the eye (sclera). One or both eyes may be involved.

Q: What causes a pterygium?
A: The cause is unknown, but it is more common in people with excess outdoor exposure to sunlight and wind, such as those who work outdoors.

Q: What are the symptoms of a pterygium?
A: The main symptom of a pterygium is a painless area of raised white tissue, with blood vessels on the inner or outer edge of the cornea. Sometimes it may become inflamed and cause burning, irritation, or a feeling like there’s something foreign in the eye.

Signs and tests

No treatment is needed unless the pterygium begins to block vision or causes symptoms that are hard to control. Then it should be removed with surgery. Wear protective glasses and a hat with a brim to prevent the condition from returning.

Q: What are some common problems with a pterygium?
A: Some pterygium’s don’t cause problems and some do not need treatment.

Q: Can a pterygium return after it is removed?
A: Yes


hiker drinking bottled water in desert Flickr/Vlad B.

If you're trying to lose weight, you've probably already replaced sugary drinks like soda and juice with water.

But what you might not be aware of is that drinking water before meals could be helpful for weight loss — and perhaps not just because it occupies space in your tummy.

For their study, researchers at the University of Birmingham looked at 84 people (54 women and 30 men). The researchers don't provide the age range for the participants in their paper, but they do say the average age of the participants was 56 years.

How did this happen?

hiker happiness joy strength fitness exercise mountain climber Aoraki National Park new zealand outside Flying Kiwi Tours / Flickr

The researchers think that this decrease in calories at each meal could be chalked up to the obvious: Drinking water fills up your tummy, making you feel fuller and less hungry.

But there could be other reasons as well. For one thing, when you're dehydrated, your body will often tell you you're hungry, so there's a better chance of water getting into your system through the food you eat.

Considering trying the 'diet'?

While this might have been the case for the participants in the study, other research has found that people continue to eat even when they feel full, so this might not be a foolproof plan for everyone.

Plus, the study sample included mainly white, middle-aged adults, so the "results may not be applicable to a general adult population."


16 Ideas for Raising Your Consciousness

Raising Your Consciousness

Some days feel quite ordinary. Other days become lifelong memories because they are truly extraordinary. What is the difference between the ordinary and the extraordinary? For many people, it is the ability to raise their consciousness to higher levels.

Here’s some good news: you can raise your consciousness to experience extraordinary days every day. With these steps, the ordinary, boring days will fade away and become no more.

1. Find a little time to begin meditation.

2. Give yourself a plan to follow.

3. Connect your dreams to your reality.

Lucid dreaming is one of the most important tools that is in your toolbox to raise your consciousness. By taking control of a dream, you can begin to process those thoughts that hold you back from achieving a true level of higher consciousness. It may take some time and practice to achieve such a dream, but stick with it. The benefits are truly worth it.

4. Exercise your mind daily.

Your brain might be considered an organ, but many of its functions are similar to your muscle tissues. In particular, if you exercise your mind daily by trying to solve complex problems or play challenging games, then the responses of your mind become quicker. Your willpower becomes stronger. Your consciousness? It becomes higher.

5. Take a personal inventory.

Simple practice is not enough to help you raise your consciousness. You need a perfect level of practice to bring your consciousness up from the ordinary levels that you wish to change. How can you achieve perfect practice? By implementing an increased awareness in every facet of your life. Even when you’re paying the bills, you can ask questions about your usage patterns of electricity to encourage a stronger consciousness foundation.

7. Stop looking in the rearview mirror.

The biggest mistake that we all tend to make is allowing the choices of the past to define us. We keep living in constant misery because we look at the choices and consequences of the past and allow those negative experiences to create an internal trigger. That trigger weighs on the soul and causes it to never seek out anything extraordinary. Change your focus by looking forward. Make choices that will lead you forward another step. Even on those backward steps, don’t turn around. Keep focused on the prize of raising your consciousness and your journey will lead you home.

8. Keep an open mind.

9. Act with compassion instead of practicing compassion.

10. Follow the concepts of active listening.

How many times have you anticipated being able to share a fact or personal opinion that it caused you to stop listening? Maybe you interrupted the person who was speaking because you had to share your thought first? A higher level of consciousness doesn’t come from the forming of a personal opinion. It comes from hearing what the experiences and opinions of others are, finding the good in those, and then choosing to incorporate the best of what you’ve just heard into your own life. In order to do that, you must actively listen by hearing first and speaking second.

11. Eliminate the negative whenever possible.

12. Keep a high energy level whenever possible.

13. Stay away from the junk food.

Having a snack isn’t a bad thing, especially when you’re hungry. When you’re constantly choosing to eat high caloric foods that don’t really fill you up, however, then your fuel is not going to be consistent with the output that you’re requiring. If you are feeling bogged down during the day, then try choosing healthier snacks that can boost your brain power. Nothing creates more boredom than the desire to just get through a day because you’re feeling miserable.

15. Explore the concepts of mindfulness throughout the day.

16. Stop going so fast.

The demands of the modern lifestyle require most of us to be rather busy. It’s fine to be busy, but there is no purpose to that busyness if there isn’t a willingness to slow down when it is appropriate. Do you really need to get to the grocery store 45 seconds sooner than the person driving 5 mph slower than the speed limit? Or could you take that slower speed, invest 45 seconds, and appreciate something that is going on around you? When the tunnel vision of speed is removed from life, the pictures that are seen are truly amazing.

Raising your consciousness isn’t always easy, but these 16 steps will give you a good start on the process. Take the first step of your journey today and you will not be disappointed with the results that you will see over the coming days.

Author Bio

Luke Glowacki is an avid fan of meditation and contemplation. He also loves listening to binaural beats and isochronic tones as he believes that they have a positive influence on the brain and help one to achieve their full potential. He hosts a website at meditationbrainwaves.com where he writes about meditation, lucid dreaming, brainwave entrainment, brain waves and a lot more.

By | 2016-10-15T20:23:23+00:00 December 23rd, 2014|Tags: , , , |

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16 Ideas for Raising Your Consciousness

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French article

‘They came with a battering ram. ” Cindy Archer, one of the lead architects of Wisconsin’s Act 10 — also called the “Wisconsin Budget Repair Bill,” it limited public-employee benefits and altered.

The France national football team (French: Équipe de France de football) represents France in international football. It is fielded by the French Football Federation (French: Fédération Française de.

Retrouvez au travers de toute la presse et de l AFP toutes les informations du moment sur le portail d orange : Actu, sport, météo.

Cultural Savoir Faire France is about world-class art and architecture, outstanding museums, Roman temples and Renaissance châteaux. It seduces with both iconic landmarks known the world over and.

Louis XVI (23 August 1754 – 21 January 1793), also known as Louis Capet, was King of France from 1774 until his deposition in 1792, although his formal title after 1791 was King of the French. He was.

Herve Cornara - boss of the ATC-colicom in Chassieu - has been identified as the man beheaded in France on Friday Shocking attack took place at the headquarters of American-owned Air Products close to.

france: French article

french articlefrench article


The Power in the way we Think

Posts tagged ‘neocortex’

Celebrating Stress

Celebrations and stress are not usually words we see together. However today they are. Because today, we made it!

It is officially November 30, 2014. Which means that this is the final day of the NaBloPoMo challenge, and our series on stress.

And the National Blog Posting Month has definitely been a challenge! Probably not in the way most people would think, though. I had no trouble at all coming up with the post ideas and writing the material. Stress is such a huge topic that we could easily go for another month without too much trouble!

Instead, the challenge for me was finding the time to get it all done with the other responsibilities in my life. But I’m so glad that I had the opportunity to do it. The experience has stretched me to think about some things (including my own stress) in a different way.

It has drawn lots of new readers to our small corner of the internet and as they share their stories I find my passion for The Mindset Effect renewed. It’s people like you guys who keep me doing what I do. I love sharing my knowledge with the aim of supporting all of you to make positive, healthy changes in your life. At the end of this post, as a special something for all of you who have stuck with me throughout the month, I have a very special treat. I won’t tell you what it is right now (and no cheating by scrolling!); it will be waiting for you when you get to the end. 🙂

After such an intense month and 29 different articles on stress, I’d like to revisit some of the main concepts and bring it all together for you. I know that sometimes receiving so much information can be a little overwhelming and difficult to understand. So let’s see what we can do …

managing stress

We began the month with a few simple definitions of the different types of stress before we discussed the pretty grim impacts it has on our mind, body and emotions. With any type of force, strain or pressure, and the possibility of conditions such as weight gain, heart issues, diabetes and blood pressure, it becomes really important to be aware of your stress and to learn to manage it effectively.

I believe it’s equally important to understand how stress works. If you understand it, you’ll be armed with heaps of knowledge that supports you to implement the simple management strategies that we know really work. You’ll have the science behind why you do things like reach for the chocolate bar, cry for seemingly no reason or snap at your partner. And you’ll also have the reasons behind why you feel some pretty mean neck and shoulder tension or why you crash at the end of the day or week and can’t bring yourself to even get out of the chair.

The neurobiology behind stress is extremely complex. I won’t go into that here but you can go back and read any of those earlier posts on the Triune brain, trauma, hormones and the amygdala. Between them, they explain the workings of our inbuilt survival mechanism and why many of our reactions occur.

The stress response, or our fight/flight mechanism, is activated easily and frequently by all manner of life events, from watching someone you love draw their last breath, to dealing with screaming kids or seeing the bills pile up when you have a limited income. And with the buildup of hormones like adrenalin and cortisol, managing the fallout from these events becomes even more important.

Children are also impacted by stress in the same way we are, but their experience is different due to the development of their brains being incomplete. They need guidance in some of the same simple techniques we use.

Probably the most important and effective management strategy is the use of breathing. My friend and colleague, Linda, did a great job of explaining how to utilise belly breathing to down-regulate the stress response.

We’ve also explored sleep, movement, food and laughter and how these are all related to or impact our stress. And we learned how simple routines and small changes can make a big difference in the way we experience it.

With such a complex system and so many things feeding into the impacts we feel, it’s important that we are able to break it all down into bite size pieces and make the way we manage stress work for us in our day to day life. Learning to listen to our mind and body and understanding the meaning of the signals they give out, means we can become more aware of how we respond to stress and this assists us to figure out how to manage it.

As a special treat to you all for your support this past month I would like to provide you with a bonus. I know from first-hand experience that listening to those stress signals is not always easy. In fact, it can be a downright nightmare! Especially given how chaotic our minds can be when we are in the midst of it all. So I would like to provide for you an audio file with 2 of the simple techniques we have discussed previously. This is called guided imagery. I’ll first take you through a simple breathing strategy similar to the belly breathing Linda talked about. I’ll then extend on this and guide you through a body scan, which will help you listen to, connect with and become more aware of the signals your body gives you.

To prepare to listen, find a quiet place and make yourself comfortable, preferably lying flat on your back with your hands loosely by your sides.

calm scenery picnic point

I’d love to hear how you go with it when you try it! Please feel free to let me know below.

Before I close up this series, I’d like to thank a few people. Firstly to my friend and colleague Linda, for sharing her passion and skill in the articles she provided on sleep and the role of breathing. I’d like to thank my friend Libby, for helping me brainstorm for the post on listening to our bodies. I’d also like to thank Julia and Carlie who provided articles on their personal experiences with stress. Hearing personal stories can help us understand that other people feel the way we do. We aren’t alone in feeling stressed. Lastly, I’d like to thank all of you who read my words and stick around to read more! Without you, there would be no point me writing and sharing all the stuff in my brain.

Stress and Children

Kids experience stress just as much as the rest of us.

And sometimes more intensely than the rest of us.

I hope you’re all wondering why this is, because I’m about to share it with you.

It all originates in the field of child development. Or more specifically, brain development. When I began this series on stress we talked about the Triune Brain. We discussed how the brain processes stress and a little bit about the ages at which the different parts of the brain develop.

I’d like to discuss these age differences in a little more detail.

When we are born the only part of the brain to be fully developed is the brain stem, which is responsible for our physiological responses such as breathing, heart rate and blood pressure. If this part of the brain is damaged in some way, your survival may be threatened and it is possible that you would be looking at support from machines to stay alive. The brain stem is also responsible for the physiological aspects of the stress response – elevating the heart rate, breathing rate and blood pressure.

The limbic region is the next part of the brain to develop, usually completed at around 3-5 years of age. This controls our emotions. The amygdala lives in the limbic region and if you remember back to my previous post on this, its job is to make an assessment about whether your life is at threat. So when we perceive our life to be in danger, our emotions, such as fear and anxiety, are activated.

The final part of the brain to develop is the neocortex, which is responsible for our ability to think, reason and solve problems. This begins to develop properly in our teens but isn’t completely developed until we reach our mid 20’s. When our stress response is activated, the blood flow to the neocortex is reduced, and therefore our ability to think is impaired.

Here is a simple diagram that shows this relationship.

triune brain 4

Let’s think about these facts in relation to children. As adults, when we become stressed we can sometimes use our reasoning ability to calm this response and get back to our balanced state (homeostasis). Remember though, by the time we reach our mid 20’s, all 3 areas of the brain are fully developed. This means that the sizes of the limbic region and the neocortex are somewhat even, thereby making it easier to reason things out when we’re stressed.

Children, however, do not have this. Because of their brain development, their limbic region and neocortex are different sizes, which means that their emotions have much more control than their thinking and reasoning ability. So when their stress response is activated, they are unable to down-regulate, or calm the response. This is not only due to the size difference, but also because the blood flow to the neocortex is diminished. So they have all these emotions running through their mind and body, but are unable to use logic to bring themselves back to a place of balance.

I hope this makes sense, because it is an integral part of why children’s behaviour can become volatile at the smallest things.

Sometimes their parents or another adult is able to “talk them down”, particularly if they combine some simple breathing techniques with ‘loaning’ out some logic or reasoning power. But sometimes the stress response is engaged to such an extent that the only way to calm it is to allow it to burn itself out. In this way kids are able to burn off any adrenalin with physical activity. Most of the time you’ll probably find this happen with the use of some pretty intense tantrums, complete with throwing things, yelling, hitting and so on.

The key to helping your kids to manage their response comes by making them more aware of their body and the signals it gives out to indicate stress. Look for a post on this in the next few days. In the meantime, try reviewing an article I wrote back in August about some secret kids business. In it I discuss how kids can learn to manage their own self-care by creating a box in which to keep some special things to help them calm down.

A special note for children who have experienced trauma or abuse, particularly at an early age. Neurobiological research has found that these kids often have an amygdala that is enlarged. This means that it is much more easily activated. And this in turn means that there is a larger difference in size between the limbic region and the neocortex, making it even more difficult to regulate their emotions. For these kids (well, for all kids, but especially for these ones), the key is safety and security. More than anything else, they need to understand that they are safe. So the best thing you can do is to remain calm, firm and completely sure in your attempts to support them. As you work at calming their response, regulate your own breathing using the belly breathing techniques we have already discussed. We all know that children pick up on our energy and moods, so the calmer you become, the easier it will be to help regulate them. And please consider seeking psychological support for these kids. Not only can a professional teach them how to regulate their emotions, they can work with you on specific strategies to use with them.

mirror neurons

Down-regulating stress

Are you getting tired of me talking about the amygdala yet? That little pea-size thing located in the limbic region (emotion centre) of the brain is responsible for our entire survival. After all, it’s the thing that makes the assessment about whether we need to be on the alert for threat. It tells us when we need to focus our entire attention on getting out of a particular situation, whether by fighting for our lives or fleeing for it. The fight/flight response, otherwise known as the stress response.

Like we’ve talked about in previous posts, the amygdala sends signals to different parts of the brain that releases neurochemicals (a fancy word for hormones) that ready our body for that fight or flight. Adrenalin and cortisol provide extra strength for our muscles, and elevated heart rate, blood pressure and breathing rate. When you combine this with the lack of blood flow to the neocortex, or thinking centre, our emotions are truly activated and our ability to reason out the problem at hand becomes impaired.

stress is

As we discovered yesterday, this process is called up-regulation. It occurs every time we perceive something as a threat. I say it’s a perception because these days it’s not often that we get confronted by saber-tooth tigers outside our cave. Instead we’re confronted by all the things we discussed in the first 4 days of our focus month on stress. Everything that impacts on our bodies, mind and emotions.

Some of these are real threats to our survival, such as the trauma of abuse, but others are not. How many people have died when their kids don’t clean up their room after being asked 300 times? I’m guessing not many. But as we’ve already established, our amygdala doesn’t know the difference, so it makes the assessment regardless.

So we know how it becomes up-regulated.

Do we know how we can down-regulate it?

Don’t be overwhelmed by the terms I’m using. Up-regulation. Down-regulation. They sound technical but we can simplify them.

Up-regulation is to activate the stress response. To set it in motion and to put us on alert.

Down-regulation is the opposite. To calm us down. To ease our emotions, support the adrenalin and cortisol leaving out body, to calm our heart rate, blood pressure and breathing. And to re-introduce the blood flow to the thinking centre of the brain so we can reason and problem solve again.

I know the process sounds complex, but as I hinted yesterday, it truly is simple to do. And it comes down to one word.

Yup, that’s it. We need to breathe.

Breathing promotes the flow of oxygen. And this in turn promotes the flow of blood. The more oxygen we take into our lungs the more we will have going through our brain. And that’s where we need it, to down-regulate the entire process.

Think about it. When we feel stressed how do we breathe? Shallowly. We breathe into our chest. And when we feel completely relaxed and chilled out, how does our breathing work then? Deeper. Complete breaths. From the diaphragm. This is the type of breathing that really supports the down-regulation.

I’d like you to try something.

While you’re reading this, I want you to either lay down or sit up straight. Place your hand on the front of your rib cage. Take a breath in and just notice what happens to your tummy. Does it rise up or sink in? observe it for a few seconds without trying to change it.

Now, try to get your tummy to rise up as you breathe in and sink down as you breathe out. Repeat, as you slow your breathing. Spend about 20 seconds simply focusing on this process.

And then check in with your body and mind about how you feel. Let us know what kind of difference you felt in the comments below.

Stress and the amygdala

Did you read yesterday’s post on the stress response? I know it was lengthy and a little technical, but if you haven’t read it, I’d encourage you to go back and do it, because today’s post will make much more sense if you have.

So yesterday we learned about how the brain processes stress. We looked at the 3 parts of the Triune Brain, as shown in my very artistic diagram.

triune brain 3

And we discovered that little thing in the limbic region called the amygdala.

If you’d like to read more about the neuroscience of the amygdala try this site. It’s pretty technical but it shows how the different parts of the brain feed into the amygdala and how the amygdala feeds into other parts, which then impact on our emotions.

Remember, the amygdala has just one job of making the assessment about whether a situation is life threatening.

As I explained yesterday, when the answer is yes, the stress response is activated. And the amygdala is what we call “up-regulated”. Signals are sent to the brain stem to increase heart rate, breathing, blood pressure. They’re also sent to the neocortex to shut down the non-essential ability to think, reason and problem solve (see diagram above).

And by doing this we are able to respond effectively to the risk to our survival.

But what if we aren’t really at risk? Remember me saying yesterday that the amygdala can’t tell the difference between a saber-tooth tiger and finances? There really isn’t any bill on the planet, no matter how large, that threatens our existence. Promise.

So we’ve got this up-regulation going on, where our bodies are flooded with adrenalin and cortisol. We feel out of control, like nothing is going to go right. We have emotions galore running over us and through us. And all we can think about is the thing that activated the response in the first place. In this case, the bills.

Which is the other thing I neglected to mention yesterday. Part of the stress response is the complete focus on the thing that places us under threat. Do you think it would help us survive if we took our eyes off the tiger and forgot it was sitting on the rock? No way! It would immediately take its opportunity to pounce and attack. Kind of self-explanatory, right?

When it comes to the bills the reaction is the same. Our focus is complete. We worry, we mull it over, wonder what we are going to do. And because our neocortex isn’t working due to the lack of blood flow, we aren’t thinking clearly about it. We can’t problem solve it.

So we have a body full of adrenalin and cortisol, we feel antsy and restless, out of control, we have a racing heart and lots of muscle tension, and all we can think about is the bills (or whatever activated the response).

We need to find a way to reverse the process. To re-engage the neocortex so we can think and figure a way out of the situation. To calm our emotions, our heart rate. To ease the muscle tension and release the adrenalin and cortisol.

For such a complex system it feels like the solution needs to be just as complex, right? After all, this up-regulation feels completely horrid, so it must be complicated. Right?

The solution is so simple it seems like it won’t have any chance of working. Surprisingly though, it does.

I find that the simplest solutions work the best.

That’s it. Just breathe.

The stress response and the Triune Brain

Yesterday we brought all of our definitions together and discussed the impacts that stress can have on you. While the effects can be severe, the good news is that we can minimise them by implementing some lifestyle factors. We’ll cover those things later in the month.

Today I’d like to discuss the stress response. This takes us back to the in-built survival mechanism we all have in our brains. We are biologically programmed to do everything we can to remain alive for as long as possible. Some guy named Paul McLean introduced us to something called the Triune Brain, which breaks down its complexity, dividing it into 3 parts that make it a lot easier to understand our survival instincts. If you’d like to read more about the Triune Brain you can just google the term, but here is a site to start you off.

So this post is likely to be a little lengthy and technical, so read it at your own pace. Feel free to put it aside and come back to it later. I’ll include diagrams and subheadings to break it into manageable parts. If there is anything you don’t understand, please ask. It’s important that you are able to process and understand this information, because it will help you to implement strategies that work for you.

The Triune Brain

Ok. So as I said, the Triune brain is divided into 3 parts and together they explain our evolutionary processes.

Brain Stem

This part of the brain is the only part that is fully developed at birth. It’s located at the bottom of the brain and runs down into the top of the spine. It’s responsible for our basic human survival. Breathing, heart rate, blood pressure and so on. It also has part responsibility for the stress response, otherwise known as the fight/flight response (which I’ll explain soon).

To paint a picture for you, if you hold your arm up in front of you, your forearm between your wrist and elbow would be the brain stem.

Limbic Region

This is generally fully developed between the ages of 3-5. It sits on top of the brain stem and is responsible for our emotions and plays a big part in our stress response (fight/flight). It also plays a part in anxiety, depression and trauma.

Within the limbic region are 2 key parts that you need to be aware of. The first is a pea-size thing (very technical term) called the amygdala. Its sole job is to make an assessment, which I’ll explain further soon. The other part is the hippocampus, which forms part of our memory systems. I’ll explain this soon too.

As an aside, when a child is abused at a young age, their amygdala becomes enlarged and is activated much more easily.

If you’re still holding your arm up, make a fist. Your fist is the limbic region of the brain.

The neocortex is the last part of the brain to develop. While it starts to grown when you’re young, it really kicks in when you hit your teenage years and doesn’t fully develop until around age 25 (which is why teenagers are so impulsive and don’t think things through. Their limbic regions are fully developed, enabling them to act on their emotions, but their thinking brain doesn’t yet have the capacity to keep up and balance it with the ability to reason things out).

The neocortex is commonly called the thinking brain. It’s responsible for exactly that. Thinking. Which includes reasoning and problem solving.

Going back to your arm, keep your fist clenched, and wrap your other hand over your fist. This hand is the neocortex.

Take a look at this first picture. Hope you like my super artistic ability! It shows the Triune Brain as I’ve described. Hope it makes sense with the colour coding.

triune brain 3

Let’s go back to caveman times for a second

I want you to take on the role of caveman for a moment. You’re coming out of your cave to do the hunter-gatherer thing. You’re too far out to get back inside quickly, and you suddenly notice a saber-toothed tiger sitting on a rock to your right. And this tiger is look at you like you are its next meal.

saber toothed tiger

What do you do?

Here is where the amygdala comes into play.

You see the tiger, you hear it, and you may feel vibrations under your feet, smell it and so on. Your brain takes in this information and sends it to the amygdala.

Your amygdala’s sole job is to answer 1 question – is this tiger a threat to my survival?

If the answer is yes, your stress response, or fight/fight response, is immediately activated:

  1. The amygdala sends a signal to the brain stem to say, ok, I need all of my resources available to get me out of this situation alive. Your brain releases adrenalin and cortisol (the 2 main stress hormones) to prepare you for either fight or flight. It increases your heart rate, breathing rate and blood pressure to ready your body to respond.
  2. At the same time signals are sent to the neocortex (thinking centre) that says “I don’t need you right now, time to shut down”. Think about it. Will the tiger sit around waiting for you to think about things and decide which way to go in case it moves to the left 4 inches or closer to you? Let me tell you, it won’t wait. You need to be able to react immediately. If you take time to problem solve your life could very well be terminated! So, the blood flow to your thinking center gets shut down so you can immediately react.
  3. Additionally, you need to be aware that once the crisis has passed, if it happens again you need to be ready to act very quickly. So the memory device I mentioned earlier, called the hippocampus, lays down memories so that next time you see a tiger, the information is processed much quicker. The amygdala does its thing and the stress response is activated.

triune brain 4

We can come back to modern times now

So now we’ve explained the stress response, we need to understand that with the really quick advances we’ve had since our caveman times, we’re no longer confronted by saber-tooth tigers. Generally, our lives are rarely threatened. Evolution hasn’t kept up with those developments and unfortunately, the amygdala can’t tell the difference between tigers and finances.

Or any number of other things we have to deal with in our modern society. Families, kids, work responsibilities, traffic and so on.

And because our lives are so fast these days, it’s likely that our stress response is activated over and over again in very quick succession.

But here’s the thing. The stress response is there for a specific purpose. To keep us alive in a crisis. And after the crisis has passed it is supposed to ease. Blood flow is returned to those non-essential systems like our thinking brain. The stress hormones dissipate and leave the body (which is when you feel shaky and fall to bits). And at this point we are supposed to rest and recover and recoup our energy.

I hope all that makes sense. It’s a complex process and can be difficult to understand. We’ll leave things there for now and pick it up again tomorrow, when we’ll talk more about that pea size thing called the amygdala.

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$7 at the door

9:30pm doors/10pm showtime

Poolboy is a band born in chlorine in Minneapolis circa 2015. They learned to read via a weird uncle's Playboy subscription and lost their virginity in a room lit by neon. They are momma's boys, romantics, and Americans. Poolboy plays “agitated psych rock ’n' roll.”

Poolboy is:

Seth Conover - Vox, Guitars, Lyrics
Brett Bjornrud - Drums
Jeff Dreblow - Piano, Synth, Vox
Travis Thorp - Bass
Johnny Kermott - Cello, Guitars, Vox

One winter night, an eight year old Zach Brose stared out his bedroom window and named the giant oak tree he had grown up with all his life, Arbirn.  Now, years later, the name has manifested itself again in the form of a music group that brings about the emotions of nostalgia as well as an inevitable, optimistic growth.  ar.birn is an indie rock trio comprised of members Zach Brose (guitar), Cooper Doten (bass), and Reese Kling (drums). Growing up with and connected by Minneapolis music such as Halloween Alaska, Happy Apple, Love-cars, and beyond,  the trio aims to capture what was so compelling about these groups to them then and now.  A balance between pensive songwriting and experimentation with splashes of pop/rock grooves encapsulates ar.birn's sound.

Maggie Morrison of Lookbook, Digitata, & Gayngs. Her pitch-perfect, brazenly unaffected singing instrument is perhaps (Lookbook’s) most well-selected keepsake from the glory days of the discotheque. She now performs under the moniker, Margaret, and stays consistent with her repertoire, never slumps, never slides, never half-asses a single note. As chillingly immaculate as a sine wave, Margaret and her voice have an inhuman perfection to them.


Unpleasant facts contradict optimism on the economy

Poor job growth and low productivity threaten prosperity.

Here are two reasons why we should be concerned:

What’s missing is an increase in private-sector jobs that generate tradable goods and services and sustain a productive economy that delivers both the wealth for a rising standard of living and the tax revenues to support public services.

These employment problems suggest we are not building an economy that can deliver the rising expectations we enjoyed in the past. These expectations were based on the belief that if we studied and worked hard we could expect a good job with a rising standard of living.

If Canadian incomes show little growth but prices for energy, food and raw materials rise as the global population grows and demands for more food, energy and resources from newly emerging economies increase, the income we have left over for everything else after paying these higher bills will be less. We will feel poorer.

The only way out is to build the kind of economy that will generate good jobs in the face of growing global competition. New jobs come from new activities, and new activities come from innovation.

China, India and Brazil will move into higher value-added production as the next decade progresses. Chinese and Indian universities are steadily improving and younger Canadians will face growing competition for jobs from the graduates from these universities in a world where there will be intense competition for good jobs and the investments that underpin them.

This brings us to Bank of Canada governor Mark Carney’s warning that our productivity performance — our ability to create a smarter economy — is “abysmal.” Productivity growth is the basis for improved living standards and is driven mainly by innovation.

Productivity determines the speed limit of the economy — the rate at which an economy can grow without triggering high inflation. The higher the productivity growth, the stronger the growth potential of the economy.

Canadian productivity in the second quarter of this year was just 0.8 per cent higher than the same period last year. U.S. productivity rose 3.7 per cent in the same period, and for many years the U.S. has outperformed us.

Unless we improve our productivity through innovation, our potential growth rate in the coming decade will be 2 per cent or less, compared with 3 per cent from the mid-1990s to the mid part of this decade. That lower rate would mean every Canadian would be worse off by $30,000 and the overall economy would be $1 trillion smaller, Carney says.

In other words, if we want better prospects for ourselves and the next generation, an innovative economy is the key.

This is a lot more important than continued wrangling over the long-gun registry.

David Crane is a commentator on business and economic issues.


Chief Rosemary Oil: Benefits

Along the windswept coast of the Mediterranean, Rosemary oil has a deep history dating back to Roman days. Rosemary Romans used for various purposes, for example, medicinal, incense, cosmetics, and religious ceremonies. Even today, people of Rosemary essential oil is sacred because it is an incredible beauty and medicinal qualities, which are supported by memory, pain, skin toner, mouthwash, moisturizer, respiratory support, and many others. Let's say you are interested in finding the details of this product will help you, here is a deeper look at the Rosemary oil.

Rosemary Oil

As mentioned above, Rosemary can be found in the Mediterranean region, and it is growing evergreen plants, which sometimes grows 5-6 meters high. Seeing how Rosemary was traditionally grown in the Mediterranean, it is not surprising that it appears in both the Roman and Greek mythology. In fact, Aphrodite was filmed wearing, Rosemary, when he was first born. The actual appearance of oil, Rosemary, mostly colorless, but the smell is strong, fresh and citrusy.

Rosemary not only the appearance and the presence of mythology, and other important details, this oil is that the middle note, which means, Rosemary can be a lot of other essential oils. Some oils that work well are Rosemary cedarwood, juniper, tea tree, basil, and Geranium.
Rosemary oil is used, and the medicinal properties

Skin Treatment
Rosemary essential oil has a different purpose for skin care products, including the ability to tone and moisturize the skin. In addition, you can also smooth wrinkles, reduce wrinkles, clear up acne, and reduce the ugliness and varicose veins, and breakage.

Rosemary oil is one of the best when it comes to aromatherapy benefits. If swelling, nose runny, sore throat, or asthma, Rosemary essential oil is a great way to get these problems. In addition to the therapeutic benefits of aromatherapy Rosemary, this oil will make the room smell great when they are used.

Suffers from headaches and migraines have found that Rosemary essential oil will do wonders to reduce pain. Proceed to the next, Rosemary, also applies to other pain-related problems such as sore muscles, arthritis and rheumatism. So whether you are massaging the oil directly to skin or by inhaling aromatherapy, Rosemary very effectively relieve pain.

Memory Support
Some students have a solid knowledge of Rosemary oil is used to improve mental concentration and potentially increase test scores. He has also been used by doctors, lawyers, and people in other stressful professions and focus on combating fatigue. Why Rosemary works as well as fatigue / memory support, because it increases the activity of the brain.

If you ever have small teeth, Rosemary essential oil makes a fine substitute, because it kills bad breath and disinfect the mouth. Just make sure you do not swallow or Rosemary essential oil that Mater.

Hair Stimulator
Another benefit of Rosemary oil, it contributes to the hair follicles and helps them grow better, reading - looking hair. Other advantages of the hair to prevent gray hair and reduces the appearance of dry, flakey scalp. The results of Rosemary oil, tea tree oil or a combination of your hair is even better than the basil.

Rosemary essential oil is the last major advantage is that it can help people with their digestive problems or abdominal pain. You can also use the Rosemary for the change, you can add a few leaves on your side of the Communion.
Rosemary Oil Warnings

As mentioned above, you should avoid eating large doses of Rosemary - if not entirely. The reason is because the major oil and Rosemary can be toxic and cause convulsions if taken in large quantities. Only time to really consider the adoption of Rosemary oil, if the doctor tells you that is not common.

Go to the end of oil, you should be careful about the amount of Rosemary leaves, that you consume. As noted, under the "Defrost" for these purposes and medicinal properties of the sequence, it is safe to eat meals together, Rosemary leaves. However, many of Rosemary leaves are a certainly a bad thing, especially if the pregnant women who are pregnant or breastfeeding. In the extreme case where there is a lot of leaves are eaten, Rosemary cause vomiting, seizures, and the liquid, which is the lungs.

But as long as you are responsible for spending on the Rosemary leaves and avoid oil as a whole meal, you should not be any problem with the use of this product.
Rosemary oil is used in the main

To ensure that you have to avoid any unpleasantries above, it is important that you have the right to use the essential oil of Rosemary. That being said, the most popular and safest to use a few drops of Rosemary oil evaporator, and letting the aroma fill the air. This is the very people who want to relieve swelling, reduce pain, headache and / or in the house smell better. One thing to remember, when it is that the middle note of Rosemary, I need a little more of what notes to start working.

Politicians wanting to relieve muscle and / or joint pain to put together a few drops of Rosemary essential oil, massage oil, when the solution is mixed, you can RUB oil into the skin. As the warning section, you do not want more than a few drops of the product after mixing a massage oil.

As a massage oil, you can also add a few drops of Rosemary, facial and skin creams. This creates a more efficient, the effect of age defying skin care products you use. Remember, the main thing is, Rosemary oil, that you want to use this moderation. In most cases, adding a few drops of any product or using a steamer should be enough to make you are looking for.

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Focquaert, F. & Braeckman, J. (2011). Mirroring the mind: on empathy and autism. A. De Block, & P. Adriaens (Eds.). Maladapting minds (pp. 241-263). Oxford University Press.

From an evolutionary point of view, the prevalence of disorders that are characterized by (extremely) low-empathy, such as autism spectrum conditions and psychopathy, is hard to grasp. Empathy affects almost every aspect of our social world ans (extremely) low empathizing skills are devastating to an individual's social life. The following questions loom large: Why are autism spectrum conditions so common and why are they more prevalent in men? And in general, why does a 'negative' trait like low empathy even manifest itself at all? Keller and Miller's mutational load model, that describes mental disorders in terms of an 'overload' of harmful mutations, is put forward to explain more extreme instances of autism. Less extreme instances of autism spectrum disorders are explained by the presence of maladaptive extremes of low empathy in combination with compensatory systemizing mechanisms. Based upon existing evolutionary hypotheses and current (neuro) cognitive findings, we propose that high empathy, with a 'high' threshold to shut down, is more likely to have evolved during female evolutionary history. Low(er) empathy, with a low threshold to 'shut down', is more likely to have evolved during male evolutionary hisory. Differrential selection pressures on empathy may therefore explain the male/female ratio in autism spectrum conditions, and possibly, a difference in empathy between males and females in general.


7:30-9:30PM: Host Band : Jess Raymond and the Blackberry Bushes

9:30 – til: Open Jam

Jess Raymond and the Blackberry Bushes

The Blackberry Bushes are a Northwest acoustic Americana and bluegrass band whose sound falls somewhere between Gillian Welch and The Infamous Stringdusters. Their songs evoke the natural world, with themes of imperfection and impermanence. The instrumentation is precise and improvisational, reminiscent of the virtuosic bluegrass greats. The Bushes have that rare magic that allows them to fuse voices from many genres into an acoustic instrumentation that retains distinct threads of sonic color. Elements of jazz, classical, pop, old-time and bluegrass saturate this modern string band sound that is buoyant, bold, and like their thorny namesake, rooted and growing, growing, growing.
The Appalachian Mountains are the meeting place of the fiddle and the banjo, and musical culture permeates the entire length of the Mississippi River. Jes Raymond and Jakob Breitbach may have started their musical journey in the rainy bottom of the Puget Sound, but their work is infused with the essence of the homes they wandered West from. Joined by Daniel Ullom on the mandolin, Alex Genova on the banjo, and Forrest Marowitz on the upright bass, The Blackberry Bushes draw from the deep roots of American traditional music to create a playful and resonant sound with both twang and sophistication. They are emerging as a band of artists whose Americana is honest and generous with an obvious love of performing, spot on chemistry, and a live show that truly aims to stir the spirit.
Jes’s songs connect the day to day with the muses of wonder, folk wisdom, earthiness, and impermanence. Backed by two, three and four part harmonies, she sings with joy and a desire for every person in the house to feel that she is singing to them. Jakob’s virtuosic fiddle improvisation and Daniel’s longtime immersion in bluegrass and old-time create a thrillingly potent onstage correspondence. Together with Alex’s hard driving banjo lines and Forrest’s exceptionally sensitive and deeply grooving bass lines, they propel a song-focused band to expand outward in exploratory delight. Jes’s skillful flatpicking interlocks these soundscapes while the band simultaneously honors the genius of tradition and innovation.

Genre: Bluegrass Jazz Classical Motown Rock Classic Rock Southern Rock Americana Acoustic Old-Time Folk Rock Indie Country Folk Jam Blues Reggae World Instrumental Funk Swing Country Western Singer Songwriter Gypsy Jazz Celtic Atl Country Gospel Pop Hip-Hop Honky Tonk R&B Soul Story Teller Oldies Lawn Concert