Thank you, Ricky. I just want to take the opportunity to thank Urban Age for inviting me back and I want to also recognize both Ricky Burdett and Wolfgang Novak for their brilliance and hospitality and I'm in so honored to follow Jamie Lerner Who's taught us to dream and to do? Both together and never stop doing either one. So let me begin by talking about how aggressive proactive government action Can create a more livable city and by doing so incentivize Successful and significant private investment. Let me start with an ex-tooth with the example of lower Manhattan Reinvesting in the center of lower Manhattan just to orient you you see a Manhattan on this map Manhattan is a small part of New York City You can see in the top of the slide here. Oops I'm sorry the Just learn how to get the pointer very delicately here just at the bottom of the slide is Lower Manhattan to the middle of the slide is Midtown Manhattan are two dense areas Lower Manhattan is very much like San Paolo a very dense city. We celebrate density in New York City Especially lower Manhattan lower Manhattan has every advantage. It has fantastic architecture It has water all around as you can see it has an incredible transportation hub The perfect place to densify it have a more sustainable city It is at the hub the hub of the region a great place for the city to grow however Even before the tragic events of September 11 2001 lower Manhattan was dying It was deserted. It was deserted on the weekends. It was deserted at night. It was not taken care of It was all Commercial there was no vitality on the weekends. There were no shops. There were no restaurants We were losing Three million square feet of office space left lower Manhattan for New York City This was a tragedy because the core of our financial or economic base is our financial district Wall Street That's where most of our revenues come to pay for schools sanitation Transportation was lower Manhattan and it was dying before 9-eleven And you can see in this chart where you see it begin to go down. That was before 9-eleven On September 11, we lost 10 million square feet of office space Almost 13 million square feet is office space in lower Manhattan But before September 11th happen, we knew government had to take action first we started tax abatements for residential conversions second after 9-eleven a Residential grant program to keep Residents in lower Manhattan and bring new residents to lower Manhattan third federal government issued bonds To create new development of residential growth in lower Manhattan. This would bring office not only with office In a good office district needs to be mixed used it must have that vibrancy It must have the residential life and and the foot traffic that residential development Brings so you see here a street populated by people sitting on the sidewalks This is what happens with residential development So the city took action not only by instituting regulatory reform But also by building parks and open space quality of life brings private investment We built new parks and this began to give a sense of amenity a place for social space It's a piece place for people to spend time and we built all along the lower part of the side where it's purple a Waterfront that was totally cut off from the public. This is what it looked like This is what Wall Street had to look forward to no wonder no wonder our corporate firms were leaving lower Manhattan So we are creating a new waterfront Esplanade an Esplanade for tourists for residents for families for office workers And this is the new lower Manhattan and look what has happened since even before 9 11 Those government actions brought new residential development first 10,000 and now since Since September 11th 45,000 new residents in lower Manhattan new skyscrapers This is Frank Gary and great architecture great architecture is very important to the energy and vitality of our cities It makes them young and makes them competitive. You have Frank Gary and helmet young and then that triggers new office development Norman Foster Richard Rogers and these two already complete office buildings show that it's possible through government action To make things happen the next project. I'm going to talk about is one of my favorite projects in New York City It is called the Highline. This is on the west side of Manhattan in the meatpacking district an area That was is all zoned for manufacturing no residential development. There is there an elevated abandoned rail line which had become a garden in the sky This is called the Highline. This is elevated It looks like a meadow and it runs for 22 blocks where you can walk on it It connects neighborhoods and it actually you can walk without coming in contact with a single automobile now Developers hated it. They said this has to be demolished The demolition order was issued. We're going to rip it down 200,000 people signed petitions saying save the Highline and we saw this was not a blight on the neighborhood This was an opportunity to attract private investment by something so unique as this elevated an Irreplaceable artifact this Highline that runs through neighborhoods So what we did the government actions were to rezone the area. This is where the art gallery district is We kept it. That's what's in white in yellow was new opportunity for residential development and as a Defining feature of this the Highline this elevated garden in the sky that would create a district of value and attract private investment not blight but investment and this is we actually created very strict urban design controls so that we could predict the height and the shape of the buildings around the Highline very strict controls to ensure a light and air would reach the Highline and through this controls governmental controls We have brought Architects from all over the world to build around this area an international competition for the Highline Liz Diller Rick Scafidio and James corner and this is the new design for the Highline It looks like the old Highline It is going to be one of the most unique and fantastic parks in the whole world Another image of what it will look like a flyover that brings you through a sumac meadow totally unique and because of this investment and Government action as I say architects from all over the world are clamoring to build here 32 projects in three years and the park will open this spring here. You have Annabelle Seldorf ordering that lock John Nouvelle Frank Gary shiguruban and Neil Denari all clamoring to build in this one space So it is possible to have a dream to implement it to take action and to create a great legacy For our administration, but really for the world. Thank you very much


when I'm explaining how hard exercise needs to be to be effective, is that throughout most of human history, you know, we didn't have nautilus machines, we didn't have barbells or any of that, if a person encountered some sort of a demanding physical stress, it was usually because they were either desperately trying to kill something for food or they were trying desperately to avoid becoming something else's food. Now, if they happened to survive it, if they got the food and didn't starve or if they managed to avoid becoming lunch for something else, then their body would respond to that stress by producing an improvement in strength so that the next time the same stress doesn't produce as much of an in-road and leave them unable to move afterwards. Now, so what we are doing in exercise is trying to replicate the general physical demands that would have stimulated improvements in our ancestors in the past, but without, you know, the same risks involved. What we are trying to do in a nutshell is to send a message to your body that its current capabilities are inadequate to meet some demand that the environment is placing on it and that if it is going to survive another similar encounter it has to get stronger, it has to improve its conditioning, all the other aspects of fitness that contribute to your ability to move. Again, training in this manner, focusing on making it that hard, runs completely counter to the way most people think going into the gym. One of the biggest hurdles is in getting people to train to momentary muscle failure, teaching them how hard they are capable of pushing themselves and also teaching them that they are capable of working through discomfort. A lot of people assume, and this depends on the background, if you get somebody who spent their life in athletics or somebody who grew up on a farm or something where they are regularly performing hard physical work, they have a more realistic understanding of their capabilities than somebody who hasn't, but taking most people and starting them out, most people stop when exercise becomes uncomfortable because they assume it's becoming uncomfortable, the muscles are burning, I'm close to the end. They stop at that point. Or because they're not familiar with how hard they're capable of contracting, which is just a matter of an experience. And an example of this, a lot of times with new clients, they'll get to a point where they don't think they can move the weight anymore. And two points on this. First off, a lot of times they quit when they get to that point, not just because of the discomfort, but because it doesn't go. And again, they're thinking about making the weight go. It doesn't matter if the weight goes or not. They can still contract against it. They might not be able to move it, but they can still contract against it. And you want to do that. And the reason for that is, when a lot of these people think they've reached momentary muscle failure, when they think they cannot continue the exercise in good form, I'll tell them, I'm going to assist you in performing another repetition or two. And then I pretend to, but I don't actually do it. I go through the motions of pretending to assist the movement of the barbell or pretending to apply force to the movement arm. And a lot of times, these people are capable of getting one, two, three more repetitions than they thought they could because they believed that they were getting help. And because also somebody pushing them through that discomfort. Now, to be able to get the best possible results from exercise. And again, I think James talked about this. It is necessary to work with a very high intensity of effort. Working with a high intensity of effort requires that you push yourself through significant discomfort, not just muscular burning, but elevated heart rate, heavy breathing. And part of a mental block some people have about this is the fear that they are going to injure themselves or that they are going to pass out or something as a result of this. It's important to keep in mind that the injury during exercise has nothing to do with how hard you're training. And it doesn't even have anything to do with how much weight you're using, but rather the forces that are involved. And those forces are affected by a couple of things. Again, I'm sure Bill touched on this, the levers and things like acceleration. As an example, if we were to go out in the parking lot right now and attempt to pick up somebody's truck.  I don't think any of us are going to be able to stand out of the bumper and deadlift it. But despite the fact that it's incredibly heavy, if you were to attempt to do so in a controlled manner, unless you had some sort of a pre-existing issue with your back or shoulders or hips, if you grabbed it and you pulled lightly and then gradually pulled a little harder until you're pulling as hard as you could and then you gradually eased off, you wouldn't injure yourself. You'd tire yourself out, you'd fatigue the muscles involved, but you would not be hurting the process. On the other hand, if you grabbed the bumper and you yanked as hard and fast as you could, same weight, but the difference, the risk of injury, is that you're attempting to move in a very rapid manner. This comes back to, again, the idea of an exercise being about doing something to your muscles with the weight rather than about doing something to the weight with your muscles. If you are thinking of moving the truck or even if it's just like a heavy barbell during the deadlift and your focus is on making that weight go up, you're going to tend to do so in a manner that makes it easier to do that, which makes it less effective for the muscles. And, again, if you focus instead on just trying to fatigue the muscles efficiently, you're going to tend to move in a way that does that. And that fatigue, now, counter to what most people assume, makes the exercise safer as it gets harder. Now, Elle talked about in-road. When you start an exercise, you have a certain number of units of strength. Suppose it's 100 units, and if you were to use 80% of that, it would require 80 units of that strength to be able to move that weight. Now, with every repetition, you're going to fatigue a little bit so that the amount of force you can produce gradually goes down until it's 80 units, at which point you're contracting as hard as you possibly can. A lot of people believe that going to this point causes an injury. The exact opposite is true if you maintain correct body positioning and movement. And if you're not trying to, again, if you're focusing on efficiently loading the muscles and not just trying to move the weight, and here's why. Now, suppose that you're using 80% of your one repetition maximum. If you get 80%, oh, make sure this thing doesn't tip here, you already have a 20% difference between that and what your maximum is. Now, your one repetition maximum is considerably lower than what you are capable of lowering under control. Most people, about 30%, 40% more weight, that you can lower to 40% more weight under control than you can lift. So we get another 140% here. So the total safety margin between these, about 60%. So at the beginning of an exercise, when you're capable of producing 100 pounds of force, you're capable of producing more force. You're more capable of causing an injury if you attempt to accelerate rapidly, if you're bouncing, jerking, yanking the weight. But as you fatigue and as the amount of force that you can produce goes down, the difference, oh, and the amount of force required to cause an injury to be a little higher than that, the difference between the force that you are capable of producing and the force required to produce an injury goes down as you fatigue. So as discomfort increases, as your muscles start to burn, your heart's pounding, your breathing heavy, and every fiber's just screaming at you to stop the exercise, as you are getting it deep into that territory, rather than increasing your risk of injury during exercise, as long as you maintain strict form, you are actually making it safer. Now, how do you do that, though? How do you get to that? And his philosophies of life. Now, you can check him out at bay.com, that's B-A-Y-E. Let's bring on Drew Bae. All right. Thanks. Nice to be here. The aspect of thinking about exercise that's important is differentiating between exercise as a stimulus rather than a producer of improvements. Exercise does not directly produce any improvements in the body. All of the improvements that happen as a result of exercise happen because your body is trying to respond to what it perceives as a negative thing, an extreme stress, that strength to be able to move that weight. Now, with every repetition, you're gonna fatigue a little bit so that the amount of force you can produce gradually will attempt to move it again. If you were to take a very heavy weight and lower it slowly, and as you approach the bottom, gradually slow to a stop, and then very gradually begin to lift it, was what I had previously thought of as a 10, on a scale of one to 10 with intensity of effort, became about a two or a three.


So, I've always said it's a practical spirituality, it's not like there's anything that we need to do in form, but as we keep asking the questions and we go deeper into the spirit, we pray to the spirit to heal our mind, we pray to the spirit to show us a unified perception, we pray to show us the world the way it really is, not in distortions, and it's a very deep journey. And I know I had the same thing. When I was much younger I had a twisted ankle, I was taken to the hospital, I had wonderful symbols of helpers helping me out with that, putting a cast on my ankle. When I had a hernia operation, again, wonderful symbols of doctors and nurses in the compound, that's when this body was much, much younger, much earlier version of this body. But as I learned to tune into the spirit and I slowed with the spirit, the care and the attention for this body and the world has just decreased and decreased and decreased because the fulfillment of the spirit is everything. A tranquil, happy, open mind is what health is. So, when we start to look at things like the body, we've got a lot of learning to do because we've all been trained that bodies are sick, bodies are limited, bodies have symptoms. That's what we've been talking about in the course group, the whole idea of sick bodies versus well bodies. It's interesting conditioning for something that's actually neutral. It's going to be like going to see in terms of endearment and coming home all sad, crying on the couch and having your spouse come up and say, what's wrong?  Oh, why are you sad? No, everywhere died. Everywhere didn't die, she's still alive. No, she died. I watched her die. Jack Nicholson was there, sugar McLean. He's sad. He just cried all the way through the last part of the movie. Never went or died. No, she didn't die. If you could try to claim that Jack Nicholson is an actress, you know, Jack Nicholson is an actress. He's like, don't get caught up in believing that the movie's real. It's just a movie, just actress. Well, guess what this world is? It's an act. All the world's a stage and everyone was played apart. It's Shakespeare telling us about this act, you know, years ago, decades ago. And when we start to take the act seriously, we start to believe the characters are real characters and the conditions are real conditions and so forth. It's quite disturbing. We lose our peace very quickly when we give reality to images. When we give reality to shadows on the wall. Most people don't go to the movie theater and pay whatever. Eight, ten, twelve, sixteen, twenty dollars, whatever, in order to just sit there and go, just a movie, just a movie, just a movie, just a movie, just a movie.  It's a movie, it's a movie, it's a movie, it's a movie. The spirit in our mind, the Holy Spirit has a message for our mind. It's a movie. It's a movie, it's really a movie. And yet, we go there and we get all wrapped up with those images on that screen and those sounds that we're hearing through the body's ears. We get all twisted and contorted and if it's a seemingly scary movie, our hearts touch the palm. And if it's a happy, funny movie, we laugh and we laugh and we laugh. And it's a sad movie, we cry, lots of tears. And Jesus is like, hmm, hmm, hmm. Got it all wrong. His second lesson, he's got a workbook with 365 lessons, his second lesson out of 365, one for each day of the year, is I have given everything I see all the meaning it has for me. Who says it's a sad movie? My mind. Which is believing in the ego. Who says it's a happy movie? Who says it's a scary movie? I have given everything I see all the meaning it has for me. So your book, here's the master psychologist that's transcended all forms of dependency and lack. He is living in the abundance of Nirvana in the Kingdom of Heaven and he's saying lesson number one, nothing I see means anything. Ooh, what a nice one to start off with there. Go ahead and hit the home run on the first pitch. Gee, what's number two? I have given everything I see all the meaning it has for me. And it just goes on from there. It is a curriculum in undoing everything you think you think and everything you think you know. It sounds very Buddhist actually. Empty your mind of the contents of consciousness. It's like a Buddhist curriculum, but it's a curriculum in emptying the mind. Sometimes people have said to me, what do you do when you start to get upset? And how do you change your mind? Well, I went through the whole course of miracles workbook lessons multiple times, but actually some of the workbook lessons that I really liked to use is kind of like a little mechanism whenever I was stuck to get upset. They say, well, you really are stuck in ego. What did you do? And I said, I would use lessons five, six, seven, eight from Jesus' workbook, like a four combo, five, six, seven, eight. If you're going to hit the ego, hit them with five, six, seven, eight. Number five, I'm never upset for the reason I think. Ooh, talk about a showstopper. Then I'm upset because I see something that's not there. In psychology, we call that hallucination. That's what number six is. Oh, very good. I'm never upset, ever, ever upset for the reason I think. That's very humbling. I'm upset because I see something that's not there. Oh, that's good. You tell me I'm hallucinating. Thank you very much. And I'm upset. I see only the past as lesson number seven. I'm looking at the past. I'm just, all I'm doing is preceding the past. And the past is filled with the tactiles and judgments and grievances. If you've totally heard of Eckhart Tolle, you know, Eckhart Tolle the power of now, he's leading us into the present moment. He's not leading us into the past. He's leading it. Lesson number seven says, I see only the past. Then lesson number eight, my mind is preoccupied with past thoughts. So I'm living in the past. And I'm upset because I'm living in the past. And he goes on from there. My thoughts are from images I have made. I'm eating this. Thoughts are showing me I'm eating this world. I'm eating this world. And gender of fear. And the meaning of this world and gender of fear because I think I'm in competition with God. Oh my gosh. I woke up in the morning. I wasn't thinking that one. I wasn't thinking I'm in competition with God. Believe me when I woke up. I was not thinking that thought. But the mind training is saying, oh yeah, you have an unconscious belief system in which you are trying to compete with the creator and the source of everything. And you're trying to hold on to an identity and a world that God didn't create. And that's why you feel guilty. That's why you feel afraid. That's why you feel upset. That's why you feel distressed and uncomfortable. That's why you get annoyed and irritated is because underneath it all you're trying to maintain an identity that is real. Oh, that's pretty heavy. That's pretty fundamental. Let's talk about fundamental. But again, this is practical because if you had a being who will say that it's transcended time and space, it's transcended all the duality and it's just pure singular divine oneness, isn't it wonderful that that being loves you and cares for you so much it gives you a curriculum to work with, a textbook to learn truly what's going on in your mind. Thank you, God. Thank you for the owner's manual. I would have loved it earlier, but I'm happy. Okay, so the bottom is 53. Thank you for the owner's manual. That helps. If you've got a car that breaks down, isn't it good to have another's manual? You've got a mind that breaks down. Thank you for the owner's manual. And thank you for a curriculum that has a step-by-step mind training program that will lead me out of hell, not the burning fires of some internal hell, but out of perceptual hell, to a healed mind. Oh, a piece of mind. Thank you for that curriculum.


Welcome back to my channel and welcome if you're new here. My name is Jen I'm a certified weight loss and nutrition coach and I'm on the WW blue plan. It's Monday, so it's meal prep day I have three fantastic recipes for you I have a breakfast recipe in the slow cooker, which makes life so easy I have a really good lunch and a Favorite favorite dessert recipe hint hint. It's carrot cake So I have three fantastic recipes for you today all of my recipes are on my website You'll find my website down in the description box Also in the description box You'll find the link to head over and check out my nutrition coaching website where I can help figure your macros Calories and help show you where you should land every day when it comes to macros and calories So definitely take advantage of that service We all need to know exactly what we should be consuming every day to see success on the scale You'll also find links and discount codes to my favorite things and the link to head over and join us over on my Facebook group We would love to have you over there as well It is such an amazing Supportive community and before we jump into this video, please take a moment and subscribe I'd love to have you be part of my YouTube channel I do upload most days of the week and Monday is always meal prep day So make sure you're subscribed and before we jump in give this video a thumbs up if you love meal prep So let's start cooking This week I'm making a loaded slow cooker breakfast casserole So this is going to be Everything that makes up a hearty breakfast and a slow cooker casserole and I'm super excited So it's before 7 a.m on Sunday morning So I'm gonna go ahead and get this started Before I continue on with my meal prep So let me show you what's in breakfast and then we'll get everything into the slow cooker First you're going to need some salt and pepper Low-fat milk cream of mushroom soup. I'm just using this Pacific organic cream of mushroom You're also going to need thyme and parsley dried or fresh whatever your preference is Some type of sausage. So when I calculated the points of this recipe, I calculated two points per sausage link So make sure that whatever sausage you choose is pretty close to those same points Or you may need to recalculate the overall points of the recipe But I'm going to use my favorite Sam's Choice chicken apple sausages You're also going to need one yellow onion a 32 ounce bag of shredded hash browns and some light shredded cheese So let's make breakfast So the first thing I'm going to do is dice up my four apple sausages and my yellow onion And that way we can add everything directly to our slow cooker. So let's chop it up So first thing in the small sauce pan. I added one cup of low-fat milk I'm also going to add in my cream of mushroom soup And then we're going to stir and let this simmer on the stove for about five minutes. So to get started with the slow cooker I'm going to add a liner. So if you do not use a slow cooker liner Highly recommend you guys it makes cleanup so incredibly easy All you do is pull the liner out and then I just wipe out the crock pot just because there's generally a little bit of Condensation but seriously no more scrubbing of the slow cooker, which is amazing So to the crock pot and the liner we're going to add a bag of hash browns now mine are thawed You want to make sure that your hash browns are thawed out. Otherwise, it's going to produce too much liquid for the recipe So mine are still a tiny bit frozen, but for the most part they are mainly completely thawed We are then going to add our cut up sausage So you can see that I just went ahead and cut it into rounds This is all four links or 12 ounces, which is what the total package equals So I'm just going to spread those on top and then I'm going to add the chopped up onion And again just kind of spread that out evenly over the top of the sausage and hash browns And then I have one full cup of light cheese. So I'm going to put half of that So half of a cup right over the top Reserve the other half of the cup for the top of the casserole Then we are going to add the soup and milk mixture that we warmed up on the stove That way it helped the soup combine really well with the mixture And I did let mine warm for about three to four minutes It wasn't quite five just until the soup and the milk is fully combined and melted down Next we're going to add our seasoning so I'm going to put in just a little bit of pepper or I'm sorry Salt well and pepper and then a little bit of pepper as well And we're just going to put this right on top no need to stir this in and then our time So I'm going to do about a tablespoon of time only because I just like my food really really flavorful And then about a tablespoon of dried parsley as well Go ahead and put that on top and then lastly We're going to add the other half of a cup of shredded cheese And then we'll pop the lid on this put this on high for about three hours And then it'll be ready. So it's pretty quick and simple. You just want to make sure the potatoes are cooked completely through Three hours later. All right guys breakfast is done. It smells incredible in my house Look at this Could this There we go. Could this look any more delicious? Oh My gosh the potatoes the sausage and the cheese so I just turned this off I'm going to let this cool for just a little bit And I think my plan is to just package it up in one large container It makes eight servings and then throughout the week. I'll just divide it out into eight equal servings So here is the breakfast casserole. It's in a nice container here for storage again It makes eight servings It is seven smart points on both blue and green and only four on the purple plan But it's a well balanced breakfast. You have your carb your protein You have some onions in there some cheese so I would pair this with some fruit So it's either four or seven points for breakfast. Cannot wait for lunches this week I'm making a buffalo chicken stuffed sweet potatoes My husband doesn't do buffalo anything so I like to incorporate that into lunch prep and I'm pretty excited about these So let me show you what's in our recipe first You'll need some buffalo sauce like I mentioned in my grocery haul I'm going to try this sweet baby rays buffalo wing sauce and see how it is I also have quite a bit of chicken here. I'll weigh this out So I know exactly how many calories it is But I just grabbed a package out of my freezer the organic chicken breast from Costco And then you're going to need some crumbled blue cheese for medium sweet potatoes These are the organics from Trader Joe's Some ranch seasoning a powder and last but not least some chives now you could do fresh chives You could do dried chives whatever your preference. This is what I have on hand So I'm going to do dried chives.  I went ahead and cut them in half There were two breasts in that package and then I'm just going to add a little bit of salt and pepper and just kind of Make it simple and then we'll let these cook down and shred them up. Well, the chicken's cooking I'm just poking my sweet potatoes here with a fork I'm just going to put a ton of holes in there and then we're just going to pop these in the microwave Until they're cooked through there They're pretty small so they'll probably take five to ten minutes to cook in the microwave So once you pull the sweet potatoes out of the microwave, they were in for five minutes We're going to wrap each one in some foil. I have my oven preheated to 450 degrees And I'm just going to pop the sweet potato in the oven to roast them for about ten minutes While the potatoes are in the oven. I'm going to go ahead and just roughly shred up my cooked chicken It doesn't have to be perfect And then we're going to add this to a bowl so that we can put in our ranch powder as well as our buffalo sauce So I shredded up my chicken I would have used my hand mixer to do it because that's really the easiest way But this was a very small amount of chicken to shred and then I'm using my sweet baby raised buffalo sauce I poured three quarters of a cup now I don't know if I'm going to need all of that so I'm going to start with about half and Mix and we just want to add enough to coat the chicken. Oh, yeah, that looks good We may not even need to add anymore Maybe a little more and then I'm actually going to pop in my ranch seasoning packet as well and Mix that in with the chicken and the sweet baby raised. Oh, yeah, let's add a little bit more buffalo sauce I'm going to add about a half of a cup of buffalo sauce total. So that's what I will calculate the points for I wasn't sure when I originally started how much we would need But that actually looks like the perfect amount And then I'm just going to set this aside until our sweet potatoes are done But look at this yummy potatoes are done. I just pulled one out of the Oven so they're nice and soft. I'm going to go ahead and pop it here into my meal prep bowl I'm just going to layer it all in here to make it easy for when I want to warm it up I'm going to go ahead and just kind of slice it in half and fillet it open Oh my gosh, this looks so good If you don't want to eat the peel you could always remove the inside, but I don't mind the peel So I'm just going to leave it like that and then I'm going to put one a fourth of my chicken mixture Which is going to be a decent amount of the buffalo chicken and I'm going to top the sweet potato with that Oh my gosh, that looks amazing and then I weighed out on my food scale two ounces of blue cheese So it's about half of an ounce per potato, which is actually a lot I mean, this is a lot of blue cheese and it is exactly two ounces And then I'm going to top it with just a little sprinkle of chives. How amazing does this look? So I'm going to go ahead and do my other free bowls the recipe makes for servings So here is my completed lunch This looks so good. Who doesn't love a good sweet potato? Buffalo chicken topped with blue cheese. Yes, ma'am So here is the points breakdown for the stuffed sweet potatoes So it's eight points per potato on blue nine on green and only two on the purple plan because you don't have to count The potato which takes up a large amount of the point So you might want to weigh your potato out make sure that it isn't constituted as a small versus medium potato But I'm just going to count this as eight points because I'm on the blue plan better safe than sorry So that is lunch you guys it's going to be delicious I'll probably pair this with a fruit or maybe some pedos or something like that But I'm excited for this. It's going to be nice and satisfying and filling For a sweet treat this week. I'm making carrot cake with frosting But we're putting a healthy spin on it to make it WW friendly But we're still going to include frosting because what cake isn't better with frosting So let me show you what's in our carrot cake first. You'll need some flour low-fat or non-fat milk maple syrup honey non-fat Greek yogurt Low-fat or part-skim ricotta cheese I'm going to be using the Dax pumpkin spice in place of cinnamon and nutmeg because this is way better This is absolutely exceptional. It's the best pumpkin pie spice ever and what makes it so great is there's honey in here Even though it's zero calories zero points It is the perfect pairing for pumpkin spice. It is something that is somewhat seasonal at Dax So definitely grab it while you can I usually stock up and buy half a dozen or so and then I have it throughout the year I will link Dax down below with 10% off for you guys No MSG no salt nice clean ingredients small business great to support them love Dax You guys know this I have all their spices and I love them all so I'm going to be adding some pumpkin spice And then we'll need some baking soda baking powder salt Light butter one egg some grated carrots. You can also shred your own I just bought these shredded at Trader Joe's and then in place of vanilla extract I'm just going to use vanilla bean paste because this is what I have on hand So let's get started on carrot cake because I want some cake So we're going to get started on the carrot cake So the first thing we're going to add is one and a half cups of all-purpose flour And then to that we're going to add our leveling component. So I have Leavening not leveling I have some baking powder here and the recipe actually calls for one and a half teaspoon So this is a half teaspoon. So there's one two and Three of baking powder and then for baking soda it wants half of a teaspoon So I'm going to do half a teaspoon of that and then it is the pumpkin pie spice or the cinnamon and nutmeg I'm just going to add to my liking which I want it really really spicy pumpkin spicy So I'm going to put in about Two tablespoons of pumpkin pie spice We're going to give this a quick stir to make sure that the baking powder and baking soda get fully combined with the flour Before we add in the wet ingredients. I'm going to add in one quarter cup of non-fat or low-fat milk We're going to put in the equivalent of about a teaspoon of vanilla extract or in my case Vanilla bean paste. I'm going to put in just a pinch of salt to bring out the sweetness I have one quarter cup of non-fat Greek yogurt So we'll add that and then one tablespoon of melted and cooled butter So I did let it sit out here for a couple of minutes one half of a cup of maple syrup and Then lastly we're going to crack in an egg give this a good stir before we add in the carrots I'm going to stir this together until everything is combined and basically it's made a batter Of sorts and then we're going to add in this whole bag of carrots The recipe calls for two cups of shredded carrots, which is pretty close to this entire bag So now for the carrots. I'll start with about half the bag Let's see how much we have here to me. This looks like about a cup But I don't know if I want to put the whole bag and that's going to be maybe a little bit of carrot Overload in this carrot cake now I know it's carrot cake, but we want to be able to taste all of those other yummy flavors too So I'm going to put in just a tiny bit more of these shredded carrots So there's about that much left in my bag and I'll use those for salads You guys know, I like to put the shredded carrots on my salad. So I'm going to stir this Until fully combined. We'll get this into a baking dish and into the oven So I have a 9 9 by 9 baking dish. I'm going to spray it really well with non-stick cooking spray We just certainly don't want this delicious cake sticking to the pan doesn't this looks so good I tasted the batter and holy moly it is amazing So I'm going to pop this in the oven again at 350 degrees And we're going to let it bake for about 28 to 30 minutes or until our toothpick comes out clean While the carrot cake's in the oven, we're going to put together the frosting So I weighed out here on my food scale eight ounces of the ricotta cheese That whole container is 15 ounces. So I had to weigh that out We are going to add two tablespoons of non-fat Greek yogurt And then we're going to add a little bit more of this vanilla bean paste about a teaspoon Worth of that. That's going to be so good in the frosting And then lastly I weighed out two tablespoons of honey on my food scale So we're going to go ahead and add that and then I'm just going to take my spoon here And mix this all together and that's simple as that That's the frosting for our carrot cake. It should be really good with the honey and the vanilla beans. You can actually see The vanilla beans in the frosting, which is so neat looking. Look at that. You can actually see the vanilla beans So I'm just going to get this stirred together And I'm going to pop it in the fridge just while the cake is cooking and cooling So I just pulled out the carrot cake. It looks awesome So I'm going to let this cool completely and then we're going to frost it you guys I'm really excited for this. My house smells all things cinnamon The cake is completely cooled and I've put it on a plate here And we are going to frost you guys. I'm so excited about this So I have my frosting which by the way Tastes absolutely incredible. It's not cream cheese frosting, but it is so Good and sweet from the honey good texture from the ricotta cheese. Oh my gosh I'm so Incredibly excited for this cake. So let's get it frosted. I'll be back to show you the completed cake We'll cut it into the nine servings and we'll go over points and calories You're not going to believe points or calories So I went ahead and cut the cake into nine pieces you guys look at this Look at how good that carrot cake looks and all of this frosting I just sprinkled just a little bit of cinnamon on top. I seriously am so excited. I'm about to dig into this as a snack What's the best part about this carrot cake is it's healthy? And it is only six points for this entire piece of cake on all plans. That is it Six smart points. So I'm so excited. Like I said, this is going to be my afternoon snack Don't sleep on this recipe. Definitely check it out over on my website Thank you for joining me on another weekly WW meal prep I hope you are as excited about these three recipes as I am I can't wait for breakfast lunch and of course carrot cake throughout this next week Don't forget to check out the description box for my website so you can recreate these recipes for your family You'll also find my nutrition coaching website my facebook group And also the links and discount codes to all of my very favorite things So if you enjoyed today's video, it would mean a lot to me if you would give it a big thumbs up And don't forget to take a moment and subscribe join my community We'd love love love to have you happy Monday my friends have a fantastic day, and I'll see you in my next video. Bye


Hello everyone, welcome back to my channel. This is Jomar Adams and welcome to another episode of the Biba Kid formula. And for today's video, I'm very excited because we will be doing something unique and something new for me.  But for today, we will not be doing any of those. We will not be doing any of those. So today, I know na some of you or maybe most of you already have watched a lot of videos on YouTube na a day in a life of like this, a day in a life of like that. So for today, I would actually be doing the same thing. So this is a day in a life of a college instructor for the 19th edition. Okay, so and say good morning to everyone. So currently, I'm checking it's 5.55. Okay. So I'm currently playing my go to morning playlist on Spotify. So do check it out. It's Moot Booster. So let's start this day with a great cup of coffee. Yeah, of course, do not forget for all those horizon chumps watching, let's do our first R. Dress up. I'm just preparing yung mga kailangan. I'm not going to get double checking every two weeks. So I'm going to get it at the end of the day. So here's my breakfast today. And my Mike. We already dropped me asan na yung. So I'm heading, bring up na kandila tita. Tito ang hana. Right now, I'm heading to our building. So I'll just settle down. So I'll come back. And so right now, may kasama na ako dito sa faculty. So please welcome, of course, our ever dedicated. Tali ka na dito, atali. So the good morning burners are social distancing. So feeling namin na ligaw si Jen. So hi mom, Jen. Kamos tanami pagkakaligaw mo? So we're getting ready for the shoot for the day. Let's go. And as we just finished lunch, so we're back here sa laboratory to continue what we are doing. So nakita nyo naman na sa time lapse kung anong ginagawa, di ba? So we'll just be continuing. Hopefully we finish everything. Hopefully we finish everything or at least most of the things that we have to finish today. So join us as we continue our shooting for the day. So late ko na narealize that kamay ko lang pala yung nakakunan. So over all ako all these times. Obrang init, guys. Hello everyone. So right now, we're just taking a break. So medyo malapit naman na tayo matapos for today. Okay. So there's still a lot of things to be done. So hopefully yung mga ginawan namin today will be enough para sa first editing ng mga ananame. So we'll be coming back nalang here sa university for the second part of our shooting. So we'll just have to finish this and I will be right back to give you some updates. All right. So we're done with all the things that you shoot today. So we're retreated ourselves kasi sabra kaming napakod. So and yan po si Sir Bernard with mong Jen and mong Violi. Okay. So we're done for today and we're actually, I'm just waiting para sa sunbuko. So hello everyone. So I am. So I'm just waiting na sunduin ako ngayon dito. So currently ako nalang ulit mag-isa. So I was the first one who got here and will be the last one to leave. So it really been tiring day. So for today and I'm just very grateful to be here. And yung akari na while doing the laboratory experiments. I just realized na nalabin we really are in a different time right now. And because of this pandemic, we really are experiencing a lot of different things. We're experiencing a lot of firsts at this moment. And for me, this is a first time as well. This store is one for the book kasi niba. You don't get to do this every single day. And I'm really just grateful that I'm surrounded with such amazing people and my work-bed na I'm surrounded by really great leaders, great boss na talagang alam ko yung one thing I realize with what we're doing right now is that we're doing this not just for ourselves, not just for the sake of our work, but really for the sake of our students. So talagang I hope na pagdating ng coming semester whether that would be face to face, that would be purely virtual or online or blended. We would really all appreciate what we have. Kasi niba not all people get to have this, not all people get to have what we have. And we really just have to be grateful for everything that we have. So finally, ayan, ayan ayan ang sundun ko. So goodbye. We have it guys. Thank you for watching this vlog. And if you haven't subscribed yet to my channel, please do hit the subscribe button and do click the notification bell to be updated for the latest video uploads that I will be doing in the coming days. So I have things and concepts in store for most of you. So I hope that you will be able to join me in those coming vlogs. So again, thank you so much for watching and I hope to see you on my next video.


kwa ttwa wan-dutnaga w Kuchesu kwa wenguwa kwa wenguwa kwa lukadu wa biskinderingu kwa wenguwa kwa magukunikwa hidumutu yun pa m bekindarunare Kukasa hihistori Kuchesu kwa wenguwa nisha kwa nanu-t데 kwa nikuwa wanguwa So wanguwa mazisha kwa mazuwa wa mwillingu kwa mwilti kwa na mwatati tissu oda areas was my idea I am the zero here because, of this, big vision and when I was starting represents limited actually didn't have much actually didn't even have money WWould start with We do not even know what state is the vision. I had a great vision. And because I saw a need where by... I saw a need where by we have young men. We have people who are earning peanuts, or maybe I may say that... ...loinkanas, maybe the SMEs. And I can say I saw it, like how can we fix, where by an SME or maybe a young man, How can a young man own a land? How can a small earning business man, maybe not a small earning business man, but a young business man? Maybe someone who is starting a business, someone who is not making much profit, how can he earn a land or a property? So that is how we started Zero Hero Properties Limited. We wanted to encourage people to invest. Knowing the value of giving back to society, Joseph extends an act of goodwill when he hears the cry of someone in need. We may say that we have ever helped a few people. Right now we have few students who are sponsoring the education, so we have an act of giving back to the community.  But we don't do it all the time. It's rare. It is once in a while because now we see there is also a company. So it is just part of the company's profit that we give out, but not always. I want to thank those people who are giving out a helping hand. There is something we cannot avoid to say, that most of our young men, most of the families are a bit affected. Most of the businessmen are affected, but I want to thank those people who are helping others. And most of the people who are helping may be your friends, your brothers and sisters, and not for independent back. Though land keeps appreciating its value with time, Joseph is happy to have helped. And for the mere fact that many others followed suit, especially in the recent act that he gave out land to Mosh, a former Tahidi High Act. Yuhil Papatis Limited is a company of the people. So many people know us and we have been felt in the community for one reason or another. And this time there is one guy who is our friend and we were just touch and we decided to do something for him. And that was on Valentine this year and we were proud because at that time his name is Omosh. He was a bit suffering and we came in to give him a hand and that is where we decided to give him one of our piece of land. That is a plot and we thank God because out of what we did so many other people have come in to build houses for him. And we are happy and thank you also for people who are watching us because part of those people are watching us.  So as Yuhil Papatis Limited we just decided to give him a valentine gift which was a piece of land. And we are good to go and we are happy for Omosh and what is happening is alive. And what we did to Omosh, we didn't do it because we had a lot of money. We didn't do it because we were so able but because it was just a helping hand. We decided that this is our friend. He has ever worked for us. And because now if you hear a situation where someone is crying and you know I'm a man, I'm a father. So I decided what can I do. I asked myself what can I do to assist this guy. And I said the best thing I can do is to make him a bit more stable. And making him stable you can give him a job but still according to the challenges that you have. You have lots of the situation.  And because he was saying that he had not paid rent for a year, the family was going hungry. So it was hustling for him. I knew and there is something that people can bear me witness. If people can have a house you're not paying any rent. Yes you have challenges but you are staying in your own house. So there is no money that you are being demanded. There is no money demanded by the landlord or anyone at the end of the month. So he let me go to Napataki Dogu at least near Chakula school fees. So we decided to settle him. So we were looking for a solution. What would we have done for him so that all these problems would come to an end bringing in the solution. And I thank God because we didn't even know how it would come out like but we are happy. Because surely within a few months coming he is not a young man. He has quite some years but we can say that we have settled him. Good investment is something we all should embrace as Joseph says. I may say that of course there are so many choices someone can make. And of course there are so many lessons that we will learn. And some of these lessons we learn when it is sometimes too late, when years have advanced or maybe because most of the times it didn't make the right decisions. But I want to talk to maybe the young people, maybe the celebrities, the people who are listening to me, maybe the civil servant. It is very important when you are at your peak season, maybe you have the ability, maybe you have an income somewhere. It is an advice I would want to advise these people. And I can say do some investment, do some investment. Because I usually say that at the end of the day you retire if you are a civil servant. If you hit it you are, is it 55 or 60?  So after the retirement there is also a life. I also say to the celebrities, I say that after your name is so, ya ni ukojusa na, jenaku na jurikana, I can say they are seasoned in lives. Leo wendu na jurikana maybe in two years to come. We have young men who are also talented, who are bringing new ideas, who have new content. So we can say at your peak season, I may phrase it like this, at your peak season, make sure that you do some planning, make sure you do some investment. Together we stand divided with all. Not all people are gifted in giving out, in assisting one another. Of course you may bear me witness, not all people can help you. Not all people can lift you. There are people we say they are like destiny connectors. There is someone who is there to help you to go to the next level. But I may also want to say that you cannot, for you to get where you want to be, you need people. So God will also use people. So I may say that there are people who are there, who can assist you genuinely. So there are people who are there, who can steal when you have a problem, who will mock you. There are people out there who will laugh at you, but it is going to remain positive. But I may say that the people who are watching, it is going to assist someone who is in trouble when you have the ability. Because I personally went out and gave what I had. So if you really have a plot, of course, you cannot give out what you don't have. There are people who can give you even 100 shillings or even 50,000, 100,000. There are people who can pay school fees for someone else. So people are gifted differently, like I have said. And we may say that at your own capacity, become a blessing to someone. What you give out is what you receive. And you even receive it much better. So once we give out the plot, we really knew that the plot was half a million. If you convert that plot into money, that was around 500,000. So we didn't give out because, like I had said before, is because that we have a lot of money. No, we just felt that we have a heart of giving out. So even you who are watching me, if you have that heart, assist someone. Though the journey hasn't been easy, Joseph is happy for what he's achieved so far. Ziruhiru Property is Limited is a company that has a big future. And our future is bright. And one thing that we can thank God for is because of where we have come. And I can say that we have assisted so many people. But still we have not done a lot of much because people and Kenyans are so eager to invest in property. And in this sector, people may bear me witness. So many people have lost their money, have lost their properties in one way or another. And so many people fear even to invest in properties or maybe buying a land. Because they say they are not genuine people here. But at the end of the day, everyone has a vision to want a land. What motivated me is that there is something I saw. There is something I saw. I saw how many people have cried because they have invested money in other companies or in certain investment. And they have lost their money. I asked myself who can stand and maybe offer better services. And because we always say it is going to have a change, but who will come with a change unless we do it. So that is how I stood and said I must be that person. Let me be that person who will bring the change. Of course I may say it has not been so easy because of course being there and trying to do things the right way. Of course you have maybe sometimes a lot of opposition, but I stood my ground and I'm still standing even right now. And I want to encourage the one who is watching me and tell him or her that it is possible to do things the right way. As he believes in creating employment for others, Joseph is optimistic for more growth and a bright future. It is a good number that we have given maybe employment and we are talking about over 20 people. We have employed and we are still growing and we are looking forward to whereby we can even do more because we believe in creating more employment for our brothers and sisters. So I am so much optimistic. I have great faith. I know that in the future, in the future, not only me being the CEO or the director, zero hero and other companies, even the one who is watching me one day we shall meet and we will be together as CEOs. The future is bright.  So the best thing you can do is position yourself, make sure that you look for somewhere that you can work, don't just stay in the house, make yourself busy and be your sister's keeper. If you are there, you can assist someone. It is very important, you feel so good but I can also tell you that when it comes to investment, you cannot go wrong on investment. You cannot go wrong on land. Land doesn't depreciate. It depreciates every day. His advice for people especially the young is to start investing as early as possible. The young men who are there, I can tell you that you can even become your own CEO. You can become a CEO, CEO Miaka, Apana, of course I am young. I'm not that old, I'm a CEO. I have several companies, not only the hero properties limited.  You have the potential to be successful in life and the best thing you can do is to be positive. It is to be positive. Let me tell you, I always tell the young men because they are here watching me, I tell them it is good to work. It is not good to be lazy.


Hello everybody, I'm evil rabbit. We're here on forza horizon 5 taking a look at the new expansion Here on the wheel. Make sure you follow me at all such me y'all found scoops box below. Let's get to it So we are here on the first impression of Of the rally stages and we do have me my we're gonna go in the middle of We do have my fan tech look for v2.5 back out because of having some connection issues With my most of wheels here on her some five me to Sort that out But we are back on fan attack for this episode with the most handbrake and shifter Just to see how this actually goes. Oh, man We got help Horizon is in the dirt. I can't see because of the helicopter Jump maybe okay, can't see All sketchy The sand is making this really uncontrollable, which I would know that was a term prior. I think we may have missed that checkpoint. Yep Dang it The sand makes this extremely uncontrollable. It's only for horizon Check it from ever at the force feedback and away cars react in sand or dirt is not always the greatest Yep, like that Not always the best so it's definitely totally different. It's kind of cool to have No driver, but overall not doing too bad this we should be doing way worse right now Yeah, we can't go through that as I say we're not doing too bad We kind of go right into a box Lot of shifting in this rally. I mean I was kind of behind them, but you know it works Overall first impressions of it. It's very weird with the force feedback, but back on the v2.5 non-direct drive It's totally different feeling than the my direct drive wheels So it's something I got to get Reaccumated with with the way that feels gonna be trying this on a setto and going back to seeing if this wheel still viable for me You know back and forth and comparing them So make sure you follow me on all social media if you want to catch that make sure you tap and subscribe I would appreciate the support if you guys want to see this wheel take back to a set of course, though I mean, I hope so We're just gonna go full send downchip there the one thing that I do like is the pace notes and very a Column McCray and you know dirt rally style as these hard left are not really that hard Stay focused listen to my face notes. Apparently the hairpins are horse gear hairpins. Well, that stage up there looks definitely interesting Well, probably be doing this almost in Connok, but you probably be running it way better May do that in another episode. Do you like that? This is all basically did I miss that? Yeah, I saw it oops You go for the back and further We needed to I thought we were able to Get that but apparently We just missed it Probably be much faster in this if I was running this and say paddles, but we're still up there when it comes to speed We're back up in first after the first mix up on stage horse feedback actually feels quite nice on the On the pavement sections it always felt good on pavement. It was when it was on dirt Made it feel very weird. I was hoping they may have fixed that in this rally expansion, but They have not fully locked up on the dirt. It is definitely very different being back here on my Fanatec wheel inside this car looks so nice So overall impressions, it's actually very fun probably gonna do another race But we're gonna do it in a first person because that's where I'd be driving in say a rally game or any other games like that So we did beat everybody Huh noise Head to the next race and see where we're at. Yep. There we go We're gonna drive right to it So now we're gonna be doing some off-road dirt here and this is where the feedback is where I said I used to have a problem with where it would be very slippery and not feel very very good So we're gonna see if they fully fix that or if it still feels the same when we run this one in first person Take corners with plenty of gravel jumps depths and lots of off-cambered sections. Well clean fun All right Good clean fun Do it now all right so far. It's not terrible, but the thing is we are in a buggy Which is not very fast. It does not feel like of course, you know the first person in Forza with the wheel only doing 90 degrees is definitely a Big pet peeve and something about a set of courses that I absolutely love Let up. Oh No Did not have pulled the handbrake there. Did you just stun her and say uh heart left? Okay, which I would have had the focus Back for this rally stage But this one's not doing too too bad. I do feel like I drive a little faster in first person But that's just normal when it comes to Being used to racing games and things of that nature I'm not getting any no cuts. We're trying to cut the course as much as possible Learn from my prior mistake. Don't pull the handbrake more so just a straight second gear down So definitely having a lot of fun here on Forza Horizon 5 in the rally expansion I hope that will get full You guys want to keep seeing more here on the channel if she has found me down in scripture box Oh, it's trying to get my Most of stuff to calibrate correctly here into the game I'm gonna try and see if I can't talk to them and see find it's about a better way to connect it Rather than all the features and everything like that cuz my fate horizon Base Option does not really work too well in the pit house app. So I'm gonna be seeing what I can do with that It's definitely having a lot of fun. Let me know down below if you guys are playing the rally expansion Are you enjoying it not liking it? Wish Forza would probably fix the feedback when it comes to dirt Doesn't feel too bad in this buggy, but I bet you if we had a car it would probably feel Quite very loose So as always I like thank you guys for coming back and watching. I'm people were have it. I'll see you guys on the track


This study demonstrates the potential of engineered mesenchymal stem cell-derived exosomes, UCMSC-XO-ENIS, as a novel therapeutic strategy for the promotion of angiogenesis and tissue repair in chronic diabetic wounds. UCMSC-XO-ENIS significantly improved the rate of wound closure and enhanced vascular neogenesis and matrix remodeling in diabetic mice. Furthermore, UCMSC-XO-ENIS also improved the inflammatory profile at the wound site and modulated the associated immune microenvironment, thus significantly promoting tissue repair. This article was authored by Xinzhou, Luicinthu, Hizhou, and others.


The number one reason I see people fail in business, it's not some tactic or strategy. It's self-sabotage, something that everybody faces. And that's why you gotta get in a room with other people who have already done what you wanna do so they can help you avoid that sabotage and pinpoint what's happening inside of yourselves. When you say that you want something but your actions don't line up, usually it's because you want something else even more.  You don't wanna be seen. Maybe you wanna build a business but you don't wanna feel like you stand now and that you're different from other people. It's only by pinpointing what we really want unconsciously and then not getting over that but accepting that and leaning into it and bringing it into the conscious above the surface that we can actually go out there and get our conscious desires. If you've been self-sabotaging in business, you gotta check out the training on the shadow self. Check out the link in the bio.


So over the weekend they updated a new version of invoice ninja and a lot of you I know are like myself and want to run the self-hosted version So this is a concern for you for how do you do the updates on it? And they've actually made it easier and it's getting even better Upcoming features in a roadmap is going to be a way to completely automate and do it If this is daunting for you You can always use their self-hosted version, which will they keep up to date So you don't really worry about this that being said I'm going to show you how I update our system and how the update works now If you go over here to their page under the docs and type in update And that's all I did so you can find it real quick They have a link to a shell script which is right here that you can set up and configure You've changed a few parameters where your home is version and don't do like I did please note It says works with update and lines 51 54 and 79 Important be sure to edit lines 17 and 18 to make sure they match the storage read through this That's all to make sure that this is right. I still found one more thing for my particular installation I had to change it was the way it was I forgot what it was now it doesn't matter I changed it and fixed it, but they're working on this being there And it's if you're not familiar with running bash then this may not be for you But you can pretty go much go through here and it's pretty straightforward All you have to do if you weren't using this automated script is download the code drop it over the code and then log in to the invoiced engine system and go ahead and Run the update and I'm going to walk through the process real quick and show you how it updates now Back up back up back up anytime you want to run the self-hosted You should be running the server if you have this public exposed completely secure up to date patched and have backups of everything the data And everything related to it. That's super easy for me because I have it in a Virtual machine dedicated just to invoice ninja. So I scratch snapshot each time I do something and I always keep a couple snapshots Anyways, so I just snapshot it again before this update So I know that if everything goes completely wrong that I have a way to roll it back other side note part of my process for updating this I Remove the ability for remote access I do that because I want to lock it down now if you're hosting this in in some other place on a In an Amazon web service or whatever cloud host the service, you know have an internal stack Maybe you just want to set the firewall to filter so only your IP address can access it What you don't want is anyone logging in making a payment Which you want people making payments, but you don't necessarily want to do it while you're in the middle of an update You don't want to cause an issue. So I've already stopped any access plus some of my staff does not work from inside the office And I sent the message in slack that we're doing an update right now But in case they tried to log in and start inputting data, they can't I don't want something to get messed up So just a couple things to think of if you're running this self-hosted one Like I said, if you don't want to think of anything have them hosted for you. That's what they do So now without further ado, let's jump into the update here and show you how that works All right, and I have the not so cleverly named invoice ninja automatic update script 4.6.3 I know they do suggest running in a cron job, but kind of like for the reasons I just mentioned I like to run it in a very controlled. I back up first I've done now a couple updates because there's been two in this to be that I think the third bump since I started using the system and so far nothing's gone wrong So we're going to watch this in real time and see if anything goes wrong here So it's going to Go in it does a comparison to my version of invoice ninja versus the invoice Ninja version on invoice ninja.org. It does a comparison mines was at 421 422 was released I think yesterday yesterday or son. I think I seen it get hub on Sunday and well anyways It's on the website now. So it first thing does goes out downloads it and it's going to unzip that to attempt directory Extraction it and then it's going to do a sync to copy all the files back over and then run the update now the way invoice ninja works on the back end is It's going to go and put in All the changes now they create a folder for updates as well in terms of database updates So when it's all done It's going to run and I got stuff blurred out here I know but it's actually runs the migration command your invoice portal URL name index dot PSP slash update when it's all done So that kind of kicks off the update process and what that does is the case or is any database changes It will execute those as well and it kind of finishes the cleanup of the updates but that's it script runs and I can log back into the system now now once you log in You're going to see six be completed updates see what's doing 422 once you log in once this goes away And we scroll down to the bottom here and it says powered by invoice ninja for 2 2 That's it. That's all you have to do to the update. Like I said, it's really straightforward really simple They have a pretty clear process on it for going in here and making getting the system up and going So that's really it in one other thing I will while I'm in here because a few people ask what's the server you're running this on how fast is it? Well, let's pull that up real quick while we're here. Oh Sorry, I had to blur everything out too for those wondering you can't see all my client information That's confidential All right, and so I wanted to answer some other questions people had about invoice ninja here kind of to wrap this up and So what does it run on first? I've got it four cores dedicated to it two gigs of RAM. It's a older Xeon X 5670 at 2.93 gigahertz nothing outstanding here nothing absolutely incredibly fast But how fast does it do look ups for clients and I just booted it so nothing things are not really cash yet So let's find some client look ups and we'll watch these tables as I do some of the queries in here So here's a client pulls them up really fast This client has Not that many invoices, but you can see the queries over here by the way, you know It's the systems I even stress for this try the even client that has a lot of invoices Let's try this one here Yeah, it the system has these tiny little peaks It's wicked fast. It's indexed. I have over 6,000 clients in here We imported only about because we just didn't care about some of the stuff so with some filtering I think we have like I don't know 9,000 invoices in here But still not a bad amount of them. We had more in our old system We just the filtering I had to do to get the invoices in because of the way my old system was made it tricky But you can see here when I pull up some clients. It's like instant. We you get these tiny little peaks It blips the processor now. I have four cores. We have four technicians And it still has not with all of us using it Maybe five of us no six of us use it at the same time the other day I was playing with it. It nothing pauses. It's absolutely It's fast. That's a nice thing about the system I think they've done a good job in the back end doing all the coding because it's solid the performance is really good I don't know the specs of their self-hosted system. I'm sure it's pretty fast But when I if you notice when I did the demos and playing around with it It was really quite fast. I didn't really have any problems So but even after you use it and it builds the cash back up so it at reboot It's using like 340 megs when we run it a while I think it gets a little over somewhere between four and 500 as we look up stuff. It's just not It's not processor intensive. That's best way to describe it. It just works So as I'm jumping through real fast here popping in and out of invoices You're seeing the queries, but uh, just not much not much here in terms of Processor power. So hopefully that answers that question for those of you wondering. Is it resource intensive on a processor? Not at all Matter of fact, it's really really lightweight and that's been kind of nice because we're worried, you know Part of our testing before we even moved production to this was loading up all the clients in it to see how it would handle Did it bog down where it's uh, I'll tell you exactly how many clients we have as of today, we have 6,000 600 6,360 clients in the system. So that is our right now client count as of March and it's flipping through them No problem at all. So it's definitely optimized. That means it's plenty expandable I'm sure there's plenty of people out there to have even more clients in us than these So if that sets your heart at ease in case you're wondering about scalability of it I don't know what the upper limit is But certainly it has no problem at all running on an older processor with 6,000 So it seems pretty well optimized. All right, thanks for watching. Hopefully you found this information Useful like and subscribe if you're interested in signing up for invoice engine Like I said, I got the links below on there Go ahead and set up a free account and play with it. Have them host it If you're feeling that you're up to the task of locking everything down and maintaining all these updates I just talked about then you can host it yourself as well. That's definitely an option


Welcome to the NTN Nightly, I'm Nisha Charles. This edition stops stories. September records unprecedented tourism figures with more than 21,000 state-over-visitors. A major initiative aimed at improving cardiovascular health in St. Lucia is launched. The Department of Human Services celebrates St Lucia's centenarians and the NTN Nouvelle Arc de York. St Lucia's tourism sector has recorded another major feat, already basking in seven record-breaking months of increases for 2019. The month of September has proven unprecedented for visitor arrivals to the island, specifically state-over arrivals. Figures indicate that St Lucia received 21,608 state-over-visitors for the month of September, a 15% increase from last September and the largest percentage increase for the year. This figure also surpassed the record set in 2017, 20,049 by more than 1,000 additional visitors or 7.8% in the aftermath of hurricanes Irma and Maria that severely affected several other Caribbean islands that month. Most of this growth was driven by the 15% increase in arrivals from the US market and additional 1,156 visitors despite there being no major difference in airlift from that market. The second-largest real growth, 1,144 additional visitors were seen in the Caribbean market, which grew by 25%, owing in large measure to the hosting of CPL cricket endorsed under the Caribbean banner. All other markets except the UK and other parts of Europe, increased by double digits in September, with France and Canada in the lead, with 52% and 43% increases respectively. In more tourism-related news, the World Cruising Club is preparing to host the 30th edition of the Atlantic Rally for Cruisers, the ARC, to St Lucia. This year, organisers are ramping up activities commemorating this milestone, including a youth component. Anise Antoine has details. Every year, the Atlantic Rally for Cruisers attracts over 200 boats and 1,200 people who sail across the Atlantic from Gran Canaria to St Lucia. The World Cruising Club WCC has officially announced the 2019 ARC Youth Team. Of the 12 young people participating in the ARC, six of them are St Lucia natives. Anthony Bergas, chairman of the ARC Planning Committee, explained that the ARC Youth Team has been conceived in commemoration of the 30th edition of the ARC and St Lucia's 40th independent anniversary. World Cruising Club have created a unique opportunity that celebrates both the history and the future of the connection between the ARC and St Lucia, and also brings the St Lucia youth and the local maritime industries to the forefront. In essence, the ARC Youth Team will place 12 young people together to sail across the Atlantic Ocean with the ARC this year. But it's not just any 12 young people. The ARC Youth Team is made up of six young people from St Lucia, four from Gran Canaria, where the ARC starts each year, and two from the United Kingdom. The ARC Youth Team will sail west across 2,700 nautical miles on a 72-still challenge of sailing yacht named Challenger One. This journey across the Atlantic Ocean will be an amazing adventure for our young participants, and I'm sure they'll remember it for the rest of their lives. It will undoubtedly be hard work, but at the same time challenging, spectacular, educational, rewarding confidence building and a solid lesson in team building. ARC Youth Team member Chris Anki Flood expressed gratitude to the WCC for granting him the opportunity to be a part of the ARC. When I got into sailing, I was hearing about the Atlantic Rally for Cruisers, where every year during December time you'll have thousands of boats crossing the Atlantic, and I sat down and I said, well, one of those days I might get a chance if I keep my head the right, we're going the right path to get the chance to cross the Atlantic, and here I am today, thankful for the opportunity, for going across. If I'm nervous, yes I am, right? I've never been so nervous in my life before, but I've been training from, well not training, but going out Monday to Friday at the resort, sailing out in the Atlantic for an hour with staff and guests, and this is my practice until I leave. The ARC Youth Team is scheduled to leave Las Palmas de Gran Canaria on Sunday November 24th, 2019. From the Government Information Service, I am Anisia Antoine reporting. The Department of Health and Wellness in collaboration with the Pan-American Health Organization PAHO recently launched the HEARTS Initiative aimed at improving the cardiovascular health of the St. Lucia population, more in this report from Phenel Neptune. The HEARTS Initiative has aimed at improving the prevention and control of cardiovascular diseases in St. Lucia. Chief Medical Officer Dr. Millen-Fredericks-June says she's very pleased that St. Lucia is the first OECS country to implement the HEARTS Initiative, which will assist with better blood pressure control among St. Lucia. The HEARTS Initiative will require the active participation of persons who have hypertension, as well as all healthcare workers, particularly healthcare workers in the primary care settings such as the wellness centers, district hospitals, the general practitioners within the private sector and others. The goal is to ensure that persons with hypertension achieve very good control of their blood pressure so that they avoid the complications of high blood pressure. Permanent Secretary in the Department of Health and Wellness, Felix St. Helz says this initiative is extremely important as it will improve cardiovascular health in St. Lucia. In embracing the HEARTS Initiative, we are aware that much work needs to be done to ensure that behavioral change is paramount. The HEARTS modules allow for straightforward information and simple methods which will provide clear guidance to the healthcare staff. These modules undoubtedly will help tremendously with patient education, counseling and management. And we are anxious to assess the changes in behavior, body mass index, blood pressures, blood sugar levels and cholesterol levels in clients over the next few months. Pao advisor for chronic diseases, Patrice Lawrence-Williams, called on stick holders, healthcare workers, policy makers and patients to play a significant part to ensure better blood pressure outcomes. The implementation of the HEARTS technical package is therefore very cost effective. Our economies can no longer sustain the cost of care associated with the management of cardiovascular diseases at the secondary and tertiary levels. The HEARTS package utilizes highly efficacious and accessible antihypertensives at affordable prices designed to improve medication compliance, minimize specialist care and maximize the affordable cost of primary or preventative healthcare. The HEARTS initiative will commence in six wellness centers, Grenovier, Lacroix, Cicero, Babounou, Richfond and Belvie wellness centers. Reporting from the Communications Unit of the Ministry of Health and Wellness, I am Fena Neptune. The Department of Health and Wellness has received reports of cases of hand, foot and mouth disease at some schools on Ireland. Hand, foot and mouth disease is a contagious viral illness. It is common in infants and children younger than five years old and spreads easily in childcare settings because of frequent diaper changes and because young children often put their hands in their mouths. However, older children and adults can also get the illness. Dr. Michelle Francois is the national epidemiologist in the Ministry of Health and Wellness. Hand, foot and mouth disease is a viral infection. It is contagious. It usually occurs in children five years of age and under. However, adults and older children can get hand, foot and mouth disease. Most persons presenting with hand, foot and mouth disease would present initially with a fever, which would later be accompanied by lesions in the mouth, on the soles of the feet, on the palms of the hands, and it can also occur on the knees and the elbows, the buttocks and the genital area. There is no specific treatment for hand, foot and mouth disease. However, fever-reducing medication and painkillers can be used as persons presenting with hand, foot and mouth disease may have pain in the mouth. In such instances, parents and guardians are urged to monitor their children as they may refuse eating. Cool and or cold drinks can be administered to soothe pain. Hot, hot, crunchy and acidic food should be avoided. Persons may not always present all of the symptoms and some people may not show symptoms at all, but they can still pass the virus to others. Hand hygiene is also very important in reducing transmission. Hand, foot and mouth disease is transmitted mainly from person to person contact when individuals get into contact with the secretions from the lesions, as well as if they are in contact with contaminated surfaces or if an infected individual coughs and sneezes. Therefore, persons presenting with hand, foot and mouth disease, it is advised to refrain from going into work or to school as this can further spread the disease to other individuals. If you are unsure about your child's condition or if you notice that signs and symptoms do not improve, we recommend that individuals please go into your nearest wellness facility where you can receive advice and treatment from one of our practitioners. Hand, foot and mouth disease is usually not a serious disease and most persons recover in 7 to 10 days without medical treatment. The following measures can be used to reduce the spread of hand, foot and mouth disease. Frequent hand washing often with soap and water for at least 20 seconds, especially after changing diapers.  Avoid close contact in sharing cups and eating utensils with infected persons. This infects frequently touched surfaces and objects, such as toys and doorknobs, especially if someone is sick. Avoid going to work or school until fever is gone and mouth sores have healed. The Department of Health and Wellness urges persons to visit their nearest wellness center for medical attention. And this is the NTN Nightly. Do stay with us. When a hurricane is approaching, safety of life and the preservation of livelihoods is most important. We should take heed. Create proper drainage along the contour of your farm. Harvest and store all crops that could be harvested and if possible to sell any produce, do so. Reinforce farmhouses by using screws or hurricane ties to secure the roof and ensure that it is boarded up. Remove all plastic covers from greenhouses and store properly in your reinforced farmhouse. Secure all official agriculture and farming business documents and policies in sealed plastic coverings. And perhaps consider taking out a crop insurance policy to secure your agro-lifelyhood. Take all possible precautions ahead of a hurricane or tropical storm. This is the hurricane season and we should be prepared. A message brought to you by the Ministry of Agriculture, Fisheries, Physical Planning, Natural Resources and Cooperatives. Welcome back. Ryan O'Brien is out on assignments. He will be here Friday with the latest developments in youth and sports. But we feature the young ladies who gave off their best in the Miss Independence Pageant 2019. Here's Chef Roy Marius. As part of the 2019 Independence celebration, the St. Lucia Independence Committee acknowledged and rewarded the participants who took part in the 2019 Miss Independence and Lucia Pageant. The prize-giving ceremony was held at the Prime Minister's residence on Wednesday, October 23, 2019. I just want to let you know that small opportunities are often the beginning of big enterprises. I know you've had a long wait for us to reward you, for us to recognize you. But as you go on in life, you realize sometimes there are obstacles. But what seems to be an obstacle sometimes is an opportunity to do better. So you have to wait, yes. But it's all worth the wait. Chairperson of the Independence Committee, Rosella King, commanded the girls for putting on a spectacular show. The Miss Independence show held this year was the best attended in years and showcased excellence from 10 beautiful and talented ladies from the length and breadth of St. Lucia. Thank you, contestants, for your participation. Because without you, we would not have experienced a show of that class, caliber, and high standard. Let's have it for our queen. Reporting from the Ministry of Equity, Social Justice, Local Government, and Empowerment, I am Chevre Marius. The Ministry of Commerce, International Trade, Investment, Enterprise Development, and Consumer Affairs will be hosting St. Lucia Business Month from November 1st to 30th. This year's theme, All in Our Journey, Our Future, Propelling Growth Through Entrepreneurship, aims to force and promote an enhanced entrepreneurial culture in St. Lucia. The activities for St. Lucia Business Month will be delivered in partnership with key public and private sector agencies and will include a series of targeted events in the form of panel discussions, workshops, symposiums, consultations, and business-to-business networking sessions. These activities are intended to highlight entrepreneurship and to promote it as one of the key success drivers for our economy's sustainable growth. As part of activities to commemorate St. Lucia Business Month, a media and ceremonial launch will be held on Friday, November 1st to 19th at the National Television Network and TN Studio here in our house, Point Seroton, at 10 a.m. And Governor-General Sir Emmanuel Neville-Snack was recently joined by Prime Minister Hon. Alan Chastney and the Department of Human Services in celebrating St. Lucia's centenarians. More in this report. In adopting social development goals, which seek to realize human rights for all, the Human Services Department hosted an afternoon tea party to celebrate centenarians around the island. The event was held at the Governor-General's residence on Saturday, October 26, 2019. Permanent Secretary in the Ministry of Equity, Social Justice, Local Government and Empowerment, Veldor Joseph, commanded the Human Services Department for hosting the ceremony and emphasized the need for more St. Lucia to embrace inclusiveness of the elderly. In St. Lucia, there is no place for negative stereotypes of older persons. The thinking that older persons should remain home, you don't take them out, the place for them is in the home and they should remain indoors, that should not be entertained in our island paradise. Rather, we must look at what we are doing, we must reorganize our community and national planning to ensure that we have adopted a whole of society approach. Again, it speaks to inclusiveness. Everybody is involved. Everybody has a contribution to make. Director of the Human Services Department, Beverly Ann Boyotte, expressed a gratitude to the centenarians who attended the event and made it a success. Thank you very much for your time, for being here with us and for allowing us to celebrate you, to celebrate your accomplishments. In St. Lucia, there is an urgent need to strengthen social protection against the risk associated with aging since our fertility rate has fallen, increasing life expectancy. Reporting from the Ministry of Equity, Social Justice, Local Government and Empowerment, I am Geoffrey Marius. And stay with the NTN Nightly. Up next, Prime Minister Hutchinson is here with the NTN Nouvelle or Coyol. Welcome back. We join Prime Minister Hutchinson for the NTN Nouvelle or Coyol. Particularly in St. Lucia, the country is the first country to be protected in the country. So, it is necessary to protect it in place because St. Lucia, even if it is directed and protected by the other countries in the north. So, according to the report, it is important to assist the police. As a consequence, Martinique also has to assist because Martinique's government has to take the initiative to protect this country and its people. The Ministry of Justice is here with Sarah Flood-Beaubere to talk about how the criminals in her equipment are well advanced and how these terrorists are... So, it is necessary to protect these police and equipment that, this time, Madam Beaubere declares that technology has to be advanced quickly and that criminals can benefit from it. But, in fact, it is not enough for the Selma government to fight against these criminals who are in power today. The second head of police services, Milton Desi, thank you to the foreigners for this contribution to assist the police. He said that the Nouvelle was very excited and that he was able to place himself in the most important position to continue fighting against these criminals. In addition, I would like to thank my senior, Dr. Patrick Anthony, for celebrating the national ceremony of the Coyol language, Lady Levetue d'Octobre and then Guaco-France for this speech. Since 1994, Coyol has been celebrating and observing every year in Karebla and other Coyol heritage nations. The land is yours, Lady. An observation, it was done by Dominique, Guadalupe, Partinik, Haiti, and this place. The Nouvelle was the Council of the Union. This year, several Cetlicians gathered together to reflect on the significance of the Coyol language so that with a lot of effort that I have made to develop and serve this language, Governor-General Atta Passe Dempollet-Luzi said these big steps that I have made to progress this language in this place and declared that in 1994, we had two regional workshops that were organized by the Cheshau Club and the National Foundation to develop Coyol at the NRDF. These workshops were founded under the language and then under development in 1994. Two, one under development of Coyol at the NRDF. Before we start, it was development with the production of Coyol in the BJP presentation by Governor-General. We have a lot of them. To start a program that will be available for three years, it will be in 2020 that we will start to build Coyol in schools, and then to build schools for three years. I would like to say that the celebration of Coyol in V4 is one that is very active with the people of Coyol who are helping to build all these communities that are in V4. Coyol has the opinion that the mayor of V4 is Mr. Denbo Bolin and that it is a cause to bring this community to summer in V4. During the celebration of last Sunday we called then Madam Bolin that is the mayor because of the celebration When we have a celebration of last Sunday so we have a celebration of last Sunday in V4 when we have a celebration of last Sunday in V4 we have to be able to solve it because we have to do it when we come here to cover all these these vehicles that are packed.  So I think that the more they give in, the more they give in for lunch but we are not going to allow ourselves to bring this whole community in the form of messages because we are going to have the same communities that are in summer except for all of those who are thinking about their churches to enjoy Coyol So, we are going to give We are not exhibiting all of this, we are not alive. The Ministry of Culture, the Ministry of Culture of Fortinebel, is also there to celebrate with the occasion to celebrate all of this as a celebration so that we can embrace heritage. The food, the food, all of this is a celebration and I am very happy to celebrate this and I just want to continue to divide this people in all the countries to celebrate a great day. We are not doing this. We are not doing this because we know the idea of crossing this area is important. Ladies and gentlemen, thank you for coming this way之目, and I am very happy My name is newestman L Fig. My name is Mr. Otter, I'm a guard, and I'm also invited to stay here. I also have a lot of news to share with you. If you want to stay here, I always have a lot of news to share with you. My name is Mr. Otter, and I'm also invited to stay here. Partly cloudy skies, occasionally becoming cloudy with some scattered showers, some of which may be heavy in certain locations and isolated thunderstorms. Residents and motorists in areas prone to flooding and landslides are advised to exercise caution. A tropical wave along with a share line will continue to cause increased cloudiness, showers and isolated thunderstorms across the Wynwood Islands during the next 24 hours. A second tropical wave located over the Central Tropical Atlantic is moving westward, near 12 miles per hour or 19 kilometers per hour. The tide for Castries Harbour was high at 5.27 p.m. and will be low again at 12.32 a.m. The tide for V4 Bay was low at 12.28 p.m. and is high at present. The seas moderate to locally rough with waves and north-easterly swells 5 to 8 feet or 1.5 to 2.4 meters. Small craft operators and sea bathers are advised to exercise caution due to rough seas. The sun will rise Friday at 5.58 a.m. And that brings us to the end of the NTN Nightly. Join us next time at 7 p.m. with a repeat at 7 a.m. You can also catch up with us anytime on the Saint Lucia Government Facebook page or YouTube channel. I'm Nisha Charles.