Hi everyone. Welcome to accessible web content creation. This is the second in our accessible technology webinar series.  And today we want to explore kind of the basics of web accessibility. We do a lot of activities and events throughout every month where we do more of a deep dive into web accessibility and you know look at some of your projects and applications and websites under development and you know look at some of the more challenging aspects and how do you make these challenging features accessible. But sometimes it's helpful just to sort of get back to basics and talk about, you know, the foundation of web accessibility. What exactly do we mean when we talk about web accessibility. So that's our intention here with this presentation is to get back to basics. So I'm going to offer a little bit in the way of a PowerPoint kind of overview. And then I'm going to hand it off to my colleague Anna Marie Golden, who will do part two. I am Terrell Thompson, I'm manager of the it accessibility team. So we are a part of accessible technology services, which is an apartment within UW it. And we promote technology accessibility throughout the entire university so we're here to help with all sorts of things related to it accessibility, including web websites, digital documents videos software. And if it has a user interface, then it, it has accessibility and locations, and we are here to help ensure that those user interfaces are something that everybody can use. So, focusing today on website accessibility, we of course need to ask what exactly is that what do we mean when we say accessible websites. So if you think about how people access computers or how people access information digital information, then it, it tends to be sort of an input output model, where you've got some means of providing input into the computer might be a keyboard might be a mouse might be some other and then receiving output there's some means of receiving output from the computer which traditionally has been a monitor. So, this is a very traditional sort of model keyboard and monitor and then mouse came actually a little bit later than the keyboard, but you know those three working combination to provide users with access. There's been the historic model but it, it's getting to be a little bit old school. Nowadays we have people accessing content and a lot of different devices the on the slide here we have a variety of cell phones. This is an older slide so these are a little bit older models but but the variety still exists. You got a lot of different shapes and sizes and platforms. And the choice of platform is going to influence how a person perceives the content. And it's going to be very different than what sort of an old school person has traditionally received using a keyboard mouse and a monitor. And then you've got tablets as well again a wide variety of shapes and sizes and platforms. You got some people who aren't accessing content visually but they're doing so audibly. So when we talk about disabilities and accessibility we typically talk about somebody who's using a screen reader. Somebody somebody who's blind somebody's low vision somebody who has dyslexia and they're using a tool to read content audibly while they look at it so you get that multi sensory input, but a lot of people access content audibly, rather than just visually. And that actually is expanding all the time because people are using hands free interfaces on a lot of these devices and so listening content becomes a way to consume content, not just accessing it visually. Also for input we have different modalities where rather than using a keyboard or mouse maybe somebody's using speech input. A lot more people are doing that these days again because of our hands free environment and because you know different devices now support speech input. Traditionally that's been the domain of people with disabilities, somebody who for example can't use a keyboard or mouse due to physical limitations, or more commonly is somebody with carpal tunnel syndrome or repetitive stress stress injuries. So using speech input for everything, being able to operate the device, you know, click links, click buttons move sliders do all those sorts of things with speech input becomes important. We also have people who operate by touch. So here on the screen is a refreshable Braille device. So this particular model allows somebody to do use the Braille buttons as kind of an alternative keyboard for input, but also there's a row of dots that refreshes as the person explores the content, and therefore they're able to read the content of websites and other computer information using Braille. And so I ran out of slide space of the ways I could go on and on and on about different ways that people access technology and access the web and the bottom line is it's a very diverse landscape. There are so many different ways, different configurations different tools different devices different platforms that what you see on your computer is not the same thing that somebody else sees you can almost guarantee that. So even if somebody is old school and accessing content visually through a monitor. They have a lot of options. This is on my MacBook pro I've got resolutions from 640 by 480 to 1680 by 1050 and all points in between stretched and not stretched. And within my browser I've got font sizes from nine to 72 16 as default, but a lot of people will mostly beef that up. I don't know how many people go down in size, but maybe some people who do that. A lot of people will set their browsers font size to a larger size, just because they they need that as we get you know we have aging eyes and we need to see things a little bit bigger. A lot of flexibility and again, depending on what settings we use, it's going to be very different experience for us accessing your website. So I wanted to introduce you just to a few individuals these are all students that we've worked with over the years. And the reason I do this because it's easy to sort of as we're talking about web accessibility to talk about standards and kind of the technical issues of how you code for accessibility and so forth. But it's important to keep in mind that what we're really talking about our people that you know this is a human interface issue that you know we want. We want humans, we want students, we want employees, we want visitors to be able to access our content, otherwise we wouldn't create the content. And so it's important that we understand that there's diversity within our audience. And so this is Jennifer she last time I knew was a she had been a public relations major, and she ended up going to work for a nonprofit group that responds to unmet needs of local adults with disabilities. But she has mobility impairment and so she's not able to to use a mouse it's one one big issue in terms of her interface is that she just physically cannot manipulate a mouse. But she can use a keyboard. What she has here is an Intelli Keys keyboard which has larger targets than a traditional keyboard, and she's using a stick that she's holding in her right hand, and is able has enough dexterity to hit the keys on this larger keyboard with that stick and so her communication through websites and so forth is through a keyboard interface using the tab key to move from focusable element to focusable element and other keys that that makes sense. This is Courtney, she has a bachelor's degree in communications from the UW. And she she works for rooted in rights, which is a program that creates media centered around disability rights. She's a very active blogger and was kind of out there in terms of her presence online and so forth. She she uses a screen reader, and she gets her output, both audibly listening to content, as well as through a braille device and so what you see here is her using her braille device. And she's got, she's got headphones in to so she might be listening as well. But a lot of times, people who are blind will switch back and forth. If they know Braille, maybe they'll use Braille in addition to to listening to content. If they're deaf blind will just be using Braille exclusively. But again you've got a lot of variety. Here's Courtney again, this time shown with Conrad, who earned a law degree from the UW, and he has done extensive work with that law degree he interned in Washington DC three different times with different organizations. He received numerous awards for his scholarship and civic engagement. He is now a leading disability rights attorney in Seattle and as a member of the Washington State Governors Committee on disability issues and employment. And he, he's not able to to use keyboard and mouse. And so he uses other other means of controlling the computer and accessing information, among other things he does use dragon naturally speaking so he's one of those speech input users. And there's a lot of other things too, just using using switches and various things to, to, you know, to find his way around on websites and to access content. And here's Hannah, she has low vision and so she she's leaning into her, her laptop here but she also has zoom text running which enlarges everything on the screen makes everything a little bit bigger she's looking at some program code there. She's a computer science major and a physics and math minor, tons of awards that she received while she was at the UW. She interned at Facebook and software development when she was at the UW and now works for Facebook. So, I introduce all these students, just because they are so diverse in the technologies that they're using, they all have done a really outstanding job in their academic careers, but they did so through a very different interface than a traditional interface. So this is really what web accessibility is about is making sure that everybody, including regardless of where they fall sort of on this continuum of ability to see or hear or walk or read print and so forth. The web needs to be accessible to everyone. And if you look at this continuum. It's not really a binary thing it's not you know people with disabilities people without disabilities, it is depending on what you're measuring exactly. Some people are very high on their ability to do that thing. Some people are very low on on their ability. And so, you know, for example, to be able to see some people at 2020 vision. People have no eyesight, but most of us fall somewhere in between. And if we were to sort of plot all of these variables on this continuum, you get dots all over the place so we just as humans are very diverse and so that is what web accessibility is all about. It is creating a website that works for all users. And it also is about creating a website that complies with accessibility standards and so let's do talk just briefly about standards because that is an important piece. And talking about all these different users and all the different devices and configurations they have that might seem kind of overwhelming to think, oh my gosh how am I going to, you know, how am I going to test with all this, you know, these possibilities. And you know how can I possibly understand all the hundreds of ways that people can access the web. And to do that fortunately, you just have to know web accessibility standards and the assistive technologies that people are using and their web browsers and operating systems all also support those standards and so that's where communication happens is at the standard level. So standards are the glue that kind of, you know, binds all these things together and makes communication happen. So the source of standards is the World Wide Web Consortium or W3C. That's the same group that owns the HTML specification and cascading style sheets, CSS, and lots of other, you know, specifications and standards related to the web. So they also very early on in the infancy of the web in the early 90s began working on the web content accessibility guidelines, because they wanted to be sure that this vision for the web of being, you know, information at your fingertips for the entire world was centralized and that the web did not create barriers. It made information more accessible for everyone. And so the W3C was aware of this early on with the potential for barriers and so they created the web content accessibility guidelines, otherwise known as WCAG. We'll talk more about that. But also they have more recently created a specification called ARIA, which we talk about quite a bit in web web accessibility discussions, particularly when we get into deeper dives. Accessible rich internet applications or ARIA is a way of adding code to HTML that helps it to communicate, you know, dynamic rich interactive applications that happen on the web, communicate those effectively to assistive technologies. So at this point probably, you know, as in a basic class it's important just to know that ARIA exists and that it does serve that purpose of making dynamic web pages more accessible. But that's a topic probably for another day. In terms of WCAG though, the current version is version 2.1. And that's broken into four broad concepts. Web content in order to be accessible needs to be perceivable, operable, understandable and robust. I could go into detail about what each of those means, but we'll save that for another time as well. There is an image here on the slide of coffee being poured into a mug, which in the keyword there is poor. You can remember these with that acronym, poor, P-O-U-R, perceivable, operable, understandable and robust. But what does that actually mean? Well, as you drill into each of those four concepts, you get to ultimately the lowest level within WCAG or what are called success criteria, which are sort of like checkpoints. These are the specific things you need to do in order to make web content accessible. And there are 78 of them in WCAG 2.1. And each one is identified with a level, either A2A or 3A, that is kind of a balance between priority, how critical is this issue, and difficulty, how reasonable is it for most web designers and developers to be able to do this. And so early on when WCAG was first, WCAG 2, 2.0, was first published, there were questions about, well, how accessible is accessible enough, because 78 success criteria is a lot. And some of them are really difficult. But those all sort of fall under level 3A. And so the ones that are believed to be attainable, and that are pretty critical, all fall under either level A or level 2A. And so that has kind of emerged, very clearly emerged actually through legal action and through policies that have emerged in the past to legal action and so forth. It has become clear that the expectation is that we'd be able to meet WCAG 2.1 level 2A. So again, what does that mean exactly? Well, that's what we're going to cover in part two of this presentation. And the Washington State Policy 188, this is state policy that requires all state agencies to have accessible information technology, and we're covered under that at the University of Washington. So it does specifically state that it includes higher education institutions. And the minimum accessibility standard that's specified by that policy is WCAG 2.1 level 2A. So just like everybody else, we are needing to meet that level of accessibility with our websites. So I want to wrap up just with how to learn more and then I'm going to hand it off to Anna Marie to cover some details. But our website, UW accessible technology, this is at uw.edu slash accessibility. This is where we cover a lot of information about web accessibility and document accessibility and video accessibility and so on and so forth, a lot of information there on our website. So I encourage you to check that out. And also events, we have a number of events, some on a monthly basis like our web accessibility and usability meetup. We do that once a month on the second Thursday of every month. We have office hours on the first Thursday of every month. And often in a given month we'll have some special events, trainings and workshops and other events related to accessibility. So I encourage you to check out our events page at uw.edu slash accessibility slash events. Otherwise, just stick around because like I say Anna Marie has all the details. So I've been talking kind of in the abstract about what all this means, but she's going to talk about what it means at a detailed level as you're actually producing web content. So I'll stop sharing here and hand it off to you, Annemarie. It doesn't appear that I have the ability to share it. Hi, I'm Anna Marie Golden. I'm also an IT accessibility specialist with the IT accessibility team with accessible technology services a part of UW IT. This webinar will cover heading structure images, links, lists, color, tables and forms. So to start off, an accessible web is a semantic web. Many people with disabilities use assistive technologies to access the web and these assistive technologies rely on a web pages markup in order to relay that content to users. So they're reading the HTML code, not the screen. So even though one of the assistive technologies is called a screen reader, it's actually reading that underlying code. And that's why it's so important to use HTML elements semantically. In other words, use the correct element for the job and not solely for its appearance. That's because each element has its own set of properties, behaviors and interaction model and assistive technologies are confused when elements are used for their appearance and not for their purpose. One way we can do that is with an accessible heading structure. With a heading structure, visual headings should be marked up as HTML headings. They should be in order without skipping levels and we have levels h1 through h6 to work with only one h1 heading per web page. Again, not used for its visual appearance, but for its meaning. Because this outlines the content of your page much like you know if you're doing a research paper, and you start with your outline and then fill in the content your headings are going to do that same thing for your web page. And search engines really beneficially use an index content and structure of web pages so if you're using a heading structure in a correct manner, it could increase your search engine results. On the right side of my slide here, I have an image of what that should look like. So with the first heading one with only one heading. That's your page title and main content. And then heading to is under that for major section headings and then h3 headings under that which would be subsections of heading to and so on in the heading structure. So I have an animation to show how that's done in the WordPress environment we use a lot of WordPress here and the at the University of Washington. So first I need to add some text. And then once I do that, I'm going to click this toolbar toggle, because that gives me some more options in my toolbar. And then I'm going to select the text that I want for my heading so in this case, I want that be a heading to. Underneath those the heading to will be heading three so I'm going to mark all of those appropriately on this page. And then when that's done. I can show you what that code would look like behind that. So it starts with my h2 here we have h3 some text h3 and so on. Any questions about heading structure. I have a question. I noticed in WordPress and canvas and other places there's no option to put in a heading one. And so the headings always start with heading to how do I use headings properly and creating content using a tool like that. Oh, thank you for that question very important I didn't cover that here. So now in my code here it starts with the h2. So the where is that h1, the h1 is actually going to be the title of the page so when you enter the title of the page in WordPress, it's going to use that as your h1 heading. So it doesn't show here but if I were to view this web page in my browser, I would have a heading one above this. Great thank you. Okay. So let's talk about accessible images. It's really important to use alt text for all images that can be meaning. Now alt text looks like this alt equals and then in quotes a brief textual equivalent of the images purpose. It's not necessary in this alt text to say photo of unless that is the context because the assistive technologies will announce to users that it is a graphic. And it's really important to limit your alt text to 140 characters or less. And there's a couple reasons for this. One of them has to do with the way assistive technologies chunk up that data to relay that alt text to users. So, another aspect is with assistive technologies and text users usually have the ability to traverse through that text, either word by word or character by character so they can review through to get to more clearly understand it with alt text they're they don't have the ability to do that so you want to keep it short so that they can remember what you're talking about as you're doing it. And then assistive technologies relay this alt text to users, and it's really important to emit information that's not available to all users. So if I put something in alt text, then it's going to be available to assistive technology users, but as a visual user when I go to that page, I may not have access to that information. However, I will note that if an image fails to load for some reason I will get that text. And sometimes we have decorative images just to make our pages look prettier to fill space they don't really add to our content of the page. So in those cases, use no alt text, and that's basically just alt equals quote quote, and use these for decorative images only purely decorative that do not convey meaning, because this allows assistive technology to ignore that image. On this slide, I'm the right, or excuse me the left side, I have a picture of strawberries. And on the right side, I have my interface in the, in the WordPress environment, and I'm going to add this image of strawberries to my web page. First, I'm going to click this add media button, and it brings up an interface. And in that interface, I have a text box for alt text. So I'm just going to put my alt text in this text box, and for this image it's strawberries. And in the code at the bottom of the page I have the image markup there that shows what this would look like in your editor. Any questions about images. I have a question. When talking with instructional designers, they are usually challenged to provide meaningful. That's for the graphics that they are receiving from the professors who is building the course, or building the content. I'm usually suggesting that the person who needs to provide the alt text is the person who is altering the content was wondering, can you elaborate a little bit on that know who is the right person to come up with this alt text. If you hit it right on the nail head, hottie, I, I, I, in my experience, I go back to the person and ask for the alt text also if I'm creating something like this, because I need to make sure I understand what the purpose of that image is and that I, because my, my inclination maybe just to describe the image but maybe that's not the purpose that they're trying to get across by using that image. Does that make sense. Oh, yes. In other words, you are also suggesting that, you know, in the professional field, if you are not familiar with the purpose of an image, we need to get back to the author and then ask him or her to provide the the, you know, the proper alt text. Correct. Yes, yes. I think just just to build on that this image of strawberries that we've been looking at may in fact strawberries may be good alt text in some contexts, but if this is a biology class, and there's something very specific about these images that this image is trying to convey, then strawberries is not going to be good alt text and so only the professor who knows what this image is intending to convey would be able to add alt text properly to this image. So I think this is a, you know, that's a really good example of what you guys are talking about. Great. Thanks for adding that. I have a question to add on to that. What if I'm given information about the photo and then I've been asked to make sure that I have the right alt text, and I have been given like a work of art or performance photo, and they've told me about the artist or the photographer or they've identified the performers in the photo. So would I put that in the alt text. I remember you saying something about assistive technology users will be the alt text but other users won't. Correct. So, it's really important not to include anything in the alt text that wouldn't be available to other users, for example, a visual user who goes to this page may not access that alt text because they don't need to use it. So it's really important to make sure that the information you provide an alt text is information that's available to all users by viewing that image. Does that make sense. Thank you. Okay. Next we have accessible links. The only thing we notice about link text, or about a link is its link text. So, it's important to use really meaningful link text because this provides context to users. It's really important that the link text makes sense out of context, with no click here or read more link text. The reason that's important is assistive technology users have this whole other way of navigating a web page to help them quickly find things on the web page. So through a keyboard shortcut, for example, a screen reader user can bring up a list of just the links on the page. So when they bring up a list of links on the page and it's populated with phrases like click here and read more. They have no idea what those links are for unless they follow them and go there and how many times have you followed a link and what, oh wait, that's not what I'm looking for. So then they have to go back where they started from again. So, make sure that link text gives users an idea of what to expect when they click that link. Omit the use of target attributes in most cases. So that's the target equals underscore blank attribute. The reason I say don't use this in most cases is because it removes control over the interface users are interacting with. And sometimes it can turn into a bad user experience for users who may not know that a new tab has opened.  So it may make it more difficult for them to get back where they started from. So for most applications I say let the user decide where links will open. And I say most there are a few exceptions. In the big example I like to use is for example if you're doing online shopping with eBay. And to complete that purchase you have to pay for it. And so if you're paying through PayPal, it'll open up the PayPal window, but you don't want the eBay window to close because you're still working on that transaction. And so once you enter the stuff in PayPal, it sends you back to eBay to complete that transaction. So in that case, it's a good use of a target attribute for. But for most things I would say let the user decide if the purpose of using this target attribute is to keep users on your website. That may not be a good enough reason in itself. And underline links. I know this is the latest fad to make links a different color, but users ever since the beginning of the web under links were underlined and users know when you see underline text on a website that it's clickable. Links should look like links not buttons so this is not just differences in semantics also behavior links navigate to content which is activated with an enter key buttons perform actions and they're activated with a space key. And often there's a mix match when communicating with the system technology users and an example that I always think about when I'm when I'm talking about this is one of my colleagues who is totally blind talked about a scenario where he was on tech support, and they were telling him to click this or look for this button on the page and he's like I don't see a button on the page, because it was a link that was styled to look like a button. When you're using link images, your alt text should relay with the links purposes and not necessarily describe what's in the image. And with document links it's important to alert users that a document will open. This can be done several different ways but the most common ways are using icon with alt text so if I have a PDF document maybe I use a PDF icon that says PDF document, or make it part of the link text you know it can say opens PDF document. Those are not the only ways you can do it but just two of the most common easy ways to do it. So I have another animation here that shows how to create accessible links in the WordPress environment. And there's this nice little link button that I clicked in the toolbar menu, and it gives me this interface. I have two textboxes one for the URL and one for the link text. So let's do a link to the Google homepage. I have Google.com is my URL and my link text I'm just going to say Google it. And then click the add link button, and that adds the link to my page now note that this link is not underlined and you're going wait you just said we should underline our links. So this is in my interface for the editor, it doesn't show but if this were rendered on the actual webpage, this link would have an underline on it. So this is what that link looks like in the browser using the a. Do we have any questions about wings. I do. We see that a lot of developers there, they use links versus button button versus you use them interchangeably. So that would be a little bit about the cementing behind these two type of elements. Yeah, let me go back a couple of spite or back a slide here. Can I interrupt Annemarie? Yes. I've got actually have for another meeting after the webinar here I've got an accordion pulled up, which is a really common widget or feature that appears on a lot of UW websites. And it, I think it illustrates this issue really well buttons versus links that it it is basically there's an item that you click on. It's used a lot for like frequently asked questions so you got the question, and the answer is collapsed so it's not shown by default. And the user clicks on the question, and then the answer appears beneath the question.  And so. So that's, that's a case where in this particular case this this accordion is coded as links. And so each one of the questions is a link. And you click on it, and you would the user will expect that they're going to go to a new page, because that's what links do. And a screen reader is going to say link, you know, before it announces the link text. And so the screen readers led to believe that okay if I click on this I'm going to find the answer on a new page. And so it's prepared to happen. And instead, it just shows content on the current page. So showing content on the current page is actually a button function, because buttons change, you know, content on the current page or they perform some function. That's the main distinction between a link and a button. It's important to them, in addition to the visual differences you pointed out here. It's important to code them properly based on their function, so that a screen reader user understands, you know, and has certain expectations about what's going to happen if I click on this thing. So, so I thought, you know, since that just happens to be up on my browser, I would share that. Thank you that's a very good example. Okay. So next up we have lists. It's important to make sure lists are marked up as HTML lists. We don't want just paragraphs preceded by a dash dot icon, etc. Because this provides context, assistive technologies when they hit a list they will announce that it's a list. We don't want to provide the number of items in the list. And then if users don't want to hear the whole list, they can skip over the rest of it if they wish. In HTML, there are three types of lists, ordered lists that you numbered, unordered lists, those are bulleted lists and definition lists we won't talk about those today but those are basically used for glossary type definition, type of things. So ordered lists, use an ordered list, which is a number when the item order matters. So on the left side of my screen here, I have list markup with the ol tag for the ordered list and I have my list items in between those ordered list tags. And on the right side of my screen. This is what how the browser would render this code. So I have two items cat and dog, and I have one in two in front of the items and of course cat is number one. So in the WordPress environment. I'm going to enter my text here for my list. I select the text, and then I click this numbered list button in the toolbar, and it turns my list into a numbered list with each item preceded by a number in order. And that's what it looks like in my editor for the markup, just like I had just showed on the previous slide with the ol tag. So I'm going to use an unordered list, use an unordered list, fulleted list, when the item order does not matter. So on the left side of my screen, I have the markup for an unordered list. I know the only real difference here is that my ol tag changes to a ul tag for an unordered list. And the items live in between those tags. So on the right side of my screen. This shows how it's rendered in the browser. I have cat and dog and each item has a bullet in front of it instead of a number as in the last example. So in my, it's going to be very similar, how to create an unordered list in the WordPress environment. I enter my text, I select it, but this time I click the bulleted list button, and then that gives me my bulleted list I have cat and dog each preceded by a bullet. And then in my editor, it shows here the ul tag instead of the ol tag. Next up, we have color. Color includes two areas, meaning and contrast. So when we talk about meaning, it's important to avoid conveying meaning through color alone, because we may not perceive color in the same way that others do so. Not that it's wrong to provide meaning with color, but if you do, you should provide a backup so that that could be understood by all types of users and some ways to do that is links can be underlined remember we just talked about that. Paracel lentils can be numeric. So on the right side of my screen here at the top I have two examples of a sentence with a link in it. And the top one note that my link here is just a different color. But if I have a visual impairment, I may not be able to see the difference between these colors to know that it's a link. And the second example, my link is underlined so it's clear that that is a link when it's in the middle of my text. The next example here I have a set of carousel lentils and the first one, I have just a set of dots and the only way I can tell which slide is in view is because that one is the one that's a different color. And if I can't perceive color the way that most folks do, I may not be able to see the difference between this yellow dot and this white dot, especially since yellow and white are so close together. But in the second one, I still use color to show the difference, but it's not the only way that I show that note how my border around this one is a different shape so it stands out from the other two. And I really like this other example. However, it does show really poor contrast around the item that is selected. If this had better contrast, this would be a really good example. Now, I know which one is in view because it has a circle around it and in this case unfortunately the circle is filled in so it's hard to see the two, but in contextually you can tell because you can see the one and the three that are on either side of it, rather clearly. So just some examples there and how you can use backups for color means. Another thing is contrast contrast has to do with having an adequate contrast between foreground color and the background color. Again, because some visual users cannot consume contract content with poor contrast. So I have two examples on the right here. In the top one I have a set of tabs, like navigation tabs from the page. And the text on them is really washed out and so it's really hard to see so if I had low vision I may not be able to consume this I may not be able to read that text at all. However, on the bottom example, I have those same tabs again, but in this example, the text is bolded and it's black and it really stands out from the background so it's a lot easier to read than in the first example. So they figure out what the color contrast is. So there is a formula, but seriously there is an easier way. There are many free color checkers out there that you can use. And I'm going to show you two of them today. One of them is the color contrast analyzer by the Pichello group. And the other one is the color contrast checker by web pain. Next up we have the color contrast analyzer from Pichello group. And the really cool thing about this one is it has eye droppers that allow you to grab any color from anywhere on your screen so that you can easily test them. So, if I select this eye dropper and move it over and select the foreground color. It will populate the color text box with the hex number and I do the same with the background and note how the interface told me immediately the result that that this color combination passes this black with white passes easily. But what is it what if it doesn't pass so I know this other color combination has really poor contrast so let's see what that looks like. And I select the foreground color and it immediately tells me that this color combination fails. Now I'm using the same background color so I don't really need to test the background in this case. Again, the next one is the color contrast checker. Now this one. Oh, let me let me just say something about the previous one real quick. This one is downloadable, and it creates a little exe file so this is actually really helpful you could use on print documents to check the contrast as well. The color contrast checker that we're going to look at now is a web based tool by web aim. And so there's a web page that you need to go to use this one. And the special feature of this one is it has these little scrubbers here for each color that allow me to choose a color combination that passes the color contrast test. So, I put a color in here and I know this one fails. It tells me right away it shows me that it fails for both normal and large text. And I move this scrubber, and I keep moving it and notice these balloons start popping up and tell me that this color combination finally passes the color contrast test. So it's just a matter of moving either the background or foreground scrubbers until you find a contrast ratio that passes. Do we have any questions about color contracts. Yeah, I have a question for you, Annemarie. Yes. When using color contrast checkers, I noticed that they all provide separate pass fail ratings for regular text versus large text. How do I know whether my text is large. Oh, good question. So large text is generally defined as 18 point text or 14 point text if it's bolded. And this is in the WCAG guidelines. Great. Thank you. This is in this is in the WCAG guidelines that Terrell talked about earlier. Great. Next up we have tables. So it's really important with tables that you're using them for tabular data and not for formatting. So think about the way a table is read. You read a table from left to right. So that makes sense when you're reading tabular data, but if, if you're laying out a web page or formatting this content may not make sense when read from left to right so my cell in this way. It's really important to use table heading so when I'm creating my table headings and HTML I'm going to use the T head element instead of the T body. And I want to enclose each one in a TH element instead of the TD element. And I also want to use scope. The scope attribute relates table headings to their corresponding table cells. So if I'm if I have column headings I'm going to use scope equals call. If I have row headings, I'm going to use scope equals grow, and I have some examples on what that looks like here on the next slide. So, on the left side of my screen, I have a table markup example. So note here that my table headings are using this T head element, and each heading itself is enclosed in a TH element. So note here that because I have column headings that I've used the call scope attribute to note. So, on the right side here, have how that table looks so it's just this two column table. I want you to know that I added a little CSS to this table but it's not going to just render like this automatically from that HTML, but I added a little CSS to it so it would make it a little bit easier to see on the slide. So, I often get asked how a screen reader would read this table. So let's check it out. So note how, as it went through and read the table, it read the table headings along with that cell data. So users understand how this content is related if they can't see it. We have any questions about tables. Have a quick question. I know you're not supposed to use tables for layout, but what if there's no other way to get the content positioned side by side like you're using a rich text editor and a content management system. Is it okay then. It's not. I, I, as I said, it's going to affect the way that content is related to users and it may not make sense when it's read in that order. Okay, thank you. So I would keep digging and into your CSS to find a better solution for that. You kind of just stole my, my advice, Annemarie, but I was just going to say don't, don't, your tables are kind of the easy button. So, you know, people sort of feel like, well, I know how to do this at the table, but there's always a better way and probably there's a way within the content management system. So, but yeah, you just need to look around or ask around, you know, somebody that knows that that system well would be able to help you figure out how to position things side by side because there probably is a way. Hey, thank you. Okay, let's talk about forms. It's important to use explicit labels for form inputs. This is using the matching for an ID values in the label and input so I've got an image here that shows a label markup. An input markup with this label. And no in my label my for attribute equals name. And in my input the ID also equals name. When this for an ID attribute are equal to the same thing. It relates that label to that input so when an assistive technology user lands in this input, they're going to know what what's expected in that input because it's going to read the label to them. It's important to include any kind of special instructions in label elements to because when assistive technologies a screen reader for example, hits a form. It's only going to read form elements to users. So if you have instructions dispersed throughout a form that's using paragraph elements. The users likely not going to get those instructions. So if you include that those instructions in the label elements, they will certainly get it. I strongly suggest using field set and legend elements to group elements such as radio buttons and checkboxes, and also when a description is necessary so on this next slide here I have an example of that. At the top here, I've used my field set and legend example in this markup. So note how my whole thing is wrapped in the field set. That's going to give me this box around my input. And my legend says, is it your birthday. So note here in the bottom example says is it your birthday that acts as a label for this input. Does anyone have questions about forms. Yeah, I do. I'm curious about the various tools that are that are in use there's so many different ways to make forms other than you know sort of a standard web based form and Microsoft has things Google has has forms survey monkey is a real common tool. How, how good are the forms produced by those sort of outside tools. Can you answer that one, Annemarie? They all do things a little bit differently and Terrell has actually done some work on this so I think he'd be great to answer this one. Yeah we actually are in in the process are our team IT accessibility team is in the process of doing a comparison. We've done this in the past but it's kind of old information and so we're looking at actually some of the same tools that you just mentioned. There's most very monkey called tricks catalyst Microsoft forms Google forms might be a couple others thrown in there too but looking at how, how well how accessible their output is and so. So stay tuned actually that we'll have some up to date information and we'll publish that somewhere on the accessible technology website, and probably there will be a blog post on the accessible technology website about that so really good timing that question because it is something that we're actively working on right now, but the, just to give you some kind of answer, they all create kind of accessible forms, but none of them are perfect they all have some issues. And we're hoping to sort of figure out, you know, just sort of catalog, you know what exactly are those issues and maybe in the end come up with a, well this one kind of is better than the others or these two are better than the others or something that will make educated decisions. Thanks public for that. So do I. Okay, so that that's the end of the content I have for you. I would like to let you know our next webinar is about video accessibility so look for that coming up. March 25 at 3pm. Awesome. Well thanks and Marie and thanks everybody for being here today. This was, this is really great and you know even though it's a basic web accessibility I feel like even you know I picked up a few few things that I had forgotten about or you know kind of needed a pressure on so awesome. So yeah, hope to catch many of you at the next webinar in the series.


Happy Monday, it is the first day back since winter break and I just walked in, it was about 7.15-ish when I got here and I have a few things I need to do this morning so I'm just gonna take you guys along with me. When I walked in, the room is like cold and it smells funny and it smells clean. Like it looks like they cleaned the carpets, maybe, you know, cleaned all the surfaces. I'm not really sure but it smells clean in here.  This is my, this is like a super old teacher bag that I got from Modcloth. Like back when I was student teaching I feel like. But I wanted to show you guys, I got a new tripod for Christmas from my sweet husband. I also got one from my sister-in-law so now I have two. So if something goes missing, I have an extra. I'm just gonna mount this onto my camera and it should help keep my vlogs a little bit more steady. Yay, it really does stabilize everything. Okay, so my room, I spent a lot of time before break kind of cleaning and organizing to make sure that when I walked in the door today, things were ready to go. So I do have all of my copies made and ready to go for this week. Everything is in the drawers. All I'm gonna do this morning is kind of get some things set up. I need to make an anchor chart for perimeter because we are working on perimeter this week. We're not doing area and perimeter, we're just doing perimeter. That is it. Next week we will do area but we wanted to really just focus on one skill at a time because they are super important skills and they carry on to the next school year. So I'm gonna make an anchor chart and then I'm going to just read through my lesson plans, make sure I know what I'm doing today and the rest of the week. I am changing up my morning procedures. I'm gonna start having my students come in in the morning, grab their breakfast from this table here and then they will sit in a circle instead of coming to their desks. So they will hang up their backpack, grab their breakfast, sit in a circle, start eating and we'll be doing morning meeting there on the floor together. Just talking about today, what we did over break, maybe what they got for Christmas, just anything that they wanna share. I wanna give every single student an opportunity to talk today. So if that means that our math review is pushed a little bit further, that is okay. Today is the first day back from break so I really would like to talk about reflecting over what they did for break and then maybe talking about some goal setting. So I need to think about finding something for that because even though it's not in my plans to do any goal setting, I think that it's really important so I might just spend the morning doing that and then that way everything is just kind of, you know, we wanna start the new year right. Also this quarter, this semester, I really, really want to focus on being consistent with my behavior expectations because I really did struggle last quarter, last semester with behavior and I think that I just got really lenient and I really need to not do that. I definitely have a better behaved class and a easier time teaching and a lot more success in my classroom when I am more consistent and more strict. So we're gonna do that. What do I need to do first? Oh, I need to unpack my bag. Okay, so I was gonna show you guys what I brought with me to school today. So I have this lunch bag. My husband and I are actually going on a trip this spring break and we really never do anything. Rarely, we rarely do anything. So we're going to the Caribbean this spring break. We're going on a Royal Caribbean cruise. I'm so freaking excited. But that means that for these next eight weeks I think it is until our cruise. I think it's actually two months to the day because we leave on the sixth and it's like the seventh. So I have two months to lose. I wanna lose like 10 more pounds. Maybe not even 10 pounds but just make myself feel better, look better and feel comfortable wearing a bathing suit. So anyway, I brought some food with me to school. I brought these rice cakes. I love these. These are organic. I get them at Sprouts. There are only 100 calories for four of them. So I like to use these as a snack mid morning or afternoon. I brought my cold brew maker that I also got from my sister-in-law for Christmas. This is going to be used in our team fridge. So Kayla and I will actually share that. And then I also brought some whipped Greek cream cheese and I like using this on the rice cake with cucumber. So I have, this is funny that it's like just thrown in here. I have a bag to put it in but I brought a cucumber and a half for that. So I just smear some cream cheese on there and then I cut up some cucumber and there you go.  This is just the natural bliss sweet cream flavor. Now this is obviously not a diet item but I usually cut carbs and as much sugar as I can like refined sugars. And I only have like coffee in the morning once a day and I really don't have that much cream. So I just have it and it's fine. And then for lunch I brought this Asian chopped salad kit and some chicken. So that's what I have for lunch today. I also have my giant water bottle which I always bring with me except for I'm gonna try to drink one of these every day because I have had some dehydration issues. I used to bring this and drink it about every two days but I did label some goals on it. You can't really see it. I just put some like times of the day on here and I already am to my first goal. So I just need to fill up my cup with ice and then I can finish drinking that. So okay I'm gonna get started on putting this stuff in the fridge.  Good morning guys, I just got to work and it is freezing in my room for some reason. Maybe it's just me this morning but anyway I have my bagel jacket on and I'm all cuddled up because I'm freezing in here. I'm drinking a protein shake this morning for breakfast. I don't think I put a mixer ball in here so now all my stuff is all dense. I'm drinking my water this morning. I've already met my 7 a.m. goal and then everything in here I need to drink before 11 a.m. Which is fine because it's 7 30. So I should have plenty of time to drink that throughout the day. So I'm just sitting here looking at my planner and going through my to-do list. So right now my to-do list has one, two, three, four, five things on it that I need to be done with before the end of the week in addition to planning for next week. Unless I am planned for next week. I don't know, let me see. There's a good chance I am. Next week is parent teacher conference week. That's another thing I need to add to my to-do list is to send out conference reminders. Okay, so send out conference reminders. I need to do that. Next week is conference weeks which means we get out early. So there will be no writing next week at all. And then I actually think I am planned for next week. So let me look through plan book. Okay, so I am planned for, okay so I'm not planned for next week at all. So I also need to plan for next week. But the good news is I don't have to plan for writing because it is early, really stays all week. And so all I have to plan for is reading and math which is not a big deal. Okay, so my to-do list. First thing I need to do is I need to finish report cards. Those are due. I need to print them and have them ready to pass out to parents next week for conferences. I also need to score my stars writing assessment. So my students took a writing assessment a few weeks ago and I actually have to score those. There are three prompts each times 23 students. So that's gonna take me, I don't know, maybe I'll do that during lunch. I also need to submit my December instructional aid plans which I believe my instructional aid fills in every week. So I should just have to pull them and turn them in. I need to finish my fall evaluation stuff. It's like a program on the computer. I need to call the Phoenix Zoo and get our field trip set up. And then I need to send out conference reminders. This is all in addition to planning for next week. And then I also have the get your teacher on conference coming up which is the week after next. And I am gonna have a sub on Tuesday. So I need to gather some things for the substitute. Luckily that week is, well, basically that day, we'll be doing some Martin Luther King Junior stuff.  So. But I am gonna have to prepare my classroom that Friday for a sub on the following Tuesday. So next week during conference week, I'll have to prep my classroom for a sub for the next week. So things are crazy. I have one, two, three IEP meetings this week. I have one tomorrow afternoon. I have one Friday morning and one Friday afternoon as well. So it is a busy week. Cash also starts school on Thursday. I was gonna try to get Thursday morning off so I could go with my husband to take him to school for the first day, but I don't think I'm gonna be able to do that. I just have too many things going on. I also have duty this morning at eight oh five. So I think what I'm gonna do this morning is I'm going to sit down right here and start looking at report cards because those are kind of like majority or those are top priority. So I'm gonna sit down and start looking at report cards and try and get as many of them done now as possible. And then at lunch today, I will do the writing assessments. Hi guys. So it is afternoon recess and I haven't picked up the camera really much today because I've been so busy trying to get things checked off of my to-do list. So I'm just gonna check in with that real quick and see what I can check off. So I am halfway done with my report cards. I did my conference reminders. I also added something. I need to do some dojo and grabber rewards cards for my grabber store. And then these I just need to collect. So I'm halfway done with this. I'm gonna try and get this done before I leave today and then start on these. And then tomorrow if I'm done with my report cards I'm gonna do all of my stars writing. Then I'm thinking tomorrow at lunchtime I will call the zoo. So maybe if I put these in on the days of the week then maybe I will actually do them. So I'm gonna do that right now and I'm gonna use some planner stickers. Okay guys. So I think I have to go get my kids right now and we're gonna do some writing and then when we come back I am going to work on my final evaluation and then I will finish my report cards before I leave today. Good morning dear friends. It is Wednesday morning and I am here bright and early. It is 7.30. I got here a little bit later than normal. I had a few things to do at home before I left for work. But I'm here. I have a pot of coffee going because I need some caffeine. I haven't had caffeine in like four days and yesterday I got a really bad migraine and I'm pretty positive it's caffeine withdrawals. So I'm not trying to like quit caffeine cold turkey if for any reason. So I'm just gonna have one cup which is what I usually have. So I also packed two eggs for breakfast and then this is the bitchin' sauce from Costco. I don't know if you guys have ever tried this but it's super delicious and I thought that I could use that with some cucumbers for a snack today. So I'm gonna get that in the fridge. I've already made my 7 a.m. water goal so I'm gonna refill my tumbler and get started drinking water. I have a few things I need to do this morning. I do not have a special today so I need to get as much done as possible. I need to switch this out for something New Year's related. I did get a few things on my to-do list done yesterday before I left for home. So I did finish my report cards. So this morning I am going to work on finishing up. Well, let's see, that's not on my to-do list for today so maybe I won't do that. I'm gonna start working on field trip stuff and then tomorrow I'm gonna finish scoring my stars writing assessment. And then I do need to make a dojo or grab a rewards poster and then I also really wanted to make a think poster and this is the think before you speak thing. And basically it's the word think. I just have it on a posted note. I'm pretty sure this is the words that go with the letters but is it true? Is it helpful? Is it important? Is it necessary? And is it kind? And I just wanna make a poster and put it up on my wall right here I'm thinking because a lot of the times my students, you know, they talk in class and when they are talking about something I wanna make sure that they are thinking before they speak. You know, a lot of tattling going on, a lot of unnecessary things being said and I feel like if I made that I might help them. I also have no special today so I have an extra long reading block which is exciting because we need to finish up a few things before we do our jigsaw activity. So I'm going to just make sure everything is set up and ready for that and I don't have duty today so I do have close to 40 minutes to get all of this done and ready. So I also have a collaboration video that I need to get filmed by the end of the month. The month. So I need to get it filmed by the end of the month. I have been slowly getting clips here and there of things that I want to include in this video and so I need to get a few more things for that and then I actually need to plan a day where I come in a little bit earlier and actually film the sit down part of the video so I need to plot that out. All right guys, so we are right in the middle of doing our jigsaw activity so I'm gonna take you guys around and show you the collaboration. Wait until everyone at the team is done and then you can start looking at questions. Mia you need to share with Damien so we can all make two. Okay. You guys are doing a great job staying quiet. Thank you. Okay, good. This team is doing a great job of working quietly. Thank you. Snowy L team, how's everyone doing? Did you guys all read it yet? Yeah. You did? Okay, so now you're gonna talk through the... Thing. The questions. Questions. Questions. We're together. After you're done answering as many questions as you can using that page. Wait until, what are some fun facts? Okay. Then you get to connect to the table. No, we're the owls right? Mm-hmm. So we always do that. Good job. So we got to write it. Yeah, we're gonna write it. I'm gonna see what it is. Guys, happy Friday. So I just got to work and I am kind of on a time crunch. It is 7.40, no. It is 7.37 and I have an IEP meeting this morning at 7.45. So I did have time to run to Starbucks and grab coffee and breakfast because I really needed coffee and breakfast. It's Friday. It's Starbucks day. So I had to get myself some coffee. I just got a blonde roast coffee with room and I have my own creamer in the fridge here at school. So I poured my coffee into my teach cup from Lipstick and Littles and I added my own creamer. So I also got a sandwich and some egg bites and then I'm gonna gather up all the things that I need for my meeting.  Problem is I don't have a couple of things prepared for today. So it's gonna be kind of stressful. I am going to have to spend my prep time kind of getting things ready, at least just for reading. I have everything ready for math and for writing. I just have to do a couple of things for reading. So I'm gonna get all the things that I need for this meeting. I'm gonna head over there and then I might start doing some work while I sit and wait for the meeting to start.  Again, it's been kind of a rush this morning, but it's okay, we're gonna deal with it. Hey guys, so I ended up having my IEP meeting and it was actually a red meeting which is a review of existing data to see if the student qualifies for special services like resource classes, speech therapy, things like that. And the test results came through that there was no like learning, but they did qualify ADHD and verbal expression was eligible for language resources. So the student is gonna be getting everything that they need, which is awesome. I ended up running like super behind. I didn't leave school until five and I had a race to get cash because I had an hour drive. I made it with plenty of time and I dropped some food off with Scott and then I came home and mom and I have just been hanging out. Hi mom. So we're gonna watch friends. I'm gonna work in my planner and then edit this vlog. So I will see you guys in the next video. Bye.


What if just one lifestyle change could help you avoid getting cancer? Or diabetes? Or heart disease? Or high blood pressure? This one change could cut your risk of chronic disease and add years to your life. Well, the simple solution to so many of these problems is to eat a healthy diet. In other words, one centered around whole plant foods. Welcome to the Nutrition Facts Podcast. I'm your host, Dr. Michael Greger. Today we look at some of the latest research on leaky gut syndrome. Did you know that common drugs, foods, and beverages can disrupt the integrity of our intestinal barrier? Here's the story. Intestinal permeability, the leakiness of our gut, may be a new target for disease prevention and therapy. With all of its little folds, our intestinal barrier covers a surface of more than 4,000 square feet that's bigger than a tennis court and requires approximately 40% of our body's total energy expenditure to maintain. Mounting evidence implicates the disruption of intestinal barrier integrity in the development of numerous ailments, such as inflammatory bowel disease. Researchers measured intestinal permeability using blue food coloring.  You don't have to end up in the ICU to develop a leaky gut, though. Simply taking some aspirin or ibuprofen can do the trick. Indeed, taking two regular aspirin or two extra-strength aspirin just once can increase the leakiness of your gut. These results suggest even healthy individuals should be cautious with aspirin use, as may result in gastrointestinal barrier dysfunction. What about buffered aspirin? It doesn't make any difference. Both regular aspirin and buffered, produced multiple erosions in the inner lining of the stomach and intestines, put a scope down people's throats. And you can see extensive erosions and redness inside 90% of people taking aspirin or buffering in their recommended doses. How many hours does it take for the damage to occur? None. It happens within five minutes. See the minifin sold as Tylenol in the US would be a better choice, unless you have problems with your liver, and rather than making things better, vitamin C supplements appeared to make the aspirin-induced increase in gut leakiness even worse. Interestingly, this may be why NSAID drugs like aspirin, ibuprofen, and naproxen are involved in up to 25% of food-induced anaphylaxis. In other words, increasing the odds of life-threatening food allergy attacks by more than 10-fold, presumably because these drugs increase the leakiness of the intestinal barrier, causing tiny food particles to slip into the bloodstream. OK, but why can exercise increase risk, too? Strenuous exercise, like an hour at 70% of maximum capacity, can divert so much blood to the muscles away from your internal organs that it can cause transient injury to your intestines, causing mild gut leakiness. Because this can be aggravated if athletes take ibuprofen, or any of the other NSAID drugs, which is unfortunately all too common. Alcohol can also be a risk factor for food allergy attacks, for the same reason increasing gut leakiness, but cut out the alcohol and your gut can heal up. What other dietary components can make a difference? Elevated consumption of saturated fat, which is found in meat, dairy, and junk, can cause the growth of bad bacteria, which make the rotten egg gas hydrogen sulfide, which can degrade the protective mucus layer. It is said to be clear that high-fat diets in general negatively impact intestinal health by disrupting the intestinal barrier system through a variety of mechanisms, but most of the vast array of studies cited on the negative effects of high-fat diet and gut leakiness were done on lab animals, or in a petri dish. They don't know for sure until you put it to the test. Rates of obesity and other cardiometabolic disorders have increased rapidly, in parallel with a transition from traditional lower-fat diets to higher-fat diets. We know a disturbance in our good gut floor has been shown to be associated with a high risk of many of these same diseases. As studies using rodents suggest that a high-fat diet unbalances the microbiome and impairs the gut barrier, resulting in disease. To connect all the dots, though, we need a human interventional trial, and here we go, a six-month randomized control feeding trial on the effects of dietary fat on gut microbiota and indeed higher-fat consumption appear to be associated with unfavorable changes in the gut microbiome and pro-inflammatory factors in the blood, and note this wasn't meat and dairy. The researchers just swapped in refined carbs in place of refined fats, like a white rice and white flour, for oil. These findings suggest countries westernizing their diets should advise against increasing intakes of dietary fat, while countries that have already adopted westernized diets should consider cutting down. So far, we've discussed things to prevent a leaky gut. What about foods to heal a leaky gut? That's what we'll cover next. Our intestinal tract is the largest barrier between us and the environment.  Normally, our entire gastrointestinal tract is impervious to what is inside of it, allowing our body to pick and choose what comes in or out, but there are things that may make our gut leaky, and chief among them is our diet. What happens is the standard American diet can cause gut dysbiosis, meaning a disruption in our gut microbiome, which can lead to intestinal inflammation and a leaky intestinal barrier. Then tiny bits of undigested food, microbes and toxins, can slip uninvited through our gut lining and to our bloodstream and to your chronic systemic inflammation. To avoid this dysbiosis and intestinal inflammation, plants should be preferred. Vegetarian diet gut bacteria are associated with intestinal microbiome balance, high bacterial biodiversity, and integrity of the intestinal barrier. They tend to suffer from markedly fewer uremic toxins like indole and p-cressol. And because fiber is the primary food for our gut microbiome, the gut bacteria of those eating plant-based diets produce more of the good stuff. The short-chain fatty acids that fulfill a protective and nourishing role for the cells lining our gut, ensuring the preservation of the intestinal barrier. Plant fibers of prime importance to the preservation of intestinal barrier integrity, but you can't know for sure until you put it to the test. People were given whole grains, beans and lentils, fruits, vegetables, and nuts and seeds, and got a significant reduction in zonulin levels. Zonulin is a protein responsible for the disassembling of the tight junctions between gut lining cells, and so it's a biomarker that reflects an impairment of the intestinal barrier. In other words, zonulin is considered to be a useful marker of a leaky gut, but since adding all those plants seem to lower levels, that may imply that appropriate fiber intake helps to maintain the proper structure and function of the intestinal barrier. But whole healthy plant foods settle up more than fiber. How do we know it's the fiber? And the study didn't even have a control group. That's why they say gut permeability might be improved by dietary fiber. To prove cause and effect, it'd be nice to have a randomized double-blind crossover study where you compare the effect of the same food with or without fiber, and here we go. People were randomized to pasta with or without added fiber, and there was a significant drop in zonulin levels in the added fiber group, so fiber does appear to improve gut leakiness. Any plant foods in particular that may help, curcumin, the yellow pigment in the spiced turmeric, can help prevent the intestinal damage done by ibuprofen-type drugs, but that's in rats. Similar protection was noted for the broccoli compound sulforaphane, but that was in mice. No human studies on broccoli yet, but there was a study on three days of the equivalent of about 2 to 3 teaspoons a day of turmeric, which did reduce the gastrointestinal barrier damage caused by exercise. Less may work too, but no smaller doses have been put to the test. If you ask alternative medicine practitioners what treatments they use for a leaky gut, number one on the list, after reducing alcohol consumption, is zinc. Zinc doesn't just protect against aspen-like drug-induced damage in rats. When put to the test in a randomized trial of humans, the same thing was found. The NSA drug endomethacin caused a three-fold rise in gut permeability, as one would expect from that class of drugs, but when they were also taking zinc, this prevented the rise in permeability, strongly suggesting a small intestinal protective effect. The dose they used was massive, though, 75 mg a day. That's nearly twice the tolerable upper daily limit for zinc. What about getting zinc just at regular food doses? There was a significant improvement in gut leakiness, even with a dose of just 3 mg of zinc, suggesting that even relatively low zinc supplementation may work. You can get the 3 extra mg of zinc in your daily diet, eating a cup of cooked lentils. We would love it if you could share with us your stories about reinventing your health through evidence-based nutrition. Go to nutritionfacts.org slash testimonials. We may share it on our social media to help inspire others. To see any graphs, charts, graphics, images, or studies mentioned here, please go to the Nutrition Facts podcast landing page. There you'll find all the detailed information you need, plus links to all the sources we cite to each of these topics. My latest two books are How to Survive a Pandemic, available on e-book, audio book, or actual book, and the How Not to Diet Cookbook, with more than 100 recipes for delicious and nutritious meals. All proceeds I receive from the sales of my books go to charity. NutritionFacts.org is a non-profit science-based public service where you can sign up for free daily updates on the latest in nutrition research via bite-size videos and articles. Everything on the website is free. There's no ads, no corporate sponsorship, it's strictly non-commercial, not selling anything. I just put it up as a public service as a labor of love as a tribute to my grandmother, whose own life was saved with evidence-based nutrition.


I am celebrating 50k subscribers on Esha gaming. Thank you so much for subscribing to my little channel about games that I play. Usually I make a cake and stuff when I reach a milestone in subscribers on Esha gaming. So last time I made a cake of sorts. And today I am going to make a cheesecake and I've never made one before.  A lot of questions regarding how I create my videos and why I'm YouTubing and what made me make a YouTube channel in the first place. All sorts of questions. So this is a 50k Q&A plus baking. And then I totally not how I was supposed to do it. Hello. I'm gonna do something that I've never done before. Five of those in water. So I have written down some of your questions and we're going to go over them. The first question is Mr. E is asking what editing and filming tools do I use? My camera equipment is in every description box on every video. So I am using a Canon EOS 90D with a Sigma ART something lens. And I'm using a micro-radar microphone. And when it comes to editing software I am using Adobe Premiere Pro. And he is also asking how long does it take to edit a video? Everything between 7 and 20 hours. The really edit heavy ones takes 20 hours. Like a top 10, let's say maybe 15, 20. I don't take the time so it's long anyway. But I think and I feel that I average on 8 to 10. Because I'm very thorough and picky when it comes to editing. But in general the entire process of making a YouTube video. Well it goes something like this. First of all I play a game and then I decide that I wanna talk about it in a video, let's say. So then I write my script and my script is incredibly, I don't know, like I have filled three of these books already. Because I need notes or else I'm gonna forget some essential parts that I knew that I wanted to cover. So I make notes and words, sometimes full sentences but basically words so that I can describe something in my own words. You know a little bit of both. I then get ready and like do my hair and makeup. And then I try to find some clothes to wear. I set up my lights, I set up my camera. I prepare everything and then I film my video. And after that it is editing time obviously. So the filming part is not what is the most time consuming. For me it is actually the editing that is taking the longest time. And then I also record my own gameplay. And I use the El Garo HD60 for that. And sometimes I actually also use the in-switch feature of recording the last 30 seconds that you played. I sometimes use that actually. And then after all of this I go for a thumbnail and a theme and I decide on which title I'm gonna, you know, use. Okay so little Carl is asking why do so many big YouTubers never read their comments or reply to their comments. I think it is maybe because they get so many that they don't have the time. I read every comment that I get and I try to respond to a lot of them. A lot of them. I try to. Lester Amaro is asking about my PC setup. Which PC do I have? Well I have an Asus ROG Strix something. I will leave all of that on the screen. So this is the gelatin. And this is really hot water. So that is gonna dissolve into the thing. My top five favorite songs at the moment. I don't have top five. I have top five playlists. No I'm just kidding. I have one specific playlist that I listen to every time that I listen to music but I also use Discover Weekly on Spotify. But I want you guys to listen to my Isha gaming playlist on Spotify. And some of the better songs like right now that I listen to every time that I listen to music in general. Palaces of Montezuma by Grinderman. Bloodbust Ohio by The National. White Lies Is My Love Enough. But I feel like my soundtrack, the soundtrack of my life and has been for the past couple of years. It would be the Dandy Warhol's talk radio. I don't know it's just something with that song. It's so cozy and so good. And I feel like that is really just the soundtrack of me right now. So thank you Hector Estrada for that question. Okay so here's I don't know what it is called in English. Cream cheese. Two packs of that. It's going into the cream that I whipped. Forever Young is wondering if I can hire a professional photographer to take pictures of me. I have a professional photographer and that is my cousin. So you know he can take some easy Instagram pictures for me sometimes. I'm full of whipped cream. So this is my cousin and also my neighbor. And he is my professional photographer and thank you so much for the question. I got cream in my book. Desiree Janiga is asking favorite harvest moon and story of seasons. Bachelor's and bachelorettes. In the SNES harvest moon game my favorite was Anne. In Tale of Two Towns I liked Cam, Kana and actually Ash. I feel like Tale of Two Towns is the harvest moon with the best bachelors. I liked so many of them. In Our Wonderful Life I liked Muffy the most, the blonde girl.  But I was young when I played that game and I liked her because she was pretty. In Harvest Moon Tree of Tranquility I back in the day when I was younger I liked Luke. But now when I went back to the game I actually liked Owen more. And in Story of Seasons or you know Friends of Mineral Town in general. On the Gameboy Advance version I went for Anne. And in the Switch Remaster Story of Seasons Friends of Mineral Town I am going for Gray. Because he's cute. Okay so Scuba Steve is asking if I can make an updated what's on my Switch video. And that is actually in my notes. It is going to happen. An updated version of that. Because the old video of that is so old. I feel like all my older videos they become more and more cringe worthy as time goes by. So yep that is one that I'm going to remake.  Like a room tour remake of that. I don't know. We will see. Thank you for the question. Extranator is asking have you played any Senran Kagura games? I have one because there was a sale on PlayStation 4 but I haven't played it yet. I tried it a tiny bit but I wasn't blown away. The Flame Kid is asking have you played Trials of Mana already? No I haven't. I don't have the game. AM Crossing is asking have you played any LEGO games? Does LEGO Racers count? AM Crossing is also asking how much do you play like in a day? And whenever I feel like it. And that is basically every day every evening. I have my own moment of relaxation every evening. With my video games that is like my me time in the living room. And or also some bed gaming you know lying on my side in my bed playing some switch games. It depends. And I'm just going with the flow. Going with what I feel like each and every day when it comes to video gaming. I want to say that I have a relaxed relationship to gaming. It's not like I am obsessed. I still have a social life. I still have work. I still have a life with Ishaman. And I still do housework and chores. So AM Crossing is also asking are you getting a PlayStation 5 and or Series X? I saw someone on YouTube do it like this. Like pour over a spoon. I think in general the white stuff in the cake was supposed to go in the refrigerator for like several hours before pouring the actual hot jello on. It's already floating up. Look at this oh no.  I have a lot of cream now in my book.   But I'm really interested in the PlayStation 5 and the games and what it can do and how it runs and all of that. It's just the design that's holding me back right now. And with the Series X I'm not sure yet. Favourite season? Summer. Never ever wearer is asking how do you play your Switch? In bed sometimes on the couch. Lying down on the couch any position ever. I love it. Ness the purple heart fan is asking will you review Neptunia virtual stars? Funny you should mention that. I got this in the mail yesterday. I ordered, I pre-ordered this from Limiter Drun some time ago and it arrived yesterday and I just started playing this. That is Mega Dimension Neptunia v2. It is not 7. It is v2. That is so confusing. But I loved this cover. It looks so detailed but it also has a reversible sleeve. I have already played that game on the PlayStation 4 but it's fun going back to an older game. And yes I will definitely play Neptunia virtual stars and talk about it. Matilda Hockberg is asking if I'm gonna review my time in Sandrock. Yes I will. Since I loved my time at Porsche that is definitely also a game that I want to review. Heehee BDBF is asking how do I balance my time between gaming and working? I do work first, then gaming. Vanda is asking your hair, how do you grow them? Do you have any treatments and stuff? I don't use any hair extensions. This is my real hair. And the best and proist tips for getting long hair? Number one, never cut it. Number two, don't go to any hairdressers because they will cut it. Number three, leave the hair alone most of the time. Number four, comb the hair really gently. Another pro tip is that stay true to one color. I've had this hair color now for 10 years. I'm actually born a redhead, ginger, gingerhead. Nerdcave is asking what is the most surprising and cool thing about having 50k that you never expected when you were a small channel like me? Unexpected, I mean I guess all the love. My discord channel I didn't expect that I would create a community like that. So that is kind of surprising to me, I didn't see that one coming. So that is definitely fun. Salome Gaser is asking, is there a big gaming community in Norway? I think it is way bigger in these states. But I live so far up north in Norway, so nothing happens here. So probably further down in Norway there's a lot more stuff happening. I mean we have the retro convention and that is a really good gaming community. Scott Harvey is asking, what's my favorite movies? I do actually watch a lot of movies, but I play more games than I watch movies actually. And I also watch more documentaries than movies. In short, everything with Tom Hanks. Guest Marie Rodriguez is asking, do you finish all your games? God no, no, no. I try to play the games that I feel like playing and if I'm not feeling it anymore and I feel more for another game, I go there. So I'm being dragged in all directions, if you know what I mean. And I just try to play the games that I feel like playing. And no, I don't always or even often finish games. I actually finally finished Dragon Quest Builders 2. I have 120 hours in Dragon Quest Builders 2 and then I saw the end game credit roll. I loved it. It's a so good game. Review may be coming. Yamabi Star is asking, favorite Atelier game. I think it is Risa. And Rei is asking, top three Switch games. I have a top 10 list. Go over there and check it out. Fernicus is asking, what's my game of the year? It's too early to say. Squint Tripod is asking, was there any YouTuber that inspired you to become a gaming channel? Yes. Happy console gamer. Salomi Geisir again is asking, why did you start YouTube? Um, that is kind of embarrassing. I got a new digital camera when I was 16. And I wanted to make a pretend music video of Nirvana Pender Royalty with my friend. And we were in our emo face. Christine Kelly is asking, is this still a Switch channel? It is a gaming channel. I know it's a Switch reviewer in my banner at the top of the... But I am actually a gaming channel. I guess. Karen Lov is asking, where do you shop your more niche games at Ify's Europe store? I also buy a lot of my games digital now, except for Idea Factory games. I want to have them in fiscal, apparently. The thoughts on Hyrule Warriors. I'm gonna play it in Christmas. Okay, there were more questions, but the video is going to be too long. Wait, I wrote actually a special thanks. Since this is my 50k video, I have some special thanks to fellow content creators, fellow YouTubers that actually helped me and boosted my numbers in some way or form. And one of the first ones that did that was Radical Reggie. So a special thanks to Radical Reggie. Also to Itbit Eric. Like Radical Reggie and Itbit Eric were the first ones that wanted to collab with me when I had 2,000 subscribers. And that boosted my channel in the very beginning, I remember. And then we have, of course, Happy Console Gamer. My all-time favorite YouTuber and inspiration. And other special thanks goes to Spawnwave for inviting me on Spawncast. And other special thanks to Metal Jesus Rocks for always being kind and I feel like a friend to me also, even though I made the cringiest parody video of him ages ago. Last but definitely not least, super special thanks to Stale2TheCordering who helped me regain my channel when it was hacked. And I know I am missing a lot of names right now, but special thanks to everyone that I have ever collabed with. And lastly, thank you to everyone that decided to subscribe to my channel. Okay, so that was that. The next cake is gonna be at 100k and then it will be Messy Cupcakes. Also, as a special bonus at 100k, Tiny Hats will dress up as Noir from the Hyperdimension Neptunia series. I hope you want to stick around for that. Now thank you so much for watching and I will see you later. I'm gonna film a close-up, because this is gonna be so hot. Oh, wait a minute. Tusen tak. Danke schön. Danke danke. I don't think I can even do that.


death battle as a matter of fact. This is going to be Tony Stark, the iron man, iron man, versus Lex Luthor, starting to fool via the other day. She always says iron. Today I was ironing. I'm like, no, it's not iron. It's iron, iron. So we were practicing saying iron on the phone, ironing, ironing. Anyway, go check out fool via on her Instagram, show her some love. Um, let's get this reaction in because this video is like 20-something minutes long. Let's do it now. Come on.   I'm, I don't, all right. For more details, like with an iron man, Lex Luthor, arch nemesis of Superman. He's whizzing high on boomstick, and it's our job to analyze their weapons, armor, and skills to find out who would win a death battle. Prodigies. He prefers Tony. Howard and Maria Stark ruled a $9 billion military tech empire. They could have anything they ever wanted, except a child. Then Howard met an alien who decided to build a baby for them. Fearing humanity with Paris to more advanced alien races, this child was genetically engineered to lead the world to a new tech age. But that was Arnold Stark. We don't speak of him. When Howard and Maria were disappointed with what they created, they adopted Tony instead. Yep, that's the secret origin to Tony Stark. Didn't see that coming, did you? No. Gifted intelligence and world-changing destiny were obvious at an early age. He graduated from MIT with top honors and a physics and engineering double major when he was just 19 years old. But since this is a superhero origin, it wasn't long before tragedy struck. And by struck, I mean a car crash, and by tragedy, I mean his parents. So all of a sudden, Tony was an orphan, but on the bright side, it also made him the sole heir of Stark Industries. Nice. With the entire family fortune at his fingertips, Tony pursued a life of reckless indulgence and mechanical tinkering. War was his income, and he enjoyed every bit of it, until the day his eyes were open. Yeah, open with a shrapnel-filled iron bomb. Hapted by terrorists in Afghanistan, Tony learned the bomb left shrapnel in his heart, which would kill him in a week. The terrorists gave Tony an ultimatum, construct weapons for them, and receive treatments, or be left to die. But being Tony Stark, he chose door number three. He built a space-age pacemaker to save his own life, and then built a mech suit around it and murdered his way to freedom. This type of dark metal life's most important lessons, heroes aren't born for a pretty sweet tagline. Art was changed in more ways than one that day. Upon returning to America, he nullified all weapons development at Stark Industries, and dedicated his life to saving the world in his own way. Yeah, we're not talking like just donating to charity and being kind to your neighbor. Tony became a one-man army of justice, and began creating a new and improved armored suit that the public would eventually dub.  The Iron Man suits are numerous, but they typically come with a common base set of tools. Generally composed of a gold titanium alloy, his standard suits have the strength to lift up to 100 times, fly at supersonic speeds, and come with an onboard intelligence system called Jarvis, which controls his weaponry and can summon other suits at his beck and call. And for good measure, these babies come loaded head to toe with weaponry. I'm talking shoulder mounted darts, anti-tank missiles, an EMB, and the Iron Man staple, laser beams. These repulsor blasts drop power directly from the reactor in Tony's chest, or chest piece, depending on the time period, to fire high mass negative charge.  What was that? Most commonly, these are fired from the balls of his suit, but if the situation goes for a bit more firepower, he can blast an even larger beat directly from his chest piece. Beauty! All of these features come standard in his most often used suit, Model 13, the modular armor. This armor specializes in adaptability, allowing Tony to swap out its individual pieces for one suit into the mission at hand. Oh, and it also has an extra casing known as Iron Man Armor Model 14, but you can just call it Hulk Buster. As the name implies, this armor was built to contend with one of the universe's strongest beings. With a combination of magnetic and hydraulic technology, in addition to the strength of the modular armor, the Hulk Buster can deliver far more powerful punches and hold its ground against the Incredible Hulk, who is strong enough to lift a 150 billion ton mountain. But his most advanced armor yet comes in the form of his endo sim armor.  Electricity. They can take hits from Storm's lightning, and shoot repulsor beams so powerful they can injure metahumans who are normally able to absorb energy. Although Tony is a mere man who finds himself fighting with and against unimaginably powerful beings, he has proven time and time again that technology can compete with the world's greatest superheroes. He can survive blows from Thor's hammer, hold his own against Captain America, and move faster than an extremist-enhanced superhuman's eye can track. Not to mention his suit can actually learn and predict its opponents next move and withstand the fury of several nuclear bombs. Do not underestimate the golden inventor. Marvel's superhuman. For all their power, the Ironman suits are hardly flawless. They've been known to malfunction in life-threatening ways and consume too much power too quickly, leaving Tony helpless. Tony frequently pushes his suit and his body to their absolute limits and past them. And his reckless headfirst mentality is responsible for landing him in trouble just as much as it is for getting him out of it.  And he once built a device capable of releasing 20,000 megatons of atomic energy. That's three times more than all of the Earth's known nuclear weapons combined. And then he just blasted it straight into the ground! All because he wanted to see what was at the Earth's core. But Tony's most diabolical nemesis isn't the Mandarin or even Ultron. It's his lifelong battle with alcoholism. Did he say something? Love that walk and the look on his face, armored face. Superman is among the most powerful characters in all of fiction. He can destroy planets, withstand supernovas, and fly faster than light itself. What kind of person could possibly be the Argentinemesis to someone like him? Forgot. You'd have to be like a god-made of magic kryptonite. Wrong! Nope. Just a mortal man with a passion for business, swindling, and green trench coats. Lex Luthor. Alexander Joseph Luthor began his rise to the top from the very bottom. As a child, he lived in a rundown section of a trouble list called the Suicide Slump. Yes, it was that bad. Under abusive parents, it was only by sheer willpower that Lex moved on to a better life. Yeah, willpower and some good old fashioned social Darwinism. His parents died in a car crash when their cars brakes failed, leaving Lex alone. Don't feel bad for a second. He used their life insurance money to get out of the ghetto and start his own company. And he's the one who wrecked their brakes. Although found it through some really questionable means, the infamous Lex Corp successfully spread its influence throughout virtually all of Metropolis. In time, Lex came to practically run the city itself. Taking ownership of nearly every media outlet, Luthor's positive public image went practically unopposed. But everything changed when the man of tomorrow showed up. In Lex's eyes, Superman was a massive issue for mankind. If humans no longer had to solve problems themselves, they would surely become a weaker race, completely dependent upon this otherworldly savior. So, Lex began his crusade to remove him from the equation, and then properly insert himself as the ruler of humanity. Lex is a cunning strategist and mechanical genius who prefers to place his opponents in unwinnable situations. However, if physical strength is required, he dawns the mighty war suit. Must I remind you of my superiority? The war suit is a powerful battle armor created by Superman's other arch nemesis, the alien god known as Darksign, and it's been further enhanced by Luthor's own designs. Forged in the fiery pits of apocalypse, Lex's war suit is no ordinary piece of machinery, despite its less than sleek appearance. It comes equipped with force fields, gauntlet blades, a giant Kryptonite axe, and energy blasts powered by Kryptonite generators. It can also fly and has enough strength and durability to go up against Superman himself. Despite how capable the war suit is, you may feel it has an obvious weak spot.   Never more sunshine. Lex's weaponry goes beyond an alien metal suit. In addition to his brilliant strategic mind, he has also surrounded the earth with dozens of satellites bearing his name. Their purpose? A gigantic game of space laser hot potatoes. Being a genius multibillionaire, it's no surprise that Lex's accomplishments match the expectations. He's equal to Deathstroke in combat, Stabbed Supergirl, snapped Brainiac's neck, and defeated Powergirl in a single stroke. You can't blame him. I mean, I don't think anyone could handle more than a single stroke with Powergirl. However, Lex is not fully dependent on his war suit. He sometimes subjects himself to a kryptonite steroid which has made him much stronger than an ordinary human. Capable of surviving wounds, nobody reasonably should.  He was up and banging his robot chicken like a pig.  Because Lex always wants what he cannot have. And his know-how with robotics goes past insane and into absurd. That was when he stopped following the comics. He built a talking flying robot that reads Moby Dick at such a high frequency it carved out an escape route through the floor itself, including perfectly shaped stairs. But most diabolical of all, when no one was looking Lex Luthor took 40 cakes. He took 40 cakes with this as many as four tens. And that's terrible. Strange thing is, that's actually officially canon. Faster. Luthor's hatred of Superman and drive to win are stronger than any machine he could create. Dick, for example, the time Superman threw a satellite at Lex' gorp tower, bringing the building down on top of poor old Lex. This left the guy with half his face ripped off all four limbs, left in a way, and he was impaled in five different places. Even like that, he still refused Superman's help.  Never gonna happen, but it's also that same cocky independence that serves as Lex's greatest downfall.  When he merged with the zone child. Wow. That's not what you think. He gained, and I quote, infinite power. And a secure spot on somebody's watch list. The only catch was he could not use his power to harm others. But because all he wanted to do was kill Superman, he tried it anyway. So Superman just straight up punched the god out of him. Well, that's hardly accurate. Come on, how else would you describe that? Fair enough. Even so, when the earth is threatened, you can count on Lex Luthor to look his enemies in the eye and fight for his people.  You know what happens when you take on Lex Luthor? All right, the command is all set. Let's end this debate once and for all. But first, we don't want you to have horrible, earth-shattering regret by missing the best part in gaming. So we're gonna tell you about it. SGC, the greatest part in gaming, is back to rock the Southwest for its fifth year. We're gonna be showing an all-new, highly requested episode live. And that's just scratching the surface of what SGC has to offer. So don't miss out on the fun and excitement. Head over to SGconvention.com. Use the link in the description and reorder your ticket now. But first, it's time for a death battle. Let's get it. Let me know if you all prefer me to do the whole death battle or not. I didn't used to do the whole death battle. I always started it at the fight. Well, let me know. He's taking off, ain't he? Not working, darling. All this time, I was through. Rocking right out of there. Yes, the war suit could take hits from Superman, making it more than a match for even the host Buster's power. But even against the very enemy it was designed to kill, the war suit only lasts so long. Iron Man's greatest advantage was being able to adapt his strategy by remotely summoning and changing suits. The endosyn in particular could counter nearly anything Lex could throw at. Plus, Iron Man has far more actual combat experience. Lex treated physical combat as a last resort beneath it, while Tony straight up enjoys it. Lex just wasn't suited for this battle. The winner is Iron Man. Iron Man. Next. Next time, I want to know what you think. Should Lex have won? Or should Iron Man have won? Is that correct? Post your comments down below. Let me know what you thought. If you enjoyed your reaction, hit the like button, subscribe and share. But who did not? Hit the like button, subscribe and share. One Billion Subscribers. Boo!