tag:blogger.com,1999:blog-44928152059627937622024-03-05T23:44:10.023-05:00Paul & Jenn's AdventuresWelcome to the blog for Paul and Jenn's married life together. We are living in upstate NY and we will share our adventures with you.Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.comBlogger106125tag:blogger.com,1999:blog-4492815205962793762.post-37156245175229943702021-04-19T10:43:00.000-04:002021-04-19T10:43:22.853-04:00Asian American History Resources<p>I'm proud to be a Chinese American and Asian American. As violence against Asian Americans has surged during the Covid-19 pandemic, history tells us that this is nothing new. Many Asian Americans including myself have first hand experience of overt racism and/or microagressions. Now is the time to come together and acknowledge the reality, and heal together. </p><p>We can make a difference in our own neighborhoods by raising awareness, teaching our kids, volunteering, and speaking out. We also need to work together with people from all backgrounds towards a more just and peaceful world. </p><p>Here are some resources for us to educate ourselves. When we understand our history, we can change the future. </p><p><span style="background-color: white; font-family: Calibri, Helvetica, sans-serif; font-size: 16px;"><a href="https://amzn.to/3sqr50w" target="_blank"> The Making of Asian America</a>, book by Erika Lee</span></p><p><span style="background-color: white; font-family: Calibri, Helvetica, sans-serif; font-size: 16px;">5 Part PBS Series on Asian Americans, <a href="https://www.youtube.com/watch?v=SkIjSx2Ax0U" target="_blank">watch for free on YouTube</a></span></p><p><a href="https://asianpacificheritage.gov/" target="_blank">Asian Pacific American Heritage Month webpage </a>: includes many videos and articles from the national archive</p><p><a href="https://www.timesunion.com/news/article/In-shooting-s-aftermath-Capital-Region-area-16038555.php" target="_blank">Times Union Article, "In shooting's aftermath, local Asians seek solidarity from tragedy". </a>March 19, 2021 by Pete Demola </p><p><br /></p>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-59770856052860676202021-04-09T15:54:00.008-04:002021-04-17T10:54:17.707-04:00Violin Resources<p>Our whole family has been enjoying making music during this pandemic season, and we'd like to share some resources with you! </p><p>Online group classes with <a href="http://www.musissho.org" target="_blank">Musissho</a>. Sign up for free to enjoy weekly Suzuki play-ins (Suzuki book 1-4 review pieces) for violin. There is also a Kahoot! music history class every 2 weeks, and weekly music history classes such as musical tea time and musical storytimes on Wednesday evenings. We also love the community sharing days where you can perform in a supportive, low-stress environment. </p><p><a href="http://www.cyosc.org" target="_blank">Community Orchestra of Southern California (CYOSC) </a>offers online ensemble classes for beginner and intermediate musicians. There is a fee to enroll but very reasonable. It's fun for the kids to play new pieces and experience ensemble playing, individual recordings are edited to form a complete presentation. The next best thing to playing in a group in-person! </p><p><a href="https://www.choate.edu/summer/programs/summer-music-festival">Choate Summer Music Festival</a>, we are excited to participate! </p><p><a href="https://www.ithaca.edu/suzuki-institutes" target="_blank">Ithaca's Suzuki Institute</a>, this year will be virtual again! </p><p><br /></p><p><b><u>Music Theory and Sight Reading resources recommended by <a href="http://www.SuzukiCommunityStrings.com" target="_blank">Suzuki Community Strings</a> (<a href="http://facebook.com/SuzukiCommunityStrings" target="_blank">FB page</a>):</u></b></p><p><a href="https://amzn.to/3d4tD03" target="_blank">I Can Read Music, Volume 1, by Joanne Martin </a> - good for beginner note reading</p><p><a href="https://amzn.to/3dTildU" target="_blank">All For Strings Theory Workbook volumes 1</a> and <a href="https://amzn.to/3t7Eyvc" target="_blank">volume 2</a> by Anderson and Frost - introductory music theory </p><p><a href="https://amzn.to/3s59JWS" target="_blank">Master Theory, Volumes 1-6, by Peters and Yoder</a> - includes bass and treble clefs</p><p><a href="https://amzn.to/3fXt0XH" target="_blank">Adventures in Sight Reading</a>, Volumes 1-3, by William Starr - arranged by keys, includes some minor keys</p><p><a href="https://www.sharmusic.com/Sheet-Music/Violin/w-47-Piano/Music-By-Black-Composers-Violin-Volume-1---Arranged-by-Rachel-Barton-Pine.axd" target="_blank">Music by Black Composers, Volume 1</a></p><p><a href="https://amzn.to/3fU6n6F" target="_blank">Chamber Music for Two String Instruments Volume 1</a> & <a href="https://amzn.to/3d4oMf5" target="_blank">Volume 2</a> by S. Appelbaum. Flexibly scored, including volumes for violin, viola, cell, and bass. contains some NYSSMA pieces</p><p><a href="https://amzn.to/31YJwib" target="_blank">Mazas, Opus 38 books 1 & 2</a></p><p><br /></p><p><b><u>Online Resources for learning note reading and music theory: </u></b></p><p><a href="http://MusicTheory.net">MusicTheory.net</a></p><p><a href="https://www.sightreadingfactory.com/">Sightreadingfactory.com </a></p><p><br /></p><p><u><b>Resources for Composing and Improvising: </b></u></p><p><a href="http://www.noteflight.com" target="_blank">www.noteflight.com </a></p><p><a href="http://musescore.org">musescore.org</a> <br /></p><p><br /></p><p><u><b>Reading Regarding Violin and Practicing for Parents:</b></u></p><p><a href="https://amzn.to/3wWIdym" target="_blank">Helping Parents Practice by Edmund Sprunger</a></p><p><a href="https://amzn.to/3spUeZJ" target="_blank">Nurtured by Love by Dr. Shin'ichi Suzuki </a></p><p><a href="https://amzn.to/2Q9TtXH" target="_blank">The Suzuki Violinist by William Starr</a></p><p>Lastly, let me share with you a fun video that we made together with the kids: </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/SRbeYwAqTD0" width="320" youtube-src-id="SRbeYwAqTD0"></iframe></div><p></p><p><br /></p><p><br /></p>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-5083999154119770272017-03-01T00:02:00.001-05:002017-03-01T00:02:54.169-05:00Eco Friendly and Super Stylish and Comfy Clothes<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtHhgowwLKDv2Y90-HlM3fUOSI2WKG2EVwrUDONaPS7_9jo-0J4YjDf5UJVnEQrIcLfyID-MMYH_KqrvJxSqSXjePykKy8EgnkoQMfJteBB40CWUx04qkSIiXC3fuVl-FwTnLJYRMvhcav/s1600/Angela+Long-Sleeve+Wrap+Tee.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtHhgowwLKDv2Y90-HlM3fUOSI2WKG2EVwrUDONaPS7_9jo-0J4YjDf5UJVnEQrIcLfyID-MMYH_KqrvJxSqSXjePykKy8EgnkoQMfJteBB40CWUx04qkSIiXC3fuVl-FwTnLJYRMvhcav/s320/Angela+Long-Sleeve+Wrap+Tee.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fxo.co/4CkE" target="_blank">Angela Wrap Tee $98</a></td></tr>
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I want to share with you a brand of clothing that I have absolutely fell in love with for the past couple years! Not only is this brand beautiful, and comfortable, but everything is produced in a eco-friendly and ethical as well. The styles are timeless and versatile, I find myself pulling them out of my closet time and time again. <br />
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Did you ever wonder why a blouse from a department store can be discounted time and time again, making you feel like you got a great deal for 80% off plus another 15% off or something like that, but actually, the original price was grossly marked up to begin with? Even after such ridiculous discounts, they are probably still making money. The reason is that most of our clothes are made in countries like China, Vietnam, India where labor laws tolerate child labor and poor working conditions. The cost of each mass manufactured piece of clothing is next to nothing. Even major brands do this, it is really sad and appalling. <br />
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Further, the quality of these garments are questionable as well. I have owned many brand name pieces of clothing that fall apart after about 1-2 years of heavy use. Pants start to fray at the seams, and dresses lose their shape. While this might sound not surprising to you, I would argue that it wasn't always this way. Clothing used to be made with care and attention, sewed in such a way to prevent damage from wear. Just 40 or 50 years ago, it was not unheard of for quality pieces of clothing last 10 or even 20 years. Nowadays, we are trained to buy more and buy often. When clothing becomes worn, it's time to buy new clothes, change into new fashions and styles. I personally love clothes so I have no problem with this theory, but practically, it does eventually break the bank and create more work in storage and organization issues. <br />
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Let's not forget the fabrics themselves. Conventional cotton is the world's dirtiest crop, grown with a ridiculous amount of pesticide since it is not regulated as a food crop. The result is depleted soil and poisoned fibers. It would not be surprising to think that cotton clothing can carry a trace amount of pesticides with it. But even if there isn't, just the fact that the <a href="https://www.organicconsumers.org/news/care-what-you-wear-facts-cotton-clothing-production" target="_blank">5 of the top 9 cotton</a> pesticides are proven carcinogens (cancer causing) should make you alarmed. Should we be supporting an industry that releases so much dangerous pesticides into our rivers and streams? <br />
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Is it possible to have fashion, style, and sustainability all in one brand of clothing? And most important, can we still afford it? In comes Amour Vert, meaning green love in French. My first piece, Donna Softest Leggings. These black leggings are made from Modal and Spandex. Modal is a fiber from the beech tree harvested sustainability. The first time I put these on, I knew I would never want to take them off. They are super soft and sleek, breathes well, and goes perfectly under any dress, long t-shirt or tunic. I think I literally wore these everyday or at least 4 out of 7 days of the week for a solid year, they are that good. The thin fabric makes it a perfect for Summer, Fall, and Spring. This year would be the 6th year since I made my first purchase, they are still elastic despite being through hundreds of washes. I finally decided to lay them to rest since a hole has developed on my left knee... but I consider this $68 money well spent for 6 years of constant wear. I'm already putting in my pre-order to get a replacement. Trust me, it's a closet staple you wish you owned years ago. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbiOaODsMgHjmiB3F_8TJD32Z0RRzdGKJxpiFvLbA7NyxPuuad_6dCGDKesYu4smd-SfXK42VFNlrRUdEUatUBOUllkRcZLYZBlrjeQt79obOw5tkd9hrL7tmJBo-4JFOyz6ceuDw2_3YV/s1600/Amour+Vert+Donna+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="donna softest leggings amour vert black" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbiOaODsMgHjmiB3F_8TJD32Z0RRzdGKJxpiFvLbA7NyxPuuad_6dCGDKesYu4smd-SfXK42VFNlrRUdEUatUBOUllkRcZLYZBlrjeQt79obOw5tkd9hrL7tmJBo-4JFOyz6ceuDw2_3YV/s320/Amour+Vert+Donna+1.jpg" title="donna softest leggings amour vert black" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fxo.co/4Ck2" target="_blank">Donna Softest Leggings $68</a><br />
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I also fell in love with Amour Vert's genuine silk products. The flowy silhouette flatters any body shape, and conveniently pairs well with the <a href="http://fxo.co/4Ck2" target="_blank">Donna Leggings</a>! No words can describe the feeling of luxurious real silk. I've also found that their silks retain their color. Mine has gone through cold wash gentle cycle without damage, though I probably wouldn't recommend it. If you want your garment to last many years, I would do dry clean or spot clean with a gentle steam cycle in your dryer. I have 2 little boys so it's not easy to keep myself free from stains. I save my good silks for going out and special occasions. Because moms need to dress up and go out once in a while, am I right? It's nice to have something pretty and comfortable for date night! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqmBiwXai50A3IjozadXcUTlywRL4svwTucykFb1-u0ecZRwFmmmU_C99p96W5wN50Ul3z1EcbCvGK49FKBPN4wc_jO6ipj4KILq7A4LePWTsN7eDXBkhl1DaWBk_yKNgnWycTJbBi-043/s1600/Amour+Vert+Haley+Shift+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqmBiwXai50A3IjozadXcUTlywRL4svwTucykFb1-u0ecZRwFmmmU_C99p96W5wN50Ul3z1EcbCvGK49FKBPN4wc_jO6ipj4KILq7A4LePWTsN7eDXBkhl1DaWBk_yKNgnWycTJbBi-043/s320/Amour+Vert+Haley+Shift+1.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fxo.co/4Ck8" target="_blank">Haley Long-Sleeve Shift $178</a></td></tr>
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Oh and did I mention that all <a href="https://track.flexlinkspro.com/a.ashx?foid=1097944.2767109&foc=1&fot=9999&fos=1&url=https%3A%2F%2Famourvert.com%2F" target="_blank">Amour Vert's</a> clothing are made in the USA? Not only does that support our local economy, but it also ensure fair employment practices and oversight. All domestic shipping is free and they even cover shipping costs for returns and exchanges! Are you pleasantly surprised by the prices so far? Although definitely not in the category of cheap, you know you are paying for quality materials, workmanship, and superb design. Honestly, these prices are not higher than most designer brands, and arguably more reasonable than some! <br />
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To save more, you can join their email list and get 15% off your first order! <br />
<br />Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com1tag:blogger.com,1999:blog-4492815205962793762.post-43265651549264243032017-02-18T00:55:00.003-05:002017-02-18T00:55:43.185-05:00Big List of Things I Love from AmazonThis list is going to be a work in progress. I seriously have a love-hate relationship with Amazon. They just make it so darn easy to buy things from my phone! It's almost dangerous. Over the years, we have certainly made some good purchases that we love using everyday or at least a few times a week, and have stood the test of time! I hope this list helps you in your purchasing decisions. Please also feel free to share your favorite purchases in the comments. <br />
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Home Appliances/Cooking<br />
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<a href="http://amzn.to/2lt0h0V" target="_blank">Cordless Dyson Vacuum </a><br />
Lightweight enough for kids to use. They actually fight over who gets to vacuum. WIN! The rechargeable battery powers for about 15 minutes of heavy vacuuming. Plenty enough for daily cleaning. We just recently replaced the rechargeable battery after more than 5 years of ownership, and still runs like new! Love the incredible durability and power of Dyson. <br />
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<a href="http://amzn.to/2lUmXIy" target="_blank">Non-stick Pancake Pan</a> <br />
Trust me, you need this pan! No more waiting, flipping individual pancakes while the hungry fam whine and complain. This pan makes 7 small-ish pancakes at a time. In my opinion the perfect size for portion control and for kids! My friend first introduced this to me because she uses these to make pork buns. Think small omelets, tiny crepes... the possibilities are endless! <br />
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<a href="http://amzn.to/2lgvqT9" target="_blank">Air Fryer</a><br />
After a few months of contemplation, (Did I need another kitchen appliance? More importantly, do I have space in my kitchen?) I finally pulled the trigger on the air fryer. It certainly lives up to the hype and worth the money. So far I've tried chicken nuggests, fries, kale chips, sweet potato fries, friend chicken breast. I still prefer to do kale chips in the oven, (larger batch size) but everything was excellent! If you or your kids like deep fried things, and feel guilty about using a ton of oil, this little air fryer is an excellent tool. Healthy and easy to use. Highly recommend!<br />
<br />Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-52198863444609821452016-08-29T01:04:00.001-04:002016-08-29T01:04:15.858-04:00Life Hacks<div dir="ltr" style="text-align: left;" trbidi="on">
1. USPS Shipping from Paypal, save a trip to the post office: <a href="https://www.paypal.com/us/cgi-bin/webscr?cmd=_ship-now">Create Label Now</a></div>
Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-61507216899095952382016-08-25T22:51:00.001-04:002016-08-25T23:10:03.720-04:00Sibling Rivalry SeminarWe had the honor and privilege to host Susan Bahlatzis, Director of Noah's Ark Preschool at the Chinese Fellowship Bible Church on Saturday August 6th. For those who couldn't make it, or those who would like to listen again, here is the link to the recording. I also have hardcopies of the handout, so let me know if you'd like a copy.<br />
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<a href="http://pcjz.info/sr.mp3" target="_blank">Sibiling Rivalry Workshop - Listen Now </a><br />
<br />Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-79637586578421436762012-10-28T23:50:00.001-04:002013-01-25T16:06:30.258-05:00How much water do you use?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4h233qUigdnkP3cUDFwEL_RRS15KUzXmIg0LQnRCowgmuoHj8mendKWm__O3gA8zTcuVFQr1GKaxbWd2l3UiZO9iDoIdDYKSfaX7IHwp1OJb9AnyRiEmKSNh7xf_VwRxNPI06tgtcVdHM/s1600/H20shortage2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4h233qUigdnkP3cUDFwEL_RRS15KUzXmIg0LQnRCowgmuoHj8mendKWm__O3gA8zTcuVFQr1GKaxbWd2l3UiZO9iDoIdDYKSfaX7IHwp1OJb9AnyRiEmKSNh7xf_VwRxNPI06tgtcVdHM/s320/H20shortage2.jpg" width="320" /></a></div>
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I just finished writing an article on <a href="http://www.oeic.us/" target="_blank">OEIC </a>(our energy independence community) on <a href="http://www.oeic.us/articles/living_sustainably/sustainable_fashion_the_real_cost_of_a_free_t_shirt" target="_blank">sustainability of cotton versus man-made materials</a> and it got me thinking about how much water we use daily. Ok, you're saying, I use it for cooking, showering, and watering the lawn... Right, but did you know that it takes over 700 gallons of water to produce 1 T-shirt? Or how about nearly 1800 gallons of water for one pound of beef?</div>
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Clean water is a disappearing resource. We are all responsible as stewards of our planet to educate ourselves on the true cost of our choices.<br />
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Check out this<a href="http://environment.nationalgeographic.com/environment/freshwater/embedded-water/" target="_blank"> interactive way</a> to learn about water use courtesy of National Geographic!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-52293360578951372612012-08-28T22:59:00.002-04:002012-08-28T22:59:57.839-04:00Follow with Blog Lovin'<a href="http://www.bloglovin.com/blog/3992990/?claim=54m92vsbg9f">Follow my blog with Bloglovin</a>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-44390197188961914422012-05-05T14:02:00.001-04:002012-05-23T08:48:16.695-04:00Decorating our living room<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtzH2S__i-0qVqwg4TX05E4PSZ4JYebf0eQ4KxrND15MqKu47nLE2hAuoiGSN3p1KRyoMjs9JnizG4MiK_u3ji6ytqRMG4p4WuCgG39Hoe5GK66fJQ8l94B4_VURvZwPe_mhqC0hdXS5D/s1600/livingroom.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtzH2S__i-0qVqwg4TX05E4PSZ4JYebf0eQ4KxrND15MqKu47nLE2hAuoiGSN3p1KRyoMjs9JnizG4MiK_u3ji6ytqRMG4p4WuCgG39Hoe5GK66fJQ8l94B4_VURvZwPe_mhqC0hdXS5D/s320/livingroom.jpg" width="320" /></a></div>
We have moved in this house for more than 2 years now, and we are still trying to make it our "home" by personalize it and finding furniture and other items to decorate rooms. I want to share with you our progress with the living room, which had come a long way from an empty room to where it is now.<br />
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We <a href="http://pcjz.blogspot.com/2009/12/hardwood-floor.html" target="_blank">refinished the hardwood floor</a> and then moved in at the beginning of 2010. We came with a mission style coffee table that we got at an antique store somewhere near Ithaca on a road trip some years ago. When we had visitors, we would use our black metal folding chairs from Target as seating. There was nothing for window dressing. The walls were all white, and there was a prominent wall next to the stairs that had an old style wallpaper.<br />
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<tr><td class="tr-caption" style="text-align: center; width: 320px;">Living room when we moved in; after floor was refinished</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYI29Di_vcL3VAUFXPILsdSUFILYpoz0rK5TI8mDOG_g8e5-IKHntns9A27j8KfshHi0aPxb6icXJTZECF6x_WpYV8nziuqeSY7JD6IlUDMKOtQuuctvpK6onO5R-BOR4PdfGBpro1hEW/s1600/wall+dec09_s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYI29Di_vcL3VAUFXPILsdSUFILYpoz0rK5TI8mDOG_g8e5-IKHntns9A27j8KfshHi0aPxb6icXJTZECF6x_WpYV8nziuqeSY7JD6IlUDMKOtQuuctvpK6onO5R-BOR4PdfGBpro1hEW/s320/wall+dec09_s.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">The wall on the right of this picture had wallpaper that we removed (this was Dec. 2009)</td></tr>
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The first thing we did was to remove the wallpaper and paint the wall. Because the wall is two stories tall (16 feet) in some areas, and the stairs were curved, I was not able to reach all surface with my ladder. I resorted to borrowing scaffolds from a friend and proceeded to remove the rest of the wall paper and paint the wall. The process took about 2 months, including patching the wall with drywall compound where the wall paper removal had made it uneven, and sanding it smooth. We painted the wall with Benjamin Moore Hazy Skies (light grey) to give it more visual weight. I thought a grey color might make it seem like it was made of concrete. We painted the ceiling Chantilly Lace (white), the south wall with windows Pale Avocado (light green), and the wall with the fireplace White Sand (white with a slight grey). We got the inspiration mainly from Benjamin Moore's 2009 colors guide.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikoRrnDBN2d8bWSjazY3-w1kUe4RN_mbxn3KRQDDZrDgS2hotXxYhUqqajfjLq1QgAhLdgl2wcniAIpvDb_EzkP4kY76ZGg1GCZWuJDX8bYnU8gcyypuxDjomDMHk9rpMW9sWP-StbFGam/s1600/wall+march_s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikoRrnDBN2d8bWSjazY3-w1kUe4RN_mbxn3KRQDDZrDgS2hotXxYhUqqajfjLq1QgAhLdgl2wcniAIpvDb_EzkP4kY76ZGg1GCZWuJDX8bYnU8gcyypuxDjomDMHk9rpMW9sWP-StbFGam/s320/wall+march_s.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">Removing wallpaper with ladder in March 2010. The tallest corner was not reachable with the ladder.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRbDy4umPEl5khQwkS9VkHBd6qYl6ZXR4sTrYFyWra67H9ZJz9XitFSlbBXHcFqrv2oPwOvV9mon1JOWCuaYMRst8sTcMGkacnvR7g3eiqlSiyCqvkDaGu1KC2e1V4ebkcHiK1TUjhGRQ-/s1600/wall+may_s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRbDy4umPEl5khQwkS9VkHBd6qYl6ZXR4sTrYFyWra67H9ZJz9XitFSlbBXHcFqrv2oPwOvV9mon1JOWCuaYMRst8sTcMGkacnvR7g3eiqlSiyCqvkDaGu1KC2e1V4ebkcHiK1TUjhGRQ-/s320/wall+may_s.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">Apply drywall compound to smooth out the wall. (May 2010)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjhKkvc36lUxoWup7C2oFUBdPY0Bx7TQeUVTudpVX4C-R6HJddkd2TU8w2daWlX1MYUkQ2uzDIVGfNEH8fTmtTHr_uvOsJxOAXvc_glWw_Ho9AK9n_2EjI_UgB6S6ueD1ahK84r-N1g7ad/s1600/livingroomtestcolor.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjhKkvc36lUxoWup7C2oFUBdPY0Bx7TQeUVTudpVX4C-R6HJddkd2TU8w2daWlX1MYUkQ2uzDIVGfNEH8fTmtTHr_uvOsJxOAXvc_glWw_Ho9AK9n_2EjI_UgB6S6ueD1ahK84r-N1g7ad/s320/livingroomtestcolor.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">Scaffolds are seen in this July 2010 picture. Also, the wall was patched and sanded and ready for paint. We used painted posters to test the color combinations.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXI2MFNuJpddGRUIXrjDwA-gCZCnyXBKBhK-5q1U3ZvKvq0-IXA7Cy2TC4y7PBLkgspuMfGhLfZV3gAnDMYbP-YeXP7JMtvbw6Z0E8LwMLRR9sbA4XqOLzGxC7b5q2zjmiJ7SYB6Q_2L0T/s1600/wall+aug_s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXI2MFNuJpddGRUIXrjDwA-gCZCnyXBKBhK-5q1U3ZvKvq0-IXA7Cy2TC4y7PBLkgspuMfGhLfZV3gAnDMYbP-YeXP7JMtvbw6Z0E8LwMLRR9sbA4XqOLzGxC7b5q2zjmiJ7SYB6Q_2L0T/s320/wall+aug_s.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">The tall wall was painted and the scaffolds were moved to paint the wall on the right. (August 2010)</td></tr>
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The next thing we did was to get the sofa. We want the sofa to have a modern style with clean lines, be comfortable, but not too hard when sitting on it. We looked at several furniture stores but most of the products we encounter didn't have the look that we were looking for. Finally, we found something we liked at Ethan Allen. It's the <a href="http://www.ethanallen.com/product?productId=743" target="_blank">Avanti sofa</a>. We picked the white leather to make it color neutral and easy to clean. We had a designer from Ethan Allen come to our house to measure the room and help us design and pick out the furniture pieces. The design included the long and medium sofas, tremont sofa table, two different end tables, a fabric chair, a small side table, table lamps, a rug, and window curtains. The total price was astronomical, so we ended up just buying the two sofas, and took advantage of the 10% off sale deal they were offering.<br />
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The sofas were delivered professionally, and they looked good, just as we imagined. They are very comfortable, easy to clean, and still look very nice after 2 years. Micah was able to leave some scratch marks with his little fingernails and strong grip, but it is only noticeable up close.<br />
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We then set out to shop for area rugs for the living room. We went to several stores including Macy's, Carpet One, and <a href="http://huckfinnswarehouse.com/" target="_blank">Huckfinn's Warehouse and More</a>. We were looking for something that has a modern design and colors to match our Pale Avocado wall. Finally, we got the <a href="http://www.selectrugs.com/contemporary-rugs/momeni-rugs/new-wave-nw_15.aspx" target="_blank">Momeni New Wave NW-15 rug from selectrugs.com</a>. This Chinese wool rug has simple geometric design, clean lines, and nice vivid colors. Actual color is brighter than how it looks on the computer, which is perfect and matches with our light green wall.<br />
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After we put in the rug, we were desperate for window curtains for our night time privacy, so I encouraged Jenn to spend some time to find the curtain she thinks will go with the room. Pretty soon, she found and bought the curtain pieces from JCPenny. They are dark brown satin color and we also put shears in the middle so it can provide a different feel during the day. For the curtain rods, I was't satisfied with the selection at Lowe's or Bed Bath and Beyond, and finally I got the wood rods, the finials, and the support brackets from <a href="http://thecurtainrodshop.com/">thecurtainrodshop.com</a>. I got the Kirsch line of rods because the brackets hide the mounting screws completely, so it gives a clean look. I had to order 2 six foot rods and use 3 brackets to support the combined rod. The curtains worked out nicely. My only minor complaint is that opening and closing the curtains involves reaching behind the sofa and tugging them a few times to spread them out.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDzIyYa7a_r9_3LauijuK4xFGIBlgIFsAaYRnlweFX9EHD1Grt7BnP3IYAtsqNJNpuKznS_NtYg5Gm3iHNbJqWEzFDHKB6DiEXMzHrBI9TBjoaf6iUhN1iXlu-cAIo7rIbHSk2bBTN851/s1600/wall+dec10_s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDzIyYa7a_r9_3LauijuK4xFGIBlgIFsAaYRnlweFX9EHD1Grt7BnP3IYAtsqNJNpuKznS_NtYg5Gm3iHNbJqWEzFDHKB6DiEXMzHrBI9TBjoaf6iUhN1iXlu-cAIo7rIbHSk2bBTN851/s320/wall+dec10_s.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center; width: 320px;">Living room coming together in Dec. 2010. In time for Christmas.</td></tr>
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So far these things were accomplished in 2010. In 2011, Micah was born and I was busy working on the laundry room. While shopping for the new washing machine, we discovered a consignment store called <a href="http://albany.citysearch.com/profile/640264480/saratoga_springs_ny/treasures_thrift_shop.html" target="_blank">Treasures in Saratoga Springs</a>. We got a big table lamp from there, thinking it could be used in our living room one day. It had been sitting on the floor of our bed room as supplementary illumination until recently, in April of 2012, we visited Old Brick furniture unplanned, and saw an end table that we liked, and decided to buy it for our living room. The table is the Jofran rough hewn cherry plank end table, which has simple lines and a hefty, substantial footprint, with distressed surface finish. It came in a box as 4 pieces, and assembly was easy. The table surface was bumpy, like they didn't bother to sand it after the last coat of polyurethane, so I took my 400 grit sanding tool and lightly knock those particles off, and it was even nicer than than it came.<br />
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we put the end table into service and put the table lamp on it. This is how the living room looks right now. The lamp gives a nice warm feel to the room at night. I appreciate the full spectrum of light given by the 57W halogen light bulb.<br />
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Still on the to do list is getting another end table for the other side of the sofa, and a floor lamp that goes with the room. Optional is sofa table behind the left sofa plus a pair of table lamps for more illumination. At some point we might change out the hanging light fixture above the stairway.Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.com2tag:blogger.com,1999:blog-4492815205962793762.post-79599519434056528602012-02-16T16:47:00.002-05:002012-02-16T18:26:47.363-05:00Finding A Great Nanny<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUCRYnIzqvpVeadbbO5O_SEtHjfnlMy_aBB9UuHksnj7tUE18sZfimh9EbpCcpihZ_D9_PWrVkCyHzq0AJPHMgF1LTAqUeFVIycRq6bolMgIyDj_9on0l6VORS1c6aULJYagZiuXHwTyzU/s1600/baby+and+nanny.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUCRYnIzqvpVeadbbO5O_SEtHjfnlMy_aBB9UuHksnj7tUE18sZfimh9EbpCcpihZ_D9_PWrVkCyHzq0AJPHMgF1LTAqUeFVIycRq6bolMgIyDj_9on0l6VORS1c6aULJYagZiuXHwTyzU/s320/baby+and+nanny.JPG" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by: healingdream</td></tr>
</tbody></table>When it was time for me to go back to work, Micah was 4 months old and I wanted him to be safe and well cared for. After all, daycare is comforting since they are usually licensed, and many eyes are watching. But I didn't like the 4-1 baby to caretaker ratio that applies for all babies under 18 months old. Since I was going to work part-time, we decided that hiring a nanny was the best option for us. But how to find someone we trust?<br />
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Having someone work in home can be a bit intimidating to say the least. Will she be honest and trustworthy? Will she treat my child like her own? Will she be experienced enough to make the right judgement calls? <br />
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Fortunately, we had fantastic experiences with the nannies we've worked with. Here are the steps we took to identify and build relationships with our awesome nannies:<br />
<ul><li>Use a site like <a href="http://www.sittercity.com/" target="_blank">Sittercity </a>or <a href="http://care.com/">Care.com</a> to browse nanny profiles. Sign up and contact nannies you are interested in, about 1 month before you need services to begin. It typically costs $15-$30 for a monthly subscription in order to access their contact information. It's free to browse though. I would cancel the subscription when you've found someone you like. Don't forget to also ask friends for references of great nannies they know or have worked with.</li>
</ul><ul><li>Setup phone and in-home interviews, call references. See how they interact with your baby. Ask relevant questions regarding ages of children they have worked with, tasks they are comfortable performing (feeding, changing diapers, laundry, cooking, etc.), hourly/weekly rates. <a name='more'></a></li>
</ul><ul><li>Hire promising candidates as a mother's helper before you need to return to work. This time will allow you to show them specifics regarding your baby's temperament and schedule. You will also have a better idea if the person is a good fit for your family. </li>
</ul><ul><li>Set the expectations clearly. If you need the nanny to arrive at your house by a certain time, sharp, tell her so. Likewise, give her a realistic time that you will return from work, and stick to it. You may choose to ask your nanny to make notes regarding your child's day, such as naptimes, diaper changes, feeding schedule. Clear expectations on both sides will help you avoid disappointment later on. </li>
</ul><ul><li>Continue to build your relationship by keeping your nanny posted on new developments, such as new skills your baby has learned, new foods he/she can try, and new nap schedules. Always appreciate her hard work, and show that you care by doing what you can to make her job easier. Open communication and mutual respect goes a long way. </li>
</ul>Hope this article helps you in your search for a fantastic nanny. Do you have a nanny experience you want to share? Post a comment below!Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.com2tag:blogger.com,1999:blog-4492815205962793762.post-19741042619827274522011-11-04T23:18:00.005-04:002011-11-09T08:56:34.605-05:00Save Money by Insulating Your House<div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtIpsPuoN2tDdSeuJUweI5Iy5LD2OQNtNU-AEMcWblabV4OvNgkS7-oq-UBLo4eDD_w9z5pndFy-r5TXTVEb7q1gp76o8G1QPf1gpa_Y_Z5nKSUV2YiNETZApTR2oNYT3rxSbqzZGpdUC4/s1600/IMG_3794_s.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtIpsPuoN2tDdSeuJUweI5Iy5LD2OQNtNU-AEMcWblabV4OvNgkS7-oq-UBLo4eDD_w9z5pndFy-r5TXTVEb7q1gp76o8G1QPf1gpa_Y_Z5nKSUV2YiNETZApTR2oNYT3rxSbqzZGpdUC4/s320/IMG_3794_s.jpg" width="320" /></a></div>Winter is upon us and some nights are dipping below freezing. One task on my mind is to improve the insulation of our house for better energy efficiency and comfort. Currently, I am focused on the garage. Although the garage is usually considered an unheated space and not insulated, this is not completely true in our case. We have a raised ranch house with the bottom floor being the 2 car garage, laundry room, and family room. The 3 bedrooms we have are above the garage, and the rest of the upper floor is the living room, bathroom, and kitchen. The floor of our master bedroom is often cold, and I suspect that the insulation between the floor and the garage below is not very good. Heat also leaks from the family room and laundry room into the garage through a thin wall. To make matter worse, the north side of the garage exterior wall is currently not insulated. It is just 2x4 wood studs with exterior sheathing and wood siding, on top of 9" concrete block foundation. The insulation R-value of this wall construction is about 2, which is pretty low.<br />
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We can calculate how much heat is being lost to the outside by measuring the temperatures on the two sides of this wall. I used a hand-held infrared thermometer to measure the temperature at 9PM on November 3<sup>rd</sup>, 2011. The outside temperature was 39.4°F; the inside of the exterior wall was 53.3°F; the temperature inside the garage was 57.6°F. With these 3 temperature readings, I can calculate the R-value of the concrete foundation to be 2.9, and the wood stud wall above it has a temperature reading of 51°F and a corresponding R-value of 1.9. Based on a rough area estimate, the heat loss is about 1000 BTU/hr in this mildly chilly night. We use a 95% efficient natural gas furnace for heat, so this amounts to about $10 a month in heat that’s lost. If I add the heat lost through the 2 garage overhead doors and the concrete floor, it’s about $30 a month in heat loss!<br />
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<div style="text-align: justify;">What to do? At a minimum, I should put fiberglass batts in the 2x4 stud cavities and finish with drywall. This would bump the upper wall to R-14. But wait, the concrete foundation is still R-2 and the overall wall would just go from R-2.2 to R-3.7. At R-3.7, heat loss is still about 660 BTU/hr. I can put 2 inch extruded polystyrene (EPS) rigid foam insulation panels (DOW blue Styrofoam) on the inside of the concrete, use masonry anchor screws to secure 2x2 furring strips with 16"-on-center, another 1.5 inch EPS foam, and finish with drywall. I would leave the bottom 1 inch concrete exposed, to avoid water damaging the drywall, and this would give the foundation section R-16. This combined with the upper section R-14 would give me an overall R-14.9, which reduces heat loss to 160 BTU/hr ($1.73/month). Another option for insulating the bottom half of the wall is to anchor 2x2 furring strip horizontally on the top and bottom, sit 2x6 on top of the 2x2, put 2 inch EPS between the top and bottom rails, and put 2x4 studs with 16"-on-center. Fill the 2x4 cavities with fiberglass batts and finish with drywall. This second option gives an overall R-14.7 instead of R-14.9, and the cost of materials is about the same. The main difference is that the second option is 6 inches thick vs. 4 inches thick in the first option, and the second option allows you to put plumbing and electrical outlets if desired. I have built a wall in the laundry room as described in the second option, but I left the bottom 6 inches uninsulated to allow for the dryer vent pipe to run under the 6" wall. Leaving the bottom 6 inches uninsulated would lower the R-value from 14.7 to 10.8.</div><br />
I can't wait to measure the temperatures after I insulate and see how much improvement I really get compared to the calculated values.Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-87788438104985768482011-11-02T21:02:00.003-04:002011-11-03T20:53:53.984-04:00Parenting 101Ever wish there were training classes on how to be parents? How about take classes, get a degree, and then getting to know everything there is to know on how to be perfect a parent? If only that were true...<br />
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While no class can possibly prepare you for every situation, having some basic framework and skills sure help! Our good friends recommended some fantastic parenting material that's a joy to go through. We will share them here with you! Keep in mind, we are still working through these so we will be coming back with updates often. Also, we would be interested to hear about your reactions to the material and any recommendations you'd like to share. So please leave comments!<br />
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<a href="http://www.thevillagechurch.net/resources/parenting/#preacher-sort_jeff-and-jennifer-wilkin">The Village Church Parenting Class</a> - The series is divided up to 6 one hour sections, and taught by Jeff and Jennifer Wilkin of The Village Church in Texas. The class is based on the Christian faith, but you don't have to be Christian to appreciate the learning points. Applicable to children ages 9 months to ~15 years old. <br />
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<a href="http://www.xenos.org/ministry/care-group">Care Group</a> - Various lecturers from the Xenos Christian Fellowship. The goal is to provide relevant teachings on parenting using biblical principles from experienced, mature Christian parents. Topics include: "Boys and Girls: Developing and Nurturing Each One" and "Understanding your Child's Personality"Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com2tag:blogger.com,1999:blog-4492815205962793762.post-10344704534786385642011-09-30T23:37:00.005-04:002011-09-30T23:48:11.708-04:00Free Blurb Book Contest<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXxwFkNoiqbJG1ZzneDzEbllT5yjvl9Oldea8MnY05ZCGlxAPyOJrVt17Kd4PvIqhPXpxPlO25JEIZDW3IkXvvUE1I8m29NGODjXht5lBqA91GKDKG9rrZ8pM1_3yfgdbpDZDYDkGThxj/s1600/Blurb+book+2.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqXxwFkNoiqbJG1ZzneDzEbllT5yjvl9Oldea8MnY05ZCGlxAPyOJrVt17Kd4PvIqhPXpxPlO25JEIZDW3IkXvvUE1I8m29NGODjXht5lBqA91GKDKG9rrZ8pM1_3yfgdbpDZDYDkGThxj/s320/Blurb+book+2.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fbookstore%2Fdetail%2F2161964">Micah's First Month Book</a></td></tr>
</tbody></table>During Micah's first month, we took lots of pictures of him, sleeping, yawning, on his tummy... you name it. Soon we had more pictures than we knew what to do with. Then came the idea of making a book using these pictures that's similar to a story book! We thought it would be fun for us to keep and to show it to him when he gets older; it turned out that it's a hit with the grandparents too! Click <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fbookstore%2Fdetail%2F2161964">here </a>to preview the book!<br />
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We had a good experience with using <a href="http://www.shareasale.com/r.cfm?b=284539&u=508167&m=31260&urllink=&afftrack=">Blurb </a>for our <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fbookstore%2Fdetail%2F677578">wedding guest book</a> (filled with our engagement pictures), we also made a book of pictures from our <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fbookstore%2Fdetail%2F2292445">wedding day</a>. Now I need to disclose upfront that we are an Blurb affiliate, and that we did receive a free book as part of a promotion. But honestly, even there wasn't a free book offer, we would have used Blurb to create our book anyway. Keep reading to find out how you can win a FREE Blurb book ($75 value)!<br />
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<a name='more'></a>First, here's a summary of my experience with <a href="http://www.shareasale.com/r.cfm?b=284539&u=508167&m=31260&urllink=&afftrack=">Blurb</a>'s book creation process: <br />
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<b>Software/Interface</b><br />
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Blurb offers three different ways to make books, 1.) <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbookify">Bookify <sup style="font-size: 6pt;">TM</sup></a> (online) 2.) <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbooksmart">BookSmart</a> (free download) and 3.) <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fpdf%5Fto%5Fbook">PDF to book</a>. All three services are free until you decide to purchase a hardcopy of your book, that means you can share your book online with family and friends for free! <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbookify">Bookify <sup style="font-size: 6pt;">TM</sup></a> is an online interface which allows you to upload content and create your book without downloading any software. This is the easiest option for the casual creator, but also has limitation as only 20 fonts to choose from and preset templates that can't be modified. Another advantage of <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbookify">Bookify <sup style="font-size: 6pt;">TM</sup></a> is that it saves your work online which allows you to work on your book from any computer. <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbookify">Bookify <sup style="font-size: 6pt;">TM </sup></a> is great for simple albums that doesn't need much customization. <br />
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<a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbooksmart">BookSmart</a>, on the other hand, is a 44MB free download. It's the way to go if for folks who want to go a little beyond the basics. <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbooksmart">BookSmart</a> will allow you to edit templates and use any font that's available on your computer. It did take me a couple hours to get used to the interface and figure out how to use all the advanced options, but the design is intuitive once you get the hang of it. In my opinion, it's well with the small amount of time spent to learn to software to design a beautiful book. Here's a screen shot of <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fmake%2Fbooksmart">BookSmart</a> from my computer when we were making Micah's book.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf27QVw-m2T0mJlSMNDKmdsHC-k_D9UFIOZ6gp9JuFLu5fHlr4Yy2gDPcI70i03ab8Gp5FTtQP1nbbZqWGu_c75OfUISCAqoXJKgqlW_gCan8M5dwRf_xA57DrAsMKK569hEjgS_oSO6j8/s1600/Blurb+book+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf27QVw-m2T0mJlSMNDKmdsHC-k_D9UFIOZ6gp9JuFLu5fHlr4Yy2gDPcI70i03ab8Gp5FTtQP1nbbZqWGu_c75OfUISCAqoXJKgqlW_gCan8M5dwRf_xA57DrAsMKK569hEjgS_oSO6j8/s400/Blurb+book+3.JPG" width="400" /></a></div><br />
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Now if<b> </b>you are<b> </b>professional enough to have your own book making software, you can also upload a PDF file and have Blurb print from PDF. This is definitely the most versatile option, but also the most time consuming. Blurb offers a <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fapps%2Findesign%2Dplugin%2Fdownload">plug-in</a> for your favorite layout software that generates blank templates that fit their book sizes. <br />
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<b>Book Quality</b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhns3LXG5gDaDJxqjPI7BvPtI27fCU-UWNzaI51d_xxI_KciQ4Kln912gbtdpSG71HqxmdDx-tXVSN2mB6UXlG7U3UAKMFGV0q2bSdF3tFNwOpNoSmBZ7600gTY24acqivPfR0e1k5FaVeN/s1600/Blurb+book+1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhns3LXG5gDaDJxqjPI7BvPtI27fCU-UWNzaI51d_xxI_KciQ4Kln912gbtdpSG71HqxmdDx-tXVSN2mB6UXlG7U3UAKMFGV0q2bSdF3tFNwOpNoSmBZ7600gTY24acqivPfR0e1k5FaVeN/s320/Blurb+book+1.JPG" width="320" /></a></div>We love all of our books that we made with Blurb. The cover style and paper looks professional, color and images are sharp. For covers, there are three basic options: 1.) Image Wrap 2.) Hardcover with Dust Jacket, and 3.) Soft Cover. We chose Image Wrap for Micah's book, which is durable and looks great too. <br />
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Blurb's paper is also FSC certified, and you can choose from Standard (80#), Premium Matte (100#), or Premium Lustre (100#). All three paper choices are made by NewPage, but the two premium paper adds additional cost to your book. <br />
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Blurb also started offering <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fproline">ProLine </a>which adds more options for book enthusiasts who want their book to stand out among the rest. <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fproline">ProLine </a>options are only available for books less than 160 pages and adds 4 more options for end sheets, 2 more paper types and 2 types of linen for hardcovers. <br />
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<b>Book Pricing</b><br />
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Standard book sizes start at 7 by 7 inches and go up to 12 by 12 inches. Here's a break down of book prices by size for books of 20 pages or less with standard paper and soft cover. Of course prices will change for books with more pages and if you choose premium options for covers, end sheets, and paper. Volume discounts also apply starting at 7 copies or more.<br />
<ul><li><a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fcreate%2Fbook%2Fpricing%23small%2Dsquare">Small Square</a> 7 X 7 inches - $10.95</li>
<li><a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fcreate%2Fbook%2Fpricing%23standard%2Dportrait">Standard Portrait</a> 8 X 10 inches or <a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fcreate%2Fbook%2Fpricing%23standard%2Dlandscape">Standard Landscape</a> 10 X 8 inches - $19.95</li>
<li><a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fcreate%2Fbook%2Fpricing%23large%2Dlandscape">Large Landscape</a> 13 X 11 inches $48.95</li>
<li><a href="http://www.shareasale.com/r.cfm?u=508167&b=329560&m=31260&afftrack=&urllink=www%2Eblurb%2Ecom%2Fcreate%2Fbook%2Fpricing%23large%2Dsquare">Large Square</a> 12 X 12 inches $49.95 </li>
</ul>Once you place your order, your book will arrive within 7 to 11 business days depending on the shipping option you choose. The shipping cost depends on your shipping location, how fast you want your book, and whether you want to track the package. <br />
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<b>Win a Free Blurb Book!</b><br />
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Now that you know a bit more about Blurb, it's time to make your own book! All you have to do is post a comment with your idea for a Blurb book. The best idea submitted by midnight October 31st 2011 will win a free Blurb book ($75 value)! Ideas will be judged on originality and practicality. Tell us why you idea should win, the more detail the better! We will update the post with the winner's first name, last name initial, and location (city, state or country), along with the winning idea by midnight November 4th 2011. May the best idea win!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com3tag:blogger.com,1999:blog-4492815205962793762.post-9135278497977442442011-08-13T17:41:00.005-04:002011-08-19T21:04:29.232-04:00Our Favorite Disposable Diaper<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdsO6aY-ytWMtm28DMshmmTjy9FHvUXw2yBmGsIMQHH1ytHVKhkuJgXf619rVIEBHrBVnUowQJBDpoIOJzuqq5GkWUhsBk6LlKknzoragdBf9gVmKke1eF-o2RENM0eOkoe2-Nd8e17cA/s1600/nature+babycare.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdsO6aY-ytWMtm28DMshmmTjy9FHvUXw2yBmGsIMQHH1ytHVKhkuJgXf619rVIEBHrBVnUowQJBDpoIOJzuqq5GkWUhsBk6LlKknzoragdBf9gVmKke1eF-o2RENM0eOkoe2-Nd8e17cA/s1600/nature+babycare.jpeg" /></a></div><a href="http://www.amazon.com/Nature-Babycare-Eco-Friendly-Chlorine-Free-Frustration-Free/dp/B002UKOWE8?ie=UTF8&tag=organiworks-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"></a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B002UKOWE8" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />We are all for using cloth diapers, economically and sustainability wise, it just works out. But there are times when disposables come in real handy. For long trips and overnight, we use disposable because it's easy and absorbent. I know some folks use cloth exclusively, but I just didn't feel like lugging around dirty cloth diapers! Cloth works really well for us at home, but when we are out for 3-4 hours at a time, it can be hard to find a place to change the baby. Since disposables are more absorbent, baby is ok not being changed for a bit longer than if he had cloth.<br />
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Now we've tried lots of brands of disposable diapers including Pampers, Huggies, Seventh Generation, the best one we found and settled on is <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Nature Babycare</a> by Naty. Micah has never had diaper rash in these diapers and rarely has blow-outs. Since Micah reached 4 months old, we started not changing him in the middle of the night. He now lasts from 11pm to 7am in one diaper without any problems. Yay for sleep! Here are some key benefits:<br />
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<b>Biodegradable:</b> These diapers are made of 60% biodegradable materials in contrast to conventional brands which are often composed of up to 80% oil-based products which do not decompose easily. Conventional diapers can take hundreds of years to decompose, these decompose in a fraction of that time.<br />
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<b>Healthy:</b> Nature Babycare Diapers are completely chlorine-free, protecting the environment by not producing harmful dioxin pollution. Contain no latex, fragrance, or TBT (tributyltin). Hypo-allergenic.<br />
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<b>Sustainable: </b>The absorbent pulp is from sustainably harvested Scandinavian forests. Soy based ink on diapers and packaging.<br />
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<b>Comfortable and Breathable:</b> Using 60% natural materials instead of plastic, these diapers have a super soft and cloth-like feel. Plastics are kept away from babies delicate skin, instead natural, breathable and waterproof corn-based materials are used. Breathability is a plus because it minimizes diaper rash and other irritation.<br />
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<b>Sizes and Prices: </b><br />
Size 1: 8-14 lbs <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Price: $0.16/diaper from Amazon with Subscribe & Save</a><br />
Size 2: 12-18 lbs <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Price: $0.17/diaper from Amazon with Subscribe & Save</a><br />
Size 3: 16-28 lbs <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Price: $0.20/diaper from Amazon with Subscribe & Save</a><br />
Size 4: 22-37 lbs <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Price: $0.23/diaper from Amazon with Subscribe & Save</a><br />
Size 5: 27 lbs + <a href="http://www.amazon.com/gp/product/B002UKOWDE/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B002UKOWDE">Price: $0.27/diaper from Amazon with Subscribe & Save</a><br />
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<b>One note on sizing:</b> We started with size 1 and switched to size 2 when baby was 13 lbs., and found that size 2 wasn't really that much bigger! Starting at size 3, the waist band was a lot more stretchy and roomy. I'd recommend going directly from size 1 to size 3, skipping size 2 altogether. If your baby is large to begin with (10 lbs or more), just start with size 2, and then go to size 3 once baby reaches 13 or 14lbs. Size 2 should work fine for babies between 10-12 lbs.<br />
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Hope you give these diapers a try and love them as much as we do! Let us know how you make out or want to tell us about another favorite natural brand? Leave a comment!<br />
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Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com5tag:blogger.com,1999:blog-4492815205962793762.post-21102149951320537402011-08-08T22:43:00.003-04:002011-08-08T23:56:03.026-04:00Our Birth Plan<div class="MsoNormal" style="text-align: left;">Today Micah and I went on a spontaneous trip to visit a friend from church at St. Mary's hospital. We also stopped by the Childbirth Center there to say hi to the nurses and deliver a birth announcement card. I guess the announcement part was totally unnecessary since they were the first ones to find out, but I think they appreciate getting the card anyway.<b> </b>The nurses who helped us give birth were not there when we visited, but the other folks were delighted to see the now grown up (5 months!) Micah and will pass the card on. The visit led me to remember our birth experience and how lucky we were to have found such supportive hospital staff who were sensitive to our needs. </div><div class="MsoNormal" style="text-align: left;"><br />
</div><div class="MsoNormal" style="text-align: left;">Everyday, there are thousands of babies and moms who are not treated with evidence based care in this country. (Check out the <a href="http://pcjz.blogspot.com/p/movies.html">movie section</a> of this blog for a trailer of The Business of Being Born.) One way to make your wishes known is by writing a birth plan such as the one below. It's not so much a "plan" of how you want the birth to progress, but a list of preferences to help the hospital staff understand your needs. Feel free to use the following as a template for your own birth plan or you can also <a href="http://www.earthmamaangelbaby.com/free-birth-plan" target="_blank">make one for free</a> on the Earth Mama Angel Baby website. <br />
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</div><div class="MsoNormal" style="text-align: left;">Once you've drafted your birth plan, be sure to show your doctor or midwife and discuss any issues or concerns at a routine pregnancy visit. Trust me, it's better to have the conversation before you are in labor. Also be sure to have your doctor or midwife sign the plan so that when you bring a copy with you to the hospital, the nurses on staff will know that the plan has been reviewed. It's also a good idea to bring a couple copies to cover shift changes. </div><div class="MsoNormal" style="text-align: left;"><br />
</div><div class="MsoNormal" style="text-align: left;">Lastly, as with any plan, don't be afraid to deviate from it! Every birth is different. The focus should always be how to have the safest birth possible for both mom and baby. Having a plan won't guarantee that the birth will go the way you want it to, but it will help you clarify and communicate your preferences. Here's to a healthy happy birth!</div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><b>Jenn and Paul's Birth Preferences</b></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal">Dear Hospital Staff,</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">We trust in your expertise and sensitivity and thank you in advance for your support during our birth. Below is our “ideal” birthing scenario, but we realize that in the event of a life-threatening emergency, we will be relying on your professional judgment and skills to see us through. If the labor is normal, we ask that you refrain from using any interventions not previously agreed upon.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Jennifer will be using relaxation techniques including the Bradley Method, and for this reason we ask that the staff speak softly and avoid references to “pain” and “hard work”. <b>Please do not offer pain medication.</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The people present for the birth will be Paul (husband), and Tisha Graham (doula).</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Labor</b></div><div class="MsoNormal" style="margin-left: 31.5pt; text-indent: -17.8pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>pain management: warm birth pool, shower, massage, birth ball, heat pack</div><div class="MsoNormal" style="margin-left: 31.5pt; text-indent: -17.8pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>as long as the baby and I are doing well:</div><div class="MsoNormal" style="margin-left: 85.7pt; mso-list: l0 level1 lfo1; tab-stops: list 85.7pt; text-indent: -.25in;">-<span style="font: 7pt "Times New Roman";"> </span>intermittent rather than continuous EFM (electronic fetal monitor)</div><div class="MsoNormal" style="margin-left: 85.7pt; mso-list: l0 level1 lfo1; tab-stops: list 85.7pt; text-indent: -.25in;">-<span style="font: 7pt "Times New Roman";"> </span>minimize vaginal exams</div><div class="MsoNormal"><b>Delivery</b></div><div class="MsoNormal" style="text-indent: 13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">- </span><span style="font-size: 11pt;">would like to try for water birth</span></div><div class="MsoNormal" style="text-indent: 13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>position: squatting or hands & knees</div><div class="MsoNormal" style="text-indent: 13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span> perineal massage, perineal pressure, hot compresses, and oil would be appreciated</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>prefer risking a tear rather than having an episiotomy</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><br />
</div><div class="MsoNormal"><b>After delivery</b></div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>hold baby right away, delay any procedures that aren’t urgent, breastfeed as soon as possible</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><b><span style="font-family: Symbol; font-size: 11pt;">-</span></b><b><span style="font-size: 7pt;"> </span>no routine ice pack for Jenn</b></div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>please do not cut cord until we give permission, have Paul cut the cord</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span> sponge bath for Jenn instead of shower</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">- </span>Paul would like to clean and pack the cord and placenta for us to take home</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><br />
</div><div class="MsoNormal"><b>Infant Care</b></div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>all newborn procedures done in Jenn’s presence or, if she can’t be there, in Paul’s presence<span style="font-size: 7pt;"> </span></div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span>breastfeeding only - <b>no bottles or pacifiers</b></div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>routine checks for baby’s vital signs performed in our room</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><br />
</div><div class="MsoNormal"><b>If C-section is needed, </b>I’d like:</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>Paul to be present at all times</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>the baby given to Paul as soon as possible, as long as baby is okay</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><span style="font-family: Symbol; font-size: 11pt;">-</span><span style="font-size: 7pt;"> </span>to breastfeed as soon as possible</div><div class="MsoNormal" style="margin-left: 27.4pt; text-indent: -13.7pt;"><br />
</div><div class="MsoNormal">Approved:______________________________________________ Date:_______________ </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com1tag:blogger.com,1999:blog-4492815205962793762.post-65715612725689591862011-08-02T17:41:00.003-04:002011-08-08T22:46:59.884-04:00Interview with Debra Goodman, Physical Therapist<div style="color: black; font-family: inherit; text-align: left;">Debra is a fantastic physical therapist specializing in<i> </i>pregnancy and postpartum fitness in the Capital Region. I had the pleasure of taking her prenatal exercise class when I was pregnant with Micah. Besides learning great exercises and feeling relaxed after each class, I also made great connections with other women in the class. I started to get sciatica in one hip starting at about 20 weeks pregnant, and after one private session with Debra, the pain nearly disappeared instantly. I've been recommending her class to all my pregnant friends ever since. In this interview Debra shares a bit about her own motherhood experience and offers practical tips for all expecting and postpartum moms. Enjoy!<br />
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<b><i>How did you get interested in physical therapy and decide to pursue it as a career?</i></b></div><div style="color: black; font-family: inherit; text-align: left;">Growing up I was a dancer, so I was always interested in exercise and how the body worked. Originally, when I went to PT school, my goal was to work with professional dancers. After graduation, I moved to NYC and worked at a clinic in Manhattan. We were the therapists for New York City Ballet, School of American Ballet, and Julliard. We also saw tons of modern and Broadway dancers. It was a lot of fun, and I was fortunate to work with great manual therapists. Eventually though, I became interested in women's health and started changing my focus. After taking courses on treatment of the pelvic floor, I saw how effective manual treatment of the pelvic floor was in helping many different lumbo/pelvic/hip problems. I also became interested in prenatal exercise and began training to learn how to each that kind of prgram. After four years of dance medicine, I opened my own practice with a new focus in women's health with an emphasis in prenatal/postpartum physical therapy.<br />
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</div><div style="color: black; font-family: inherit; text-align: left;"></div><div style="color: black; font-family: inherit; text-align: left;"><b><i>You are well known for helping women with their bodies during pregnancy. Can you tell us about a bit about your pregnancies and how you managed?</i></b></div><div class="im" style="color: black; font-family: inherit; text-align: left;"></div><div style="color: black; font-family: inherit; text-align: left;">I say to women over and over, exercise is the key to a happy, functional, active, and most importantly, painfree pregnancy. I practiced what I preach. I exercised throughout my pregnancy and felt great. I worked until the day I gave birth.<br />
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</div><div style="color: black; font-family: inherit; text-align: left;"></div><div style="color: black; font-family: inherit; text-align: left;"><b><i>You have a wonderful pregnancy workout class. What are some key exercises you can share with pregnant moms out there that's safe to do at any point during the pregnancy?</i></b></div><div class="im" style="color: black; font-family: inherit; text-align: left;"></div><div style="color: black; font-family: inherit; text-align: left;"><span style="font-size: small;">The following exercises are helpful for mimimizing the diastasis recti (abdominal separation), stabilizing the spine and pelvis, reducing low back pain and restoring abdominal tone after pregnancy.</span><br />
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</div><div style="color: black; font-family: inherit; text-align: left;"><b><span style="font-size: small;">Seated Transverse Abdominal Exercises:</span></b><span style="font-size: small;"><b> </b>Seated with body weight centered over pelvis, shoulders back, place hands over belly </span><br />
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<div style="line-height: normal; margin: 0in 0in 0pt 0.75in;"><span style="font-size: small;"><b>30 Second Hold:</b> Begin with a belly breath, then exhale and contract abdominals by drawing the belly button all the way to the spine. Imagine you are touching the spine with the belly button. Hold it here counting <i>out loud </i>for 30 counts. Recommended <b>5 sets per day</b>.</span></div><div style="line-height: normal; margin: 0in 0in 0pt 0.75in;"><br />
<span style="font-size: small;"><b>Repeating Transverse</b><b>:</b> Same position as above. This exercise is a pulsed contraction. Begin exercise with a belly breath, then exhale and draw abdominals to the spine. This is the starting position. Hold this contraction for a count, and then release the muscles half way out. Repeat this back and forth motion. Count out loud for 50 repetitions. </span></div><div style="line-height: normal; margin: 0in 0in 0pt 0.75in;"><div style="text-align: left;"><span style="font-size: small;">Recommended: <b>2 sets of 50 reps per day</b> </span></div><div style="text-align: left;"><span style="font-size: small;"><b>***</b></span><span style="font-size: small;">These exercises may also be performed on hands and knees.</span></div></div><br />
</div><div style="color: black; font-family: inherit; text-align: left;"><span style="font-size: small;"><b>Pelvic Tilts:</b> Lying on back, knees bent, small space under lower back. Begin with a belly breath and exhale while drawing the belly button to the spine. Next, engage the lower rectus by gently pressing the low back to the floor and rocking the pubic bone toward the naval. </span><br />
<span style="font-size: small;">Recommended: <b>1 set of 10 reps per day</b></span><span style="font-size: small;"><b> </b></span><br />
<span style="font-size: small;"><b>***</b>This exercise may also be performed on hands and knees, and standing with knees flexed.</span><br />
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</div><div class="im" style="color: black; font-family: inherit; text-align: left;"></div><div class="im" style="color: black; font-family: inherit; text-align: left;"><b><i>Postpartum bodies also need love and care. What are your recommendations for active moms who want to get back to their normal workout routine? What are some things to watch out for?</i></b></div><div style="color: black; font-family: inherit; text-align: left;">Most women are extremely anxious to get their pre-baby bodies back as quickly as possible, and I totally understand that. I felt that way too. However, it takes time to restore the integrity of the abdominals and the pelvic floor. The body goes through major changes during pregnancy, and it takes time and effort to restore the body. Women need to go slowly when returning to their normal exercise programs and careful attention needs to be placed on abdominal, pelvic floor (core) strenthening as well as postural alignment. The above exercises along with kegels are a good place to start. If women are experiencing incontinence, pain, or weakness as they return to their exercise program, those are indications that they are pushing past what their bodies are ready to do. For more details, please see my <a href="http://www.pilates-pro.com/pilates-pro/2009/1/16/postpartum-recovery-helping-new-moms-get-their-bodies-back.html">article on postpartum rehab</a>.<br />
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<b><i>Any last thoughts or advice you'd like to share on pregnancy and childcare?</i></b></div><div style="color: black; font-family: inherit; text-align: left;">Motherhood is the most physical job women will ever do. It is constant manual labor. Women need to be strong to handle these tasks. Gentle strengthening and stretching should begin during pregnancy and needs to continue after the baby is born. Keeping up with an exercise program is much more difficult after the baby is born. I always recommend that women try to exercise with their babies present. Place a mat on the floor and set up the baby's activity mat next to it. That way Mommy and Baby can both do their exercises at the same time. If the weather is good, put the baby in the stroller and walk. Bring an exercise band along and stop at intervals to do arm exercises, leg exercises or stretches. Get creative. If women set up this routine from the beginning, then the baby learns that exercise time is a normal part of the daily routine. This teaches the baby that exercise is important and sets a good example. Also, NEVER feel guily about putting your baby in the gym daycare while you exercise. The baby will get used to it, and that hour is extremely important for your health, body, and sanity!<br />
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<i><b>Thanks Deb for your valuable advice! Your expertise is invaluable in the Capital Region, we're so glad to have you here. Remember to check out <a href="http://www.debragoodman.com/">Debra's website</a> for up to date information about classes and more great resources. </b></i><br />
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</div>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com1tag:blogger.com,1999:blog-4492815205962793762.post-46031242134447659572011-07-24T18:17:00.005-04:002011-11-03T20:55:04.849-04:00Top 10 Reasons Why Moms Need Dads<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqKJCBaOJRr9LQ8XCYrQSRueDIVCPR8qPl2Axr6wNo55O31C2RZFs5eLxGN5dXG866uWU8PsZkmS7jrx3CyYHMu41isayuhn-jTCEBZxhhrFIbBwlhz_Yx4wE5ec7dJD0P3IKyz-XG1oFh/s1600/IMG_2876+20110402_0817.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqKJCBaOJRr9LQ8XCYrQSRueDIVCPR8qPl2Axr6wNo55O31C2RZFs5eLxGN5dXG866uWU8PsZkmS7jrx3CyYHMu41isayuhn-jTCEBZxhhrFIbBwlhz_Yx4wE5ec7dJD0P3IKyz-XG1oFh/s320/IMG_2876+20110402_0817.jpg" width="320" /></a>Moms are no doubt amazing at taking on the main role of child-rearing in most families. Our bodies change to accommodate the growing child, produce milk after the child is born, and survive on minimal hours of sleep. And dads just donate the sperm and are done with it? However, after millions of years of evolution, dads are still around, and for good reasons beyond just the sperm. Let's give credit where credit is due. Ladies, remember these reasons next time the toilet seat is left up and appreciate all the things dads do that are often taken for granted!<br />
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<ol><li>Mowing and watering the lawn, weed-wacking action, trimming bushes and any renegade plant-life in the yards.</li>
<li>Squishing or evacuating spiders, ants, mosquitos, and any unwelcome guests</li>
<li>Taking out the trash and compost material</li>
<li>Doing odd jobs around the house like fixing a leaky faucet, painting a wall, or installing a 3-way light switch</li>
<li>Playing with the baby so mom can take a nap or take a shower</li>
<li>Fixing the computer when the hard-drive fries or reconciling internet issues</li>
<li> Doing most of the driving and carrying in and out the car seat which with ever increasing weight</li>
<li>Moving heavy objects (rocker/glider, book shelf, bags of top soil, you name it...)</li>
<li>Giving mom back massages (even though he needs a massage himself too)</li>
<li>Praying blessings on our family and living out God's will</li>
</ol><br />
Got some more dad duties you'd like to share? Leave a comment below!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com2tag:blogger.com,1999:blog-4492815205962793762.post-86533745452103660482011-07-20T16:15:00.001-04:002011-07-20T16:18:52.074-04:00Birth Story Part III: PostpartumThis is the last part of my birth story, but really it's the beginning of the story of our life with our baby. It took me a while to finish this post because I feel like is not coming to an end yet and it has already been almost 5 months after Micah was born! It's still hard to believe that we have a baby on our hands now, although it seems like we've had him forever. Becoming a mom has been an incredibly transforming experience. Although I never felt I was missing anything, after Micah was born, I feel a new completeness and contentment that I never knew I could have. Holding him in my arms, even though he's heavy at times, truly makes me feel that it was all worth it, and excited at the same time at what the future holds. Now let me flashback to the Saturday night in March right after Micah's birth. <br />
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<b>Having Milk</b><br />
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When Micah was born, he was slippery and wet, warm and cuddly, and vivacious! The first night he slept a lot which allowed us to get rested too. We breastfed at least every 2 hours, and I mostly did it lying down or reclined on the hospital bed. The nurses were pretty good at helping with latching on because the lactation consultant was out on medical leave. I just kept nursing the baby knowing that he's getting colostrum which is really good for him. My mom would ask me if I "had milk", and I would say "yeah, I think so." After all, the baby seems to calm down after nursing. Little did I know that "having milk" would feel totally different. <br />
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When my milk came in a couple days after our baby was born, my boobs grew 4 or 5 cup sizes, and I felt like they were going to explode. Baby kept nursing which made me produce more milk, but my plumbing was learning to work for the first time and only a trickle would come out. I became more and more engorged to the point I couldn't sleep. Every time I would pump or hand express I would get relief for about 2 minutes, then the milk would fill up again and I would be miserable. I ended up taking one Advil to help me sleep, and putting sliced up raw cucumbers on my chest while I slept. I calmed myself by remembering that it was at least good that I had milk, and too much was better than too little. <br />
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After about a day of engorgement, I felt much better. But it would be at 4 weeks postpartum that I would feel my first real let down. I thought to myself, "Wow, that's what it's supposed to feel like! This is great!" My boobs would be normal size most of the time, right when baby starts sucking for a few minutes, the breast would fill up suddenly, and milk would be delivered into baby's mouth. If baby was not sucking on the breast, it would literally be squirting or spraying out. It's an awesome feeling!<br />
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<b>Traditions</b> <br />
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Every culture has different traditions regarding what women are supposed to do after having the baby. In China, where I'm from, women are encouraged to "zuo yue zi" which literally means "sit for a month". We're not supposed to do too much walking, especially up and downstairs, no lifting heavy things, no cooking, no cleaning. Also we're not supposed to touch or drink anything cold. Drinking hot water was sort of okay, but really I should drink special postpartum drinks such as date and rice wine drink, or "sheng hua" soup which is made from many herbs and supposed to help the passing of lochia. All of this is supposed to help women heal and guard against ailments in old age such as arthritis. To go to extremes, we're also not supposed to take showers or baths (lest we get the chills), or even wash our hair. Even brushing teeth required using warm water. I did have sponge baths though which felt really nice.<br />
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Basically what I would do is lie or sit in bed, feed the baby and read or listen on my iPhone, eat food prepared by my mom or mother in law, and sleep. I did that and didn't leave my bedroom for about a month. It was kind of boring, but super relaxing. I felt like a queen. Outside my mom and mother in law would argue about what to cook, then lots of yummy food would show up by my bedside. I thought to myself that this is probably the only time in my life that I can be this lazy and baby-like. It was hard to let go of my tendency to keep busy, but I'm so glad that I had that period to really just recover and take care of the baby. <br />
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<b>Sizes</b><br />
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I was a size 2 or 4, sometimes size 0 before being pregnant. I knew that I would gain some weight with the baby, but I was still surprised that I would go to being size 12! Not only is my tummy bigger and flabbier, my arms got thicker from carrying the baby so much. My boobs also grew a few sizes, so my chest circumference went up too. My shoulders naturally followed suit and expanded a circle or two as well. <br />
It was too daunting at first to consider going to the mall with the baby, so I ordered clothes online. Thankfully, measuring a size 12 doesn't mean that I was actually size 12. When I got the clothes in the mail, everything turned out too big. Also, I am slowly shrinking back to my pre-baby shape. I think I'm a comfortable 6 or 8 now after nearly 5 months. <br />
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<b>Support Team </b><br />
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I'm so appreciative of the amazing support I had. Our doula was also wonderful in that she would visit every week or so, and weigh the baby, and assure us and the grandparents that the baby and I were both doing great. After 5 or 6 weeks, I went to the kitchen to eat dinner and started wearing real clothes. My lochia also stopped around 3-4 weeks postpartum. I went to see Debra Goodman at 6 weeks postpartum, and she helped me with my sore arm and shoulder muscles, as well as a mild case of plantar fasciitis. I couldn't have asked for a better support team during my postpartum recovery.<br />
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Now after nearly 5 months postpartum, I feel a new normal. I went back to work part time a few weeks ago and our nanny is working out fantastic. I feel comfortable taking the baby grocery shopping by myself, or visiting friends. I can do some cooking or cleaning the house, or writing this blog while the baby is sleeping. We are still tight for time, but at least we get some time to watch TV now and again. Life is getting more and more exciting everyday with Micah growing. We hope to continue to share our story and adventures with you!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-76645824692266440632011-07-04T16:31:00.003-04:002011-08-08T21:06:12.577-04:00Top 5 Picks for Breastfeeding Moms<div style="text-align: justify;">While breastfeeding is natural, free, and so easy once mom and baby gets the hang of it, the first few weeks can be extremely frustrating for new moms. I read the books and even went to a breastfeeding class so I thought I was prepared. Boy, was I in for a surprise! </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">A wise mom once told me, if you can breastfeed for 2 weeks, you can breastfeed for 2 years. I think its absolutely true, the first couple weeks were really rough. Although moms and babies are naturally equipped with everything they need to successfully breastfeed, these few items that really helped me cope during those early days and beyond.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGft4oFxiQixTdikabOrKH6-DmBV1UsFnVPHFHXnaTd3GvBe5qlrn5zWXQv9j0Cm_sH8bqG0nW3gRUHLWyG9oOTLuLEk6cZ-oO9VVf-zCsCNMtDjTDIuqlY_h9Myp1aG6_tMNr6UFXax9z/s1600/medela+hand+pump.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGft4oFxiQixTdikabOrKH6-DmBV1UsFnVPHFHXnaTd3GvBe5qlrn5zWXQv9j0Cm_sH8bqG0nW3gRUHLWyG9oOTLuLEk6cZ-oO9VVf-zCsCNMtDjTDIuqlY_h9Myp1aG6_tMNr6UFXax9z/s200/medela+hand+pump.jpg" width="200" /></a></div><b>1. <img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B0006HBS1M" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><a href="http://www.amazon.com/Medela-Harmony-Manual-Breast-Pump/dp/B0006HBS1M?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Medela Hand Pump</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B0006HBS1M" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></b><br />
<div style="text-align: justify;">After my milk came in a couple days after birth, my boobs were so engorged I thought they were going to explode. My doula told me that it wouldn't be helpful to pump because pumping would increase my milk supply and make me even more engorged. She recommended cold compresses between feedings to help calm the engorgement and hot compresses right before and during feedings to encourage the milk to flow. Also hand expressing with hot compresses was helpful. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">However, after the first 2 weeks past, I was so glad to have this hand pump because I still had an over supply of milk though not really engorged anymore. It was really nice to have an option to pump and store if baby was not hungry and I was very full, such as early mornings. The suction cup on this Medela pump is really soft, it's so much more comfortable than the Avent one I got for free from the hospital. Also it has a "let down" button on top of the lever which imitates baby's small sucks to encourage "let down". Once "let down" starts, I use the larger lever to pump milk more efficiently, (this imitates baby's longer sucking strokes as well).<br />
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</div><div style="text-align: justify;">Now Micah is 4 months old and I'm going back to work part time tomorrow! I figure I will be pumping once during my 4 hour working shift. Although I have a electrical pump (also from Medela), I intend to use this hand pump because A. It's comfortable, B. I know how to use it, and C. It's easy to carry and store, no electrical plug required. The bottles for the pump come with lids so its easy to cap and store in the fridge if I'm not going to freeze it. Also the fixture fits Dr. Brown glass bottles so I can pump directly and use the same bottle to feed baby when I'm not home. Less bottle washing, yay! Overall this hand pump is a great purchase and must have for breastfeeding moms even those who are not planning to return to work. Hey, how about that trip to the mall or spa visit without the baby? It's nice to be able to pump some milk and leave it for baby and ask daddy to feed for a change.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://www.amazon.com/Bravado-Designs-Seamless-Maternity-Butterscotch/dp/B003ZNBCHO?ie=UTF8&tag=organiworks-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Bravado Designs Body Silk Seamless Nursing Bra Maternity bra 1401 Butterscotch M" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=B003ZNBCHO&tag=organiworks-20" /></a><b><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B003ZNBCHO" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />2.<a href="http://www.amazon.com/Bravado-Body-Seamless-Nursing-Butterscotch/dp/B000YQJD3U?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank"> Bravado! Body Silk Seamless Nursing Bra</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B000YQJD3U" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></b></div><div style="text-align: justify;">A nice comfortable nursing bra means no plugged ducts, all around support, and being to wear semi-normal clothes for a change. My breasts grew 3 cup sizes over the first week postpartum, needless to say, all my old bras wouldn't fit. Even the chest circumference was way off. But then it really didn't matter too much because I was in pajamas and nursing every hour, so who needs a bra for that? After I was ready to started going out and wearing real clothes, the Bravado bra was a lifesaver.<br />
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I love the seamless body silk version shown here for several reasons. First, it clasps in the back, so it was easy to put on and take off. The <a href="http://www.amazon.com/Bravado-Maternity-Original-Nursing-Black/dp/B004BU6CAW?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Bravado! original version </a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B004BU6CAW" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />fits over the head, while its comfortable once on, it was a pain to put on and take off with my baby carrying stiff arms. The nursing clasp is easy to use once you practice a few times, this part is the same as the original. The fabric is soft and breathable (88% nylon, 12% spandex), although its not 100% cotton like the original version. The cups also have pockets wear nursing pads or soft cup pads (included) can be inserted. Of course there are now wires or pinch points which could cause plugged ducts. This has become my default bra for everyday outings. Some women's breasts expand even during pregnancy, it didn't happen to me, but I would imagine this would be a great bra for pregnant mamas too. See chart below to find your size. My recommendation is to get one size bigger than you think you need. The clasps in the back have four levels, you can always tighten it if the fit is too loose.<br />
<br />
<div class="atk"><b>Use this handy guide to find your size:</b></div><table border="1" cellpadding="0" cellspacing="0" id="greyborder"><tbody>
<tr> <td class="atk" style="vertical-align: top;" width="71"></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>32</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>34</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>36</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>38</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>40</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>42</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>44</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>46</b></div></td></tr>
<tr> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>B</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td></tr>
<tr> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>C</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td></tr>
<tr> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>D</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td></tr>
<tr> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>DD (E)</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">S</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td></tr>
<tr> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk"><b>DDD (F)</b></div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">M</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">L</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td> <td class="atk" style="vertical-align: top;" width="71"><div align="center" class="atk">XL</div></td></tr>
</tbody></table>For more details on this and other great Bravado! bras, visit <a href="http://www.bravadodesigns.com/shop/the-body-silk-seamless-nursing-bra">their website.</a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://www.amazon.com/Brest-Friend-Deluxe-Pillow-Light/dp/B000HZI1R2?ie=UTF8&tag=organiworks-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="My Brest Friend Deluxe Pillow, Light Green" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=B000HZI1R2&tag=organiworks-20" /></a><b><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B000HZI1R2" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" />3. <a href="http://www.blogger.com/goog_1908291555" target="_blank"></a><a href="http://www.amazon.com/Brest-Friend-Deluxe-Pillow-Light/dp/B000HZI1R2?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">My BrestFriend Deluxe Nursing Pillow</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B000HZI1R2" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></b></div><div style="text-align: justify;">At first I didn't think I needed a nursing pillow. After all, didn't millions of women throughout the centuries nurse without fancy gadgets? But after about a few days of nursing every hour, my arms, back, shoulders were sore from holding the baby. Although I did learn about the different nursing positions and about using pillows to support baby, when the baby started crying, all the learning went out the window. I would rush the baby to the breast to calm him as fast as possible, then find myself in an awkward position and have to stay there for at least 15 minutes, and hope we don't lose the good latch. That's a long time to be in one position! Also, most of the time, I was supporting the baby's body weight with my arms and hands. Just try holding even 6 lbs. in one position for 15 minutes, nonetheless do that every hour for 2 weeks straight!<br />
<br />
The BrestFriend worked really well for the first month because it supports the baby's weight so that all I have to do is to position the baby's head. I never tried the Boppy pillow, but that's certainly another option. If you are deciding between the two, try using the pillow with a doll or teddy bear and see which one you like. One reason I like the BrestFriend is that it latches around my waist securely and supports my lower back at the same time which helps me sit straight up. My favorite position is to sit cross legged on a flat surface, such as the bed with a pillow or two behind me, and the BrestFriend buckled firmly.<br />
<br />
After baby was 2 months old, I found that I no longer needed the BrestFriend because he was big enough to just sit in my lap and breastfeed. I don't have to worry about supporting his weight now because he can just sit there and reach the breast. Of course this depends on the size or your baby and the level of his/her head control. I would highly recommend the BrestFriend for feeding newborns, even if you only use it for the first few weeks, you can always give it to a friend or sell it later. Oh, and be sure to get an <a href="http://www.amazon.com/My-Brest-Friend-Slipcover-Leaf/dp/B0012OR9ES?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">extra cover</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B0012OR9ES" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> since babies can get messy, especially during meal times. <br />
<a href="http://www.amazon.com/Lansinoh-Lanolin-Breastfeeding-Mothers-56/dp/B0018DMYX4?ie=UTF8&tag=organiworks-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Lansinoh Lanolin for Breastfeeding Mothers 2 oz (56 g)" height="141" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=B0018DMYX4&tag=organiworks-20" width="200" /></a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B0018DMYX4" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><br />
<br />
<b>4. <a href="http://www.amazon.com/Lansinoh-Lanolin-Breastfeeding-Mothers-56/dp/B0018DMYX4?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Lansinoh Lanolin for Breastfeeding Moms</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B0018DMYX4" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></b></div><div style="text-align: justify;">Even with a good latch, feeding every hour for for the first couple weeks can take its toll on tender nipples. For us, we stumbled our way during the first couple days and one of my nipples was on the sore side from a couple mediocre latches. I applied lanolin pretty much after every feeding and I really noticed a big difference. First, I got instant relief from minor soreness, the lanolin also helped me heal. Plus, the high purity version is completely safe for consumption, so no need to wipe off before feeding baby. At about 6 weeks postpartum, I stopped using lanolin altogether because I didn't feel like I needed it anymore. The bonus is that I use the same tube for Micah's diaper rash! It's the same principle, lanolin forms a moisture barrier to allow injured skin to heal. For more details on lanolin, see my <a href="http://www.blogger.com/">post on lanolin</a> on my natural beauty blog.<br />
<br />
If you are allergic to lanolin or just prefer an organic product, try: <a href="http://www.amazon.com/Earth-Mama-Angel-Baby-Natural-Nipple/dp/B000JVCBBG?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Earth Mama Angel Baby's Natural Nipple Butter</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B000JVCBBG" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> or <a href="http://www.blogger.com/%3Ca%20href=%22http://www.amazon.com/gp/product/B0007CQ726/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217145&creative=399369&creativeASIN=B0007CQ726%22%3EMotherlove%20Herbal%20Nipple%20Cream%20%281%20oz%29%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.com/e/ir?t=&l=as2&o=1&a=B0007CQ726&camp=217145&creative=399369%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20%21important;%20margin:0px%20%21important;%22%20/%3E">Mother's Love Herbal Nipple Cream</a> </div><div style="text-align: justify;"></div><div style="text-align: justify;"></div><div style="text-align: justify;"><a href="http://www.amazon.com/Apple-16GB-Black-Unlocked-contract/dp/B001AXA056?ie=UTF8&tag=organiworks-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Apple iPhone 3GS 16GB Black Unlocked Without contract" height="200" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=B001AXA056&tag=organiworks-20" width="145" /></a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=bil&camp=213689&creative=392969&o=1&a=B001AXA056" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></div><div style="text-align: justify;"><b>5. <a href="http://www.amazon.com/Apple-16GB-Black-Unlocked-contract/dp/B001AXA056?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">iPhone, or any smart phone</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B001AXA056" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /></b></div><div style="text-align: justify;">I know, I know... we're supposed to look into baby's beautiful eyes while breastfeeding to take advantage of that valuable bonding time. Gazing at the TV or playing with your phone is a sign of negligence... sure. I don't know about other babies, but Micah is incredibly skilled at sleep eating (a.k.a. sleating). Sometimes I breastfeed him lying down, and once he's almost full, he sucks 2-3 times, rests for 30 seconds, then sucks 2-3 times again, for up to 20 minutes in addition to his regular feeding length. If I pull him away, he will wake up for sure, but as long as he's nibbling, he seems sound asleep, sometime he even has a cute angelic snore. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">What's a mom to do during these "down times" when baby is clearly not in need of attention other than being complete occupied with the joy of breastfeeding? With my iPhone, I can check email, check the weather, look up some recipes, phone a friend, jot down some notes, and even take a picture of my sweet baby while he eats. With iTunes, I even started to pick up French with Radio Lingua's <a href="http://www.blogger.com/">Coffee Break French</a>. These lessons are fun, free, and 15 minutes each, perfect for breastfeeding sessions. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">If baby's awake, by all means smile and look into his/her eyes. But when baby is happy just chugging the best stuff on earth, moms can ward off boredom and even learn something new with modern day technology. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I hope these suggestions help you in your breastfeeding journey. Please leave a comment if you have more suggestions! </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">You may also be interested in the following post: </div><div style="text-align: justify;"><b><a href="http://pcjz.blogspot.com/2011/05/top-10-reasons-why-i-love-breastfeeding.html">Top 5 Reasons Why I Love Breastfeeding</a></b></div>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-82425535626872520752011-06-18T08:06:00.007-04:002011-06-18T22:57:09.319-04:00Artique Co-op: A unique shopping experience<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifZruUpaQUPgH8kgoPmh7fW_mvlTNOmlKOW3cQYp_fOGT2W2oGilg2NgbXeLQdjPsmJLq5qMuoOmkq049UTbH9iM9AsiGRzEv9WzpK7Wihgg-JuYLqOKOBkTiY7DMztyA_uc6sYc2ZG6_A/s1600/artique.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifZruUpaQUPgH8kgoPmh7fW_mvlTNOmlKOW3cQYp_fOGT2W2oGilg2NgbXeLQdjPsmJLq5qMuoOmkq049UTbH9iM9AsiGRzEv9WzpK7Wihgg-JuYLqOKOBkTiY7DMztyA_uc6sYc2ZG6_A/s320/artique.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Marcelle and Lauren, fellow crafters, at the Artique checkout</td></tr>
</tbody></table><div style="text-align: left;"></div><div style="text-align: left;">When I first walked in, I was immediately taken aback by the delightful range of visuals. On my left, was a beautiful antique hand-carved wood screen door, and on my right was friendly staff at the counter ready to help me find what I needed. There were gorgeous handmade, unique items everywhere offered by over a hundred independent vendors. The merchandise range from jewelry to stationary, hand made soaps to antique bowls, re-purposed, antique items, and much much more, all displayed thoughtfully and beautifully in vendor "booths". But "booth" is really not the right word because it looks nothing like the long windy aisles of home shows or craft fairs. However diverse the merchandise and vendor personality, the store really looks cohesive as a whole and feels much more homey and interesting than any craft fair could ever be.</div><a name='more'></a><div style="text-align: left;"></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">The concept of the co-op is an old one. I'm used to grocery co-ops, and even recently learned about daycare co-ops. In the case of an art co-op, vendors pay a small monthly fee in exchange for space in the store. The larger the space, the higher the fee. Also, vendors are encouraged to work on some aspect of the store, such as putting in hours as sales associates. It's like <a href="http://etsy.com/">Etsy.com</a> but in a physical store setting and without the cost of shipping! This kind of co-op is ideal for the small scale crafter for many good reasons. First of all, no need to spend a great amount of money and time renting and running a entire store. The co-op provides everything from utilities, security, friendly staff (who are also crafters), paper bags, and even down to the detail of easy to remove price tags. Each price tag includes the "booth number" and the sales staff keeps track at the checkout of earnings per booth. Then the store pays vendors every two weeks on items that sold. The co-op also advertises regularly which spreads the cost and the benefits across all the vendors. What a great way to get exposure for crafts and also for customers to see a myriad of unique items in one place! And what a fun way to support local artisans and boost local economy!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">The co-op is also a great place to meet like minded people. It's not uncommon that conversations struck up between customers while browsing. Also when artists work as sales associates, they meet other artists and get to hear first hand feedback from their customers. I can't wait to go back for unique gifts for birthdays, weddings, or new babies down the road. It was really hard to resist buying up really cute things that I knew I didn't really need. 5700 square feet worth of local crafts made with love, you're bound to find something that you can't leave the store without. Checkout the <a href="http://artiqueshopping.com/">Artique website</a> for more info and upcoming events. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Store hours are: </b></div><div style="text-align: left;">Monday - Friday 11am to 7pm </div><div style="text-align: left;">Saturday - 10am to 6pm </div><div style="text-align: left;">Sunday - 12pm to 4pm</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b>Where to find it: </b>(<a href="http://www.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=1536+Crescent+Rd.+Clifton+Park,+NY+12065&aq=&sll=37.0625,-95.677068&sspn=33.489543,79.013672&ie=UTF8&hq=&hnear=1536+Crescent+Rd,+Clifton+Park,+New+York+12065&ll=42.790866,-73.778687&spn=0.242368,0.617294&z=11">map</a>)</div><div style="text-align: left;">Located inside plaza on Cresent road in Clifton Park, off of Exit 8 from the Northway (I-87)</div><div style="text-align: left;">1536 Crescent Rd. </div><div style="text-align: left;">Clifton Park, NY 12065<br />
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Do you know other co-ops like this in other areas? Have a favorite gift shop you want to share? Or have you been to Artique and want to share your experience? Leave a comment! </div>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com2tag:blogger.com,1999:blog-4492815205962793762.post-42281965217005118702011-06-14T14:50:00.002-04:002011-06-14T14:56:16.942-04:00Swagbucks: Earning Prizes Online<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" height="126" 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6allU49t2vXLjY2lm3gTZs2keanPU0ul0dGRvbr169z586k+tiE7rvvvvT0dFbWX7VqFZsEac7W92+R7z4+PmfPniVV1NjYOGvWrKCgIBrWy8tLoVBERER06tSJ5IdAnMQ2e/ZsMlMn7CMhISEqKoqEJaMNkSsoeXt7u2Vj2LBhJNuttdTnzp3r378/Sc7b2/vzzz8vLi4mVVRTU5OQkECGTaVSOWTIkHPnztHJX2JiIr34t0OHDklJSQ0NDSTa5ubmAwcOPProo6RFfH1958yZYzQaCXeYOnUqyVVQUJBCoejSpQud5wiCkJyc3Lt3b9KOERERDz/8MMdxAwYMOHz4MNX/6nS6p556itSSv7//unXrAMBkMm3fvn327NkffvjhihUryNQRfkO9cYf4BoDs7OzevXuT+vX29iadbOzYsVu3bk1JSYmOjh4xYgQpHm2Dbt26paSksPMt8ivx4IZ12vxuAh8Zr2XMDRNscF9f37lz59ICi6LYq1cvt5vJJ06cePDgwVOnTh06dGjGjBlqtZqNzdvbOz4+3uFwUIhkZmb+61//Gj9+/CuvvPLaa6+NHj365ZdfHj16dLt27ShkKcRfe+21mpoaIvLq9fpu3bqxV9J5e3t/9NFHBw4cOHz48PLly0lfpdS5c+fjx49T3fnOnTs7dOhAf5XL5aSjhoWFde3alcipHMPFFQpFt27dqKoKGMnbbrevWrVKrVYTny+//LLFYmGV9Gaz+euvvyZZ9fX1jY+PJ+NAQ0PD6NGjyXeVSrV+/XoCULbnaDQawomVSuUTTzxx4sQJSZJsNhvFN0Hwrl272Bl/c3Pz5s2bSZZkMplMJnvwwQe3bt1K5mlkHLPZbN9//314eDiZ80yePJmUqLq6+vjx43q9nshjbHnh/0r+3rBhAxnUKHomTJhApzg8zx8+fLhnz57kJwKdkJCQVatW0RhsNhv7K4XXjBkz0tLStm/f/uKLL9KfCNBJW/bq1Wvr1q3p6elTp04lIGObecKECeBSGBUWFpKRneM40gYDBw4sLCykA3dRUdHgwYNpPyEvn3/+uc1mo8zAZDI1NDQUFRUVFRWVlpaWl5cXFxfHxcU9+OCDHMfRe7nkcnnv3r31ej1ZFTKbzV988QXH3Aft5eU1atQo0iSSJDU1Nb3++us056R/vvvuu3R+smXLFlI6evM0x3GPPvro2rVrz549e/r06eHDh5PKJ7IZx3Fqtfr69etu+AOA69evjxo1ilRvYGBgRkYGMKtXJMUrV65069aN1MOUKVMaGhrsdntycrK/vz/JwKhRo6gOh2jxSHC73f7vf/+bFmHdunXk1/fff5/CY/z48YTrs6pYg8FAxC0S8IMPPjAYDCR+Gvnp06d79+5Nyk5HJ2ipKaITLTf+fef6QZ7n165d27FjRx8fH6VS6e/vHx4evnHjRnBxTVEUy8rKxo8fTxtGLper1epvvvmGgo/neTKfoKRUKseMGUN6sCiKhw4d6tGjBxGXKRd8/PHHs7OzST9uaGiYPHkyxwwRSqVy3Lhx4OrEJSUlnTt39vHxIZMVlUoVHx9P+RZhUR988IG3tzcVeDiOW7hwIWVvtDmB0TwWFhYSuLCyTVRU1MqVK+kKEek5xA/pYAEBAdu3b6cyoiRJWq2WND/pwEqlMjQ0tLq6mjTEpk2bqDKBcsHvvvuONvDRo0cpgyCpBAUF5efns0I8qajjx4+HhYWRtEaPHm2z2ex2O21uUi6DwfD+++8TP4899hhRdH711Vd0cFi9ejW7ysu+kIKQtn777bfr6uoQQu+99x4VrhITE9mVKarSfu6554jIFBUVRZqGaBJpndfW1g4bNozk4dlnnyXIYVd22DhZffkfwjep38bGxosXL2ZkZKxatSo5OZno7yhrrK+vf++991jshoaGLlu2jA6aDofjsccek7W81OrIkSNs+Z999llav4RZzp4922AwiKLocDjo5I+iRKlUEv7NNjDP81evXs3Ly8vIyKirq2N7ucPh+Oijj3x9famOj+O4zz77jK5YsfVI5sRms3nBggVEq0Py7Ofnp1KpJkyYQCamJPOZmZl+fn5stJGRkRcvXgRG82i321neTF6OHj1Kkt6xY0fbtm1lzFWlAwcOPH36NK3kq1evPvHEE7Rvy+XysLCws2fPsqtXRHe2Y8cOmttVq1axy160gKIo7tmzp3v37g888MArr7xy+fJlSZIGDRpEhqaoqKiUlBS2z7A1U1lZSQZzIiPl5uYKgjBlyhSSsQ4dOmi1Wmg5KyCKdsL4ybhE4ndDJ0Lo+eefJ+07bNgwslTZev2rdWPBH5FPqAKbrh1IkmS1WktKSs6cOaPRaA4ePLh582YygFKthVqtXrZsGYWX3W4fMGAAASVtobKyMlIGonwdMWIEaRjSxoSLsDlZsmQJ1TCSlh4/frxbgWk+7XZ7WVnZtWvX0tLSjhw5cuDAgTVr1gwdOtRN9P/ss8/IQMnqH+ikZ/fu3R06dHDTGA4aNIhox0jlCoKwa9curuWkomPHjpgxqCIDSK9evah0SzrqkiVLSFts27YtMjKSTLVJPKNHj25sbKTGNlVVVYMGDaKKTplMFhoampubyxYfY2yz2RYvXkxnShqNhtqQQctFN0mSiouLL126VF5eTqqLjHtyubxnz55ZWVlu01aKmfr6+mHDhpFM+vj4nDx5UpIkiu8ePXocP34cGKMXWrevvvoqCdW/f/+TJ0/SaNnF4+eff54UcNiwYW79Clqua7oB+A/J37QheZ7Pzs5etWrVnDlzXnzxxeHDh3ft2pUsQHAtKTAwkDQeIbvd/vjjj7MevLy8ampq2OYZPXq0m+Ji9+7ddPInSRJV3lH+RPENjMKoubk5PT199erVM2bMGDFiRPfu3en6Dps6SYvy79bmJdeuXRswYAAbSiaTtWvXLiEhAZgeZbfbly1bRvJDlYMdO3aklUxXcPv160dTJ7G99dZbJJLNmzez2kCZTDZx4kR2Fbqqqmr8+PFsZkJCQnJyctzybDQaCdRINshCDPHD83xrK0tat1arlfKOoUOHlpSUsPBiDRyam5vffPNNqvtKT08n/Jt86dSpE0F8a/CNGTOG1HmfPn3S09PdGDOR1F988UWS+WeeeYY2fWvrLmilQvmj+m8AqKysnD9/fv/+/d0Uguy8kC6CBAcHL168GFyw43m+f//+LLw4jgPGoEoQBFI2qmlWKBSJiYlsHpYvX86qCBUKxYQJE9zM4q5du7ZgwYIBAwb4+/vTHLppGFkt56JFi4iSi9YaiY3oBMh8kVXMzZw502KxEPmSrn1OnTqVpkU8t2/fno2NZLJv375cSzY/atQoku727dsjIiKI8ptENXnyZDoWiaJYV1f3r3/9iw6ASqUyIiIiJyfHzeaxvr5+woQJJIn27dtT9aWbVQktLDCGa5xLVztixIhLly6x0bKQMhqN48ePp229a9eu5ubmDz74gNRz165dCf+mC1g06ddee42Uul+/fsSPW34wxn/7299InT/++OOVlZXoZnZvrXsp/EH+jRCqrKx87bXXqAqZNpIbYqh4HRwcvGzZMnB1PpvN1q9fP3agl8lkRP1E0fnss89Sxkzi37lzJ5v777//nnogzzfeeIPN5/Xr1//xj3/4+fm1Hk8oz2PBqlAo5s+fT/FNK5rn+V27dpFFOM6lNiENQ0ZzN8GDsEx2PahTp07Q0jzYbrcPHDiQTh6I///5n/8hyRH5m+UakyZNYotWV1c3btw4tuysfEKIKGrefvttEsODDz544cIFWq7W8gZrmWyxWKhW6u9///uFCxdYNQWVtTDGBoNh/PjxCoWCMKm4uDie5ydNmkQy1rVr16ysrJui6NVXXyXx9+3bNzMzk/2JovH5558n8fTu3ZvMem8LqHcof1ut1tdff51o39glzD59+nz99dcHDhw4efIk0X9xLtFCrVYvXbqURmK32+noTMkN30OGDCEQoW18W/jGGH/44Yd0kKXjQN++fePi4vLy8oqKit566y06SSD8xk0+IZzs+vXrjz32GPFDWtHf39/Hx4fOuoAZeWw224cffsi1VLC0adMGWhmaEwmN5QgjR44ksW3duvVW8M3WXmhoaF5enltLGQwG4o0U080DkTTokj6LAavVSqKVy+XDhg27evUqtLRhwi7byYaGhrfeeot63rdvn8VimT59+l+L7z8kn8TExAQHB7OcLzw8fOXKlQ0NDUTkb2xsJCu0Pj4+pIXCw8NZ+Zvw75vim9KQIUPcFsBvC9/p6elEziYrUKT2P/nkEzLKk7aZO3eu2yrmp59+arFYWP7d0NBAbEioMpvwquXLl9M1C6r/IrrFb7/9lnomyrt27doRcLA8sl+/fjRvpDJfeeUVkmhiYuLt4jssLIzAl9VCmEymGTNmUE6clpYGLmi68W+e5wVBsNlsxDad53kyTCmVykGDBuXn51OfxGqN/tvU1ERFIF9f3+zsbKvVSuSTuwLft6sfrKqqevHFF4ndH8mfQqGYPHkyGakJlZaWvvPOO7RaZTJZeHj44sWLqd7KZrMR6fOm+CbeRo4cSbnCHeCbLKGxSrpnnnmGaEKo4DFjxgyyJko0uDKZbMGCBexCg8Ph+Pbbb0NCQqg2l0Q1ZswYYpfLKmUpF9y1axcrEclksjZt2lRVVZFoqR0VXbzgXBZan332GYlt27Ztd4Dv3Nxct1ma3W7/6aefaBdKSEigOmZCRNMKANeuXduwYcPq1asPHTpEViGoKRuxXXNbICRzCUmSKioq+vTpQ+onKirq0qVLPM8T7fA9ie/c3Nwnn3ySIpvjuNDQ0JiYGHCNX3a7vaSkZPTo0exE09/f/8svvwRGvfj7+EYITZgwwU2Ovy189+nTh8KRGAIsXryYMlqiqxo7dixrmiKTyT755BOiywcAhNCxY8f69Onj1s38/f1HjBgxY8aMtWvXbtmyJTk5uaioyGQyUbk2JyeHzLkpyoODg6kpM9kv43A42rRpw7UUYw4fPkySvgN8h4aG5uTkuOFbFMVff/2VduApU6bQ0YlwcZLn5ubm77//nsTz+OOP5+Xlmc1mGr9KpUpKSnKbudKXgoKCwMBAktXhw4cXFRXZ7fa7iH/frnySkZFBDP0oetq0abN582Z2I1NKSgppHtYecPbs2axl9u/IJyQzZPHljueX7dq1o9p3ktUlS5YgZq9Ufn4+kapZQ7GRI0eSHRUOh6OysnLChAmsFS4Zkdym1F26dBk+fPhnn31GtcsVFRVEk0gNbAICAubNmweMfJKenk47P4knMjKypKSE/Lp58+Y7xjfrjXS2zp07k3i6d+/Orl5Rzw0NDc899xxJbsiQIWQoTkxM5FwWl++//z5ZtAdmHwZhZ+vWraNVNG/ePIPBYLfbyfr8PYlvnU7Xp08fFli+vr7Lli2jw67dbicyHzVf5lzTlOzsbMJgfl/+JrU/c+ZMotS7s/llly5duJbGq6NHjyY7a4gN0Pz58wnjoTkkgsSBAwdI/MePH+/cuTP51cvLi/Znmh8iVJAkvL29e/TocfDgQVEUDQbDwoULWeMwhUIxePDga9euAYDdbpckieqMSWxKpXLy5MnUQGrLli13gG9Wf0KZdGlpKdWUq1SqnTt3suAmz+Tk5ODgYCLLffXVV0ajkef58+fPExsBlUrVuXNnsv7qFj9ZhyaRt23bds+ePQAgiiJVut97+D5x4sTTTz9NckbR06tXr8OHD9vtdqvVumDBguDgYLpXRcbJvZTeHMepVIol3y5tMhoQYF509Ov3BIUWxyk5TunENwYkSoBh2rRppMZVKu9W+AYA+P77H2QyxW/he9CgQS4IEjN8hZ+f3xdffengxcqqmgULFrRp00bGcV4qhYzj5JxM5opk+N9GNBkNGND+g/vkSplCJpdzCo7j5EqFXCnjZJxC6cNxxFBWJpNxnIzjFEpOJlepVDOmf0TWTbKysrp06cLu8/D393/99dePHDmi0WimTp1KDfrIOKBWq6mMa0fj+zQAACAASURBVLfbd+3adcfzS0IUxHa7PTo6Ojg4mHh79NFHa2pq6DBCtGHUzKNDhw67d+8mAevr6+kyJDFSb2pqAkYE53l+4cKFREeuUqnGjh1LDLzsdjuZ/NyT+K6rqxs1ahQ1qaFPPz+/gQMHhoaGshoJGSdXcColp5JxHCfnHnyox7H0NDsgs2Du26+XTMYRBQnH+cqUgQZDM0YiYASSCBKa9fFMlcJLxsmVCh+Ok3MyLumXXaKEMQDCgAFW/rSW41ScTCFTyDkZx8m4CRP+DYAwEjESP54xXaWUk0woVHJOznEyzsvPN7J9J58AdUCgWsZxCo7zUXBeHKfiOB+lSsZxnIzjlIoNiZusYN9z9FdOwXnLvZSckuPknELGKThOwXEKf47zVSgUTv9yjlMqOYWS4+RTJr9rMZkBoLm5ecGCBUSBw84igoKCQkJC3CYGHMfNmzevsbGRVvK2bds6duzILt++/fbbrJVFfX09td8gw0hwcDBZvjGZTD/99FOPHj1GjhxJVjQLCwuJCohstHvqqadyc3MNBgPP8ydOnPjHP/4hc622Tpw4keCBdIC0tLQePXpwLhvJv/3tb+fOnTOZTA6Hg5jQhYSEEB7XuXPnX3/9leqm6PyyR48eBN9u01MAINuCvLy8+vTpk5mZSVedWD90R0vfvn2J8r612v536A73N8TFxRHrZKreYjkNabyoqKjOnTvLOLmSU3rLVDKOU3nLBw0dknXmjABgF4WnB/flZJxCycnlSo7z5jiV3W4HQJLDDhgAw8cfzVQHBnup/DhOzsllnIxL3LZFkJyMh3eg77/7ieNUHCeXqbxUXj5ypcK5Po8BMNTX1oWFBhMuy3Gc0ktB+gAnU3JKb46TK5XK4AD/fo8+GuLvr+Q4BSdXKFQqL58He3Q/kX1aAnHnnu2cjFNyciWnDPALjGrXpkvPzr379e7Tb2DPR/r1ffyJrvd36t7lvrCIcE6l4pQqhUw+ZdIk3u4gc7jS0tJJkyapVCqqaHOzdSGV5uPjM2bMGKKAo/vrduzYQewr6faO3+HfVANLdg/t3LmT2NbKZLI+ffoQoXn37t1kokxmRHK5vHv37g8//HBAQIBMJiN5e+SRR4gCkeo9HQ7HDz/8QHY/yFwbEXv16tW7d++goCA6erdp0yY6OpoqDS0Wy7Rp00hhO3fuzPJv1hiTbnt74okn6Pql2+R1+PDhJN2HH36YCkhuc+jfQukd4psEmzBhAi0esUCnjFypVHbr1m358uVr167t3u1BwvL8/dSvvTr+9PFTgEA0Y8EO/Z56mpNznJyTKzglx3nJueZmg4gkJ0ARfPDBNC8vH4XSi5NxMgUnV3E7f9kC4MDIIfEWwOLmuPURweEyTkXEG46Tv/6vfwMGLAEgsFsd3y5Z2i6qrdMKXMYpvVScQq7w9ebknNLHO6pj2/kLF+Tl5fXv/yTHyVVe/jK599hXXs9IywIJwMYn790XFaR+oFPnZ54aPOv9aXsSt1wtyDWaqkWRBwzAi8UXLqfuT17y+ZJXxo1/8KGH/JTK+TNnOOxWWpnnz5+fPHkyq6PkXHsWyUtISMhbb71FEUADbtmy5b777mPnHpMmTWKNompqaii+yRpWeHg4sfRYs2YN3ZvcpUuXkpISURTtdvuGDRseeugh2l40P+S9f//+CQkJxKiQ2hchhGpra5cvX37//ffLGGNGlpE98sgjq1evJopXmkNioSCTybp373769GnssrlgFxbefPNNEs9TTz1FTCOh1fEsL7zwAhnfBgwYQDbMw28c6POb+L6z8yHy8/M/+uijLl26sGVWqVTBwcEvvPDCjh07iBj6w4rlURHBEaGBU6dMK7p8HRAAD6IZgwTPDXte5e3FyTgFx6lkXNf72jU21WJAVPxY+u0ydXCoQqVs2z6q8/0dOt/Xbu++nQAOAAeAACDs37O7f99+nTt1iWrbsUP7+x7s0mP+3EWEeRPXbDD9vGrNs0OeCw0N5zg5x8mJJNPxgU4vj/1n0i+7DM1GDHA4OeXJQUNCIqImvTs1N+8CFgEEAAcYimuXff5NbOy6SwV5IFlAMoBUBVAFuAqkGhBqgW8Chw0E0WIyH00+9sXCBVl6PZZanKZSXFz85Zdfjhw50s/Pz9vbm677+Pn5PffccytWrCDDLj3Ng4TVarUDBw7s1KlT+/btO3bs2KtXryVLlrBt39TUtHjx4sGDBz/55JMDBw4cOHDg888/T/Qe2dnZ48aNCw0Nvf/++7/++mvasiaTaf/+/W+//TaZeRPRiJgHvv322xqNpvVRPsS0w2w2b9iwYdy4cZ06dSIWi3K5PCgoqGfPnm+88UZSUhJm7MaIfn3Hjh39+vUbPHjwW2+9VVBQQJaT6MItwXFsbOzQoUNHjBgxa9as4uJiNzt7ol9ftmzZoEGDBg8e/PHHH9fW1t7U/uT/GN/gWq6rq6vbt2/fjz/+SHaqfvTRR8uXL9+5cyfZ6EH8NBuMv+zYmRAfX3jhDGAHYJBEwAA8b9ceTU6IiU+IiV2/bk1c7Nqt2zZLoh2DwINoFe0iwMUrV+Pi1sdExx46cPDQvv2HDx2oq60EECRwCMCLgIprKlPS0vbuO3DgwKH9ew8c3H/obO45wAACBgEDAhBB5IXz5/ITE7asWrXq448/XrJkyaYNG3/dvae6vAIQYAkQAl6QTmSfTtixraCoUHTdnggIQADAwINDggaQisCRD/wpaDoKpduhbDs0HYDao2DIA3s1CA4MYLPztBJZWzZRFE+cOJGUlLRs2bKpU6fOnDnzxx9/3L59u5u5CGv2aTKZMjMzDx06tG/fvv379ycnJ1+5coW2HDHPunr16qlTp86cOUMOY8nNzaXn7xQUFOzatUur1VZXV7NwAYCKioqjR4+SpZzY2NiYmJgjR45UVVVh167qm25kBIDCwsLk5OT169evXbt2zZo1mzdvzsjIKC4udss8ScVgMJw5cyY3N5cc4cB6oEgzGAzkSBkCGLetZdRMMj8/Pzs7m2pOxZZHHP4W/SH5hPBmcFn9G43GqqqqpqYmot5qubECEMELsoCtCvg6AANAI4ARJAHsIggAPJIkScIiBoQBiYBEQHZRcJnwASAAUQKMAERRsksgioDsgCwY8QASRgAuno0wvT4LRAkwSILzOji7zdLU1CAJIkgAEoDgAjIGQeIlQCIgHpAI4JBEXhScEUpmQFehOdV6ZV1l5qclye9VHJrQtOfV5j0v1/wyquHAONPR6Xx2jFSXD+AAAF5wP9TPzaaqqampubmZbCm46bGMrABKFqHYWRer1KNEg7NLMCyzxy1PNmXXIN1io3vDSM5ZcYINAi3neVTwYK0P3DBD55ckCdZA361crReSWh9M9R/EN7uJ1U3Sp4W8kXsMPIBNQCDagC+Bqr1QtxukHOCvg2AGIgkIAAASgAUjG4BdJPXrjJPnRSKzABYQ5gFEDKQngIDJLYcIgwAgIsxDi3viJFGyA4ikV5Bbm+1WG4gADgAeAIEk8hKySyDywFuxKACWCN/GJsD1gMrBkCHp5xq2jSyNe7gqoXvdli51sR2bV3e2rru/Ka6tMbFjXVyHym1DxKLNIJaA3QgIAN8wR7mpvTLbNqyJIhuEPenBrXpbg5si0s0DK/BQz/RXN6SyXVFyHZjolk8qtLgdFsWWEbvsriixPYH9iUr5bmWhOSRbImiHZMP+r1qUP8S/oeXRtITNsBtDwGXYIAE4AEQAQAIYL13VLDy9dWyt7lOo/gWs50GsA8EOPA8g2iWHFYAnLJXcwYlBEhDhoyIvuIQGRIdawOCU6LADQJAQSQphLCHnLZ4E9CKASPwAIOBd15RLCEDEwGMQEAgSIAxIQg4AG0AjoDIwnT27d1HFprHNm4Ybdgyt2/FkdeJjpp1P8jsGmzY8YtgYadzoY12vKo/v0Jj9JUhXAFlcwg2wCmbaJLSSae3dlBvROnQb9Fk2fKMSGKI2/tQ/FXndbP9bNzf16XZ+LzBmg2yKblbjwHBi1hvb5WhHcjPQbW29yBrJsC9uo8Tv0B/F922QE4UiQAMqPVaZPKc4cWh5wtOQOQvKEoE/C6hEwrUYHBhAEgFjG4AZwAEIgQjAAwgUkYBFQBJgxE4jEb7B1JFTTgFMneu70w8AqVb6uwhYBIkHJDjnlZIZoBmgUTAU1V9ORld2QvmvUKeD+gywHAdHFjQdhJp1wol/lG4IsW/0a0jobilYDVIxgPAfq0QP3Qn9SfgGRGRiCwhlUHtQzJxSmTCgOmFg5bbnjWkfQ8VmsGUCugZSA0hmwCYAC4ADsOhEowSYXqrM4FqSMM+LGGMEEgKMW/x4E4cAI5AkcEjgkDAvSQLRJDIxI4wcSDCDZAawAbaBWA+4CEw5wBeBWAq2QhCvA5SDkAmVn9fu6GaKD2na/oTlegJAAxZ4uI3FBw/9B+lP4t+YqiMEAF4E1Aj4GtQfs51ZXLR5SM3mR2viH2za3k/ST4S8r6F4B/AXARowOETksIl2ATs5uJ1EgIFHWJKwE5c3lB0Mu0aAGIdbOgRYBLsAVgkQmWdKGCQMIgKSFvkIgDDiAUmAzQDFgM+AYS+cWS7pF6PT66HqPAhXoXpl47Y+TfGdapOeFWuPAZjB7iBivYf+cvpD+sHbSMalqHDB0QbIAFIdCOehONqwd0z1ugeM6zo0rrvfmNBPOPovR+ZcsXAHGLMBFwGuAFyPsFECBw+iA5ADEO/EHwAGEDEIqDVfd2Pabu8YBAkEgm8RnP2HB3AgEAEARAALoAYQK4C/DkI+lG0zn5xn3DumKXFERdzoxn2fQ3E+WK9B3vyGjb0a1z/StP91MJ8FLICAwIE9+L4b6M/DtwTAAxJBwgCAARMmiWxguQ61Gil9bv2mgc0xnczRwYaYIHPi/ZYdTzsOvgwnPoain8GaAugcQKkgVYlgcYBgB9EBogACBpe4LNpB4kHiQZJAQoBwC0xLAIiwaNHpEADCSHIIyObAFh5sPAiiM0ILCNUgXAb+ONRvhzPzjHtHmbY/btr0QHN8e+PGR6q2vGI5Hg22GuCvgWZc8/ou9fH94PQS4GvI3BVE53jiob+W/rz5JQaQQBTBIYIoAWAMGIMkEtg1gjUHLqw07/q7cX0X08awxmilY12gIzbSHHdfXfyjVdtGNKd+ANfjwKEDx0kQzwMUApQBVAKuAVQDuAFwM2AzIAtgG2AHYMHlRMACIAEwYf02p5MEEB2AmgHXAJQDFAEqAP4smE6AUQ9l24WTn9fvGVu9qX99fBdjfJQ1Lsy+sV1d7P2W/f+Aa/HgyAepBhr0tr3PGuPvq0x4EaqPgKMZJOAR9sD7LqE/C99OPooAbBisIvDSDZlZBGQBvgakYrBkopxvapJGNG3pZo0JFqJ9hJggMS7MHtumeV27xtgH6jc+at07UtC+AecWQVkcNB0EcyZYcsBWAHwxoBqABoAGQA2AGkEyADYCagZkAMkAqBGkRkANgBpAqgVbCZivgPEsNGVA7QEo3QgFSyFvluPImOZdA2s2dK2JaWeIi7DEhzvigk2xEebEXhWJz1mzvgA+G1A5SFUAxdLV2IZtj9Rt6m7NWAz2IuDNgJENbHZwSB4B5S6gPxHfCEAQQLIC2DA4RBBEwBhAkOxEYYcEM0j1IF2G6p32tKnmnYMsG7qYYto4YkNxXACK9oJoJcT62dcEWGLaGOK71W0aULP9xcYDb1n1sx2nvhEvRgtXN0LJdqjYA1X7oeYo1GugUQ9NadCohXoN1B6Byv1QvgdKd0HJNrgaD3krbGkLjIfeM/wytilhaFPsQw2rIywxgeZopTVW5djgZ1kfbFgXYd7YxbrrGbv+XWjcA+gaIKMomgEaQcqpyJhZsqV3ddIQMGWA2AwCDyDyYLNCswTuFyx56M+nP1X/7VqaIUIJcqXEqKKRHZAJxBoQLkHhFnRyoXHvq3Wb+hnjOgixaojxgnUyWKOAaB8cG8LHtbHGRhljogyxbQ3xHRpiO9bFdm5Y382Q+Jhxx9OmXcPMv75gP/CS4+A/+EMv8ftfsO4eYtnZ37L10ebNPZriOxvWd26Ka2+I7dgc09Ee016IiUTRQSjaC2KVON7bsT6oKa5t9cbHDHtfhtOfQfFWsOcCrgBkEQQHYBFwjVC57VrypPM7R8DV70C4AkgAMlXFVgw28OD7rqG75f5i7CKQLCBVAH8O6g7Bue+aD/+rdkvf+rhO1tgIHB8GsUForS9e4yWtVaB1chzDQSwHsRysk0GsEuJ8xdhAW0yQNSbUER9hi42wx4U74oKFmACI84X13hCnhBgOx3I4hsMxMrxOBWu9ULQ3jvGX4oKbo9V1cR1qtzxhOvoanFsCNfvAlgtSOYgGAJFoWgADWEqbLq4/d+AD04XlYNEAqgPstDNAkmuJ1EN/Nf2J/PvWcuPENxJANIFUD6gWoBjEPKjdbcxeVL3/lapNjxniOlujQ6RoX4j1hXgvFKcU1imktSoU7QXrVBDjhdeppHVKaZ0SxypxrBeKUUnrlNJaBYpWQowXRHtLa1V8tBzFKWG9N8T7onV+1uiQxpiOFRsebTgyzpSzCGqSwH4KpCsgVoBYD8gCEg8IS1QvKVmhMZ8vTQFLLkilgGyS5PoVYefKqof+avqT9IO/n4ObJOrSUkuSIEoWhBsASkDMA1sqVK6Hc58Jh15t2Digam3X6uhOdbGdjfGdzXEdrTHtrOsibOtC7bFqPjZAiPETYn3EOF8xzleIC7THqu0xYbaYSHtcB0t8J2N857rYztXRnSrXPFC/oS9/6BU4txCqN4IlBcRcgHKARgAbwjxIyLneg0DCouhc+QGnLbhgBMkCgiSKiNiu3NDEe+ivprsY39T+CTsADICqAdcArgGpCsRKEErBdh7qNXA5zpoxv+nwpLqkl2q2jahOGFi7uV9TwuPGLb2aN/do3vhA88YHmjd3M27pZdjyRF1C/+qEgTXbRtQlvdR46G1rxny4HAd1x8CaD0IxSFXOJKAGxEoQ6gBZndYvxCEAEBEIhEHf+IioJYwIILLrqR76a+nukk9ukFPfAtghgWAHbAFsAXBgJGJwKs6xwwH2BuBLQbgM4hmwpoJhL1QkwLU1ULAczn8FZ+ZImR/irI8g+xPI/xKurIDr0VCRAE2/gk0L/BlwXAK+FByNwPNIAowBAwi8FcAGYAZsASSAiJx2XU6JmsAZML6xqk/U+WT2jBFPDco99JfTXYpvDC2ZYIt1ddd3DIBFQDYQjSDWA9QDVANUglQKqARwEaBrIFwG6Sqga4CLAJcCVACuAKgGqAO+FgQDIBtggUYrIVdyLgUPdtmiYJoNCSERS4ismrpsyF0/OTcmeejuoLsX3xIDrBvYAtcTwQ0FI4AIkg0EBxBjKIRBACwC4kFyABYA8SDxAKIEiAdkJ1NFl34DY2Io7io6dplhMdkQMJLIFiHs4uAYiyA6QCDOmSXJ2QM9GL9L6C7FN4WR0yoQwGmxjUWQkNMhBIB4ACuAFUBixWGXPS1Iro0+EjH/lgBLGAQRBBtgC2AHEHWkBKIEogSSABi5uDe6kRMMEiAJkMuUBQBECWw8WHiwSGBzGvFKTp8i2/k89FfTPYDvG/M4585METDCLnzbiQfkYrzM9rQbAwExsUISSBLGko1I9CQAIvgWQBJIt7kxOrjwTVJl5BURwCERcBMjdddwQ3Zw3h31+P873aX8+yZSL+tcflrM4vCN/sDGILFyPDA9p2UkLTy0EvfpXk0mXsREhG7oEDGxs/Xg+66gv14/eFPC4OSXLeaXDNpEFv2ohfE3RaDo0jGKrXsLs1vn5nG6II9d8TgAOVcuXbpwthvcGCicWzE8+L4r6C7FN4AIYAOwEIfBhsFBtiOIN8EiMx+8gUAkgSg6xWpRcp1P4fSBb95nRFdADAIGssXYBs7URef+DLYv4ZZARwBOPu7B911Bd6l8AoAAHAAWF7xskhPfN5DqDtYWoGW3ErtvOv6tgBLTMSQnvinEndv/XSKJU0BnhB9mXuucDXvor6e7Ft+/KXYzrNZ5egRlw4ya5WbBMQCD8huiBYYWEf5m6iKDYFECgewCEgGJIEpkEegG+pmoPPTX0d2NbzcZ14VR13Jia3y7RAQ3IRuxYZmVG7cIsejeNxDzpBwaA3biW3DtdRMksi8Z3yP4ZmrD9YGZ6vxJhFq6/0gS5Min0vI/gG96dMttHcnsFvxm39l/nH9dSdxCpfwm+78p/UaEvxkK4VauZfC7DtzIZfhIez7CPAYRgeTSjwLCzqMYf2v8+x33W2D97SBkkuMmQP5mvd1mZgAhwgTNAJard4Bvt3MQb56nm9pO3Syq1n3jLhpJ/iuInM+IMUYidi1RAQaEkIgkhySZADUDdoDzWCVyOmTD7TxbOdwIQJ2h1bMOoAagBqDO5RpcsTU6w2KD0912fhoBNwKuASgFqCituHIn97sS/+yJoG4wxS1vgP4dan18odsXD9z/KLk4G3MoHFmrRYAsgBoAlYPjIlhOgDUF7Mlg14JdCzb9rT6d/tmnnnHpYNODlXnSUC28tXTWdKej/m/xadODOR3MejAfAYuupij1zvWDrU+I+6MN4UIz+0J4vAfld06uWYoESATCnABEBKgRhKvQnAGV28Wry635s63n37dfnGLN+8CaN+3/zk235U6z5dLndFvudGvuR9bcj6x503/XOUPdbnL82dn82dn2czMsFxZdz/r2Ds+3p/7JBc/0J7d4fifa32H/bnLLHYv4HgIAwCCJzlNoHIBda7FNgLKhNt5ydkZDxhhD2pPGtJ5G/X2G1A5mfTezvuetOxPjzPrurVxPq667Ved8mvU9zbpeZl1vs663WderpXvYrHuYibn7bWXD6XQPN6c+3Kzt1aR9pCHtmWspr9yJfOLmmT2w+dbxfVNv2HXQqAfQ/2eEQRRFASQekB2wBCJgM4gFqGyl/fxbxrTBJs2DDl2klBYo6X1EnbeQGsCnBt66s2tvOF4b4OaEVDcXKGhCeE0YrwnjU0MYp3a5QD61ZTy3kxk+VS3pwwV9pEMfYUrrVq0bcef6E3qquXt9Mgez/68xsJGwM1c6StDzrT10h4QBIVEEgQfBThQL6CpUbalK/2dTWl9HahfQRoEuDKcEQIo/aINAHwy6kFt1+hCsD8P6MNCHMC7Y3emCQRcM2hDQhYA2ooXThYEujI3Q3d16ZohLDcG6UFEbYUrtUqO9fXwT/m0ymSoqKurq6siFrs3NzSxMHQ4HucX0d+Ixm801NTW1tbXkKPXWPBtj7HA4LBZL69PUPXQbhABjSQJBBJsDrABVYDpgPDPVkPm0RdsRHwuDlGDQhoMmBDRq0AZDShDWBN36U0oNllKDGBeIWzrQuFxKEKQEQUow1lAXhDVBLfxrgqTUIPqk7hbz43TaYEkbZkq9vy7tjvh3SUnJr7/+WlhYqNFo0tPTS0tLyc2LVquVXH3b1NRE7iE3mUwNDQ2CIFitVpPJRBFcX1+/f//+vLy8zMzMjIwMs9ksCILZbDabzYT3Y4wbGxslSSJX4lqt1ubmZnI0Oj3x3+1eBA/dnBCIAmAQEZhFMAJctl9d2Jg2yKK7X9KGQLIajoVAcjukaYdSw5BWDdogpA269SfSB0s6taRTIz1xgUgXIGn9+RQfrA+EdDXoXEDXBoE2SErxR7oASAvC+kDiAesDxVQ/pAtAugCkDZJ0QUirlnRqpA1BWjXSqm89P6ANgtQgSFWLuhCL7v4q3dDbxje5LYlcRooQKi4uzsnJuXDhgtFozMrKysrKunbtWkVFRUlJycWLF0+cOHHy5Mnc3NyzZ89evHjRYrGQi+SOHz9uNBoJ566oqDAajdevXz99+nROTk5FRQUAXLly5dSpU9nZ2b/88kt9fX12dnZWVlZJSQmbT7drCTx0E8JOfAMgDFbAJsB5jvMTzdr7RF0IaH0g2QeSg5Amite2E3VqSReACGq16lt7qkVtkKANknRqSRckagMlXYCkC0D6QKQPlHQBUmqgkOIvpQZhXTDWBUupgZAWBGlBki6AT/XmU70FrY+o8xV1vpLeT9IFSDoSlVrShhB3yzkJQlo1pKpBo4bUEEkbZtF1uRN8NzU1Xbx40Wq1ErEBY1xUVHTlypXr16+Xl5eXl5dv2rSJXHuVnJx8+fLlpqamuLg4q9VaUFBw9epVAJAkid7xDuC8eOngwYNms7m0tDQ9PT07O/v8+fN2uz0nJ2ffvn1ZWVknT568du2aVqutr6+HVvd7eOg3iSxMkmM/kQBIAOtJy4kXbJpgpPcCHQcaDjQqXq+2poc40n3ENC/CPl288399hiBtCNKFYl0o0qql1CCkDcI6NRG7sU4tpQYJKQGiRo20IZImVEgJElIDhdQA0hNIN0D6QJwWhFp0rRCUGuZ0t5oTNdKGQGoIaMJAEyGlRlq03apTh9+2ftBkMp06dYpcoWaz2QoLC0+dOnX+/Pnc3Nzs7Ozy8vJffvmluLg4Pz//xIkTdXV1AHDkyBFBEK5du3blyhXSK/R6PblFhVxmd/bs2VOnTgmCYLfbz58/n5aWVlBQQCSWnTt37t2799y5c7m5uVlZWXa7nepYPMz7VogYEQMmm/5FaEo3pj4jagJBpwKtDDQySPWypaktGWpHWoCo92sB3FtwWBuOteFYF8qKE0gbJKQESKlBWBcKugisDQddG9C1gbQoSRsmpgaLqcFIH4z0aiE1gNf4C6ksuJ34Bg3F9606J75TIqXUKIume3Xq83eyvnPhwoX09HSEUH5+/uHDh3Nyci5evHjo0KGrV682NjZu3LixqqqKSBQ1NTUY4/379wPA1atXz507BwA8z9fU1Gg0mvr6+sLCwpSUlNra2p07dxoMBiLTX7p0KS8vz2q1ZmZmEnBnZ2eXlpYmJydXVVW53U7kod8lp7UwYOc1W1CbZjw6BFIjkTYItAGgCQCN2qaPsKZFSO7hdwAAGppJREFUSqntICUKNGGQqr5lFwKaMJwSilLUWBMM2mDQBhOeTZAqaUMkbZiYGi6khPPJYXxyGNa1E7WRQmq4oA0lEgjoQyA9zD3a1BDQhDhfbiM/atCEgCZMSo20aLrXap6/bfmE8N3Kysrdu3dfunTJbDY3NTXV19fX1NTo9frjx49fvXr1woUL5eXljY2NhH+T25ctFgtJCwBEUayurs7IyLhw4UJVVZXVarVYLGlpaTk5Oc3NzQBQUVGRlpZ2+fLlCxcumEymixcvnj59urKyElreg+qRT36fMCAJHBgcgAFEESQb1CYbjw6G1CiJMLyUMNCE2dLCbPoISG4Hx9rdJr7VBN9YEwypIaANBn0I1gUjrRrSQiVtCJ8SLKSGY10UpHfAae2xviOf0o7XdhBT24naKFEbKWkjxNRgUaN2Ss+pLhlaQ/F9O5lxzTVFXZhF26069fbxDa4LAQGA3LsMN7sClF3rIb9SdQe9381qtbJ3qrPxA4DNZnP7SL/cyg3kHgInvkWRXAuErQDV0LTLpOkP2lBRpxZ1IZASCZowInlDshqOhkAKFTNuyUFqOGgjQB+GtCGiJlDUBCKtGqeFCBo1n6oWdWGCPlJIbWNLaWNLaeNIbW9P6cxrHxC099mS29tS2iB9O0hvi3ThklPGaAn0VDWk3kZmkC5A0vuIaT68Psik71J1B/pvNw0GMNd+ko83vU6XBiHQZL+QC2PdbtBkOwxRubTOhgfi/ythAnHnzbcWgFIwbDNp+0qpQU58ayIhNYRP95LSFJAcAMfUoLkdPGnVkBoCujZI18Gm6Wg82Klpf4fmYx1sug68JhzSoiCtXfPhduc3tjm6PGD3Eu9flwbu/SZ0/9Lw/d8E7Vvsrf/B/9rWCPOxNpI+XNSFSdoQSReEdAGg9QNtAGIQf5v49uL1QRbd/XeI79b3JUOre3Ld3lsvUrqtVtKrflnxg8bs1qlYrs9ebut2ISpdGGKv33W7K7X1+EN+ZS/kBdfyE3m/5+a1GJMM2wBqoGmXQdvvhtqBTOB0fkjnRwTf2wS3GlKDhJRww7Gul7d33zE76LNRnObHqKojveya+9CxSNB0cGiefK0vF67ggnw4byUXJOOC5ZxaxrX14h7257bMVZt0XR36EFEbIerCRL2flKZCegXS+UjaMCk18jYhHiTpgiRdANKqbdouVXcmnxA6f/58bW0twUdpaWleXl5eXt6pU6eIzA0ADQ0Nly5dOnr0aH5+vtlsJkrunJyc3Nzc69ev03hYgPI8b7FYEEJms7moqIhoCQHAarVeunSpoKCAotNmszU3NxPebzQaa2trq6qqyL9Ez0jmsg6Hg10GKiwsPHfu3JkzZ3JycsrLy41G44ULF3Jzc4mSvrGxkef5K1euaDSavLy8hoYGURSLioqqq6sJphsaGoqKiuDemt1ieqaLA6ABmnYbUvsjrVOuJfgGbQDSBUjaEFF3m/xSq4b0CMORDkd+CB3/JPd0MNfPnxvVk1s2iWtM7iJpO0rH7qv69emnu3C+Kk6p4pQKzk/GhSq4YBUXKuMe8uW2Lwxr1j6IMsN4XSSvCxPTfKQ0BehUoPVDqRG3j2+yMKQGjZrX3Cm+zWZzbW3tvHnz4uPjScP/+uuvy5Yti4+P3759+5IlS/Lz85ubmw8cOBATE7N///7o6Ojt27dXVlb+9NNPq1at+uWXX7788suEhASaLomktrZ2165dGo3GaDQeOnQoPj7+559/3r59e319/b59+7Zs2bJ06dJTp04RcaWsrOzbb789fvy4KIp79+5duXLl2rVrDxw40NDQkJ2dvWrVqlWrVm3bto1kmOjLMcYrV6789NNPv/3228WLF2/fvv3cuXMLFy788ssvf/jhh+jo6IsXLx47dmzt2rX79+/ftm3bhg0bampq9uzZo9VqeZ7neV6v12/evPkek4tuHd869e3iW9KGWZKjLm7v9Nbz3KAe3OxXIycP515+kns8kkv8nDOkd7akPZS2rtsjHbkAJTeoB5e0/KntX9y/84vI7V8F718WolkWWJbU2a5p50gO5HURDn0In+Yn6X0gNQhSQkATdrvjCcG3pGPwfWf230lJSatWrZoyZYrdbhdFccOGDXFxcUajsaqqas2aNbt37758+fLPP/984cIFURTJu06n++mnnzIzMxsbG4uLi7/44ovLly9T5lpUVDRr1qzx48fv3Lnz0qVLP/zwQ2FhYVlZ2XvvvXfq1Klly5adP3/+0KFDP/74I9G9JCQkvPfee0Tz+M0335w5c6aysrK2tra5uXnjxo1ZWVn19fW7d+8WBIG1bPnmm2927NjR3NxcW1trMpkKCwsnTJhQV1dXUVFRWVlZWFj4448/nj592uFw1NTUbNmy5fjx42vXrt26dSvR9+/bt+/777+/l5g3/KfxHQHHu2aui+h/HzeiP7dh6ctfT+lzMOafcZ9F5SWF1aW1r9c9vPObNl1CuFAF9/FLioojLxl1I8VTf6tPeaIxtZdV86AjuS0c74BS1KIujNeH8PogSRcEKWGQHAYaYixw2+Am+HakPHAn+EYI8Tz/ySefXL16ddmyZYcPH0YIbdy4cfXq1enp6VlZWZ999tmVK1d++eWXxMREstxIRPaSkpKVK1fm5eVhjC0WS2xs7IEDBwDAYrGYzWae500mU3R09LZt2+x2e2lpqcFguHTp0uTJkwnDLiwsXLdu3ZEjRwwGw8mTJ2NjY9esWXPo0KHGxsaZM2d+9913CxcuPHToUG5u7tKlSxMSElasWHH27FmiciHxA8BXX321fv36kydP5uTklJWVFRUVvfnmm2fPnj1x4kRRUZFer1+7dm1lZSXG2Gg01tTUmM3m9evXz507d8uWLWRo+uGHH/4TIPwP0n8S3yg1jE+OOBcfOuV5rqMv1zWEG9iVi10wsOjwmKbUB0y6SPPxx1e8J+/ixd2v4n7+qMflPaMu7Hz2UtKQizsHVRzs70h/SNJFglYNKf5kUV3ShiEtWYMMQWSp/3YgfhN83658IghCVlbWrFmzMjIytm7d+sUXXwiCEBMTM3369NWrV8fExHzzzTdJSUl79uxJTExsbm4mHLq+vr6goGDFihW5ubkknvj4+K1bt5aXlyckJKxfv76oqMhkMiUkJCQlJQGAwWA4ceLEokWLLly4gDGura3V6XTz5s2Ljo6+fv36l19+mZaWtmTJkoSEhPr6+sTERIPBkJ+fv3z58q1bty5cuHDPnj1nz56dMmVKSUmJTqfbvHnzrl27TCbTokWLFixYEBMTExcXp9fri4qK3nrrrZ9++mn9+vWHDx9OSkqKi/t/7V17dBPVuv9mMnk0TfNomr5QoFh5iQjKkSqPUxRf53p8navnLI8uz1WWApVS6Avo4aFgvRWBK2gBFQFZsNoiCAilTTKPpOVRsKXSy4VjsYUWsQHaom3aTDKTff/Y7TCE1lNeSlj5rW/ttbNnz56d9pedb3/7+7581tLScvLkyVmzZr322mvr16/fsGFDeno6Vnjmzp27dOnSINtf/jq/sRX8WvnddV5YPurgl2PffkE9Mh4GauEeDbwyGk5sjm4p7ddaNnHm0xAHMEAJac+ZX30YRkXAQIDHE2Hhy3Dw8zhv+WBPqQ7ZdchmRjYLslu61RI979DyDm23v8BV8/va9e+1a9cuWLBg5cqVubm5mZmZ1dXVhYWF27Ztw4fnVVVVOTk5JSUlq1atOnv2LELo9OnT+fn5+/btW7VqVXV1dWdnZ1NTU15eXnV1dX19vc1mKywsrK2txZ+ToqIil8u1a9euFStWVFVV4YX/0KFDfr//+PHjGRkZR48efe+99/Lz89PS0jIzMysrKysqKjwej8vlys/PLygoWLZs2Q8//OB2u3Nzcw8cOICdtKxWa2dn55IlS4qKitrb28+dO8fz/MmTJ1999VXpfZ0+fXrp0qW1tbU8z7e1tX322WeffPLJmjVrCgoKeJ73er27d+9evnz5baWfXC+/DahE594dy6wyV3396K414958Cl4eC/ep4d0XobV8Uu2eJ/80EqKUoAUYGA6JOhhmhigAA0CMEv4xCQ5/OVgsS0R2A7JakDUa2SzIbhYZvY/TdTh1HU6dj/tt+V1XV7d48eLvvvtOEAT89b1ly5b8/Pzs7OyNGzdu3rz5448/3rZt2/nz5wsKCtasWbNnz54vvvhi3bp1tbW1CxcuXLFiRWFhId7PBZj2eJ5ft25dQUFBTU3N7Nmz33///a1bt27duvXw4cO5ubnbt2//9NNPV65c2dLScuHChe+//3758uWFhYV1dXXz58//5ptv8DSOHz9eUFCwbt26Xbt25eTkYGOOZON79913s7KyPvzww48++mjHjh3V1dWY33j36fV6CwsLV69ebbVai4qK5syZs2HDhrVr13711Vc8zwuCUFJSkpeXh4LLRNgzvw03jN9cVO3nkPIIfDCTKlp5/+JpdxSvmTIQYGoynOcmHtp475ODwURAXDj85zhYljbo/dT+b/0l6s5ICAfor4UFr5Cu4iF+LgbZLMhqQTYzok0Cq+cdug6nzuPQY3vIb8dvl8tVX1+PeePz+RobG7FjIE3TNE2zLHvkyJHm5mZRFJuamvbv3799+/bKysoLFy5cuHChpqaGYRiWZSsqKi5evBjgSeJ2u+vr6+vq6s6dO1deXs4wDD7w//HHH2tqakpKSmiabmhowJ+Hzs7Ourq6U6dOeb3eY8eO7dy5s7i4uK6ujuf5xsZGmqaxh7p8rW1razt27BjLsna7neO4ysrKlpaWgwcPyiNKm5ubKyoqiouLOY47evToiRMnTpw40djYiN258PSCLN7iZvJbZAx+u7GhyPJfyTDEAn9+VPPYOM2TSeqheshPhfbywfWF5tVvwcJX4INpUL1p0C+OpBbH/dVfj5vyQqRJDXqAp++H77YMdjP9RNqC7CbptFJi6lVN5sboJ/IDlyu/rOUtPM93dnbKW6R75QdDUgePx4Pb8UGPZPrAkWxtbW3yY0v5KZLX6+3o6JCfoUqehj6fT24Cl9Zy/BJvXuXD4mgM+S1yz4KA46ogwM3UT0TGhMrjm3b0Y9YO+VsyDDKDRQ3jE+GDqaqze4fxZXed35Nw3j7qlPUP9XvuaWMGtluN7XZDR0XS5uUT+xvBTMG9MfD1UqO7fICPNYuMQYpvuJbD+RvFbwzpHLG3S/Ko4T5GZEqdA0YLeCn3fsGqRcBx/ZWuAdJd8tEwcbFrQMD0cP/eJtzbG78VcZP3l/xuAzow9KL1jib70JKP4/Jeh+Obh7aVjvbah/1SOuLghpE7/ueeze/fTa+52102wl8ey9OGn5l7Sz5/ql8YRCpgzEDY8h78ciDWw5lwkITI6hCjQ7QO2buCca6L39eQH0LOXUxcTLWAWGCJeQG3Swfy8u8BOZmkg3e5gh4wwr+dJ55Mj3kmsK2wR/eYK0eWTzIonV5upn0Q0SZUdie/R+eldR7O5Nobf3qr2Vt6p7g3TiiOR/sn5rwI/QgYoIHHR8D3u/9wgRne4Rzlsj065++WO7VgAkgeBsf2JJ7jtB4H1kb0iNEhRoMYDaJ1iLl2fl+j/RtdzkX5/17qIC1+kirS2/gS13scxy/L74PXdflXQUBeCukzE7DoSt6O8umhbn57PB48vjTsr0y1j3+fWws3l98GZNOLNoOXi+p0RHc6oj2MBTn6IWsUspl4esimLMMDFjAQYKQg43V9yfpx9k8nrV8wNikBYiiIJSD1eWjeP6ytLIznDN2z0iFagxiNwGl93G9u/0YyPgWsbbjSYyT8lSqE/Kq83qNKEKCyB9zYo0oTMA2shPyKTtXjQ+W7BbljVjBx/aae7zAGxBmRI7LTGum2RXodRo9N46fDsXbhs/b/Yev9b00GCwkmNZjV8EACPDEK+ikgCiAW4K9JcHDj8LOl0d79Rp4ziYwJ2U3IZkA2PaJ1vEPrceh+B/u3hACNAl1OUL/fz/N8j/oJ6uVjILVIS2lAH6x1yJNmBTgz9vZVILXL+8sfd+UMe7wUZMZvdJPP51mD26pBjiixxIIc/dGBODet8rKEYCdRqQE5BrZa76jaMjD7RRiqg1gCYkiwUBBJwMgYeP1RsK2I7nCO9nIJnVYT9o9FNhOymlFJLLJGexz6Dqf2eu3fpxvO4r+AH/VVfIJf6t/bjfJ20Y98AhLEHq5KFUG8VJeP70fIJ3R1+PWnyDvIR8M/Kijv4xP8Uhkwgnxi0kucwVf+3B4nc2sKuvQ59yDUjJp3tjBJwmWu1XqB0wqc9vKUDH3lk7/M5GP0qNSCSqK8doPo1AkOAjnVyB7p3Wv0lUW10PGndt5XsmxI3uvmt/9D9Y/JkPE3asvifscKR7Qzwz10P589TmRifKwJ8xJZzagkHtliec7Q4by680uJ4og2eOiEs/QT8K9TTcV0meNgtb2sgtlXSZcfYvdXsfu/pcu/pcsPhcqgLtnyQ1z5AUeZc//Bfc4y+lB5yTFu6c/OZN5u7kq9wOoETutxqjxOjcjouy3Q+r6LwOpFRo8DJUXGILA6yZscs41nzTw7oN2W2LJ3iGv30B933XWuOPFn210dzAAfE40dTvxsZPfmUt8VQ0mbBFbfrX9f3XywuNmEn+gnwHGoJmN+7oyshanZi2bNWzwja+HMOe+kZMxPzV4UkuCXBbPmLEjNmjttVnrmvKzsjJRP8150sWN5ziQwZkSbEK0TWa3HqfU4dMhuQjbz1ZqcexMchSnQelz3s11xx91x9ZciNXH9hjxUWsJ9nL6dTXDZn4Kq43XT0+e98Xb6W2nZKRk5KRk5qdkLpqfPw/WQBLVMz5g/NWPR1Kx3psyalzbvn6kzp3383tPnykd7nBqRMSGbBVlNyN4V5Y6s0cgajd2bboCwZkSbuuOOI7vyDDKR8rqUqO3GPJGW8p+YBcbsZgafsz4DB6r+LyVj7uy578zIypmR8c+UjLmpmfNTMua+nZ4TKoO/nD8lbdGb6Uveyljy5qzsWemp+Xkv/Oi4t6NMg2gDsppRqQnZTCJtFhgzslm63ZtMN6BkLH420m+LFGijvN1vi8R1gTaKVpPPbpBarr+U+C3SZrf9bpf1Gaiq+df02ZmZ8xZNn52ZlpmTkp6VkpaVmjV3xuw5KelZoTK4y9nz0rKWzMz677TsvGlp82bOnJE797EzzofbuAiR1SG7Ftl0yKb3sQae0/s4ncDqur0+TNdZdqvUXS0+Ri/QRi8dIdDGro0sZ8R9/GykyBmv/4l4c4xoPWL0Amtopwf9ZH8Kyg5+mzRh0gNJ40c/+PD4SY+NHZ885qEJEx55PGnCpJAEuzw0ftKYMRPHjEkekzR5/KQnHkp68M/J0d9ufbiVTfCxBsRokE2P7AYfa/I49LxD6+Ou2l4hdoc8BpQC3e36xxn9rDGg3c8acbvIGXsb4ZqUbz2idYjRiqzOzSb8RD8GXPmBcEMkodQo1FqVNoJQagilhlSFheQ2EEqpNoRrw9UqpVqlDNMoFERsBCx6I+ZMyR/d3B0iq0N2M7LF+phonjXjJfxSItY+S4/ZXP10BK772Us5aeV1eU+Bjug1H+xVCa1DtBbRWsToOpgBLnoyMGwZEBQARarCACggKKVKi1tCZdCXABSAAoBSEaAAkiLCKRhhgX0bH23lhns4s0DHivZ4gY4VGHO3b5O+Owtr30raIDK/VsrzeYuMATFG+VU/awxokZeXZbTqU6lHdh2idSKj72ASXPRk4DgnQVIAJBAKABKAJLorIbkNRAEkCQSoCKAA1CRBQpwOXnkE/nf7kI4Dd7ltcR17I5EjFtEGZAtDrA7Z9AJt9NuNfSwF2ui7aaUkfZyPlAPRz1namEEubjJwnJMkKZDROsTv20YIIFWEkiAIUAAoAZQUEKAGGBYDi96Aqi13tZcldbBD+NI4sdSIaAOyR/jZSJGN7rsIN1muajIiGy3Yo3irmWfi3c57GqzJwHEcSZIAQBAEAMgrIQQ7CAAVgAIASAAFABlGEGEEgBZgkBZSn1Z+s2x4/Z7xneVjvWVDvY54t83As9FBLEy8wA3y2AZ10Hd3lD14umRyD/wO4bYBAYDVcIIEIAkCtBToCVBRAHqAfgQ8PAhSX4AN82JsHyUc/nLwsaKh1ZsGBbMkHtk4rPKLoYe/GLJ/wwOHd7wY4vftDAJIFahVoKZAqSKUuEKSQBCgBaUWQEOARQPDzTAhAZLvhqSBMHEoTBgWtDIc/jgcHhkJySNg3EhITQnpJ7c5SCWEKUBNAKUCKgyUaiDx9ooiNEpQUWoAEtQAeoAIAA2AGkAVzKLGQgBFwjMvPRXi920NAoAEUAIogCAhDEg1kApKBWT3JTWAGgiSUhAqAoAggYAgFryLDiO6dh3PvfRSiN+3NbACHk4ABUB0rXCkQgkEENgwrgFQAhAUqVB3MT6Y//kEgAIoBVAUgFJB/enZv0BNTU14eDgAUBR1qV+I4rcNZKwlJPYSAZdIAFJ2OZhAEARBEHiNBgACSIpU4vcxbfrbcPLkyREjRki9NRrN7zHJEEK4amBm93ZVqVSuX78e2trapkyZQpIk7oo/CqH1O4RbH1fyG7OXoiiSJCMiIioqKkAQhM2bNxuNRgBQq9W/01RDCOHqIN8uSpB2kiRJPv/88y6XC0RRPHPmzLPPPksQhKScSNpMCCHcmpDzW65xKJVKAIiNjd29e3dnZyfg+OqdO3eOGjUK91AoFCH9JIRbHPIlOICuERERM2fOxElewe/3e73e1tbWlStXJiYmYvqHEMItjivN2QRBqNVqg8Hw8ssvHz16FGd/ASnfTWtra35+/n333Qfdi3wIIdzikFsGlUqlwWCYOnVqZWWlvzsLcZd+gjMzXbx40el0Tp8+PT4+XrpNrtyE9PIQbimQJIk5SZLk2LFjV69e3dTUhH90CWfSg4D8aTiLu91uz87Ofu655wYPHhwVFRUdHR0XFxcTE2OxWGJCCOE3RHTviI2N7d+//+jRo6dOnbpp06YjR46IoihP3N6lf0sJAeVpBD0eT3Nzc2NjY0NDQ0NDw6lTp+rr60+HEMJvi1O9oKGhobGx8cyZM42Nja2trfJfvpbI7ff7/x9MXyWYHnFvugAAAABJRU5ErkJggg==" width="200" /></div><br />
If you're like me, you would want a hassle free way to earn Amazon gift certificates online. <a href="http://www.swagbucks.com/refer/Ecalpon1">Swagbucks </a>is a simple way to to do just that. <a href="http://www.swagbucks.com/refer/Ecalpon1">Swagbucks</a> is an online program that allows you to earn "<a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>" for searching, doing surveys, etc, and these "<a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>" can be redeemed for gift cards, entries to sweepstakes, and other prizes. It's completely free to join and relatively easy to use. The best deal for me is earning the $5 in Amazon gift certificate for 450 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>. There are several ways to earn <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>, here are my favorites:<br />
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</div><div style="text-align: justify;">1. <b>Search Bar</b>: 1 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbuck </a>per day</div><div style="text-align: justify;">You can download the <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>search bar for your browser, and you get 1 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbuck </a>for each day you open up the browser. That's 1 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbuck </a>per day, and you don't even have to use the search engine.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">2. <b>Searching</b>: 1 to 50 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>per search, randomly awarded</div><div style="text-align: justify;">If you use the swagbucks search engine for your daily searching, periodically you will be randomly awarded swagbucks. I've earned anywhere from 1 to 17 swagbucks each search. I have noticed that the swagbucks search engine contains more sponsored links than Google. If I'm doing some serious searching, I stick with Google. But for everyday searching, <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>works just as well. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">3. <b>Referrals</b>: up to 100 per referral</div><div style="text-align: justify;">Once you joined, you can invite your friends to join and when they earn <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>from searching, you get the same amount up to 100 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>from each referral. Referrals can be made from emailing, facebook, or banner links like the one you see on this blog. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">4. <b>Surveys</b>: 50 to 250 per survey</div><div style="text-align: justify;">I don't like to take surveys in general, so I have to say I haven't done many surveys from <a href="http://www.swagbucks.com/refer/Ecalpon1">Swagbucks</a>. However, you do get swagbucks for entering information about yourself such as type of car you have, size of family, etc. You can earn 5 to 10 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>per category you enter in your profile. These profile characteristics that you enter helps them narrow down types of surveys that you qualify for. If you take surveys that you qualify for, you can earn more <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>, between 50 to 250 <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>per survey. I haven't qualified for any surveys at the time of this posting, but I also haven't tried very hard. You can earn 1 swagbuck per day just by visiting the survey section of the swagbucks website. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">5. <b>Purchases</b>: up to thousands, depending on type of purchase</div><div style="text-align: justify;">When you make purchases online through the <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks website</a>, you can earn <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>as well. I've never done this because I don't believe in buying something just to earn points, or in this case <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>. However, if you know you will buy something regardless, why not go through the swagbucks website and earn some swagbucks in the process? You can also earn swagbucks for purchasing Groupons in your area. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">6. <b>Others</b>: There are a bunch of other ways to earn <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks</a>, such as watching SwagbucksTV online, following <a href="http://www.swagbucks.com/refer/Ecalpon1">swagbucks </a>on twitter and submitting tweets, doing tasks such as finding an image online or evaluating search engines. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I don't think anyone can get rich from using <a href="http://www.swagbucks.com/refer/Ecalpon1">Swagbucks</a>, but if you put some time into it, you can earn some cool rewards. I mainly just use it for searching, and I don't mind waiting a few months before earning enough <a href="http://www.blogger.com/">swagbucks </a>to get $5 on Amazon. But hey, its $5 from Amazon for almost no effort. And if you put use some of the other methods, you can earn even faster. So go ahead, <a href="http://www.swagbucks.com/refer/Ecalpon1">give it a try,</a> and let me know how you make out!</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div>Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-10713669028825020852011-06-12T23:39:00.003-04:002011-06-18T10:39:50.691-04:00Loving Babywearing<div class="separator" style="clear: both; text-align: center;"><a href="http://www.wrapsodybaby.com/shop/breeze/IMG_5335.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.wrapsodybaby.com/shop/breeze/IMG_5335.jpg" width="244" /></a></div>Since we've had Micah, I've gotten a good work out everyday from holding and carrying him. He gained about a pound a week in the first two months, so each day was a new challenge. I would wake up with sore arms, chest, back, and even my finger tips hurt.<br />
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I knew I wanted to use some kind of baby carrier even before Micah was born, but we hadn't bought anything since he was 3 weeks early. We heard great things about the <a href="http://www.amazon.com/ERGO-Sport-Carrier-Black-Stitching/dp/B00380IRDQ?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">ERGO Carrier </a>, but we hadn't bought the Ergo by the time he was 2 months old because we thought he was still too small and not enough head control. We did get a <a href="http://www.amazon.com/Original-Maya-Wrap-Padded-OLIVE-Size/dp/B000JT2UFK?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Maya wrap ring sling</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=organiworks-20&l=btl&camp=213689&creative=392969&o=1&a=B000JT2UFK" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> which came with a DVD that shows different ways to use it. The videos made it look so easy, but but it was a lot harder when came to using it myself. It wasn't until I went to a <a href="http://www.slingbabies.org/">Capital Region Slingbabies </a>meeting that I learned I should put the wrap through the laundry a few times to make the fabric more slippery, therefore easier to adjust. <br />
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I tried a bunch of different carriers at the meeting, and it was a great way to meet other moms and learn new ways to wear babies. The warm in-person, hands-on advice was so much better than DVDs! Ringslings are great for some people, but the one shoulder carrying position made me sore after about 20 minutes of carrying. I also tried the ERGO, but found that it was near impossible for me to reach the snap closure in between my shoulder blades. I guess I lost some flexibility with being so tight from carrying the baby.<br />
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The type of carrier I settled on is really simple, the <a href="http://www.amazon.com/Wrapsody-by-Gypsy-Mama-Breeze/dp/B004YDW0DO?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Bali Baby Breeze </a>wrap from <a href="http://www.wrapsodybaby.com/index.htm">Wrapsody</a>. I love this wrap because of its versatility and comfort. This wrap can be used with the baby face towards or away from mom/dad, and on mom or dad's back. <br />
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<a name='more'></a>The ERGO carrier or any other soft body carrier can be used only with baby facing inward. The <a href="http://www.amazon.com/Wrapsody-by-Gypsy-Mama-Breeze/dp/B004YDW0DO?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Bali Baby Breeze</a> can also allow the baby's leg to hang out while the baby faces out while rings slings must have baby's legs be folded froggy style if baby is facing out. Some babies are completely comfortable with their legs tucked in, but ours is a kicker so he loves to hang out while looking at the world in the Superhero position using pocket carry (see video below). When he gets tired, I simply lift him out, and switch him to the Cradle hold without even untying my wrap. The pocket hold allows enough head support for him as well as evenly distribute his weight so much so that I can carry him for 1-2 hours without any soreness.<br />
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The main complaint I hear about wearing babies is that it gets too hot. The <a href="http://www.amazon.com/Wrapsody-by-Gypsy-Mama-Breeze/dp/B004YDW0DO?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Bali Baby Breeze</a> is made of 100% cotton gauze material that's super breathable. I've taken walks with Micah in 80F weather without much problem.<br />
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Another plus is I don't have to take out the carseat from the car everywhere I go. I wear the wrap before I start driving, and once I get there, I simply lift the baby out and he goes in the wrap. I can push the grocery cart and my hands are free to shop. I also heard of moms who wear the wrap under their coats in the winter, and baby goes from warm carseat to warm mom's chest in seconds. No buckles, no carseat covers needed. I do get comments from strangers on the wrap though, mostly positive such as "What a great way to hold your baby!" or "What is that wrap called? I've never seen anything like that!" It's fun to meet strangers sometimes. <br />
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I can't wait to start wearing him on my back so I can even cook and do more things around the house with him on me! I will be sure to write about that experience when I start. <br />
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I highly recommend baby wearing to make it easier on yourself and provide a great comforting tool for baby. It's worthwhile to spend some time learning and trying different ones until you find one that works for you. Afterall, if you are happier and more comfortable, your baby will be too.<br />
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The <a href="http://www.amazon.com/Wrapsody-by-Gypsy-Mama-Breeze/dp/B004YDW0DO?ie=UTF8&tag=organiworks-20&link_code=btl&camp=213689&creative=392969" target="_blank">Bali Baby Breeze </a>is a great choice although it does take a few tries to really feel comfortable with it. With any carrier, having someone experienced show you the ropes is super helpful. If you are in the Capital Region, <a href="http://www.slingbabies.org/">Slingbabies </a>is a great place to do just that. Otherwise, <a href="http://www.llli.org/">Le Leche League</a> meetings might be another place to network and learn from babywearing moms. <br />
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Got questions or want to share your experience with babywearing? Leave a comment!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-9309849969567630092011-06-12T23:28:00.006-04:002011-06-12T23:54:22.054-04:00How I came to choose our Little Giant LadderEver since we moved into our first house, we've been doing home maintenance work and improvements one after another. One of the first things that we needed was a ladder, because we wanted to replace our bathroom fan and need access into the attic. I did some research online to see what options are out there for ladders and how much they cost. At first I was interested in the telescoping ladder such as the <a href="http://www.amazon.com/gp/product/B000JIL0WU/ref=as_li_ss_tl?ie=UTF8&tag=organiworks-20&linkCode=as2&camp=217153&creative=399349&creativeASIN=B000JIL0WU">Xtend & Climb</a> types because I saw our home inspector use it to get access to the attic door, and it is very compact when folded down and easily fits into a car trunk. I read some reviews and saw that some users find it not very durable and not long lasting, and it can only be used against a wall or some kind of support; it cannot stand by itself, making its use somewhat limited. Right off the bat, I didn't want to get a regular ladder because it would be almost impossible to move it around inside the house and get to the room with a small closet that has the attic access hatch. Very quickly I am converging on the articulating type ladders. Little Giant is a well recognized maker of articulating ladders. This type of ladder has a hinge in the middle, so it folds in half. It can be opened partially to form the A shape for self-standing position, or opened completely to lean against something. The legs can be extended to reach higher places but retracted for compact storage. There are other companies selling articulating ladders such as Werner and Gorilla for less money, but after seeing those ladders in person, I've decided to spend more and get the <a href="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=organiworks-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B002QB1D3Y">Little Giant Alta-One M17</a>.<br />
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The construction of the Little Giant ladder looks sturdier than the other competing products, and the rungs are welded instead of riveted. The hinge mechanism also seems much beefier. The other companies basically clone the Little Giant product because their patents have expired. They are not exact clones and are significantly cheaper. When making a decision between the Little Giant and the other clones, make sure you consider the price of the accessories such as the leg leveler and the <br />
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The M17 is a 15 foot ladder with a Type 1, 250 lb. duty rating. It weighs only 30 lb. When folded in its storage position, it's only 4' 7". I can put my arm through between the top 2 rungs and let the top rung sit on my shoulder and lift the ladder with one hand. I can walk with it very comfortably around the house and not bumping into anything. I take it into the room with the attic access, open the ladder up, and lift it up to the attic hatch for a comfortable fit. If it were the 19 foot ladder (M22), then I think it would have been too long to work well given the room is not very spacious.<br />
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I have used the ladder with it fully extended to do some work on the outside chimney and soffits, and it feels pretty sturdy. It is light weight enough that I can set it up and move the ladder around fully extended by myself. I have used it to climb up on the roof from our deck, and checked the attic for mouse numerous times.<br />
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On the down side, it is aluminum, so it is not suitable for working near electricity, and aluminum ladders will flex a little when going up and down, which may seem scary at first. When changing the extension length, there is a possibility of pinching your fingers if you are not careful.<br />
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Overall, I think given our requirements, this was the best choice because it is easy to store and carry around, and it does the job in most cases. The one thing that we might need to do that this ladder can't do is for me to paint the siding that exceed the reach of this ladder.<br />
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The <a href="http://gan.doubleclick.net/gan_click?lid=41000000033420064&pubid=21000000000373466">Little Giant Ladder website</a> has useful specifications and comparison charts, as well as information on their other products. Do shop around and you might be able to find a deal where they will send you the ladder with a free leg leveler or a work platform accessory.Paul Chenhttp://www.blogger.com/profile/06040358155050640280noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-32032806776168572802011-06-09T00:10:00.010-04:002011-06-09T00:27:30.089-04:00Green Horizon Diaper Service Closing<a href="http://www.greenhorizondiaperservice.com/"> <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.greenhorizondiaperservice.com/"></a><a href="http://www.greenhorizondiaperservice.com/"></a><a href="http://www.greenhorizondiaperservice.com/images/ghds_logo_larger.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="108" src="http://www.greenhorizondiaperservice.com/images/ghds_logo_larger.gif" width="320" /></a></div><br />
<a href="http://www.greenhorizondiaperservice.com/">Green Horizon Diaper Service</a> is closing their doors as of June 12th, 2011. Too bad we are losing a diaper service company in the Capital District. However, this is a good chance to get used cloth diapers or diaper pails if you are interested. Just contact ashlee@greenhorizondiaperservice.com or 518-275-0595. You might be able to get some good deals!<br />
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If you live in the Capital District and are interested in a cloth diaper service, visit <a href="http://sonrisediaperservice.com/">Sonrise Diaper Service</a>. Vikki is a cloth diapering guru and will do a free in-home demonstration, answering all your questions about the ins and outs of cloth diapering.Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0tag:blogger.com,1999:blog-4492815205962793762.post-80103003343479329792011-06-07T22:57:00.007-04:002011-06-08T23:58:50.420-04:00Stop Junk Mail<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcYjWsX5UspWxY3xeCzdkn61edvoUVbj7uXwp37SamPaqt8FkElFStVVcyc_1l0IDNVkIAY0Er6hxFERTtpIS4byciw1V8I67Nkd7AJ4bC9jbEt4hk2xlkpahprbZ52KNmC8gOrHOvd8q8/s1600/mailbox.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcYjWsX5UspWxY3xeCzdkn61edvoUVbj7uXwp37SamPaqt8FkElFStVVcyc_1l0IDNVkIAY0Er6hxFERTtpIS4byciw1V8I67Nkd7AJ4bC9jbEt4hk2xlkpahprbZ52KNmC8gOrHOvd8q8/s200/mailbox.jpg" t8="true" width="173" /></a></div>One of the little things that gets me excited everyday is checking the mail. There's something about the unpredictability of it that never fails to intrigue me. Would this be the day that I would get a handwritten note from a long lost friend? Or a card or pictures from a family member? <br />
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However on most days, I'm instead not entirely surprised to get a pile of junk mail to sort through. It's actually become a chore to decide what to recycle, what to file away, and what to keep on our coffee table indefinitely then throw out later. More clutter, that's exactly what I need, not. <br />
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Did you know that 44% of junk mail is thrown away unopened? And that Americans pay $370 million annually to dispose of un-recycled junk mail? The best way to deal with the flow of junk mail is to stop it at the source. <br />
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There's a few classes of junk mail that I get and how I deal with them: <br />
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<b>Newspaper like ads</b> <br />
These are local ads printed on news-print. Most of the time these are car ads or the like. I throw this out immediately. Once a week we get ads from grocery stores and drug stores. I check deals quickly, and throw away after a few days. <br />
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<b>Coupon catalogs or packets</b><br />
Mostly these are local businesses like roofers or restaurants that offer coupons with expiration dates of a month or so from the time of receipt. I hang on to these for about a month, then throw out after the coupons expire. We rarely use the coupons, something like once or twice a year. I should just throw away immediately, but so far I still keep them "just in case". <br />
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<b>Credit card offers</b><br />
These are the worst. We know we have all the credit cards we need, probably even more than we need. I did sign up to opt-out of credit card offers through <a href="https://www.optoutprescreen.com/?rf=t" target="_blank">optoutprescreen.com</a> (which you can easily opt-out of mail offers for 5 years. To opt-out permanently you have to send them a form, I'm too lazy to do that.) However, we do have frequent mileage membership, and we used to get 3-4 offers per week for credit cards associated with the frequent flyer programs that we are a part of. I'm very particular about recycling the envelopes and anything that doesn't have our personal information on them. I tear out the parts with our address and any membership numbers and throw that in the trash. Finally I got tired of doing that almost everyday, so I called the card services people and asked to be taken off the list. Here are the numbers for your convenience. It takes 6-8 weeks for the mailings to stop, but I'm so glad I don't have to deal with the wasteful paperwork anymore. <br />
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<b>Continental OnePass Card</b><br />
Chase Privacy Department<br />
1-888-868-8618<br />
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<b>Delta SkyMiles Card</b> <br />
American Express Privacy Department<br />
9am to 9pm Monday-Friday<br />
1-877-352-6747<br />
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<b>Catalogs</b><br />
We also get catalogs from stores that we like, and some from stores we never even heard of. One way to stop the catalogs is to contact the company directly. You can also manage your catalogs through <a href="http://www.dmachoice.org/" target="_blank">dmachoice.org</a>. <br />
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In the age of the internet, I hope to increase my ratio of friends mail to junk mail. Hope this helps you reduce the junk mail in your life! Have more ideas on how to reduce junk mail? Leave a comment!Jenn Zhaohttp://www.blogger.com/profile/01200949173434306316noreply@blogger.com0