Steven V. Braithwaite Blog: February 2018

Wednesday, February 28, 2018

Video: Force Open - Lightweight Black Box File Repair

Karl Wust discusses his research at DFRWS EU 2017. Wust: Hi everyone. My name is Karl Wust, and I’m a security researcher from ETH Zurich, and the work that I present here is joint work with Petar Tsankov, Sasa Radomirovic, and Mohammad Torabi Dashti. Usually, when we open a file – if we open an image file, for example – we expect something like this. The [file viewer] pops up and shows us the image that we want to see, in this case, a nice photo of Zurich. But sometimes, files get corrupted, for different reasons – transmission errors, [degradated] storage, or some other reasons. And in some cases, we can still open the image, but it will look something like this. So we get some artefacts here. In this case, we have some part of the image that is on the bottom right that should actually be on the bottom left. Read More

from Forensic Focus http://ift.tt/2BXoW5J

Tuesday, February 27, 2018

Continuum at Nature’s Edge – Prices, Plans, Availability

Artist rendering of Continuum at Nature's Edge, the latest North Vancouver townhome development by Brody.

At a Glance

located in North Vancouver’s Lynnmour neighbourhood
23 strata townhomes
double garages
rooftop decks
near Lynnmour Elementary School & Capilano University
short drive to Deep Cove & Mt. Seymour
close to Highway 1 & Second Narrows Bridge

At Nature’s Edge
Coming to the North Shore, Brody Development is pleased to bring you a new 23-unit townhome project in North Vancouver’s Lynnmour neighbourhood. Ranging in size from two to four bedrooms, Continuum at Nature’s Edge is ideal for families who wish to raise their children in a suburban residential environment. Lynnmour Elementary School is across the street, while Windsor Secondary and Capilano University are each a five-minute drive away. Nearby Inter River Park offers several soccer fields, baseball pitches, a lacrosse arena, and a Nationals level BMX training area. Beside the park is the North Shore Equestrian Centre. A series of connecting biking and hiking trails offers access to Lynn Creek and Mt. Seymour Provincial Park. Water sports at Deep Cove are just 10 minutes away. Neighbouring Maplewood Farm is a formative educational opportunity with its 200 animals and fun activities. At Continuum, be at one with the North Shore’s beauty and nature.

Be A Presale Condo VIP!

Find Out About New Presales & Get Access to VIP Openings & Special Promotions!

Are you a realtor? Click here

Pricing for Continuum
$1.1M – $1.3M.

Floor Plans for Continuum
Continuum family-friendly townhomes range in size from 1,000 – 2,500 sq ft. Floor plans include the following mix of residences:

three x 2-bedrooms
19 x 3-bedrooms
one x 4-bedroom

Contact me today to discuss availability and plans according to your needs.

Amenities at Continuum
Each residence will have its own private rooftop deck from which to admire the beauty of the surrounding environs. Rentals and pets are allowed.

Parking and Storage
Continuum offers homeowners vehicle parking in private double garages. Ample storage is provided within each residence.

Maintenance Fees at Continuum
TBA.

Developer Team for Continuum
Brody Development is a well-established North Vancouver company specializing in multi-family communities and single-family luxury homes. Since 1977, Brody Development has built hundreds of multi-family units and single-family homes in North and West Vancouver. The North Shore environment inspires Brody to create warm, enduring developments, making optimum use of natural materials and traditional construction techniques, while also presenting contemporary features and detailing with an urban edge. In recognition of their construction excellence, Brody Development is the recipient of Silver and Gold Georgie Awards from the Canadian Home Builders’ Association of British Columbia. Their restoration of the McNair Residence received a Heritage BC award and a City Heritage Award from the City of North Vancouver.

Integra Architecture was formed in 1999 by two experienced architects – Dale Staples and Duane Siegrist. The partners share a belief in client-centered architecture, teamwork, and long-term working relationships. The firm’s capable staff has extensive experience in all types of residential buildings, mixed-use projects, as well as renovations and seniors housing. Through effective communication and high-quality construction drawings, Integra bridges the gap between the builder’s reality and the architect’s vision.

Expected Completion for Continuum
2020.

Are you interested in learning more about other homes in West or North Vancouver?

Check out these great North Shore Presales!

The post Continuum at Nature’s Edge – Prices, Plans, Availability appeared first on Mike Stewart.

from Blog – Mike Stewart http://ift.tt/2BWDi6L

Gluten-Free Raspberry Hamantaschen

Recently I was paid a visit by the Rebbetzin, Eve. She had gone gluten-free and given up white sugar as well. We had tea in my kitchen and chatted, having such a pleasant time together. A few days later, Eve emailed me looking for a gluten-free Hamantaschen recipe.

Gluten-Free Raspberry Hamantaschen

Given how special Eve is, I had to create this Gluten-Free Raspberry Hamantaschen recipe in her honor. With 7 ingredients total, it’s the easiest Hamanataschen recipe you’ll ever make. Because of that, we refer to it as “Hamantaschen express,” or “McHamantaschen.” This drive-through gluten-free, dairy-free treat is perfect for your Purim celebrations and Shaloch Manos.

SCD Hamantaschen Recipe

If you make these Hamantaschen with honey they are an SCD compliant treat. They’re like a little grain-free jam cookie or mini-jam tart.

Low-Carb Hamantaschen Recipe

These Hamantaschen are low-carb to begin with. But if you’re following a Ketogenic Diet and need a dessert that is low-carb, high-fat (LCHF) then you can substitute the raspberry jam in the center and use dark chocolate instead. I like this 88% dark chocolate which is made locally, in Boulder.

Gluten-Free Raspberry Hamantaschen

Servings12

Ingredients

2cups blanched almond flour (not almond meal)
½teaspoon celtic sea salt
2tablespoons palm shortening
2tablespoons honey
1tablespoon vanilla extract
1tablespoon water
2tablespoons raspberry jam

Instructions

In a large bowl, combine almond flour and salt
In a small bowl, combine shortening, honey, vanilla, and water
Mix wet ingredients into dry
Chill dough in refrigerator 1 hour
Roll out dough between 2 pieces of parchment paper ¼ inch thick
Cut dough in circles using a 3 inch cookie cutter
Drop ½ teaspoon raspberry jam into center of each circle
Fold dough in to create a triangle, pinch corners firmly
Bake at 350°F for 7-9 minutes, until cookies are golden brown around edges
Cool for 30 minutes
Serve

How to Make Hamantaschen

I used to use a scalloped cookie cutter (1 ¾-inches in diameter) to make these, but have updated the recipe to make Hamantaschen that are a bit bigger. When I first started making these it was challenging to get an exact yield as my younger son ate them almost as fast as I baked them!

Kid-Friendly Hamantaschen Recipe

Because this recipe is so easy, it’s one I enjoy making with my boys. When my older son and I discussed the ingredients list and method for these Gluten-Free Raspberry Hamantaschen he was not happy that I didn’t have an exact measurement for the raspberry jam so I’ve added that measurement. There is a lot of quality control around here.

Elana’s Pantry Quality Control

In some of the first batches, the corners of the Hamantaschen opened up a bit during baking. To remedy this, I pinched the dough firmly and the result was perfect. When my son and I debated which adverb to use to describe this step, he suggested, “pinch the dough a little bit more than tenderly.” He was 10 years old when we had that conversation! I love freshening up old posts like this one because I get to look at my life in a heart-shaped time capsule!

More Gluten-Free Hamantaschen Recipes

I hope you enjoy this Gluten-Free Raspberry Hamantaschen recipe as much as we do! Here are more gluten-free, grain-free Hamantaschen recipes for you.

This post is an oldie but goodie from the archives. I first published this recipe in 2009.

The post Gluten-Free Raspberry Hamantaschen appeared first on Elana's Pantry.

from Elana's Pantry http://ift.tt/2EZ4j82

1021 Burnaby Street in Downtown Vancouver

1021 Burnaby Street by Francl Architecture is a new 5-storey concrete building located in the West End at 1021 Burnaby. This project will offer 21 one- and two- bedroom condominiums. The site is near the gateway to Davie Village. Your daily needs are easily met by the neighbourhood’s stores and professional services. With gyms, the False Creek-Stanley Park Seawall, the Vancouver Aquatic Centre, and English Bay, leisure options are close at hand.

The post 1021 Burnaby Street in Downtown Vancouver appeared first on Vancouver New Condos.

from Buildings – Vancouver New Condos http://ift.tt/2GQ2vi2

Saturday, February 24, 2018

7 Ways to Maintain Strength During Baseball Season

Today's guest post comes from Cressey Sports Performance - Massachusetts coach, John O'Neil.

With the off-season winding down, many players are wondering how to maintain the strength they put on during the off-season. Here are seven simple but effective ways to maintain strength during the baseball season.

1. Maintain Body Weight.

Here at CSP, we spend all off-season putting 10, 15, and sometimes 20 pounds on athletes to help increase their ability to produce force. Sports are won by those who exhibit greater Rates of Force Development (RFD), and, the limiting factor for many youth athletes is the ability to produce gross amounts of force. A larger person has a better chance of producing force. If your mass is decreasing throughout a season, maintaining the same levels of force production will be difficult.

Make sure to consistently weigh yourself during the season. If you tend to be a guy who struggles to keep weight on, make sure to bring food with you to the field and stay properly hydrated. Sneaking in extra calories pre- and post-practice, in addition to occasionally having something to eat mid-game, could go a long way in maintaining body weight. Be sure to read EC’s article, 8 Tips for Not Wasting Away During Summer Baseball, too, if you haven’t already.

2. Consolidate Stressors.

This is a fancy way of saying to make your harder days focused on building yourself up and letting your easy days be focused on recovery. If you’re at the field six days a week, a seventh day of rest might be exactly what you need, instead of hitting the gym on day seven. Try and sneak in weight room sessions on the same days that you have extensive on-field work. All stress is stress. For example, a position player who is on his feet for 2+ hours a day six days in a row probably needs the seventh day to rest and would get a much greater benefit from stacking lifting weights on top of a few of the harder days during the week. Know that if you’re not taking care of your recovery modalities (through sleep, nutrition, lifestyle), your body’s ability to absorb and adapt to stress will be diminished.

3. Appreciate Micro-Sessions.

While a majority of off-season lifts will take 60-90 minutes, this doesn’t mean that in-season lifts need to as well. There’s nothing inherently wrong with hitting 3-4 20-40 minute sessions throughout the week. This ensures that the quality of work will be higher; in fact, the quantity of work for four 30-minute sessions might also be greater than just trying to blow it out on the gym the one day you have a dedicated 90 minutes. A typical 30-minute session could be as follows:

A1) Deadlift or Squat, 3x3
A2) Arm Care, 3 sets
A3) Core, 3 sets
B1) Single-Leg Exercise, 3 sets
B2) Upper-Body Push, 3 sets
B3) Upper-Body Pull, 3 sets

By switching to a tri-set format and making the session full-body, you can sneak in extra work and still finish the above session in under 40 minutes. In fact, even getting in two sets of all of the above multiple times a week will probably have greater carryover than going several days between sessions just so you can wait to get in the typical 18-24 set range that we hit during a mid-offseason session.

4. Understand the Difference Between Soreness and Progress.

Not all strength training sessions need to be tough or need to make you sore to create progress. In fact, if you’re constantly sore during the season, you’ll be limited in your ability to output the highest levels of power that you can achieve. Simple ways to avoid soreness from in-season lifts include not including brand-new exercises – the novelty of a new exercise will create more soreness than one you’ve recently done - and avoiding high amounts of eccentric stress. For example, a Bulgarian split-squat is a great exercise, but a step-up might be a better in-season choice because it provides far less eccentric stress.

Not all lifts need to be heavy grinders, either; in fact, maximal strength is the training quality that will have the longest carryover in terms of the amount of times you need to hit it just to maintain it. Issurin’s Residual Training Qualities chart claims that Max Strength will stick around for periods up to 30 +/- 5 days, which means you could theoretically hit Max Strength qualities 1-2x/month and maintain them. A simple action item to scale this would be to take your main lift and hit it within different zones on the force-velocity curve in different weeks: In week 1, go heavy (near absolute strength), in week 2, work on strength-speed, in week 3, work on speed-strength, and just rotate it. The weight room shouldn’t beat up your ability to play the sport during the season.

5. Don’t Waste Valuable Energy on Needless Extra Reps.

To add on the point I outlined in #2, your body doesn’t know the difference between fatigue created on the field and fatigue created in the weight room. If you’re a position player, know that the extra 100 swings you decided to take after practice are going to hinder your body’s ability to adapt to stress you want to add to it in the weight room. When it comes to extra on-field work, pick and choose your battles. We know that fatigue is the enemy of motor learning, so if you are sacrificing quality of on-field technique work because you feel like you need extra reps, you might be just getting worse at your sport. Keep the quality of all swings, throws, and fielding reps high and near the speed of sport if you want them to have carryover. If only the amount of reps that you NEED to take are applied, then you’ll have much more time and energy to get some strength work in.

6. Choose the Right Conditioning Modalities.

We know that baseball is an alactic-aerobic sport. The average work:rest ratio amongst pitchers is close to 1:20 (delivery takes less than 2 seconds, average MLB time in-between pitches last season was 23.8 seconds). The average work:rest ratio for position players is generally far greater given the lack of action they’ll take part in compared to the pitcher. If you’re training for baseball by applying long-distance running, you’re essentially training to be less efficient at the time demands the sport requires. This topic is covered widely in previous articles (here and here) on this site, but it is still amazingly prevalent within the baseball community. To layer on top of the points I made above, you’ve sapped the adaptive capacity of the individual for something that has nothing to do with getting better at the sport. In short, keep your speed work fast and keep your rest time focused on recovery.

An aerobic base is definitely important for pitchers. I just think distance running happens to be a terrible way to train for it.
— Eric Cressey (@EricCressey) May 30, 2015

7. Maintain Needed Mobility.

While this one may not directly relate to strength as much as a few of the others, it’s important to understand that if you are losing mobility you need to perform your sport at a high level, you now have to choose between spending time gaining that mobility back or maintaining strength. Force, power, RFD, speed, and all the other physiological qualities for which we train are only as good as your ability to use them on field. Simple strategies such as having a daily mobility routine as part of pre- and post-practice can save valuable time that you can use towards increasing the physiological qualities that I mentioned above in the weight room. Five minutes before and after every on-field session can save valuable time later in the season when overuse-related mobility concerns start to arise, not to mention, they’ll keep you healthy and on the field throughout the season.

Wrap-up

On March 4, 2018, Christian Wonders and I (John) will be delivering a one-day seminar, “In-Season Training Strategies for Baseball.” This event, which will take place at our Hudson, MA location, is a great chance for baseball coaches to learn about the training process and how communication between a strength coach and a sport coach can help take performance to the next level. Both Christian and John have experience working as on-field baseball coaches and as strength coaches, and they’ve used their ability to speak a common language with great success. It’s also a valuable event for strength and conditioning professionals to learn more about integrating performance training and skill development. For more information, click HERE.

About the Author

John O'Neil (@ONeilStrength) is a coach at Cressey Sports Performance-MA. You can contact him by email at joh.oneil@gmail.com and follow him on Instagram.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

from Eric Cressey | High Performance Training, Personal Training http://ift.tt/2BOGyks

Friday, February 23, 2018

Continuum at Nature’s Edge in North Vancouver

Continuum at Nature’s Edge by Brody Development is located at 856 Orwell Street in Lynnmour. This new development will have 23 strata units, approximately three two-bedroom, 19 three-bedroom with double attached garages and one four-bedroom. All have rooftop decks, A/C, HRV, hot water on demand and elevated interiors and finishings.

The post Continuum at Nature’s Edge in North Vancouver appeared first on Vancouver New Condos.

from Buildings – Vancouver New Condos http://ift.tt/2ChhKTe

Madison Police: Some History

Using Technology To Get Results: Accumulated Knowledge

Over three articles, Griffeye known for its Analyze platform for collecting, processing, analyzing, visualizing and managing images and videos, explores the challenges and opportunities law enforcement face due to the sheer volume of data in digital media investigations. Not least showing how technology can help us get better results, quicker. This first article addresses accumulated knowledge and its value.

from Forensic Focus http://ift.tt/2FqpaSR

Thursday, February 22, 2018

Denver, CO Seminar Announcement: June 24, 2018

I just wanted to give you a heads-up on one-day seminar with me in Denver, CO on Sunday, June 24, 2018.

Cressey scapula

We’ll be spending the day geeking out on shoulders, as the event will cover Shoulder Assessment, Corrective Exercise, and Programming. The event will be geared toward personal trainers, strength and conditioning professionals, rehabilitation specialists, and fitness enthusiasts alike.

Agenda

9:00AM-9:30AM – Inefficiency vs. Pathology (Lecture)
9:30AM-10:15AM – Understanding Common Shoulder Injuries and Conditions (Lecture)
10:15AM-10:30AM – Break
10:30AM-12:30PM – Upper Extremity Assessment (Lab)
12:30PM-1:30PM – Lunch
1:30PM-3:30PM – Upper Extremity Mobility/Activation/Strength Drills (Lab)
3:30PM-3:45PM – Break
3:45PM-4:45PM – Upper Extremity Strength and Conditioning Programming: What Really Is Appropriate? (Lecture)
4:45PM-5:00PM – Q&A to Wrap Up

Location

Landow Performance
7094 S Revere Pkwy
Centennial, CO 80112

Continuing Education Credits

The event has been approved for 0.7 CEUs (7 contact hours) through the National Strength and Conditioning Association (NSCA).

Cost: $149.99 Early Bird (Before May 24), $199.99 Regular Rate

Click here to register using our 100% secure server!

Note: we'll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction - particularly during the hands-on workshop portion - so be sure to register early, as previous offerings of this evan have sold out well in advance of the early-bird registration deadline.

Looking forward to seeing you there!

Questions? Please email ec@ericcressey.com.

from Eric Cressey | High Performance Training, Personal Training http://ift.tt/2BJ1md8

Steven V. Braithwaite Blog

Wednesday, February 28, 2018

Video: Force Open - Lightweight Black Box File Repair

Tuesday, February 27, 2018

Continuum at Nature’s Edge – Prices, Plans, Availability

Gluten-Free Raspberry Hamantaschen

Gluten-Free Raspberry Hamantaschen

SCD Hamantaschen Recipe

Low-Carb Hamantaschen Recipe

How to Make Hamantaschen

Kid-Friendly Hamantaschen Recipe

Elana’s Pantry Quality Control

More Gluten-Free Hamantaschen Recipes

Top Posts Last Week

Why Police Matter

Making Choices: The Moral Aspects of Policing

How a Traffic Offense Can Be a Ticket to Prison

Hazing and Bullying in the Police Academy

Principles of Leadership

The Principles of Policing (1829)

Rules of Engagement (ROE)

30 Guiding Principles

1021 Burnaby Street in Downtown Vancouver

Monday, February 26, 2018

1021 Burnaby Street – Vancouver Condo Availability, Plans, Prices

The Granville by Aoyuan Property on Vancouver’s Westside

SKY Residences in Downtown Edmonton – Availability, Plans, Prices

Alma & 10th on Vancouver’s Westside

Digital Forensics News February 2018

BlackBag Offers New MacQuisition Device Sizes to Provide Supersized Imaging

Forensic Focus Forum Round-Up

Saturday, February 24, 2018

7 Ways to Maintain Strength During Baseball Season

Friday, February 23, 2018

Continuum at Nature’s Edge in North Vancouver

Madison Police: Some History

Using Technology To Get Results: Accumulated Knowledge

Thursday, February 22, 2018

Denver, CO Seminar Announcement: June 24, 2018

Click here to register using our 100% secure server!

Name
Email