Burnout in DFIR (And Beyond)

by Christa Miller Quite a lot has been written over recent weeks about burnout. Not only DFIR-specific posts, first from Richard Bejtlich and then, in follow-up from Eric Huber and Brett Shavers; but also news articles including: • Why Are Young People Pretending to Love Work? (The New York Times) • How Millennials Became The Burnout Generation (BuzzFeed) • 10 Ways To Buck ‘The Cult of Busy’ Habit For A Better Work Life Balance (Forbes) Clearly, as The Guardian relates, the problem is endemic across industries, professions, and organizations. Yet burnout in the digital forensics world is unique. In addition to more typical work and life pressures, digital forensic examiners are faced with traumatic images and audio, long hours, and justice that often seems to be unevenly applied. Few other people understand the job or its stressors, and for those working counterterror investigations, operational security limits the possibility of “talk therapy” even further. Read More

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Exercise of the Week: Heiden with Medicine Ball

Here is a good frontal plane power development exercise that Cressey Sports Performance – FL co-founder Shane Rye introduced recently. Because we aren’t very creative, we just call it a Heiden with Med Ball.

Important coaching cues:

1. The medicine ball (usually 6-10lbs) is held (but NOT bear-hugged) as a counterbalance that helps an athlete load back into the hips on the eccentric component. As such, this is an awesome drill for rotational athletes who tend to drift into the knee instead of loading back into the hip. This side angle should help you to appreciate it better:

2. You’ll notice that the arms still move side to side in conjunction with the lower body pushoff. If the arms aren’t moving, it’s a sign that you are holding the ball too rigidly. You should actually be able to see hip-shoulder separation.

3. Make sure that you are wearing sneakers that provide good lateral support.

4. We’ll usually program 3-6 sets of 4-6 reps, and perform these after a warm-up, but before more aggressive sprint and agility work.

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Police Are Not Going to Build Trust Until They Deal With This!

3 Healthy Bathroom Habits You Should Do

Content originally published and Shared from http://perfectbath.com

You probably didn’t know that a lot of your bathroom habits can affect your overall wellness. Maintain a healthy body by adapting the following tips to your daily routine:

Photo by Phebe Tan on Unsplash

Put the lid down when flushing
Unfortunately our bathrooms were designed for the convenience of plumbers, not the health of the users, so many of us have the sink where we brush our teeth in the same room as the toilet. Because when you flush:

There have been found over 3.2 million microbes per square inch in the average toilet bowl. According to germ expert Chuck Gerba, PhD, a professor of environmental microbiology at University of Arizona the aerosolized toilet water is propelled as far as 6 feet, settling on your dental toothbrush inclusively.

Really, if you have the opportunity, always put the toilet in its own water closet and not in the same place as you wash and brush your teeth. But if you can’t, at least always close the lid before you flush. And don’t cover your toothbrush; it has to air out and dry. Source: TreeHugger

Squat
“One bathroom habit that might be beneficial is to put a stool under your toilet,” Jeanette Kimszal, RDN, NLC tells Bustle. When your legs are rested on the stool, your knees are bent at a 90 degree angle or squatting position. According to Kimszal, this will help relax the pelvic muscles and your bowels to flow freely. “When you are squatting it is released and you feel no strain,” she says. “Better bowel movements can improve digestive health.”

According to Gut/Hormone Health Expert, Dr. Inna Lukyanovsky, PharmD, anyone can benefit from squatting while they poop. “I used to have a major case of Crohn’s disease myself and it helps you empty out and feel better afterwards,” she says. Digestive issues usually stem from inflammation. If it’s a “silent inflammation,” Dr. Lukyanovsky says your body will age faster, your defense mechanisms won’t be the same, and it will be much easier for you to get infections. Source: Bustle

Turn on the fan
A bathroom fan can do more than eliminate odor.  Another way to remove mildew and avoid allergy irritation is by ventilating properly.  Let your fan run at least 10 minutes after showering, definitely longer if you still see moisture on your walls.  Source: FoxNews

If you’re aiming to live a healthier life by changing your personal habits, why not take it up a notch and strive for green living as well? Get eco-friendly bathroom fixtures today. Call us!

 

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Email: info@perfectbath.com

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Magnet Forensics Announces Magnet AUTOMATE To Complete Investigations Faster

Magnet Forensics, the global leader in digital investigation software for mobile, cloud, and computer examinations, is proud to announce Magnet AUTOMATE—an innovative new solution that allows digital forensics labs to complete investigations faster by powering a repeatable forensic workflow that minimizes downtime and maximizes efficiency.

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Damaged Device Forensics

Steve: I have a few things to tell you. That when we first proposed this project to DHS, it was about two, two-and-a-half years ago, and then, at that point in time, there was really little industry penetration with drone forensics at that time. There was a couple of … University of New Haven had done some research, [06:13] out of the UK had done some research on drones, but there wasn’t vendor support at that time, and we just saw a gap that needed to be filled. At the same time, drones were coming over the border, they were landing at sensitive government locations, and they were showing up in labs. And labs were needing to know, “How do we get the data off of these devices?” Our approach for this project is to do a complete physical analysis on the consumer professional drones that were touching, and identification of all the available technical information that’s out there. So, if you go and pull our reports, as an example, that I’ll show you a cover image of, it has not only what we’ve found, but everything else we’ve found online about them. If somebody else has hacked them, if somebody else has done [teardowns], we want to make all of that available to you, so you can find it.

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How to Make Bone Broth in the Instant Pot

I’ve made bone broth on the stove top and in my slow cooker for decades. It’s delicious, but it makes our house smell like a bone broth factory. Not good! I’ve solved this problem and now I want to help you too! That’s why I’m going to teach you how to make bone broth in the Instant Pot.

How to Make Bone Broth in the Instant Pot

Making bone broth in the Instant Pot is super easy. Feel free to skip the step of roasting the beef bones to make your beef bone broth. I roast them because it creates a deep rich flavor for the broth, and I don’t mind taking the extra time to do it.

Use an Acid to Make Bone Broth

I use apple cider vinegar in my bone broth recipe because the acid in the vinegar helps to release minerals and other nutrients from the bones. Don’t worry, you can’t taste the vinegar in the final product. This recipe is for beef bone broth. If you need chicken stock, see my post called How to Make Bone Broth from Chicken.

How to Make Bone Broth in the Instant Pot

Servings3 quarts

Ingredients

• 4pounds beef bones
• 1 onion,cut in half
• 1head garlic,cut in half (no need to peel)
• 1 bay leaf
• 1tablespoon apple cider vinegar
• 1teaspoon celtic sea salt
• water to fill line of Instant Pot

Instructions

1. Place beef bones on a baking sheet
2. Roast at 350°F for 60 minutes
3. Remove bones from oven and transfer to Instant Pot
4. Place onion, garlic, bay leaf, vinegar, and salt in Instant Pot
5. Fill the Instant Pot with water until just below the “max fill line”
6. Put on the lid and lock to close
7. Set to manual high pressure for 90 minutes
8. Release pressure, then remove lid and allow to cool
9. Strain mixture into 3 one quart mason jars
10. Refrigerate for 4 days, or freeze for up to 6 months

Pre-Heating the Instant Pot

The Instant Pot takes time to get to high pressure. If a recipe says cook for one hour at high pressure, give yourself an extra 10-30 minutes for the cooker to pre-heat. When the cooker says “on” but doesn’t yet display the time you entered it is pre-heating.

How to Strain Bone Broth

I use the same bowl, strainer, and funnel every time I make bone broth and these tools work like magic! I often use the same beef bones several times. I throw everything back in the pot and add more vinegar, salt, and water. These extra batches are not quite as strong but still very good.

How to Freeze Bone Broth in Mason Jars

If you’re going to freeze your bone broth, do not fill the mason jars all the way to the top. Leave space for the broth to expand when it’s frozen.

How to Use the Instant Pot

If you’re still feeling overwhelmed, I have created a fantastic Instant Pot cheat sheet for you called How to Use the Instant Pot. It includes a handy chart explaining all of the buttons on the front of the Instant Pot. Many readers tell me they print it out and put it on the fridge.

The Best Store-Bought Bone Broth

If you’re busy you can buy a fantastic bone broth product from Kettle & Fire. I like their beef bone broth, but am absolutely obsessed with their chicken broth and often drink it plain with a pinch of salt before dinner.

Easy Soup Recipes Made with Bone Broth

Here are some of my soup recipes that are incredible with homemade bone broth:

• Roasted Cauliflower Soup
• Chicken “Noodle” Soup
• Butternut Squash Apple Soup

This post is an oldie but goodie from the archives. I first shared this recipe in February 2017.

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