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I had a 'sleep doctor' tell me how to structure my entire day — and I've never felt more energized

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shana at the office

I am, as you probably are too, a sucker for "daily routine" stories.

There's something weirdly satisfying about knowing what time someone else wakes up, what time they eat an apple, and how long they wait between eating the apple and working out — especially if that someone is famous and successful.

Forget working hard and displaying grit — I'm going to eat an apple every day at 4 p.m. and be famous and successful, too! It's the ultimate life hack.

And so when I heard about Dr. Michael Breus' new book, "The Power of When," in which he helps readers figure out their biological predisposition to be a morning person, evening person, or somewhere in between, and then figure out their ideal daily routine based on that predisposition, I was intrigued.

Breus is a clinical psychologist and sleep expert; he calls himself the "sleep doctor." When we spoke by phone in July — Breus has a practice in Los Angeles — he told me that he first started researching this topic when he noticed that his treatments for insomnia weren't working on a select group of his patients.

"What I realized," he said, "is that my patients didn't have insomnia — it turns out they were night owls. At least some of them, anyway."

On weekends and vacations, Breus said, these night owls would stay up until about 1 a.m. and wake up around 8 or 9 a.m. the next day. They'd feel great. But come Monday, they'd start feeling lousy again.

"I realized that their internal chronorhythm had shifted," Breus said, using the scientific term for your body's internal clock.

That realization prompted Breus to consider whether there were other groups of people who weren't simply insomniacs — but who were struggling because their chronorhythms were different from most people's.

Research led Breus to come up with four chronotypes — or four types of preferences for morningness and eveningness.

Breus isn't the first person to study — or write a book about — the science of chronotypes. Most notably, in 2012, the German chronobiologist Till Roenneberg published "Internal Time," in which he popularized the term "social jet lag" to describe the difference between people's sleep schedules on workdays and free days, a.k.a. the difference between how they'd like to structure their days and how they have to structure their days in order not to lose their jobs and friends.

In "The Power of When," Breus makes this research accessible by helping readers figure out which "animal" they are: bear, wolf, lion, or dolphin. (You can also take a diagnostic quiz on his website.) Each animal corresponds to a different chronotype.

About 10% of the population are dolphins: light sleepers, who frequently get diagnosed with insomnia. Another 15 to 20% are lions: classic morning people. Still another 15 to 20% are wolves, who prefer staying up late.

I, as it turns out, am a bear, a chronotype Breus says I share with about half the general population. That means I'm generally a good sleeper; my internal body clock tracks the rise and fall of the sun.

Breus agreed to help me create a daily routine fit for a bear — one that would leave me less tired and more productive than I am now. Over the past two months I've been trying to adopt this new schedule and documenting the effects.

Here's the daily routine Breus outlined for me — and what happened when I tried to follow it. Keep in mind that this schedule won't work for everyone, especially if you have a different chronotype.

SEE ALSO: The best time of day to do everything, from exercising to interviewing for a job

7-7:30 a.m.: Wake up

For the past four years, I've been practicing the same morning routine. I wake up to a 6:30 a.m. alarm and immediately brew a cup of black tea; I spend the next hour or so reading the news before showering and getting ready to leave for work.

The idea behind waking up relatively early is that I allow myself some quiet "me" time before emails and phone calls and the general demands of the day begin.

But the problem here, Breus told me, is twofold. The first is that I'm caffeinating way too early. (I'll say more on that topic later.)

The second is that I'm waking up slightly too early. I told Breus that, on weekends, I typically wake up naturally around 7:30 a.m. and he suggested that I listen to my body and try setting my alarm for between 7 and 7:30 on weekdays, too. Eventually, he said, I wouldn't need the alarm anymore.

I took Breus' advice and reset my alarm for 7 — but somehow I rarely woke up before it went off, and often I was jolted out of a deep sleep. I suspect that 7:30 is closer to my ideal wake-up time — but given that I still enjoy my "me" hour in the morning, I figured I'd start the workday too late if I woke up then.



7:30-8:30 a.m.: Hydrate, shower, and fuel up

Breus pointed out that I was caffeinating way too early. Ideally, he said, if bears are going to caffeinate, they should do so at least 90 minutes after waking up. That's when levels of the stress hormone cortisol — which helps keep you alert — will start naturally decreasing.

Breus told me I'd essentially been using caffeine to stop my body's production of the sleep hormone melatonin. It'll turn off on its own around 7, he told me — no need to do it artificially.

What's more, Breus explained that caffeinated beverages are diuretics — and when we sleep we breathe out about a liter of water, meaning we already wake up dehydrated.

Immediately after waking up, Breus said, I should take five deep breaths — something that rarely happened, given that I was usually racing to turn off my alarm.

Next, he advised drinking a full glass of water while standing in front of the window so that I'm simultaneously hydrating and absorbing sunlight, which naturally curbs the production of melatonin. These directions I always followed, and it did generally help me feel more awake.

Even my hot showers had to go under Breus' new regimen. Cool showers are invigorating because they lower your body temperature, he explained. It helps, too, to listen to upbeat music while bathing — I chose Spotify's pop playlist — because it boosts your mood.

Finally, Breus advised eating a protein-rich breakfast within 60 minutes of waking; carbs tend to make you feel more sleepy. I stuck with yogurt and granola, and generally didn't eat breakfast until about two hours of waking up, when I was already settled at work.

The key here, Breus told me, is consistency. Even on weekends you should maintain the same morning routine, so as not to throw off your body.



9:30-10 a.m.: Caffeinate

By far the most impressive change I saw during my new daily routine was that I no longer needed that cup of black tea first thing in the morning. In fact, I barely needed caffeine at all.

Now, I drink a cup of green tea (which has considerably less caffeine) at around 9:45 a.m., at the office. Anything else makes me jittery.

And though I was at first skeptical that the green tea would help me power through the rest of the day, I'm in fact more energized than I used to be. Most notably, I don't feel the need for a second cup of black tea around 3 p.m., which I often used to.

Breus said skipping the first-thing-in-the-morning coffee (or tea) is probably the change his clients are most resistant to making. But if my experience is any indication, it's not only possible to survive the workday without it once you get accustomed to the change — it's easier.



See the rest of the story at Business Insider

Microsoft's crazy hologram goggles are finally coming to stores — here's a first look (MSFT)

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HoloLens

LAS VEGAS — Microsoft is still hard at work at HoloLens, its super-futuristic goggles that project 3D "holograms" into your field of vision.

But while programmers have been able to pony up a steep $2,999 for an early, developer edition of the HoloLens headset since March 2016, there's been no word on when it'll hit the store shelves for the average consumer.

Well, at this week's 2017 Consumer Electronics Show in Las Vegas, Microsoft gave us a big update:

Microsoft is teaming up with a handful of PC makers who will release their own headsets based on Hololens technology over the next few months.

The headsets will basically do the same thing as Hololens — which Microsoft still isn't providing a timeframe for the availability of a consumer version — but will be made by Dell, Acer, HP, Lenovo and 3Glasses. And they'll be available starting at $299.

“These new head mounted displays will be the first consumer offerings utilizing the Mixed Reality capabilities of Windows 10 Creators Update," says a Microsoft spokesperson.

So while it's unlikely that HoloLens itself will be hitting shelves this year, you'll have your choice of headset that runs the very same software, right in time for Windows 10 to get an update in the first half of this year that adds support for HoloLens-style so-called "mixed reality." 

Dell HMD windows holographic

The headsets are likely to cover a whole gamut of price and performance ranges, much like the PCs that these companies already make. Some will be cheaper than others, depending on the cost of build materials or processing power; some will be high-end monsters. 

Unlike HoloLens, all of these headsets will need to be tethered to a PC to work, which is a big limitation. However, Microsoft promises that PCs that support the headsets will only cost in the neighborhood of $500

It’s too early to tell whether these headsets will provide the same impressive experience as the Microsoft-made HoloLens, which left us wowed when we tested it last year. While the software is the same, the hardware could make a big difference, in the same way that a $1,500 Surface Book laptop is a better experience than a $200 no-name Windows PC.

Still, these headsets already have two major advantages: They'll be way cheaper than the Microsoft version, and you'll actually be able to buy them off the shelf.

The launch of these consumer models will also turn up the heat on competitors like Magic Leap, a well-funded startup building a similar product to HoloLens.

Without further ado, here's your first look at the very first head-mounted displays for Windows 10:

SEE ALSO: Microsoft may have already bested Magic Leap, one of the most anticipated startups of 2017

3Glasses



Acer



Dell



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The 14 aristocrats that are richer than the Queen

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The Queen is undoubtedly rich but there are 14 other aristocrats that dwarf her wealth with their estates and assets. 

The Queen is the 15th richest aristocrat in Britain and actually only the joint 319th wealthiest person in the UK — alongside music mogul Simon Cowell, according to the Sunday Times Rich List for 2016. 

Her fortune is valued at £340 million ($418 million). She gets 15% of the profits from the Crown Estate property portfolio as well as an allowance derived from taxpayer money. She also has an extensive collection of valuable assets, such as art, jewellery, and cars.

But there are several aristocrats that have billions of more pounds than her.

Check out who made the list: 

(All the ages of the people who made the list correspond to the time their fortunes were calculated, which was as of April 24, this year. Since the data was released, the Duke of Westminster died and so the slide has been updated to reflect his heir's claim to his wealth):

14. The Duke of Northumberland

Net worth: £365 million

Age: 59

The Duke (pictured here with his daughter on her wedding day) owes his wealth to inheriting assets, such as Alnwick Castle which has been in the family for more than 700 years. He also has an extensive estates portfolio, including 120,000 acres in Northumberland.



13. Charlotte Townshend

Net worth: £425 million

Age: 61

Townshend is the only other person, other than the Queen, to be allowed to own swans. Her wealth mainly comes from estate companies and farming. Some of the most lucrative estates she owns is 20 acres of land around the affluent Holland Park area in London.



12. The Duke of Sutherland

Net worth: £580 million

Age: 76

Francis Ronald Egerton is the 7th Duke of Sutherland and most of his wealth comes from his art collection and owning 12,000 acres in the Scottish Borders and East Anglia. 



See the rest of the story at Business Insider

The most expensive things you can order on Deliveroo in 12 countries around the world

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Paris   Caviar de Neuvic   Beluga Caviar Selection (50g) & 2 tablespoons of Pearl 9cm

If you're feeling guilty about all the money you spent over the holidays on gifts, food, and drink – which likely included the odd takeaway – it may please you to know that it could be worse.

While the average takeaway tends to be cheaper than a restaurant meal, some delivered food can be even more expensive than fine dining.

We teamed up with British online food delivery company Deliveroo to find out which dishes on the app in 12 different counties come with the biggest price tag.

From sushi platters to fine wines and caviar, see the most over-the-top dishes you can order around the world below, ranked by their price converted to pounds.

12. Madrid, Spain – Champagne and ham sandwiches, £41

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£41 may seem steep for a ham sandwich, but at Bocadillo de Jamón y Champán in Madrid, your Deliveroo order will come with a bottle of Mercier Champagne. 



11. Milan, Italy – Ravioli with foie gras and white truffle, £68

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Order from the Milano truffle lounge Tartufi and Friends and a bowl of ravioli with foie gras and white truffle will set you back a cool £68.



10. Dubai, UAE – Fillet steak, £90

Popular Gaucho is known for its steaks, and if you order the 400g fillet served with either peppercorn, blue cheese, mushroom or béarnaise sauce in Dubai, you'll dish out £90.



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Here's who's going to win at the 2017 Golden Globes — and who should win

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cuba gooding jr people v. oj simpson

All the big hitters from film and television will hobnob this Sunday at the first major award show of the year, the Golden Globes.

In movies, the frontrunners are "Manchester by the Sea" and "Moonlight" in the drama category while over on the comedy/musical side "La La Land" is the favorite (and it could take home awards in multiple categories). 

Over on TV, FX is most likely going to rule the day with drama "The People v. O.J. Simpson" and Donald Glover comedy "Atlanta." But they should watch out for challenges from Netflix's "The Crown," HBO's "Westworld," and Amazon's "Mozart in the Jungle."

Which movies, TV shows, and stars are most likely to hold the gold this year? Here's who we think will be taking home Globes in 2017:

SEE ALSO: The 10 highest-grossing movies of 2016, ranked

DON'T MISS: The 10 best TV shows of 2016, ranked

Best Drama

“Hacksaw Ridge”
“Hell or High Water”
“Lion”
“Manchester by the Sea”
“Moonlight”

What will win: "Moonlight"
The movie has quickly become an award-season darling, adored by critics and audiences alike. It's worthy of the top honor.

What could win: "Manchester by the Sea"
Critics have instantly taken to "Manchester" since it premiered at the Sundance Film Festival early last year. With only 90 or so members in the Hollywood Foreign Press, the movie doesn't have to win over many for it to take the prize. 



Best Comedy/Musical

“20th Century Women”
“Deadpool”
“La La Land”
“Florence Foster Jenkins”
“Sing Street”

What will win: "La La Land"
This incredible modern musical about love and how ambition gets in the way is powerful for so many reasons. It would be a complete shock if it didn't win.

What could win: It's "La La Land" or bust.



Best Director

Damien Chazelle, “La La Land”
Tom Ford, “Nocturnal Animals”
Mel Gibson, “Hacksaw Ridge”
Barry Jenkins, “Moonlight”
Kenneth Lonergan, “Manchester by the Sea”

Who will win: Damien Chazelle ("La La Land")
With Chazelle's imaginative vision and his homage to the musicals of the past, it's hard to see him not winning the award. 

Who could win: Barry Jenkins ("Moonlight")
If the HFPA leans more toward the top dramas of the year, it's likely they would favor Jenkins' powerful story of a man's life through three important stages.



See the rest of the story at Business Insider

11 of the highest-paying jobs at the best companies in America

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Facebook employees happy pride glassdoor

What could be better than working at a company beloved by its employees?

How about getting paid a lot of money to do it?

If this sounds like a dream you want to turn into reality, then Glassdoor is here to help.

The jobs and recruiting site, which recently scanned its massive database of company reviews and ratings from current and former employees to find the 50 best places to work this year across the US, has released a new report featuring a sample of the highest-paying jobs at these companies.

Here are 11 jobs that pay $100,000 a year or more at some of the best places to work in 2017, listed in no particular order:

SEE ALSO: The 50 best places to work in 2017, according to employees

DON'T MISS: The 20 best US cities for finding a job in 2017

Program manager, Texas Instruments

Texas Instruments designs and manufactures semiconductors, which it sells to electronics designers and manufacturers globally.

Median base salary: $115,570

Best Places to Work ranking: No. 42

Some additional perks: Flexible spending account, performance bonus, stock options, 401K plan, charitable gift matching, retirement plan, life insurance, and paid time off.

"At TI, supervisors and mentors take a lot of effort to ensure that they build the next level of technical leaders and thinkers. TI has one of the best work ethics I have seen in my discussion with my peers like providing flexible work hours and schedules based on someone's personal constraints."Current Texas Instruments applications engineer



Brand manager, Nestlé Purina PetCare

Nestlé Purina PetCare is a pet food manufacturer.

Median base salary: $120,277

Best places to work ranking: No. 13

Some additional perks: Stock options, adoption assistance, retirement plan, pension plan, employee discount, mobile phone discount, legal assistance, and performance bonus.

"Competitive salaries, encouraged work-life balance, professional development, and a great culture that makes 'big' feel personal and family friendly."— Current Nestlé Purina PetCare assistant brand manager



Product manager, Adobe

Adobe is a software maker best known for its design and photo-editing software.

Median base salary: $132,564

Best places to work ranking: No. 9

Some additional perks: Performance bonus, equity incentive plan, 401K plan, and stock options.

"Adobe encourages free thinking and decision-making, provided it has a positive impact to the services being delivered, the customer experience, or the company. Employees feel empowered to solve problems."— Current Adobe director



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This $130 ring is actually a panic button in disguise

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Nimb

Anyone whose been in an unsafe situation knows the feeling: the creeping sensation of dread and the worry that you won't be able to get help fast enough, should you need it. 

While smartphones make it easier than ever before to dial 911, and smartwatches include features like SOS, sometimes you just want the people in your life to know where you are before something bad happens. 

Enter Nimb: a panic button disguised as costume jewelry. 

The Nimb ring is designed to be a quick, subtle way to send your location to anyone from friends to emergency personnel to alert them that you're in a dangerous situation.

Here's how it works:

Nimb was cofounded by Kathy Roma, who now serves as the company's communications director. Roma got the idea for Nimb due to an event in her past: She was violently attacked walking down the street, an experience that left her with several scars on her upper body.

Roma was attacked in broad daylight, only a few hundred feet from a police station. She was able to call for help, but not before her throat, chest, and abdomen were slashed. She shares her experience in a video about the product, which you can watch here.



Roma's attack happened in 2000. She says that technology is just now catching up with her dreams to "make the world a safer place for everyone."



Roma's idea is a ring that's designed to be worn like regular jewelry, but is secretly a connected device.

Other startups like Ringly have tapped into the idea of stylish jewelry that connects to your phone — Ringly's lights up and quietly vibrates when you have a notification on your phone — but Nimb's has more of a safety-conscious focus. 



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The 25 most tolerant, progressive, and environmentally friendly countries in the world

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Justin Trudeau boxing

In the wake of Trump's victory in the US election and a vote for Brexit in the EU referendum, expat website Movehub has created a guide for those wanting to move to a more socially liberal country in 2017.

Movehub compared three different studies from 2016 to determine the most liberal nations — the Social Progress Index, the Environmental Performance Index and the World Economic Forum's (WEF) Gender Gap report.

The Social Progress Index examines dozens of categories like religious and LGBT tolerance, affordable housing, press freedom and access to education. The WEF's Gender Gap report looks into gender parity in jobs and education, and the EPI focuses on factors like air pollution and recycling.

Movehub combined the findings to create a comprehensive report on the most socially liberal places in the world.

While Scandinavian countries dominate the top 10, the results throw up some surprises. As the ranking looks at social liberties, countries with struggling economies like Namibia are able to make it into the top 25 because they afford their people more rights than nations with a similar GDP per capita.

From Finland to the Philippines, here are the 25 most socially liberal countries on Earth.

25. Namibia — Namibia comes in 25th on our list, taking a hit on basic human needs and access to education in the Social Progress Index. However, the African nation performed well on personal rights like political freedom and freedom of speech.



24. Austria — Austria came 52nd in the WEF's Gender Gap report, but performed well compared in the Environmental Performance Index, coming in above Ireland and Luxembourg. On the other hand, the Social Progress Index noted the country was falling behind on religious and LGBT tolerance.



23. Philippines — The Phillippines is performing well on gender parity and environmental protection compared to many countries with a similar GDP per capita such as India and Honduras. It received a strong score for academic attainment in the WEF's Gender Gap report, and also has a higher tolerance of homosexuality than its peers according to the Social Progress Index.



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The new 'Resident Evil' game looks like a new 'Resident Evil' movie

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There are few moments in video games that fans remember as vividly as an early scene in the first "Resident Evil" game. Your crew of special agents has split up to explore a seemingly abandoned mansion. You turn a corner and find a humanoid creature bent over another. What's it doing?

It slowly turns to look up at you:

Resident Evil (PlayStation 1)

That crucial scene from the very first "Resident Evil" game on the original PlayStation, which debuted way back in 1996, set the stage for a franchise that's spawned at least 10 games, countless remakes, and a successful film franchise.

On January 24, the latest entry in the "Resident Evil" series will arrive on the PlayStation 4, Xbox One, and PC.

It's called "Resident Evil 7: Biohazard," and it's an incredible demonstration of how far the franchise has come in the past 20 years.

Resident Evil 7: Biohazard

But it's more than another creepy entry in a creepy series; "Resident Evil 7: Biohazard" is a return to the series' roots. Here's what we know:

SEE ALSO: The next major PlayStation 4 exclusive is unbelievably pretty

DON'T MISS: The hottest 50 video games you shouldn't miss in 2017

The first thing to know about "Resident Evil 7: Biohazard" is obvious — it's very pretty:



Much of the game, if not all of it, takes places in an abandoned plantation home. The house is located in the (fictional) town of Dulvey, Louisiana.



The game stars a man named Ethan Winters. He's looking for his wife, Mia, who's gone missing.



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CREDIT SUISSE: Here are 11 ‘darlings’ of the US stock market

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India Commuters Train Crowded

Want to know the most popular US stocks among active fund managers?

A Credit Suisse team led by Lori Calvasina looked at "long only, actively managed" small, mid, and large cap funds to find the answer.

Microsoft was the most crowded US stock with 380 large cap funds holding long positions. Apple and Google followed close behind with the interest of 374 and 358 funds respectively.

The team claims its ranking, as it incorporates holdings of both retail and institutional funds, is more robust than other studies.

It advised against owning too many crowded stocks for reasons including the ongoing outflow of funds from active to passive management.

We present the 11 most popular US stocks among large cap funds below.

1. Microsoft

Ticker: MSFT

Industry group: Software & Services

Market cap: 483.2 billion

No. of large cap funds: 380

4Q '16 performance: 7.9%

Source: Credit Suisse



2. Apple

Ticker: AAPL

Industry group: Tech hardware & Equipment

Market cap: 617.6 billion

No. of large cap funds: 374

4Q '16 performance: 2.5%

Source: Credit Suisse



3. Google

Ticker: GOOGL

Industry group: Software & Services

Market cap: 539.1 billion

No. of large cap funds: 358

4Q '16 performance: -1.4%

Source: Credit Suisse



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A dermatologist reveals the 9 products she uses on her own skin

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washing cleaning face

The INSIDER Summary:

• Dr. Marisa Garshick is a dermatologist specializing in general medical dermatology.
• She recommends Neutrogena facewash and lots of Cerave moisturizer.
• Her favorite shortcuts are glycolic peel wipes, thermal spring water, and micellar oil.



Walking through the skincare section of any drug or department store presents an overwhelming number of choices. To help narrow down the options, we asked a dermatologist what she keeps in her medicine cabinet at home and uses on her own skin.

Dr. Marisa Garshick is a dermatologist at MCDS: Medical Dermitology and Cosmetic Surgery in Manhattan. She specializes in general medical dermatology, treating everything from acne to psoriasis to skin cancer, and graciously let us raid her shelves.

If it's good enough for her, it's good enough for us.

Garshick starts the day off with this gentle cleanser.

Buy it here



She says that moisturizer with an SPF of 30 or higher is important year-round.

"People will often think that in the wintertime you don't need it, but you still need sunscreen every day," she said. "Using it in a moisturizer is a great way to get it."

Buy it here



For a glycolic peel at home and on the go, she recommends individually-wrapped pads.

A glycolic peel exfoliates skin to prepare it for the rest of your routine.

Buy it here



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The 25 best pies in America, ranked

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Summer House Santa Monica pumpkin chiffon pie

There's arguably no dessert more comforting than a piece of pie.

We asked Yelp to help us find the tastiest slices across the country.

To create this list, Yelp took several things into consideration:

• A restaurant's number of reviews and its star rating.
• Reviews and photos that mention pie.

From coconut cream pie in Pennsylvania to blueberry peach pie in Texas, here are the pies worth traveling for.

25. Dark chocolate pecan praline pie, Se7en Bites, Orlando, Florida

"... If you want to taste what easily may become your favorite dessert of all time, the dark chocolate pecan pie... Oh wow. "- Yelp user Mary F



24. Peach blueberry pie, Fredericksburg Pie Company, Fredericksburg, Texas

"...The peach blueberry — the BEST CRUST EVER, offering the perfect texture and flakiness. The fruit was perfectly sweet."- Yelp user Jenny L



23. Caramel apple pie, Pie Snob, Phoenix, Arizona

"Before Pie Snob, I was not even a pie person, but for some reason I wanted to have a pie at my Thanksgiving, so we ordered the caramel apple. Needless to say, it was the best pie I have ever had in my life. We order one for every Thanksgiving, every Christmas, and any time family comes out. Truly amazing."- Yelp user Jessica W



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Here's what 'Arrival' looks like without the giant alien landing sites

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Arrival movie before after

"Arrival" was 2016's most inventive sci-fi movie. And one of its biggest features are the mysterious alien "landing sites."

The big egg-like features weren't the only thing added with special effects. The visual effects artists also added roads, trees, cars, and all sorts of things to create the movie's specuacular landscape shots.

Take a look at some of these before-and-after stills, taken from a making-of video published by Oblique FX, a Montreal-based visual effects firm that worked on the film. You can see just how much the movie was made through visual effects.

The big landing site wasn't there in this beautiful shot.



But the fog was real.

"That shot was a total gift: All that fog appeared out of nowhere,"Bradford Young, the cinematographer on "Arrival" told Variety. "We cleared a ridge line and there it was, that fog rolling off the St. Lawrence. It was like, ‘Hold on, is this really happening?’ That’s all in camera. It’s one of those happy accidents where the movie gods are looking out for you. An aerial shot that was just going to be the most mundane shot in the history of cinema turns into something really special.”



They also designed the ship's underside, for when the human characters go in.



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Why becoming bilingual should be your New Year's resolution

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The Insider Picks team writes about stuff we think you'll like. Business Insider has affiliate partnerships so we get a share of the revenue from your purchase.

Church of the Saviour on Spilled Blood in St. Petersburg in winterLearning a new language is a resolution worth keeping in 2017. 

We've previously written about how learning a new language could lead to a higher salary as well as better job prospects.

That being said, there are other little known benefits of being fluent in two or more languages. 

Research has shown that bilinguals are better at multitasking, have better mental flexibility, and a greater ability to focus, not to mention a tendency to be more tolerant than those who speak only one language.

In the workplace, those are all invaluable skills to have. 

Speaking several languages also has health benefits. For instance, it diminishes the risks of mental illness as it's also a great brain workout. It also makes it easier to travel abroad, giving you a different perspective on the world.

That said, learning a new language is hard if you don't have the money to spare to pay for a personal tutor. Luckily, Udemy are offering £10 courses throughout January, to make it easier for you to take up a new language from the comfort of your home, and without breaking the bank. 

We rounded up seven of our favourite language courses below. You can also browse the languages which are easiest to learn for English speakers

"Conversational Spanish Made Easy"

Spanish is one of the "super languages" in the modern world, as it is one of the most spoken worldwide. It also happens to be a fairly easy language to learn for British speakers, as it is spoken just like it is written. 

Conversational Spanish Made Easy, £10 (originally £145) [93% off]



"An Intro to Learning French Through Stories & Conversation"

The English vocabulary has more than 8,000 French-derived words, making learning vocabulary fairly easy. Not only that, but the geographical proximity of the country also makes it one of the most useful for British people to learn given Britain's close ties with France. 

An Intro to Learning French Through Stories & Conversation, £10 (originally £100) [90% off]



"German Made Simple: A Complete Course for Serious Learners"

German and English have the same roots as English, but it is fairly hard for British people to learn given the complicated grammar. Luckily, this course makes it easy for beginners to learn German by laying the fundamentals of the language out in an understandable format. 

That said, although it's a difficult one to learn, it's also one of the most in-demand languages in the workplace. This means that if you undertake it, you might get rewarded with a higher salary. 

German Made Simple: A Complete Course for Serious Learners, £10 (originally £150) [93% off]



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We tried the 'vile and amazing' tacos that Jack in the Box sells millions of every year

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Jack in the Box made headlines this week for its most popular item, a pair of tacos that costs just 99 cents. The fast-food chain, famous for its burgers, sells 554 million tacos a year — or about 1,055 units a minute — according to an investigation by The Wall Street Journal.

You might also be surprised to learn that these pockets of beef filling, cheese, lettuce, and salsa have been called "vile and amazing." One customer compared the taco to a "wet envelope of cat food." And yet, the customer told the Journal he's become addicted to the company's deep-fried hangover food.

We visited a Jack in the Box location in downtown San Francisco to try out he tacos. Here's what we thought.

SEE ALSO: America has a love-hate relationship with a burger chain's infamous deep-fried taco

People across the US can't stop eating the tacos at Jack in the Box, a fast-food restaurant chain with locations in almost a dozen states — despite the tacos' abhorrent reputation.

Source: Wall Street Journal



The moment we peeled our soggy taco envelopes from the bag, we knew this could go one of two ways: Either it was a delicious grease-fest, or a nauseating caloric adventure.



It was not love at first sight.



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16 stunning photos that will make you want to travel to Canada

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Canada is calling.

This week, The New York Times named Canada the number-one place to visit in 2017. One reason: the Canadian government has made it free to visit any of the country's more than 200 national parks, historic sites, and marine conservation areas for all of 2017, in honor of its 150th anniversary of confederation.

Another reason is that the weak Canadian dollar makes it an especially economical destination for American travelers.

The timing is appropriate. Just after the US presidential election in November, many Americans were looking for ways to move to Canada and become citizens. The Government of Canada's immigration website even crashed as the US election results came in.

So whether you're leaving your home country for good or just looking to get away for a while, here are 16 things to do in the Great White North.

SEE ALSO: 11 warm places you can travel to this winter without worrying about Zika

DON'T MISS: The best places for Americans to live in Canada

With a population of about 2.6 million, Toronto is Canada's largest city, with world-class restaurants, museums, universities and historic districts.



Dine on inventive small plates at Chef Lorenzo Loseto's George Restaurant, one of the best restaurants in Toronto. Menu highlights include an ahi tuna wrapped in sweet potato and a Cornish hen served with goat cheese and broccoli.



If skiing is your hobby of choice, Whistler in British Columbia has some of the best slopes in the world.



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AMC released 14 mysterious new images teasing 'The Walking Dead' return — here's what they may mean

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Warning: There are spoilers and speculation ahead for "The Walking Dead."

"The Walking Dead" doesn't return to AMC in February, but it's never early enough to get excited about the second half of its seventh season.

While one exclusive image has been revealed over at TVLine, we haven't seen a lot of new images for the new season featuring the group. Meanwhile, the network has released a series of vaguely mysterious promo photos to pique interest. 

The 15 images don't include any faces, but reveal a lot of random objects, places, and some cleverly lined-up shadows of people with guns.

So, what does it all mean? Well, some of it may mean nothing in particular. Some of these photos seem really random and the exact sort of marketing stunt meant to get fans talking. Though ratings for the zombie hit are still among the highest on TV, it's not a secret that the show's numbers have been taking a hit week after week. Maybe these photos are a way to get fans invested again.

However, with over a month left until the zombies, Rick, and Negan return, I like to think these images could be full of vague hints at what's to come in the latter half of season seven. Knowing that Rick and the gang are going to start recruiting other communities to take down the Saviors, there's plenty to read into here.

Let's get to speculating!

1. This eerie hand print on a white wall.

What we're looking at: Just any old bloody or muddy hand print.

What it may mean: Are we in store for more bloodshed? (Undoubtedly.) If we had to guess, this looks like one of the homes in Alexandria. Has some kind of accident taken place where someone was injured? That print looks like it was made in haste — the entire handprint isn't even there.

Perhaps the Saviors came back and things go awry again, though it seems like it may be too soon for that. Or maybe it's just a reminder of those who have been lost in Alexandria as of late. RIP Olivia.



2. Ah, yes, cantaloupe. Because this is the image we need right now while waiting for a show about zombies to return.

What we're looking at: Just some melons in, what appears to be, a crate.

What it may mean: In all seriousness, this could be representative of a few things. It may be a hint at the Kingdom joining forces with Rick to take down the Saviors. It could just be a simple reference to the fact that the Kingdom is a great source of food during the zombie apocalypse and one that will come in hand in the future.

It can also suggest the ongoing trading deals the various communities have with the Saviors. The deal is for them to take half of everything you have. 

Or maybe it means some heads will be rolling. You choose!



3. All right, now we're getting somewhere. What's going on with this grave?

What we're looking at: An open grave. Maybe it's a freshly dug one or is it a previous one that's been dug up? It's also not clear what the setting of this location is. I thought it may be the burned mattress location Michonne stumbled upon, but that doesn't look right. 

What it may mean: Oh boy. Where do we start?

We did just see a few deaths so the most obvious, immediate answer is that this is a newly dug grave for Olivia or someone else. Maybe it's a new grave that was dug at the Sanctuary for Fat Joey. (Daryl is in so much trouble when Negan finds him!)

Perhaps it's just a symbol hinting that more death is coming or that one specific death is coming.

Or you know what, maybe Glenn clawed his way out and ... I'm kidding. There's no way Glenn is alive. I'm really baffled by the background in this image which may or may not be significant. If anyone has any ideas, I'm all ears.



See the rest of the story at Business Insider

Here's what Elon Musk, Richard Branson, and 29 other successful people ask job candidates during interviews

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Many of the most successful people have gotten job interviews down to a science.

They're not in the habit of wasting time with dumb or irrelevant queries.

In fact, they often have one favorite go-to question they like to ask. This typically reveals everything they need to know about a job candidate.

Here are 31 of those questions.

Jacquelyn Smith, Alison Griswold, and Vivian Giang contributed to previous versions of this article.

SEE ALSO: 9 things hiring managers should never ask about in a job interview

DON'T MISS: Here are the personal interview questions one CEO asks during every job interview

'What didn't you get a chance to include on your résumé?'

Virgin Group founder Richard Branson explains in his new book "The Virgin Way: Everything I Know About Leadership," that he isn't a fan of the traditional job interview, reports Business Insider's Richard Feloni.

"Obviously a good CV is important, but if you were going to hire by what they say about themselves on paper, you wouldn't need to waste time on an interview," Branson writes. That's why he likes to ask: What didn't you get a chance to include on your résumé?



'Are you the smartest person you know?'

As Dartmouth business professor Sydney Finkelstein describes in his new book, "Superbosses," Oracle executive chairman and CTO Larry Ellison makes a point of only hiring exceptionally talented and extremely intelligent employees, and consequently coached his coached his recruiters to ask new college graduates this question.

If the candidate answered "yes," they'd get hired. If they answered "no," the recruiter would ask, "Who is?" Then they'd try to hire that other person instead, Business Insider previously reported.

According to Finkelstein, superbosses like Ellison are confident enough in their own abilities that they aren't worried about employees outshining them, and they aim to hire people who are more intelligent than they are because those employees will challenge them to come up with better ideas and solutions to problems.



'On a scale of one to 10, how weird are you?'

One of Zappos' core values is to "create fun and a little weirdness," Tony Hsieh, CEO of the company, tells Business Insider.

To make sure he hires candidates with the right fit, Hsieh typically asks the question: "On a scale of one to 10, how weird are you?" He says the number isn't too important, but it's more about how people answer the question. Nonetheless, if "you're a one, you probably are a little bit too straight-laced for the Zappos culture," he says. "If you're a 10, you might be too psychotic for us."

Another question Zappos usually asks candidates is: "On a scale of one to 10, how lucky are you in life?" Again, the number doesn't matter too much, but if you're a one, you don't know why bad things happen to you (and probably blame others a lot). And if you're a 10, you don't understand why good things always seem to happen to you (and probably lack confidence).



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The 10 conflicts to watch in 2017

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The world is entering its most dangerous chapter in decades. The sharp uptick in war over recent years is outstripping our ability to cope with the consequences. From the global refugee crisis to the spread of terrorism, our collective failure to resolve conflict is giving birth to new threats and emergencies. Even in peaceful societies, the politics of fear is leading to dangerous polarization and demagoguery.

It is against this backdrop that Donald Trump was elected the next president of the United States — unquestionably the most important event of last year and one with far-reaching geopolitical implications for the future. Much has been said about the unknowns of Trump’s foreign-policy agenda.

But one thing we do know is that uncertainty itself can be profoundly destabilizing, especially when it involves the most powerful actor on the global stage. Already, jittery allies from Europe to East Asia are parsing Trump’s tweets and casual bluster. Will he cut a deal with Russia over the heads of Europeans? Will he try to undo the Iran nuclear accord? Is he seriously proposing a new arms race?

Who knows? And that is precisely the problem.

The last 60 years have suffered their share of crises, from Vietnam to Rwanda to the Iraq War. But the vision of a cooperative international order that emerged after World War II, championed and led by the United States, has structured relations between major powers since the end of the Cold War.

That order was in flux even before Trump won the election. The retrenchment of Washington, for both good and ill, began during Barack Obama’s presidency. But Obama worked to shore up international institutions to fill the gap. Today, we can no longer assume that a United States shaped by “America first” will provide the bricks and mortar of the international system. U.S. hard power, when not accompanied and framed by its soft power, is more likely to be perceived as a threat rather than the reassurance that it has been for many.

Brexit supporters form a counter demonstration as Pro-Europe demonstrators protest during a

In Europe, uncertainty over the new U.S. political posture is compounded by the messy aftermath of Brexit. Nationalist forces have gained strength, and upcoming elections in France, Germany, and the Netherlands will test the future of the European project. The potential unraveling of the European Union is one of the greatest challenges we face today — a fact that is lost amid the many other alarming developments competing for attention. We cannot afford to lose Europe’s balancing voice in the world.

Exacerbated regional rivalries are also transforming the landscape, as is particularly evident in the competition between Iran and the Persian Gulf countries for influence in the Middle East. The resulting proxy wars have had devastating consequences from Syria to Iraq to Yemen.

Many world leaders claim that the way out of deepening divisions is to unite around the shared goal of fighting terrorism. But that is an illusion: Terrorism is just a tactic, and fighting a tactic cannot define a strategy. Jihadi groups exploit wars and state collapse to consolidate power, and they thrive on chaos. In the end, what the international system really needs is a strategy of conflict prevention that shores up, in an inclusive way, the states that are its building blocks. The international system needs more than the pretense of a common enemy to sustain itself.

With the advent of the Trump administration, transactional diplomacy, already on the rise, looks set to increase. Tactical bargaining is replacing long-term strategies and values-driven policies. A rapprochement between Russia and Turkey holds some promise for reducing the level of violence in Syria. However, Moscow and Ankara must eventually help forge a path toward more inclusive governance — or else they risk being sucked ever deeper into the Syrian quagmire. A stable Middle East is unlikely to emerge from the temporary consolidation of authoritarian regimes that ignore the demands of the majority of their people.

Donald Trump

The EU, long a defender of values-based diplomacy, has struck bargains with Turkey, Afghanistan, and African states to stem the flow of migrants and refugees — with worrying global consequences. On the other hand, Europe could take advantage of any improvement in U.S.-Russia relations to reset arms control for both conventional and nuclear forces, which would be more opportune than opportunistic.

Beijing’s hardheaded approach in its relationship with other Asian countries and with Africa and Latin America shows what a world deprived of the implicit reassurance of the United States will look like.

Such transactional arrangements may look like a revival of realpolitik. But an international system guided by short-term deal-making is unlikely to be stable. Deals can be broken when they do not reflect longer-term strategies. Without a predictable order, widely accepted rules, and strong institutions, the space for mischief is greater.

The world is increasingly fluid and multipolar, pushed and pulled by a diverse set of states and nonstate actors — by armed groups as well as by civil society. In a bottom-up world, major powers cannot single-handedly contain or control local conflicts, but they can manipulate or be drawn into them: Local conflicts can be the spark that lights much bigger fires.

Whether we like it or not, globalization is a fact. We are all connected. Syria’s war triggered a refugee crisis that contributed to Brexit, whose profound political and economic consequences will again ripple outward. Countries may wish to turn inward, but there is no peace and prosperity without more cooperative management of world affairs.

This list of 10 conflicts to watch in 2017 illustrates some of the broader trends but also explores ways to reverse the dangerous dynamics.

SEE ALSO: Here's what we think is going to happen in 2017

Syria & Iraq

After nearly six years of fighting, an estimated 500,000 people killed, and some 12 million uprooted, Syrian President Bashar al-Assad appears likely to maintain power for now, but even with foreign backing his forces cannot end the war and regain total control.

This was evident in the recent recapture of Palmyra by the Islamic State, just nine months after a Russian-backed military campaign had expelled the group. Assad’s strategy to cripple the non-jihadi opposition has worked to empower radical Islamist groups like the Islamic State and Jabhat Fateh al-Sham (formerly the Nusra Front).

Non-jihadi rebels have been further weakened by the recent defeat in Aleppo; they remain fractious and undermined by their state backers’ divergent approaches.

The regime’s December recapture of eastern Aleppo marked a cruel turning point, with the regime and its allies succeeding by relentlessly besieging and bombarding civilians. Western diplomats expressed horror and outrage yet failed to muster a concrete response.

The evacuation of civilians and rebels ultimately proceeded, haltingly, only after Russia, Turkey, and Iran struck a deal. This troika followed up with a meeting in Moscow to “revitalize the political process” for ending the war. Neither the United States nor the United Nations was invited or even consulted.

A cease-fire deal brokered by Russia and Turkey at the end of December appeared to fall apart within days, as the regime continued military offensives in the suburbs of Damascus. Despite the significant challenges ahead, this new diplomatic track opens the best possibility for reducing the level of violence in Syria.

The war against the Islamic State is likely to continue, and there is an urgent need to ensure it will not fuel further violence and destabilization. In Syria, two competing efforts against the group — one led by Ankara, the other by the Syrian affiliate of the Kurdistan Workers’ Party (PKK) — are entangled with the conflict between the Turkish state and PKK inside Turkey.

Washington has backed both efforts while trying to minimize direct clashes between them. The incoming Trump administration should prioritize de-escalating the conflict between its Turkish and Kurdish partners above the immediate capture of territory from jihadis. If violence between the two spirals, the Islamic State will be the first to gain.

The Islamic State still claims a caliphate across parts of Iraq and Syria, although it has lost significant territory over the past year. Even if it is defeated militarily, it or another radical group may well re-emerge unless underlying governance issues are addressed. The Islamic State itself grew from a similar failure in Iraq.

It is spreading an ideology that is still mobilizing young people across the globe and poses threats well beyond the borders of Iraq and Syria, as recent attacks in Istanbul and Berlin have shown.

In Iraq, the fight against the Islamic State has further undermined the state’s ability to govern, caused enormous destruction, militarized youth, and traumatized Iraqi society. It has fragmented Kurdish and Shiite political parties into rival factions and paramilitary forces dependent on regional backers and competing over Iraq’s resources.

The fight to defeat the Islamic State, whose rise has fed on deep grievances among Sunni Arabs, has compounded the damage done by the group’s rule. To avoid worse, Baghdad and the Kurdistan Regional Government need support and pressure to rein in paramilitary groups.

Success in the current U.S.-backed military campaign to retake Mosul, if mishandled, could turn into failure. Besides the regular Iraqi Army, special counterterrorism forces, and federal police who are leading the effort inside the city, local groups are also involved, seeking spoils of victory.

Moreover, Iran and Turkey are competing for influence by using local proxies. The longer the battle drags on, the more these various groups will exploit opportunities to gain strategic advantage through territorial control, complicating a political settlement.

Iraq, with support from the United States and other partners, should continue military and logistics support to Iraqi forces pushing into the city and establish locally recruited stabilization forces in areas retaken from the Islamic State to ensure that military gains are not again lost. They will also need to jump-start governance involving local, and locally accepted, political actors.



Turkey

A New Year’s Day attack in Istanbul — which killed at least 39 people — seems like a harbinger of more violence to come. The Islamic State claimed responsibility for the attack, a departure from the group’s general practice in Turkey that could signal an escalation.

In addition to worsening spillover from the wars in Syria and Iraq, Turkey also faces a spiraling conflict with the PKK. Politically polarized, under economic strain, and with weak alliances, Turkey is poised for greater upheaval.

The conflict between the state and PKK militants continues to deteriorate following the collapse of a cease-fire in July 2015. Since then, the PKK conflict has entered one of the deadliest chapters in its three-decade history, with at least 2,500 militants, security forces, and civilians killed as both sides opt for further escalation.

Clashes and security operations have displaced more than 350,000 civilians and flattened several city districts in Turkey’s majority Kurdish southeast. A PKK-linked double bomb attack killed 45 people near a soccer stadium in Istanbul in December. In response, the government is once again jailing representatives of the Kurdish movement, blocking a crucial channel to a political settlement that must include fundamental rights protections for Kurds in Turkey.

Though rooted in local sentiments, the escalation is also driven by Ankara’s growing concern over Kurdish gains in northern Syria and Iraq. This, and the danger posed by the Islamic State, persuaded Ankara to send its first detachments of troops into both countries, sucking it further into the Middle East maelstrom.

Domestically, President Recep Tayyip Erdogan’s government continues its crackdown on political opposition and dissent and is pushing for constitutional changes to usher in a presidential system— likely to be put to a public referendum in early spring. In the wake of the coup attempt last July, the government launched a massive crackdown, purging more than 100,000 officials.

Turkey’s Western allies, though dependent on a strong NATO partner on Europe’s southern border, have been strongly critical of the government’s authoritarian bent. This adds to the tensions created by stagnating negotiations between the EU and Ankara over Turkey’s accession to the bloc.

In November, Erdogan responded angrily to criticism from Brussels, threatening to tear up the March 2016 refugee deal by which Ankara agreed to prevent the flow of Syrian refugees from moving onward to Europe. More than 2.7 million Syrian refugees are currently registered in Turkey; their integration poses significant challenges for the state and for host communities.

Relations with Washington are strained by Turkey’s military escalation with U.S.-allied Kurdish forces in Syria and by Turkey’s call for Washington to extradite alleged coup mastermind Fethullah Gulen. Ankara has reached an uneasy rapprochement with Moscow, and the December assassination of Russia’s ambassador to Turkey has, for the moment, brought the two countries closer together.

Ankara is increasingly downplaying its Western alliances and scrambling to make arrangements with Russia and Iran. However, Turkey and Iran are still on a dangerous course, fueled by profound disagreement over their respective core interests in Iraq and Syria.



Yemen

The war in Yemen has created another humanitarian catastrophe, wrecking a country that was already the poorest in the Arab world. With millions of people now on the brink of famine, the need for a comprehensive cease-fire and political settlement is ever more urgent.

Yemenis have suffered tremendous hardships from air bombardments, rocket attacks, and economic blockades. According to the U.N., approximately 4,000 civilians have been killed, the majority in Saudi-led coalition airstrikes. All parties to the conflict stand accused of war crimes, including indiscriminate attacks on civilian areas.

Saudi Arabia entered the conflict in March 2015 to counter advances made by the Houthis, a predominantly Zaydi Shiite militia viewed by Riyadh as a proxy for its archrival, Iran. Although the Houthis are not closely tied to Iran, it serves Tehran’s interests to have Saudi Arabia stuck in a vicious stalemate in Yemen.

Both sides appear locked in a cycle of escalating violence and provocations, derailing U.N. peace talks. In November, the Saudi-backed Yemeni government led by President Abed Rabbo Mansour Hadi rejected the U.N.’s proposed roadmap.

That same month, the Houthi movement and its allies, mainly forces under former President Ali Abdullah Saleh, formed a new government. Despite the challenges, it may still be possible to convince the parties to accept the roadmap as the basis for a compromise that would end regional aspects of the war and return it to an inter-Yemeni process.

Much depends on Saudi Arabia’s calculations and the willingness of its international sponsors, especially the United States and Britain, to encourage Riyadh to fully support the political compromise on offer. Failure to get the process back on track carries risks for all involved, as violent jihadi groups, including al Qaeda in the Arabian Peninsula and the Islamic State, are thriving in Yemen’s chaos.



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These Lego-style classrooms were built in a few weeks with only a screwdriver

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It's hard to grow a school without adding more space for students.

It's a problem that Alfred de Vigny and Rollinat— two private high schools in Indre-et-Loire, France — ran into when they wanted to expand their admissions capacity. The schools needed more classrooms, but the cost and time needed to expand the existing buildings was more than they could afford.

The schools instead decided to build two PopUp Houses, customizable structures made from stackable blocks (kind of like Legos), to serve as satellite classroom buildings. Designed by the French architecture firms Multipod Studio and Arc A3 Sud Touraine, the PopUp buildings each took about two weeks to construct. The whole process of designing, ordering, and building happened in four months total, with the second building complete in December 2016.

Check out photos below.

SEE ALSO: This Lego-style home was built in a few weeks with just a screwdriver

The PopUp building for Rollinat High School measures 1,614 square feet and includes two connected classrooms. The building for Alfred de Vigny has three classrooms and is 2,422 square feet.



Here's an aerial view of Rollinat High School. The satellite PopUp classroom building sits in one of its parking lots.



The construction process is a lot like building with Legos. The buildings are made from stacked recyclable wooden panels and insulation blocks, all held together with wood screws, Multi-pod Studio co-founder Corentin Thiercelin tells Business Insider.

Anyone can order a PopUp House online. They cost between $1,200 and $1,900 per square meter, depending on the quality of the materials and amenities. Once a home is ordered, Multi-pod Studio sends along building instructions (an additional $1,640 fee) and a construction team.

The teams would not disclose how much each classroom building cost.



See the rest of the story at Business Insider
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