Diet Short Quotes

Our society does reward beauty on the outside over health on the inside. Women must not be blamed for choosing short-term beauty "fixes" that harm our long-term health, since our life spans are inverted under the beauty myth, and there is no great social or economic incentive for women to live a long time. A thin young woman with precancerous lungs [who smokes to stay thin] is more highly rewarded socially that a hearty old crone. Spokespeople sell women the Iron Maiden [an intrinsically unattainable standard of beauty used to punish women for their failure to achieve and conform to it]and name her "Health": if public discourse were really concerned with women's health, it would turn angrily upon this aspect of the beauty myth.

at eleven years old the doctor weighed me & afterwards, my mother told me i was too fat & that i needed to go on a diet immediately. for an entire year, food barely passed through my lips. i did not even allow myself to take a sip of water because i wanted to be so thin that i could blow away with the slightest breeze— disappear. i dropped sixty pounds in a few short months & i had to wear long sleeves to cover up the “cat scratches.”   - everybody told me how good i looked, though.

It’s never too late to start eating well. A good diet can reverse many of those conditions as well. In short: change the way you eat and you can transform your health for the better.

It is not as if farming brought a great improvement in living standards either. A typical hunter-gatherer enjoyed a more varied diet and consumed more protein and calories than settled people, and took in five times as much viatmin C as the average person today.

And I hope we can all agree that aiming for “perfect” is nothing short of bananapants.

Here are the two things I have come to believe about diets: 1. Almost any diet works in the short term. 2. Almost no diets work in the long term

So, what is my prescription for good health? In short, it is about the multiple health benefits of consuming plant-based foods, and the largely unappreciated health dangers of consuming animal-based foods, including all types of meat, dairy and eggs.

Part of the reason people could eat so well was that many foods that we now think of as delicacies were plenteous then. Lobsters bred in such abundance around Britain's coastline that they were fed to prisoners and orphans or ground up for fertilizer.

If you avoid the killer diseases and keep the degenerative ones under control with sensible diet and exercise and whatever chemotherapy you need to stay in balance, you can live nearly forever.

It is found easier, by the short-sighted victims of disease, to palliate their torments by medicine, than to prevent them by regimen.

Yesterday the paper had a "short" summary of the places where Jews are not allowed! I can better mention where they are still aloud: "in their houses and in the streets!" God, punish those who are persecuting the people you chose and to whom Jesus also belonged. -From the diary of Diet Eman

Some of my scientific friends and colleagues confess that they cannot for the life of them see why I don't abandon ship and join them. The short answer is that I have managed, by straddling the boundaries, to have the best of both worlds. By working with scientists I get a rich diet of fascinating and problematic facts to think about, but by staying a philosopher without a lab or a research grant, I get to think about all the theories and experiments and never have to do the dishes

Most Eugenists are Euphemists. I mean merely that short words startle them, while long words soothe them. And they are utterly incapable of translating the one into the other, however obviously they mean the same thing. Say to them "The persuasive and even coercive powers of the citizen should enable him to make sure that the burden of longevity in the previous generation does not become disproportionate and intolerable, especially to the females"; say this to them and they will sway slightly to and fro like babies sent to sleep in cradles. Say to them "Murder your mother," and they sit up quite suddenly. Yet the two sentences, in cold logic, are exactly the same. Say to them "It is not improbable that a period may arrive when the narrow if once useful distinction between the anthropoid homo and the other animals, which has been modified on so many moral points, may be modified also even in regard to the important question of the extension of human diet"; say this to them, and beauty born of murmuring sound will pass into their face. But say to them, in a simple, manly, hearty way "Let's eat a man!" and their surprise is quite surprising. Yet the sentences say just the same thing.

It is not as if farming brought a great improvement in living standards either. A typical hunter-gatherer enjoyed a more varied diet and consumed more protein and calories than settled people, and took in five times as much vitamin C as the average person today. Even in the bitterest depths of the ice ages, we now know, nomadic people ate surprisingly well—and surprisingly healthily. Settled people, by contrast, became reliant on a much smaller range of foods, which all but ensured dietary insufficiencies.

There is no reason to be alarmed by benign, occasional, short-term hunger. Given base-level good health, you will not perish. You won’t collapse in a heap and need to be rescued by the cat. Your body is designed to go without food for longish periods, even if it has lost the skill through years of grazing, picking, and snacking. Research has found that modern humans tend to mistake a whole range of emotions for hunger.6 We eat when we’re bored, when we’re thirsty, when we’re around food (when aren’t we?), when we’re with company, or simply when the clock happens to tell us it’s time for food. Most of us eat, too, just because it feels good. This is known as hedonic hunger,

The dark side of tracking a particular behavior is that we become driven by the number rather than the purpose behind it. If your success is measured by quarterly earnings, you will optimize sales, revenue, and accounting for quarterly earnings. If your success is measured by a lower number on the scale, you will optimize for a lower number on the scale, even if that means embracing crash diets, juice cleanses, and fat-loss pills. The human mind wants to “win” whatever game is being played. This pitfall is evident in many areas of life. We focus on working long hours instead of getting meaningful work done. We care more about getting ten thousand steps than we do about being healthy. We teach for standardized tests instead of emphasizing learning, curiosity, and critical thinking. In short, we optimize for what we measure. When we choose the wrong measurement, we get the wrong behavior. This is sometimes referred to as Goodhart’s Law. Named after the economist Charles Goodhart, the principle states, “When a measure becomes a target, it ceases to be a good measure.

Satisfying news hunger no longer involves a twice daily diet of a morning newspaper and evening TV news bulletin: news comes in snack-form

If a metal or ion has a function in the body, it must be provided by the diet, since it is not possible to convert one chemical element into another.

A typical hunter-gatherer enjoyed a more varied diet and consumed more protein and calories than settled people, and took in five times as much vitamin C as the average person today.

I don’t care if you eat worms and cardboard; if you eat 35% fewer calories, you will lose weight and your cholesterol levels will improve50 in the short run, but that is not to say that worms and cardboard form a healthy diet.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

Cutting carbs, fats, or calories (dieting) is like trying to hold your breath.  The longer you do it, the more your body resists it until you finally gasp for air – taking in more than ever to overcome the short-term deficit you induced.

The three-fold increase in obesity in less that a quarter of a century cannot be the result of genetic change in the population. Rather, it is the result of increased availability and consumption of food, coupled with decreased physical activity.

once believed that a published author must be an Olympian being—a wise or at least worldly philosopher-god who rises at noon, feeds his muse a diet of scotch/rocks, and debauches his soul into the keys of a rusty Underwood Noiseless while the rest of the world sleeps.

People seem to be better able to deal with coming up short on positive goals than negative ones. So framing your subgoals as things you want to accomplish, rather than avoid, can help you escape the fatalistic, black-and-white thinking that can subvert your longer-term goals.

A Donkey having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, “The dew.” The Donkey resolved that he would live only upon dew, and in a short time died of hunger.

It was a world of fine shadings and the nicest proportions, where impulse seldom set a blundering foot, and the feast of reason was undisturbed by an intemperate flow of soul. To such a banquet his wife naturally remained uninvited. The diet would have disagreed with her, and she would probably have objected to the other guests.

Writing short stories hasn’t gotten easier for me over the years; it’s gotten harder. The time to do them has shrunk, for one thing. They keep wanting to bloat, for another (I have a real problem with bloat—I write like fat ladies diet). And it seems harder to find the voice for these tales—all too often the I-Guy just floats away.

A host of other matters that affect the lives of many LGBTQ people—among them, health care, senior centers, immigration, poverty, homelessness, diet, and education—are currently given short shrift. Even those issues still being partially addressed, like hate crime legislation, are of uncertain relevance (and even potential harm) to much of the queer population.

Not one of those big-city thirty-nine-year-olds who deal with their midlife crisis by buying ridiculously expensive cycling shorts and swimming caps because they have a black hole in their soul that devours Instagram pictures, more the sort of thirty-nine-year-old whose daily consumption of cheese and carbohydrates was more likely to be classified medically as a cry for help rather than a diet.

The upshot of all this work can be summarized as follows: short sleep (of the type that many adults in first-world countries commonly and routinely report) will increase hunger and appetite, compromise impulse control within the brain, increase food consumption (especially of high-calorie foods), decrease feelings of food satisfaction after eating, and prevent effective weight loss when dieting.

We just haven’t yet discovered the political will, economic might, and cultural flexibility to install and activate them, because doing so requires something a lot bigger, and more concrete, than imagination—it means nothing short of a complete overhaul of the world’s energy systems, transportation, infrastructure and industry and agriculture. Not to mention, say, our diets or our taste for Bitcoin. The cryptocurrency now produces as much CO2 each year as a million transatlantic flights.

The Mediterranean-DASH Intervention for Neurodegenerative Delay diet—or MIND diet, for short—was specially designed to improve brain health. Recent well-done studies have found that sticking to the MIND diet helps people avoid mental decline and remain cognitively healthy. One study even showed that people who stuck to the MIND diet cut their risk of developing Alzheimer’s disease in half. That’s extraordinary. And since no drug has yet been developed to prevent dementia, it’s your only move.

went. On paper, the patients did fine. They lost weight and in many cases they even improved their health to the point of coming off some medications. They generally felt quite positive about the changes they were making in their lives. But they weren’t uniformly satisfied. Although they lost enough weight to improve their qualities of life, their behavior changes were often short-lived, and many regained their lost weight and reverted to their old lifestyles over the course of the next one to two years. Flash

I decided early in graduate school that I needed to do something about my moods. It quickly came down to a choice between seeing a psychiatrist or buying a horse. Since almost everyone I knew was seeing a psychiatrist, and since I had an absolute belief that I should be able to handle my own problems, I naturally bought a horse. Not just any horse, but an unrelentingly stubborn and blindingly neurotic one, a sort of equine Woody Allen, but without the entertainment value. I had imagined, of course, a My Friend Flicka scenario: my horse would see me in the distance, wiggle his ears in eager anticipation, whinny with pleasure, canter up to my side, and nuzzle my breeches for sugar or carrots. What I got instead was a wildly anxious, frequently lame, and not terribly bright creature who was terrified of snakes, people, lizards, dogs, and other horses – in short, terrified of anything that he might reasonably be expected to encounter in life – thus causing him to rear up on his hind legs and bolt madly about in completely random directions. In the clouds-and-silver-linings department, however, whenever I rode him I was generally too terrified to be depressed, and when I was manic I had no judgment anyway, so maniacal riding was well suited to the mood. Unfortunately, it was not only a crazy decision to buy a horse, it was also stupid. I may as well have saved myself the trouble of cashing my Public Health Service fellowship checks, and fed him checks directly: besides shoeing him and boarding him – with veterinary requirements that he supplement his regular diet with a kind of horsey granola that cost more than a good pear brandy – I also had to buy him special orthopedic shoes to correct, or occasionaly correct, his ongoing problems with lameness. These shoes left Guicci and Neiman-Marcus in the dust, and, after a painfully aquired but profound understanding of why people shoot horse traders, and horses, I had to acknowledge that I was a graduate student, not Dr. Dolittle; more to the point, I was neither a Mellon nor a Rockefeller. I sold my horse, as one passes along the queen of spades, and started showing up for my classes at UCLA.

The week of slow is the running equivalent of a juice fast. Some people use short-term juice fasts to hit the reset button on their diet. The fast is not an end in itself. The goal is to make permanent changes to their diet, replacing bad habits with good ones. But instead of just making these changes from one day to the next, they first take a few days to break their attachments to the old habits by consuming nothing but healthy fruit and vegetable juices. Then, once they are no longer craving potato chips or whatever else, they return to a normal but improved diet.

While a definitive causal link between diet and autoimmune disease in general has yet to be made, more and more autoimmune diseases (and many nonautoimmune diseases) are being linked to gluten sensitivity. While further research is required, some doctors and researchers are even beginning to believe that gluten sensitivity may be a factor in every autoimmune disease. Furthermore, increased intestinal permeability (also known as leaky gut, which we’ll talk about in more detail shortly) is present in every single autoimmune disease in which it has been tested: gluten increases intestinal permeability.

Of all the minerals the most vital in dietary terms is sodium, which we mostly consume in the form of sodium chloride – table salt.* Here the problem is not that we are getting too little, but possibly way too much. We don’t need all that much – 200 milligrams a day, about what you would get with six or eight vigorous shakes of a salt cellar – but we take in about sixty times that amount on average. In a normal diet it is almost impossible not to because there is so much salt in the processed foods we eat with such ravenous devotion. Often it is heaped into foods that don’t seem salty at all – breakfast cereals, prepared soups and ice creams, for instance. Who would guess that an ounce of cornflakes contains more salt than an ounce of salted peanuts?

Without the momentum of a stern discipline, motivation is mostly a momentary, flighty emotion. For it works best under the supervision of discipline, but can serve as not only an ally but also an enemy: because in anything that requires your self-discipline - whether going to church, going to classes, going to workouts, going through trainings, completing jobs, reading books, living well, eating healthily, studying, practicing something - the more times you skip, the more relaxed and motivated you'll become about skipping; and the next thing you know you've quit your fight altogether (or, put in short, the more you skip, the more you'll skip until you've quit). Maybe then you'll see that motivation bears its fruits when watered by discipline, but it spoils when not.

However, the Bleeding Hearts were kind hearts; and when they saw the little fellow cheerily limping about with a good-humoured face, doing no harm, drawing no knives, committing no outrageous immoralities, living chiefly on farinaceous and milk diet, and playing with Mrs Plornish's children of an evening, they began to think that although he could never hope to be an Englishman, still it would be hard to visit that affliction on his head. They began to accommodate themselves to his level, calling him 'Mr Baptist,' but treating him like a baby, and laughing immoderately at his lively gestures and his childish English—more, because he didn't mind it, and laughed too. They spoke to him in very loud voices as if he were stone deaf. They constructed sentences, by way of teaching him the language in its purity, such as were addressed by the savages to Captain Cook, or by Friday to Robinson Crusoe. Mrs Plornish was particularly ingenious in this art; and attained so much celebrity for saying 'Me ope you leg well soon,' that it was considered in the Yard but a very short remove indeed from speaking Italian. Even Mrs Plornish herself began to think that she had a natural call towards that language. As he became more popular, household objects were brought into requisition for his instruction in a copious vocabulary; and whenever he appeared in the Yard ladies would fly out at their doors crying 'Mr Baptist—tea-pot!' 'Mr Baptist—dust-pan!' 'Mr Baptist—flour-dredger!' 'Mr Baptist—coffee-biggin!' At the same time exhibiting those articles, and penetrating him with a sense of the appalling difficulties of the Anglo-Saxon tongue.

It turns out that the eastern U.S. founder crops were four plants domesticated in the period 2500–1500 B.C., a full 6,000 years after wheat and barley domestication in the Fertile Crescent. A local species of squash provided small containers, as well as yielding edible seeds. The remaining three founders were grown solely for their edible seeds (sunflower, a daisy relative called sumpweed, and a distant relative of spinach called goosefoot). But four seed crops and a container fall far short of a complete food production package. For 2,000 years those founder crops served only as minor dietary supplements while eastern U.S. Native Americans continued to depend mainly on wild foods, especially wild mammals and waterbirds, fish, shellfish, and nuts. Farming did not supply a major part of their diet until the period 500–200 B.C., after three more seed crops (knotweed, maygrass, and little barley) had been brought into cultivation. A

3. Learn the Will Skill. Many people believe that fitness and exercise are all about willpower—whether you have it or not. Will is important, but people forget that willpower is a skill with its own rules and tricks to practice. For example, recent research shows that if people can distract their attention for just a few minutes, they can suppress negative urges and make better decisions.8 Sharman W. used this idea to help her avoid cheating on her diet. She listed the ten reasons she wanted to lose weight and created the following rule: She could cheat on her diet, but only after reading her list and calling her sister. This extra step introduced a delay and brought in social support from her sister. Other strategies our Changers use include taking short walks, repeating poems they have memorized, and drinking a glass of water. The key is to be aware of the impulse and to focus on something different until the impulse goes away.

Kelly and I had to take our turns to work the concessions stand at the games. We would always try to work our designated duties together. If you've ever assembled a hundred hot dogs after a game, you know things can get pretty hectic behind that concessions counter. Kelly and I would slap those orders together as fast as we could, but keep in mind this was not either of our fortes. Did the guy in the green jacket order a hot dog or a burger? Did that lady say "diet" or did I imagine it? We often held our breath when the person left, wondering if he would discover in short order that what he asked for was not at all what he received from the inept concession stand staff. Big crowds of of hungry basketball fans made us nervous, and Kelly and I often made a mess filling their orders. One time I got impatient with the ketchup bottle, as I kept banging on the bottom of it and nothing was coming out. All of the sudden, half the bottled spewed out in this huge blob, and I looked like a bloody accident victim the rest of the night!

Vern did not trust humans was the long and short of it. Not a single one. He had known many in his life, even liked a few, but in the end they all sold him out to the angry mob. Which was why he holed up in Honey Island Swamp out of harm's way. Vern liked the swamp okay. As much as he liked anything after all these years. Goddamn, so many years just stretching out behind him like bricks in that road old King Darius put down back in who gives a shit BC. Funny how things came back out of the blue. Like that ancient Persian road. He couldn't remember last week, and now he was flashing back a couple thousand years, give or take. Vern had baked half those bricks his own self, back when he still did a little blue-collar. Nearly wore out the internal combustion engine. Shed his skin two seasons early because of that bitch of a job. That and diet. No one had a clue about nutrition in those days. Vern was mostly ketogenic now, high fat, low carbs, apart from his beloved breakfast cereals. Keto made perfect sense for a dragon, especially with his core temperature. Unfortunately, it meant that beer had to go, but he got by on vodka. Absolut was his preferred brand. A little high on alcohol but easiest on the system.

Yet the homogeneity of contemporary humanity is most apparent when it comes to our view of the natural world and of the human body. If you fell sick a thousand years ago, it mattered a great deal where you lived. In Europe, the resident priest would probably tell you that you had made God angry and that in order to regain your health you should donate something to the church, make a pilgrimage to a sacred site, and pray fervently for God’s forgiveness. Alternatively, the village witch might explain that a demon had possessed you and that she could cast it out using song, dance, and the blood of a black cockerel. In the Middle East, doctors brought up on classical traditions might explain that your four bodily humors were out of balance and that you should harmonize them with a proper diet and foul-smelling potions. In India, Ayurvedic experts would offer their own theories concerning the balance between the three bodily elements known as doshas and recommend a treatment of herbs, massages, and yoga postures. Chinese physicians, Siberian shamans, African witch doctors, Amerindian medicine men—every empire, kingdom, and tribe had its own traditions and experts, each espousing different views about the human body and the nature of sickness, and each offering their own cornucopia of rituals, concoctions, and cures. Some of them worked surprisingly well, whereas others were little short of a death sentence. The only thing that united European, Chinese, African, and American medical practices was that everywhere at least a third of all children died before reaching adulthood, and average life expectancy was far below fifty.14 Today, if you happen to be sick, it makes much less difference where you live. In Toronto, Tokyo, Tehran, or Tel Aviv, you will be taken to similar-looking hospitals, where you will meet doctors in white coats who learned the same scientific theories in the same medical colleges. They will follow identical protocols and use identical tests to reach very similar diagnoses. They will then dispense the same medicines produced by the same international drug companies. There are still some minor cultural differences, but Canadian, Japanese, Iranian, and Israeli physicians hold much the same views about the human body and human diseases. After the Islamic State captured Raqqa and Mosul, it did not tear down the local hospitals. Rather, it launched an appeal to Muslim doctors and nurses throughout the world to volunteer their services there.15 Presumably even Islamist doctors and nurses believe that the body is made of cells, that diseases are caused by pathogens, and that antibiotics kill bacteria.

Have you ever been swept away by a toxic lover who sucked you dry? I have. Bad men used to light me up like a Christmas tree. If I had a choice between the rebel without a cause and a nice guy in a sweater and outdoorsy shoes, you can imagine who got my phone number. Rebels and rogues are smooth (and somewhat untamed); they know the headwaiters at the best steak houses, ride fast European motorcycles, and start bar fights in your honor. In short, the rebel makes you feel really alive! It’s all fun and games until he screws your best friend or embezzles your life’s savings. You may be asking yourself how my pathetic dating track record relates to your diet. Simple. The acid—alkaline balance, which relates to the chemistry of your body’s fluids and tissues as measured by pH. The rebel/rogue = acid. The nice solid guy = alkaline. The solid guy gives you energy; he’s reliable and trustworthy. The solid guy calls you back when he says he will. He helps you clean your garage and does yoga with you. He’s even polite to your family no matter how whacked they are, and has the sexual stamina to rock your world. While the rebel can help you let your hair down, too much rebel will sap your energy. In time, a steady rebellious diet burns you out. But when we’re addicted to bad boys (junk food, fat, sugar, and booze), nice men (veggies and whole grains) seem boring. Give them a chance!

The Transition to Fewer Animal Products Many people claim to need animal products to feel good and perform well. In my experience, this assertion generally comes from individuals who felt worse during the first couple of weeks after a change to a lower-animal-source diet. Instead of being patient, they simply returned to their old way of eating—genuinely feeling better for it—and now insist that they need meat to thrive. A diet heavily burdened with animal products places a huge stress on the detoxification systems of the body. As with stopping caffeine and cigarettes, many people observe withdrawal symptoms for a short period, usually including fatigue, weakness, headaches, or loose stools. In 95 percent of such cases, these symptoms resolve within two weeks. It is more common that the temporary adjustment period, during which you might feel mild symptoms as your body withdraws from your prior toxic habits, lasts less than a week. Unfortunately, many people mistakenly assume these symptoms to be due to some lack in the new diet and go back to eating a poor diet again. Sometimes they have been convinced that they feel bad because they aren’t eating enough protein, especially since when they return to their old diet they feel better again. People often confuse feeling well with getting well, not realizing that sometimes you have to temporarily feel a little worse to really get well.

In Tokyo, ramen is a playground for the culinary imagination. As long as the dish contains thin wheat noodles, it's ramen. In fact, there's a literal ramen playground called Tokyo Ramen Street in the basement of Tokyo Station, with eight top-rated ramen shops sharing one corridor. We stopped by one evening after a day of riding around on the Shinkansen. After drooling over the photos at establishments such as Junk Garage, which serves oily, brothless noodles hidden under a towering slag heap of toppings, we settled on Ramen Honda based on its short line and the fact that its ramen seemed to be topped with a massive pile of scallions. However, anything in Tokyo that appears to be topped with scallions is actually topped with something much better. You'll meet this delectable dopplegänger soon, and in mass quantities. The Internet is littered with dozens if not hundreds of exclamation point-bedecked ramen blogs (Rameniac, GO RAMEN!, Ramen Adventures, Ramenate!) in English, Japanese, and probably Serbian, Hindi, and Xhosa. In Tokyo, you'll find hot and cold ramen; Thai green curry ramen; diet ramen and ramen with pork broth so thick you could sculpt with it; Italian-inspired tomato ramen; and Hokkaido-style miso ramen. You'll find ramen chains and fiercely individual holes-in-the-wall. Right now, somewhere in the world, someone is having a meet-cute with her first bowl of ramen. As she fills up on pork and noodles and seaweed and bamboo shoots, she thinks, we were meant to be together, and she is embarrassed at her atavistic reaction to a simple bowl of soup.

For things to change, somebody somewhere has to start acting differently. Maybe it’s you, maybe it’s your team. Picture that person (or people). Each has an emotional Elephant side and a rational Rider side. You’ve got to reach both. And you’ve also got to clear the way for them to succeed. In short, you must do three things: → DIRECT the Rider FOLLOW THE BRIGHT SPOTS. Investigate what’s working and clone it. [Jerry Sternin in Vietnam, solutions-focused therapy] SCRIPT THE CRITICAL MOVES. Don’t think big picture, think in terms of specific behaviors. [1% milk, four rules at the Brazilian railroad] POINT TO THE DESTINATION. Change is easier when you know where you’re going and why it’s worth it. [“You’ll be third graders soon,” “No dry holes” at BP] → MOTIVATE the Elephant FIND THE FEELING. Knowing something isn’t enough to cause change. Make people feel something. [Piling gloves on the table, the chemotherapy video game, Robyn Waters’s demos at Target] SHRINK THE CHANGE. Break down the change until it no longer spooks the Elephant. [The 5-Minute Room Rescue, procurement reform] GROW YOUR PEOPLE. Cultivate a sense of identity and instill the growth mindset. [Brasilata’s “inventors,” junior-high math kids’ turnaround] → SHAPE the Path TWEAK THE ENVIRONMENT. When the situation changes, the behavior changes. So change the situation. [Throwing out the phone system at Rackspace, 1-Click ordering, simplifying the online time sheet] BUILD HABITS. When behavior is habitual, it’s “free”—it doesn’t tax the Rider. Look for ways to encourage habits. [Setting “action triggers,” eating two bowls of soup while dieting, using checklists] RALLY THE HERD.

Back in bed I listen to every sound. The plastic tarp over the table on the balcony crunching in the cold wind. the two short clicks in the walls before the heat comes on with a low whoosh. I hear a constant base hum all around, the nervous system of the building, carrying electricity and gas and phone conversations to all our respective little boxes. I listen to it all, the constant, the rhythmic, and the random. It's hard to measure the night by sound, but it can be done. I know that when the traffic noise is quietest, it's about 4:30 in the morning. I know that when the 'Times' hits the door, it's around 5. Now the clock says it's morning, 5:45, but the November sky still says midnight. I hear the elevator ding twenty yards down the hall outside our door. Seven seconds later, I hear his keys in our lock, then his heavy backpack hitting the floor. I hear the refrigerator door open, the unsealing vacuum wheezing as the cold inside air meets the dry heat in the apartment. The cupboard door. A glass. The crescendoing fizz of a new two-liter Diet Coke bottle opening. It's a one-sided conversation with no one actually talking. I lie in the dark, close my eyes, and try not to listen to his movements around apartment. these are the sounds of our life together before it got so messy. I want to say something back. Anything, anything that sounds like things sounded last summer. Even just to myself. Just something out loud. The inside of my eyelids turn pink. My door has been opened and the light from the hallway shines through them. I won't open them. There is no noise. Like an eclipse, the world behind my closed eyes goes dark again. For just one second, before I feel a kiss on my right eye. I keep them closed. A kiss on the left one. I open them. Jack looks down at me and closes his eyes. He leans forward and puts his forehead on my chest and goes limp. ''Blues Clues' is on,' he says softly into my tee shirt. His muffled voice vibrating only a half inch away from my heart.

The foragers’ secret of success, which protected them from starvation and malnutrition, was their varied diet. Farmers tend to eat a very limited and unbalanced diet. Especially in premodern times, most of the calories feeding an agricultural population came from a single crop – such as wheat, potatoes or rice – that lacks some of the vitamins, minerals and other nutritional materials humans need. The typical peasant in traditional China ate rice for breakfast, rice for lunch and rice for dinner. If she was lucky, she could expect to eat the same on the following day. By contrast, ancient foragers regularly ate dozens of different foodstuffs. The peasant’s ancient ancestor, the forager, may have eaten berries and mushrooms for breakfast; fruits, snails and turtle for lunch; and rabbit steak with wild onions for dinner. Tomorrow’s menu might have been completely different. This variety ensured that the ancient foragers received all the necessary nutrients. Furthermore, by not being dependent on any single kind of food, they were less liable to suffer when one particular food source failed. Agricultural societies are ravaged by famine when drought, fire or earthquake devastates the annual rice or potato crop. Forager societies were hardly immune to natural disasters, and suffered from periods of want and hunger, but they were usually able to deal with such calamities more easily. If they lost some of their staple foodstuffs, they could gather or hunt other species, or move to a less affected area. Ancient foragers also suffered less from infectious diseases. Most of the infectious diseases that have plagued agricultural and industrial societies (such as smallpox, measles and tuberculosis) originated in domesticated animals and were transferred to humans only after the Agricultural Revolution. Ancient foragers, who had domesticated only dogs, were free of these scourges. Moreover, most people in agricultural and industrial societies lived in dense, unhygienic permanent settlements – ideal hotbeds for disease. Foragers roamed the land in small bands that could not sustain epidemics. The wholesome and varied diet, the relatively short working week, and the rarity of infectious diseases have led many experts to define pre-agricultural forager societies as ‘the original affluent societies’.

However we decide to apportion the credit for our improved life spans, the bottom line is that nearly all of us are better able today to resist the contagions and afflictions that commonly sickened our great-grandparents, while having massively better medical care to call on when we need it. In short, we have never had it so good. Or at least we have never had it so good if we are reasonably well-off. If there is one thing that should alarm and concern us today, it is how unequally the benefits of the last century have been shared. British life expectancies might have soared overall, but as John Lanchester noted in an essay in the London Review of Books in 2017, males in the East End of Glasgow today have a life expectancy of just fifty-four years—nine years less than a man in India. In exactly the same way, a thirty-year-old black male in Harlem, New York, is at much greater risk of dying than a thirty-year-old male Bangladeshi from stroke, heart disease, cancer, or diabetes. Climb aboard a bus or subway train in almost any large city in the Western world and you can experience similar vast disparities with a short journey. In Paris, travel five stops on the Metro’s B line from Port-Royal to La Plaine—Stade de France and you will find yourself among people who have an 82 percent greater chance of dying in a given year than those just down the line. In London, life expectancy drops reliably by one year for every two stops traveled eastward from Westminster on the District Line of the Underground. In St. Louis, Missouri, make a twenty-minute drive from prosperous Clayton to the inner-city Jeff-Vander-Lou neighborhood and life expectancy drops by one year for every minute of the journey, a little over two years for every mile. Two things can be said with confidence about life expectancy in the world today. One is that it is really helpful to be rich. If you are middle-aged, exceptionally well-off, and from almost any high-income nation, the chances are excellent that you will live into your late eighties. Someone who is otherwise identical to you but poor—exercises as devotedly, sleeps as many hours, eats a similarly healthy diet, but just has less money in the bank—can expect to die between ten and fifteen years sooner. That’s a lot of difference for an equivalent lifestyle, and no one is sure how to account for it.

...the centrality of competitiveness as the key to growth is a recurrent EU motif. Two decades of EC directives on increasing competition in every area, from telecommunications to power generation to collateralizing wholesale funding markets for banks, all bear the same ordoliberal imprint. Similarly, the consistent focus on the periphery states’ loss of competitiveness and the need for deep wage and cost reductions therein, while the role of surplus countries in generating the crisis is utterly ignored, speaks to a deeply ordoliberal understanding of economic management. Savers, after all, cannot be sinners. Similarly, the most recent German innovation of a constitutional debt brake (Schuldenbremse) for all EU countries regardless of their business cycles or structural positions, coupled with a new rules-based fiscal treaty as the solution to the crisis, is simply an ever-tighter ordo by another name. If states have broken the rules, the only possible policy is a diet of strict austerity to bring them back into conformity with the rules, plus automatic sanctions for those who cannot stay within the rules. There are no fallacies of composition, only good and bad policies. And since states, from an ordoliberal viewpoint, cannot be relied upon to provide the necessary austerity because they are prone to capture, we must have rules and an independent monetary authority to ensure that states conform to the ordo imperative; hence, the ECB. Then, and only then, will growth return. In the case of Greece and Italy in 2011, if that meant deposing a few democratically elected governments, then so be it. The most remarkable thing about this ordoliberalization of Europe is how it replicates the same error often attributed to the Anglo-American economies: the insistence that all developing states follow their liberal instruction sheets to get rich, the so-called Washington Consensus approach to development that we shall discuss shortly. The basic objection made by late-developing states, such as the countries of East Asia, to the Washington Consensus/Anglo-American idea “liberalize and then growth follows” was twofold. First, this understanding mistakes the outcomes of growth, stable public finances, low inflation, cost competitiveness, and so on, for the causes of growth. Second, the liberal path to growth only makes sense if you are an early developer, since you have no competitors—pace the United Kingdom in the eighteenth century and the United States in the nineteenth century. Yet in the contemporary world, development is almost always state led.

In short, it was entirely natural that the newts stopped being a sensation, even though there were now as many as a hundred million of them; the public interest they had excited had been the interest of a novelty. They still appeared now and then in films (Sally and Andy, the Two Good Salamanders) and on the cabaret stage where singers endowed with an especially bad voice came on in the role of newts with rasping voices and atrocious grammar, but as soon as the newts had become a familiar and large-scale phenomenon the problems they presented, so to speak, were of a different character. (13) Although the great newt sensation quickly evaporated it was replaced with something that was somewhat more solid - the Newt Question. Not for the first time in the history of mankind, the most vigorous activist in the Newt Question was of course a woman. This was Mme. Louise Zimmermann, the manager of a guest house for girls in Lausanne, who, with exceptional and boundless energy, propagated this noble maxim around the world: Give the newts a proper education! She would tirelessly draw attention both to the newts' natural abilities and to the danger that might arise for human civilisation if the salamanders weren't carefully taught to reason and to understand morals, but it was long before she met with anything but incomprehension from the public. (14) "Just as the Roman culture disappeared under the onslaught of the barbarians our own educated civilisation will disappear if it is allowed to become no more than an island in a sea of beings that are spiritually enslaved, our noble ideals cannot be allowed to become dependent on them," she prophesied at six thousand three hundred and fifty seven lectures that she delivered at women's institutes all over Europe, America, Japan, China, Turkey and elsewhere. "If our culture is to survive there must be education for all. We cannot have any peace to enjoy the gifts of our civilisation nor the fruits of our culture while all around us there are millions and millions of wretched and inferior beings artificially held down in the state of animals. Just as the slogan of the nineteenth century was 'Freedom for Women', so the slogan of our own age must be 'GIVE THE NEWTS A PROPER EDUCATION!'" And on she went. Thanks to her eloquence and her incredible persistence, Mme. Louise Zimmermann mobilised women all round the world and gathered sufficient funds to enable her to found the First Newt Lyceum at Beaulieu (near Nice), where the tadpoles of salamanders working in Marseilles and Toulon were instructed in French language and literature, rhetoric, public behaviour, mathematics and cultural history. (15) The Girls' School for Newts in Menton was slightly less successful, as the staple courses in music, diet and cookery and fine handwork (which Mme. Zimmermann insisted on for primarily pedagogical reasons) met with a remarkable lack of enthusiasm, if not with a stubborn hostility among its young students. In contrast with this, though, the first public examinations for young newts was such an instant and startling success that they were quickly followed by the establishment of the Marine Polytechnic for Newts at Cannes and the Newts' University at Marseilles with the support of the society for the care and protection of animals; it was at this university that the first newt was awarded a doctorate of law.

Focuses on flavor, because life is too short to eat tasteless food!

Step One Preparing The Mind Anytime athletes compete, they condition themselves that they may win the prize. An athlete is well self-disciplined, and temperate in all things. They tell their bodies what to do rather than letting their bodies tell them what to do. They have self-control and self-discipline in every aspect of life including their diet, in sleeping, in their behavior, in their conduct, and in their exercise. They keep a goal in mind with a plan of attack, and a determination to win. They exercise their bodies with a plan to optimize themselves in strength to overcome. For example a runner will be more concerned with leg exercises and the parts of the body which help run. They will train for endurance more so than strength, whereas some other athletes may be concerned with upper body strength only. Likewise we need to be conditioned in all things and well-disciplined to exercise ourselves towards godliness. Our target workout is not upper or lower body, but the spiritual body with soundness of mind. Without self-discipline it is impossible to memorize the amount of Scripture we should memorize. It goes without saying that mental conditioning should be a primary focus when attempting to memorize. That way, one may be optimized for memorizing the word of God. A runner exercises their legs for optimum performance and likewise we should also exercise our minds in Christ for memorizing and walking in wisdom. To make the most of memorization time one needs to be fully alert. It is best not to do it after a long day of work, an extremely stressful period of time, early in the morning when you’re groggy, or late at night before you go to bed. Rather it is better to pick a peaceful time of day during which you are most alert. Sometimes a small sip of coffee or other mental stimulant can help wake you up enough for meditation time. In order to be well conditioned mentally, first we need to understand how to be at peace within ourselves. If you’re often stressed out it can be difficult to memorize what you need to. Watch your own heart and be certain that you don’t take things too critically in life. Life is 10% what happens to you and 90% how you take it. If you find yourself stressed out often, it may be more of how you’re handling the situation, than what’s happening to you. Although there may be something stressful happening in your life you may not need to take it so hard. In fact, the Lord calls us to always be rejoicing. As it is written, “Rejoice always” 1Th 5:16  The apostles through hardship and persecution were known to give joyous glory to the Lord. After being beaten by the council in Acts the apostles rejoiced in the Lord for the persecution they received. As we read, “…and when they had called for the apostles and beaten them, they commanded that they should not speak in the name of Jesus, and let them go. So they departed from the presence of the council, rejoicing that they were counted worthy to suffer shame for His name.” Act 5:40-41 Likewise our temperance and spiritual state of mind can help us when it comes to time for memorizing the word of God. There are both short term and long term exercises that we should practice. In the short term we should learn to rest in Christ and release things to Him. In the long term we should grow in meekness, not taking things so critically in life that we can be at peace.

the most colourful characters of the historical advocates of vegetarianism was George Bernard Shaw (1856-1950). When Shaw decided to eliminate meat from his diet, it was so contrary to his culture that his physician was alarmed. He cautioned the young Shaw that if he continued to insist on this meat-free diet, he would surely die of malnutrition in short order. Shaw replied that he would sooner die than consume a “corpse.” One can appreciate the irony of the situation when, as he approached his eighty-fifth year, Shaw proclaimed: The average age (life expectancy) of a meat eater is 63. I am on the verge of 85 and still work as hard as ever. I have lived quite long enough and I am trying to die; but I simply cannot do it. A single beef steak would finish me; but I cannot bring myself to swallow it. I am oppressed with a dread of living forever. That is the only disadvantage of vegetarianism.

If our early ancestors hadn’t developed a way to use ketones for energy, our species would have ended up on Darwin’s short list eons ago!

here is the issue: while you may know that food is readily available and you’ll eat again in a few short hours, your body does not.

Berry Good Smoothie When trying to eat healthy, smoothies are your best friend. They taste great, they are packed full of fruit, and they're healthy. I feel as though we often forget about smoothies in our day to day life. Take full advantage of using smoothies when trying to keep a well-balanced diet. They make great snacks in between meals, are refreshing, and can cure cravings when you're looking for something sweet. When it comes to smoothies there's some really cool creations you can make and you can decide what you like the best, but here’s three great short recipes to get you started. Ingredients– - 1 Banana - 1/2 cup of Strawberries - 1/3 cup of Blackberries - 1/2 cup of Blueberries - 1/2 cup of Greek or Regular Yogurt - 5-6 Ice Cubes - 1/4 cup of Orange Juice Directions– Blend all of that goodness together. If consistency is too thick, add a bit more of milk to fit liking. Adjust flavors to fit desired taste. Serve.

Insulin, in short, is the one hormone that serves to coordinate and regulate everything having to do with the storage and use of nutrients and thus the maintenance of homeostasis and, in a word, life.

Most of the concerns I see with low-carb, high-fat, ketogenic diets are based on flawed scientific studies that claim to show low-carb diets are harmful. These studies are generally either done for a very short period of time or have the “low-carb” group consuming upwards of 150 grams of carbs a day along with lean meats—this is perhaps lower-carb, but nowhere near ketogenic. – Maria Emmerich

We asked 54 people, recruited from the Bulletproof Executive Facebook page, to conduct two batteries of cognitive function tests per day for 4 weeks while using different combinations of butter and coffee: Lab-tested Upgraded Coffee (black) Coffee made with beans from a local shop (black) Lab-tested Upgraded Coffee with butter Coffee made with beans from a local shop with butter We did not test MCTs, short-chain C8 MCTs, or coconut oil because the test was already too long and dropout (people not completing the test) was a problem. Nonetheless, the results were conclusive. With or without butter, the coffee from a local coffee shop produced statistically significant lower scores on tests of cognitive function compared to lab-tested Upgraded Coffee beans.

If the primary change in traditional diets with Westernization was the addition of sugar, flour, and white rice, and this in turn occurred shortly before the appearance of chronic disease, then the most likely explanation was that those processed, refined carbohydrates were the cause of the disease.

Here, then, was the new reality: a political decision had yielded a new scientific truth. Contrary to the normal scientific method, which requires that a hypothesis be tested before it can be considered viable, in this case politics short-circuited the process, and an untested hypothesis was elevated as the reigning doctrine, presumed to be right until proven wrong.

In short, to avoid fat, people should eat sugar, the AHA advised.

Therefore, the general consensus is that diets should provide about 55 per cent of energy from carbohydrates, 30 per cent from fat, and 15 per cent from protein.

And, finally, Atkins wrote, “The main reason low-calorie diets fail in the long run is because you go hungry on them…. And while you may tolerate hunger for a short time, you can’t tolerate hunger all your life.

There are many facets to the decline in fairness and opportunity in American life. Perhaps the worst are the conditions now imposed upon young children born into the underclass and subjected to the recent evolution of the educational system. They are related, and they reinforce each other; their combined result is to condemn tens of millions of children, particularly those born into the new underclass, to a life of hardship and unfairness. For any young child whose parents don’t have money, or who is the child of a migrant agricultural worker and/or an illegal immigrant, prenatal care, nursery, day care, after school, school nutrition, and foster-care systems are nothing short of appalling. And then comes school itself. The “American dream”, stated simply, is that no matter how poor or humble your origins—even if you never knew your parents—you have a shot at a decent life. America’s promise is that anyone willing to work hard can do better over time, and have at least a reasonable life for themselves and their own children. You could expect to do better than your parents, and even be able to help them as they grew old. More than ever before, the key to such a dream is a good education. The rise of information technology, and the opening of Asian economies, means that only a small portion of America’s population can make a good living through unskilled or manual labour. But instead of elevating the educational system and the opportunities it should provide, American politicians, and those who follow their lead around the globe, have been going in exactly the wrong direction. As a result, we are developing not a new class system, but, without exaggeration, a new caste system—a society in which the circumstances of your birth determine your entire life. As a result, the dream of opportunity is dying. Increasingly, the most important determinant of a child’s life prospects—future income, wealth, educational level, even health and life expectancy—is totally arbitrary and unfair. It’s also very simple. A child’s future is increasingly determined by his or her parents’ wealth, not by his or her intelligence or energy. To be sure, there are a number of reasons for this. Income is correlated with many other things, and it’s therefore difficult to isolate the impact of individual factors. Children in poor households are more likely to grow up in single-parent versus two-parent households, exposed to drugs and alcohol, with one or both parents in prison, with their immigration status questionable, and more likely to have problems with diet and obesity. Culture and race play a role: Asian children have far higher school graduation rates, test scores, and grades than all other groups, including whites, in the US; Latinos, the lowest.

The idea of cultivation and exercise, so dear to the saints of old, has now no place in our total religious picture. It is too slow, too common. We now demand glamour and fast flowing dramatic action. A generation of Christians reared among push buttons and automatic machines is impatient of slower and less direct methods of reaching their goals. We have been trying to apply machine-age methods to our relations with God. We read our chapter, have our short devotions and rush away, hoping to make up for our deep inward bankruptcy by attending another gospel meeting or listening to another thrilling story told by a religious adventurer lately returned from afar. The tragic results of this spirit are all about us. Shallow lives, hollow religious philosophies, the preponderance of the element of fun in gospel meetings, the glorification of men, trust in religious externalities, quasi-religious fellowships, salesmanship methods, the mistaking of dynamic personality for the power of the Spirit: these and such as these are the symptoms of an evil disease, a deep and serious malady of the soul. For this great sickness that is upon us no one person is responsible, and no Christian is wholly free from blame. We have all contributed, directly or indirectly, to this sad state of affairs. We have been too blind to see, or too timid to speak out, or too self-satisfied to desire anything better than the poor average diet with which others appear satisfied. To put it differently, we have accepted one another's notions, copied one another's lives and made one another's experiences the model for our own. And for a generation the trend has been downward. Now we have reached a low place of sand and burnt wire grass and, worst of all, we have made the Word of Truth conform to our experience and accepted this low plane as the very pasture of the blessed. It will require a determined heart and more than a little courage to wrench ourselves loose from the grip of our times and return to Biblical ways. But it can be done. Every now and then in the past Christians have had to do it. History has recorded several large-scale returns led by such men as St. Francis, Martin Luther and George Fox. Unfortunately there seems to be no Luther or Fox on the horizon at present. Whether or not another such return may be expected before the coming of Christ is a question upon which Christians are not fully agreed, but that is not of too great importance to us now. What God in His sovereignty may yet do on a world-scale I do not claim to know: but what He will do for the plain man or woman who seeks His face I believe I do know and can tell others. Let any man turn to God in earnest, let him begin to exercise himself unto godliness, let him seek to develop his powers of spiritual receptivity by trust and obedience and humility, and the results will exceed anything he may have hoped in his leaner and weaker days.

Good health, for the long term, requires a lifestyle change, not just a diet. A diet is something we tolerate until we achieve a short-term goal, and then we go back to doing what we really want to do, which is pig out in front of the TV. For long-term success, it’s important that we go with what works and make it stick.

In short, an evolutionary perspective explains why the embarrassment of riches many people now enjoy elevates their levels of reproductive hormones, which, along with birth control, then increases the likelihood that cancers will evolve in their breasts, ovaries, uteruses, and prostates. Many reproductive cancers are thus mismatch diseases that are ultimately linked to having lots of energy to spare. As economic development and processed food diets sweep

Saw-Scaled Viper     Alternative Names: Echis, Carpet viper, Little Indian viper Where in the world? Africa, Middle East, Central Asia and Indian subcontinent Habitat: Desert, fields, towns and cities Common prey: Lizards, frogs, scorpions, centipedes and large insects Size: 40 to 60 cm (15 to 23 inches) Lifespan: 25 to 30 years Conservation status: Not classified   Description: The saw-scaled viper or carpet viper may be a small snake, only able to grow as long as 60 centimeters or a little less than two feet, but it is considered one of the deadliest snakes in the world. In fact, some scientists say that wherever this snake is found, it is responsible for about 80% of human deaths from snake bites.   There are three main reasons why the saw-scaled viper is so deadly. Firstly it is the saw-scaled viper’s aggressive behavior. It has a nasty temper and is easily provoked.   Secondly, it has a very quick strike, which when combined with a very defensive attitude, can be lethal to humans living nearby. The saw-scaled viper strikes so quickly that even the distinctive sawing sound it makes with its scales when agitated is not warning enough.   Thirdly, the saw-scaled viper’s venom is highly toxic to humans, with the venom from the females being two times more toxic than the venom from the male snakes. Its venom destroys red blood cells and the walls of the arteries, so within 24 hours, the victim can die of heart failure. There is an anti-venom available, and as long as this is administered very shortly after the bite, the victim can be saved.   Like other snakes, the saw-scaled viper’s diet consists of small animals like mice and lizards, as well as large insects. It hunts at night, hiding behind rocks and when it sees its prey, it coils and launches itself quickly and with accuracy, often biting its prey at the first attempt. The bite kills the prey within seconds, making it easy for the viper to drag it away or eat it on the spot.   Visit IPFactly.com to see footage of the saw scaled viper in action (Be Aware: your method of reading this kindle book may not support video)

After leaving Barnes & Noble, I went to a drive-through fast food restaurant to get a Diet Dr Pepper. Right as I pulled up to the window, my cell phone rang. I wasn’t quite sure, but I thought it might be Charlie’s school calling, so I answered it. It wasn’t the school—it was someone calling to confirm an appointment. I got off the phone as quickly as I could. In the short time it took me to say, “Yes, I’ll be at my appointment,” the woman in the window and I had finished our soda-for-money transaction. I apologized to her the second I got off of the phone. I said, “I’m so sorry. The phone rang right when I was pulling up and I thought it was my son’s school.” I must have surprised her because she got huge tears in her eyes and said, “Thank you. Thank you so much. You have no idea how humiliating it is sometimes. They don’t even see us.” I

In short, conventional meat isn’t a woman’s best choice. To find out if meat is making you fat, give it up for three days and see what happens.

Go seasonal, avoiding hothouses and air freight. Local, seasonal produce is best of all, but shipping is fine. As a guide, if something has a short shelf life and isn’t in season where you live, it will probably have had to go in a hothouse or on a plane. In the U.K., Canada, and more northern parts of the U.S., in January, examples are lettuce, asparagus, tomatoes, strawberries, and most cut flowers. Apples, oranges, and bananas, by contrast, almost always go on boats. Adopting this tip religiously can probably deliver a 10 percent savings on a typical diet.

For things to change, somebody somewhere has to start acting differently. Maybe it’s you, maybe it’s your team. Picture that person (or people). Each has an emotional Elephant side and a rational Rider side. You’ve got to reach both. And you’ve also got to clear the way for them to succeed. In short, you must do three things: → DIRECT the Rider FOLLOW THE BRIGHT SPOTS. Investigate what’s working and clone it. [Jerry Sternin in Vietnam, solutions-focused therapy] SCRIPT THE CRITICAL MOVES. Don’t think big picture, think in terms of specific behaviors. [1% milk, four rules at the Brazilian railroad] POINT TO THE DESTINATION. Change is easier when you know where you’re going and why it’s worth it. [“You’ll be third graders soon,” “No dry holes” at BP]               → MOTIVATE the Elephant FIND THE FEELING. Knowing something isn’t enough to cause change. Make people feel something. [Piling gloves on the table, the chemotherapy video game, Robyn Waters’s demos at Target] SHRINK THE CHANGE. Break down the change until it no longer spooks the Elephant. [The 5-Minute Room Rescue, procurement reform] GROW YOUR PEOPLE. Cultivate a sense of identity and instill the growth mindset. [Brasilata’s “inventors,” junior-high math kids’ turnaround]                             → SHAPE the Path TWEAK THE ENVIRONMENT. When the situation changes, the behavior changes. So change the situation. [Throwing out the phone system at Rackspace, 1-Click ordering, simplifying the online time sheet] BUILD HABITS. When behavior is habitual, it’s “free”—it doesn’t tax the Rider. Look for ways to encourage habits. [Setting “action triggers,” eating two bowls of soup while dieting, using checklists] RALLY THE HERD. Behavior is contagious. Help it spread. [“Fataki” in Tanzania, “free spaces” in hospitals, seeding the tip jar] ————— OVERCOMING OBSTACLES ————— Here we list twelve common problems that people encounter as they fight for change, along with some advice about overcoming them. (Note

Unfortunately for the Inuit (and their Paleo imitators), the rest of the story isn’t so rosy. Turns out the Inuit are not healthy at all. They suffer from many chronic diseases and live, on average, ten years less than statistically matched Canadians (Choinière 1992; Iburg, Brønnum-Hansen, et al. 2001). In fact, they have the worst longevity of all populations in North America. There are many reasons for their short life expectancy: high rate of infections and TB, as well as a high suicide rate. While these may not be diet related (although more and more evidence suggests a strong connection between diet and the ability to fight of infection, and between diet and mood), Inuit also die of cancers of the GI tract and stroke, afflictions strongly correlated to diet (Paltoo and Chu 2004). Autopsy studies show they have less heart disease, likely due to their high omega-3 and low omega-6 and low-saturated-fat diet, but they are by no means free of heart disease (McLaughlin, Middaugh, et al. 2005). And there’s a possibility that autopsy statistics showing low heart disease are unreliable, based on really poor data collection (Bjerregaard, Young, et al. 2003; Bell, Mayer-Davis, et al. 1997). In fact, one of the likely reasons for their apparent low rates of heart disease and some cancers is their short life expectancy: Inuit eating their traditional diet simply don’t live long enough to demonstrate heart disease and cancer. In fact, the Westernization of their diet—adding the very foods the Paleo movement vilifies—may actually be prolonging their lives. A recent review of the literature suggests that a diet high in seafood does not lead to less heart disease and may lead to worse health (Fodor, Helis, et al. 2014)!

I prefer reading short reads especially the ones pertaining to losing weight. Isnt that what matters to most of us? To stay fit. "Losing Weight" by Nickk Wiilfred on amazon is a great read Do read this book on Kindle unlimited and let me know which one is your fave book (short reads only please).

Improving Traumatic Brain Injury (tbi), or concussion, Outcomes/Treatment: We are really excited about this. A blow to the head leads to an energy crisis in the brain, so the brain starts taking in as much glucose as it can. The more glucose available, the more the brain takes in. But just like the rest of our body, the brain becomes insulin resistant and inflamed. The inflamed brain isn’t able to get nutrients, making it a starving and inflamed brain. Not a good combo, and one that leads to a nasty progressive cascade. But animal research on concussion (yeah, it’s not pretty research) has found that following a concussion, ketones can be taken up instead of glucose which could prevent the rapid uptake of glucose, could still solve the energy crisis in the brain, and provide antioxidant benefits in the brain.61 Ketones should be on the sidelines at football games, not Gatorade—especially since there is evidence that ketones could be good in both the short-term and long-term treatment of tbi.62 Cancer: This will take another

let’s say that you choose to go on a strict, low-calorie diet for two weeks in the hopes of losing fat and looking more trim and toned as a consequence. That’s precisely what researchers did to a group of overweight men and women who stayed in a medical center for an entire fortnight. However, one group of individuals were given just five and a half hours’ time in bed, while the other group were offered eight and a half hours’ time in bed. Although weight loss occurred under both conditions, the type of weight loss came from very different sources. When given just five and a half hours of sleep opportunity, more than 70 percent of the pounds lost came from lean body mass—muscle, not fat. Switch to the group offered eight and a half hours’ time in bed each night and a far more desirable outcome was observed, with well over 50 percent of weight loss coming from fat while preserving muscle. When you are not getting enough sleep, the body becomes especially stingy about giving up fat. Instead, muscle mass is depleted while fat is retained. Lean and toned is unlikely to be the outcome of dieting when you are cutting sleep short. The latter is counterproductive of the former.

Avoid ‘distracting’ meals such as TV dinners and computer lunches. replace the biscuit jar with a fruit bowl. Repackage food into smaller containers. Order half-size portions in restaurants. Replace short wide glasses with tall narrow ones. And get smaller plates.

researchers recognized that nearly any diet can cause weight loss at least short term, but the ends don’t always justify the means. Their challenge was to design a “nutritionally sound” diet “conducive to a lifelong pattern of healthful eating.”3074 To that end, the diet encourages people to eat more high-bulk, calorie-dilute foods (vegetables, fruits, whole grains, and beans) and fewer energy-dense foods (meats, cheeses, sugars, and fats).

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

A carefully planned sensory diet, the optimum sensorimotor activities you need to feel alert and in effortless control and to perform at your peak can provide an electrochemical fix that offers short-term and long-term relief.1

Shortly after that, a new batch of police officer recruits turned up at the police academy next door. One day a couple of weeks later my life changed forever when a little red-haired ball of fire named Joanna Brady—the newly minted Sheriff of Cochise County—marched into the Roundhouse, stepped up to my bar, and ordered herself a Diet Coke.

When I was 55, I went to Poland and learned that my mother’s five brothers died because of prostate cancer, each when they were close to 55 years old. As I stood looking at the grave of one of them, I realized I was 55 myself. When I returned to the States, I immediately visited my doctor, who informed me that my prostate was large and had nodules. She tested my PSA, and after seeing the result of 9.5, she sent me to the urologist. He was very fast and forceful with his recommendation: biopsy and possible removal. “Wait, wait,” I said. “Let me think about it.” The doctor urged me to make a quick decision, but I wanted to do some research first. The whole next week, I studied the literature about my condition and decided to change my diet, incorporating many more vegetables, before taking drastic medical action. The result? After six months my PSA was down to 5, and after another six months it reached 1. Another half a year later it hit 0.1, and it has been like this every year since.

Yet I have become convinced that, in this regard at least, a hint of anthropomorphism is permissible, even proper. Acknowledging dogs’ loving nature is the only way to make sense of them. What’s more, ignoring their need for love—yes, as I’ll explain shortly, dogs do need love—is as unethical as denying them a healthy diet and exercise.

The Young Tradition’s third and final album, Galleries (1968), was an epic of time-banditry, whizzing through the seven ages of English folk song, from field to ballad to seventeenth-century Puritan hymns. It boldly juxtaposed music by Renaissance poet Thomas Campion and Methodist preacher Charles Wesley, making one daring leap forward to blues singer Robert Johnson’s complaint of stones in his passway, and with a pastiche ‘Medieval Mystery Tour’ copped from Bert Jansch and John Renbourn. A staple diet of English folk was also included in the shape of ‘John Barleycorn’, ‘The Husband and the Servingman’ and ‘The Bitter Withy’. But the most eyebrow-raising element was the instrumental ensemble that made its guest appearance on two songs, Campion’s ‘What If a Day’ and the traditional ‘Agincourt Carol’. The Early Music Consort’s David Munrow, Christopher Hogwood and Roddy and Adam Skeaping were among the first of a new breed of authentic instrumentalists, avid collectors of medieval rebecs, shawms and hurdy-gurdies, reviving a medieval Gothic and Renaissance repertoire all but lost to the classical mainstream. Their approach was at once scholarly and populist; in what was to prove a short life, Munrow managed to raise the profile of Early Music significantly, with around fifty recordings and plentiful appearances on TV and radio. Munrow and Bellamy had this in common: neither was afraid to tilt quixotically at a canon.

Lean and toned is unlikely to be the outcome of dieting when you are cutting sleep short. The latter is counterproductive of the former.

some young people avoid weight gain even when their diet is poor – but it doesn’t mean that it’s not affecting their short- and long-term health.

A study published in the journal Nature fed one group of human subjects an animal-based diet and another a plant diet. Then researchers studied the short-term results in the subjects’ gut microbes. Even after just a few days, the meat eaters experienced an increase in bacteria that cause inflammatory bowel disease. The plant eaters increased the number of microbes that rid the body of inflammation. “These results demonstrate that the gut microbiome can rapidly respond to altered diet,” the authors wrote.

Whether you choose the 500-calorie modified fast day or the 16- to 42-hour full fast, on the up days, you'll eat without restriction. While that doesn't mean that you should force-feed yourself or purposefully overeat just because you "can," you do want to be careful that you are not "dieting" or having a short eating window on any day following a down day. This is really important, so I will say it again: On any up day that is directly following a down day, do not purposefully restrict what you are eating or eat within a short eating window.

Here are the two things I have come to believe about diets: 1. Almost any diet works in the short term. 2. Almost no diets work in the long term.

For the vast majority of our time on earth, our species did not buy its food or its clothing or its shelter or its education or its medical healing. We chased down our food, skinned rabbits and deer and buffalo for clothing, found caves and built shelters of buffalo hides attached to tree trunks, and carved limbs and even buffalo bones, and sought out plants that heal. Our elders told the important stories around camp-fires, healers studied plants for their powers and chanted to the heavens for theirs. In short, for 98 percent of our existence as hunter-gatherers, we did not consume. We created. Ten thousand years ago, in a creative discovery that has proven to be a mixed blessing indeed, we started to plant things. We no longer imitated the prairie in the way it seeded itself patiently each year: We hurried the process along and chose to do our own planting. We called this “agriculture.” Agriculture was not a moment of “pure progress” for humankind. It looked like a good deal—we could choose our diets no matter what the game were doing in our neighborhoods; we could stay home more and wander less; we could even have some people do the seeding and growing while others gathered in villages and then cities and were fed by the growers. But we paid a great price for this. Wes

Foods of animal origin have been associated with increased asthma risk. A study of more than one hundred thousand adults in India found that those who consumed meat daily, or even occasionally, were significantly more likely to suffer from asthma than those who excluded meat and eggs from their diets altogether.50 Eggs (along with soda) have also been associated with asthma attacks in children, along with respiratory symptoms, such as wheezing, shortness of breath, and exercise-induced coughing.51 Removing eggs and dairy from the diet has been shown to improve asthmatic children’s lung function in as few as eight weeks.52

The wholesome and varied diet, the relatively short working week, and the rarity of infectious diseases have led many experts to define pre-agricultural forager societies as ‘the original affluent societies’.

Roughly half of all American Catholic teens now lose their Catholic identity before they turn thirty. The reasons are varied. Today’s mass media, both in entertainment and in news, offer a steady diet of congenial, practical atheism, highlighting religious hypocrisy and cultivating consumer appetite. As one study noted, many young adults assume that “science and logic are how we ‘really’ know things about our world, and religious faith either violates or falls short of the standards of scientific knowledge.”8 Others have been shaped by theories trickling down from universities through high schools into a vulgarized, “simple-minded ideology presupposing the cultural construction of everything” and fostering an uncritical moral relativism.9 But the example of parents remains a key factor—often the key factor—in shaping young adult beliefs. The family is the main transmitter of religious convictions. Disrupting the family disrupts an entire cultural ecology.

Accountability With Friends   In many areas of life there's a battle between doing the thing that will work very effectively to solve a specific problem in the short term versus doing that which will take longer to become effective but will solve many problems in the long term. For example, building up willpower is extremely slow, but once you have a high capacity for it, you can do a lot of difficult things outside your routine. If you have low or normal willpower, you will rely exclusively on habits to get a lot done.   Similarly, it's a good practice to build up the ability to be accountable entirely to yourself, but if you're unable to do that, or for habits that are very long term or very difficult, you can ask a friend to help you be accountable.   A good friend of mine, Leo Babauta, who is a master of habits and is excellent at being accountable to himself, asked me to help him stay accountable for his diet because he was trying to eat a perfect diet for a full six months. That's a very difficult challenge, but having someone to stay accountable to makes it slightly easier.   Earlier this year I wanted to completely eliminate all non-work web browsing for three months, so I asked a friend to hold me accountable. It worked, and I'm not sure I would have been able to do it without him.   When asking a friend to hold you accountable, make it concrete and easy for him. It must be concrete, because you don't want to impose on him to constantly evaluate your progress. Either Leo ate sugar or he didn't. Either I visited a web site or I didn't. You must also report your progress at regular intervals. Leo created a shared spreadsheet where I could see whether he ate properly each day.   Last, there must be consequences for failure. The primary purpose of having consequences is that they make the agreement official and definite. People remember bets, but forget offhand claims. My friend bet me $50 I couldn't stay off the web sites for three months. Without the bet, I doubt he would have kept track of it if he had just said, “I don't think you can do it”. Since your friend is doing you a favor, be willing to make a one-sided bet where he has no downside.   Reserve accountability for only the most difficult and important of your habits. It increases compliance, but at the cost of coordinating (albeit minimally) with someone else. It's also a missed opportunity to build the habit of self-reliance, so use it only when there's serious concern that you may not stick with the habit without it.   Habitualizing

I read about it in Buck Up, Suck Up . . . and Come Back When You Foul Up: 12 Winning Secrets from the War Room, written by James Carville and Paul Begala, the political strategists behind Bill Clinton’s presidential campaign “war room.” Here’s the excerpt that stuck with me: Newt Gingrich is one of the most successful political leaders of our time. Yes, we disagreed with virtually everything he did, but this is a book about strategy, not ideology. And we’ve got to give Newt his due. His strategic ability—his relentless focus on capturing the House of Representatives for the Republicans—led to one of the biggest political landslides in American history. Now that he’s in the private sector, Newt uses a brilliant illustration to explain the need to focus on the big things and let the little stuff slide: the analogy of the field mice and the antelope. A lion is fully capable of capturing, killing, and eating a field mouse. But it turns out that the energy required to do so exceeds the caloric content of the mouse itself. So a lion that spent its day hunting and eating field mice would slowly starve to death. A lion can’t live on field mice. A lion needs antelope. Antelope are big animals. They take more speed and strength to capture and kill, and once killed, they provide a feast for the lion and her pride. A lion can live a long and happy life on a diet of antelope. The distinction is important. Are you spending all your time and exhausting all your energy catching field mice? In the short term it might give you a nice, rewarding feeling. But in the long run you’re going to die. So ask yourself at the end of the day, “Did I spend today chasing mice or hunting antelope?” Another way I often approach this is to look at my to-do list and ask: “Which one of these, if done, would render all the rest either easier or completely irrelevant?