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.

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.

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.

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

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.

Even though deaths were lower among the rich who lived more spaciously and moved residence more easily, the plague reduced their control, creating a shortage of manpower that raised the status of ordinary people. The wool-processing workshops of Italy and Flanders, England and France were short of workers. The rise in wages and the fall in inequality led to higher spending power which doubled per capita investment, leading in turn to higher production in textiles and other consumer goods. Fewer mouths to feed meant better diets. Female wages – once half those of men – were now the same. Workers formed guilds. The new confidence felt by ordinary people empowered them to launch a spate of peasant revolts. The shortage of labour necessitated new sources of power – hydraulics were harnessed to drive watermills and smelting furnaces – and new unpaid workers were obtained from a new source altogether: African slavery. Demand for silk, sugar, spices and slaves inspired European men, bound by a new esprit de corps, to voyage abroad, to destroy their rivals, in the east and in Europe itself, so that they could supply these appetites. The competition intensified improvements in firearms, cannon, gunpowder and galleons. The paradox of the Great Mortality was not only that it elevated the respect for humanity, it also degraded it; it not only decimated Europe, it became a factor in Europe’s rise.

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.

In the early 1680s, at just about the time that Edmond Halley and his friends Christopher Wren and Robert Hooke were settling down in a London coffee house and embarking on the casual wager that would result eventually in Isaac Newton’s Principia, Hemy Cavendish’s weighing of the Earth, and many of the other inspired and commendable undertakings that have occupied us for much of the past four hundred pages, a rather less desirable milestone was being passed on the island of Mauritius, far out in the Indian Ocean some eight hundred miles off the east coast of Madagascar. There, some forgotten sailor or sailor’s pet was harrying to death the last of the dodos, the famously flightless bird whose dim but trusting nature and lack of leggy zip made it a rather irresistible target for bored young tars on shore leave. Millions of years of peaceful isolation had not prepared it for the erratic and deeply unnerving behavior of human beings. We don’t know precisely the circumstances, or even year, attending the last moments of the last dodo, so we don’t know which arrived first a world that contained a Principia or one that had no dodos, but we do know that they happened at more or less the same time. You would be hard pressed, I would submit to find a better pairing of occurrences to illustrate the divine and felonious nature of the human being-a species of organism that is capable of unpicking the deepest secrets of the heavens while at the same time pounding into extinction, for no purpose at all, a creature that never did us any harm and wasn’t even remotely capable of understanding what we were doing to it as we did it. Indeed, dodos were so spectacularly short on insight it is reported, that if you wished to find all the dodos in a vicinity you had only to catch one and set it to squawking, and all the others would waddle along to see what was up. The indignities to the poor dodo didn’t end quite there. In 1755, some seventy years after the last dodo’s death, the director of the Ashmolean Museum in Oxford decided that the institution’s stuffed dodo was becoming unpleasantly musty and ordered it tossed on a bonfire. This was a surprising decision as it was by this time the only dodo in existence, stuffed or otherwise. A passing employee, aghast tried to rescue the bird but could save only its head and part of one limb. As a result of this and other departures from common sense, we are not now entirely sure what a living dodo was like. We possess much less information than most people suppose-a handful of crude descriptions by "unscientific voyagers, three or four oil paintings, and a few scattered osseous fragments," in the somewhat aggrieved words of the nineteenth century naturalist H. E. Strickland. As Strickland wistfully observed, we have more physical evidence of some ancient sea monsters and lumbering saurapods than we do of a bird that lived into modern times and required nothing of us to survive except our absence. So what is known of the dodo is this: it lived on Mauritius, was plump but not tasty, and was the biggest-ever member of the pigeon family, though by quite what margin is unknown as its weight was never accurately recorded. Extrapolations from Strickland’s "osseous fragments" and the Ashmolean’s modest remains show that it was a little over two and a half feet tall and about the same distance from beak tip to backside. Being flightless, it nested on the ground, leaving its eggs and chicks tragically easy prey for pigs, dogs, and monkeys brought to the island by outsiders. It was probably extinct by 1683 and was most certainly gone by 1693. Beyond that we know almost nothing except of course that we will not see its like again. We know nothing of its reproductive habits and diet, where it ranged, what sounds it made in tranquility or alarm. We don’t possess a single dodo egg. From beginning to end our acquaintance with animate dodos lasted just seventy years.

Tell me, Eric,” he said, licking a droplet from the corner of his mouth. “Have you ever tasted blood?”        My mouth was so dry I could barely find the voice to answer him. “What an odd question...”        “But a valid one. Well, have you?”        “I’ve cut my lip before, so yes, I suppose I have tasted blood, but...”        “Not your own, you foolish boy.” He let out a short, derisive laugh and leaned in so that he was only a few inches from my face. “I mean the blood of another.”        “Good God, Stefan, of course not!”        “Pity...

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.

The type of wheat that we currently consume is called dwarf wheat, named for its short stature relative to other varietals of wheat. Despite its diminutive size, dwarf wheat is highly prolific and produces a lot more grains per acre, which is an outstanding trait for productivity and profitability. 28 However, its nutritional content has declined over the years—ancient grains such as einkorn wheat are 200 to 400 percent higher in vitamin A, vitamin E, and the antioxidant lutein as well as certain minerals when compared to modern wheat. 29 Dwarf wheat is also significantly higher in starch content, especially in a type of starch called amylopectin A that contributes to a higher glycemic index for wheat and has been associated with insulin resistance. 30

SHRIMP PAELLA Serves 4 Prep time: 10 minutes Cook time: 25 minutes DAIRY-FREE | GLUTEN-FREE | QUICK & EASY Paella is the national dish of Spain. It usually consists of saffron-scented rice cooked with vegetables and topped with a mixture of seafood, sausage, and other meats. This simplified version includes shrimp and peas. A paella pan is the ideal cooking vessel, but a large cast-iron skillet is a fine substitute. 2 tablespoons olive oil 1 medium onion, diced 1 red bell pepper, diced 3 cloves garlic, minced Pinch of saffron (about 8 threads) ¼ teaspoon hot paprika 1 teaspoon salt ½ teaspoon freshly ground black pepper 3 cups chicken broth, divided 1 cup short-grain white rice 1 pound peeled and deveined large shrimp 1 cup frozen peas, thawed 1. Heat the oil in a wide, heavy skillet set over medium heat. Add the onion and bell pepper and cook, stirring frequently, until the vegetables are softened, about 6 minutes. Add the garlic, saffron, paprika, salt, and pepper and stir to mix. Stir in 2½ cups of broth, and the rice. 2. Bring the mixture to a boil, then lower the heat to low, cover, and simmer until the rice is nearly cooked through, about 12 minutes. Scatter the shrimp and peas over the rice and add the remaining ½ cup of broth. Place the lid back on the skillet and cook for about 5 minutes more, until the shrimp are just cooked through. Serve immediately.

The OMAD Diet is not a temporary weight-loss method or fad diet. It’s a lifestyle plan that works for the long-term. This scientifically-based, comprehensive lifestyle plan works simply because, unlike short-term weight-loss diets, an easy-to-follow, lifelong weight-management lifestyle will help you lose weight and keep it off permanently.

The amount of cholesterol in the diets was also varied in separate experiments. The results showed that compared with mono-unsaturated fat, saturated fats increase serum cholesterol proportionally to twice the intake, while polyunsaturated fats decrease it proportionally with intake. Dietary cholesterol also increases serum cholesterol, but only proportionally to the square root of intake.

Forget persistence hunting: salmon eaters need only sit at streamside and rake it in, literally tons of high-quality protein. But each of those salmon, one of the world’s most peripatetic species, has ranged thousands on thousands of miles across diverse marine and aquatic environments during its short life cycle. That is, each fish has sampled and bioaccumulated a diverse collection of micronutrients lacking in a terrestrial diet. Remember the value of diversity realized by nomads hunting across diverse environments. Nomads eating a nomadic marine species takes that idea up a notch: nomadism squared.

Adipose tissue contains about 15 per cent water, 5 per cent protein, and 80 per cent fat. This means that a gram of adipose tissue yields 7.4 kcal. We can calculate from this that a deficit of 500 kcal per day will lead to utilization of 68g of adipose tissue per day, or 476g in a week. If we assume a total energy expenditure (and therefore requirement) of 2,500 kcal/day, then even with total starvation the maximum possible weight loss will be 2.4kg (5 lb 5 oz) per week. It is important to bear this in mind when evaluating the claims for weight loss that are made for some diets.

Losing is so much more familiar to us than winning. In fact, for most of us, I think losing is all we know. It’s easier. It’s comfortable. Very little is expected of those who lose. And the more we lose, the more we expect to lose, which sets us up for more losing. When you expect something to happen, for the most part, it happens. No wonder you keep losing—you see yourself as someone who constantly loses! Can you relate to this? No matter how hard you work, no matter how many diet programs you try, no matter how many hours you put in at the office, you keep falling short. After all of that effort and all of the negative results over and over again, of course you would lose motivation to keep trying. That mentality is only natural. But what if you could move beyond what is “natural” to something supernatural? What if you could defy all odds to achieve your greatest, most hidden potential?

Do: Mentally prepare yourself Controlling diabetes is more like a marathon than a sprint. You can go as hard as you can for a short period, but then it all stops. Prepare yourself mentally that the changes you are making are for life! If you're not ready, any changes you make are not going to be sustainable.

It also makes us question the admonitions that carbohydrate restriction cannot “generally be used safely,” as Theodore Van Itallie wrote in 1979, because it has “potential side effects,” including “weakness, apathy, fatigue, nausea, vomiting, dehydration, postural hypotension, and occasional exacerbation of preexisting gout.” The important clinical question is whether these are short-term effects of carbohydrate withdrawal, or chronic effects that might offset the benefits of weight loss. The same is true for the occasional elevation of cholesterol that will occur with fat loss—a condition known as transient hypercholesterolemia—and that is a consequence of the fact that we store cholesterol along with fat in our fat cells. When fatty acids are mobilized, the cholesterol is released as well, and thus serum levels of cholesterol can spike. The existing evidence suggests that this effect will vanish with successful weight loss, regardless of the saturated-fat content of the diet. Nonetheless, it’s often cited as another reason to avoid carbohydrate-restricted diets and to withdraw a patient immediately from the diet should such a thing be observed, under the mistaken impression that this is a chronic effect of a relatively fat-rich diet. In

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

...Falon sucked hard on her straw and swallowed. “You haven’t mentioned a girlfriend or a wife.” “That’s because I don’t have one.” Haley touched the tip of her nose with her finger. “Whew, I’m feeling good. I should drink more often. My ex left me a year ago for someone else,” she admitted and giggled. “I’ve been surviving on a steady diet of hate and loathing.” Falon raised her cup. “Whatever works, right?” “Yeah, I guess,” Haley agreed with a shrug and a grin. “She always complained that I wouldn’t allow myself to be exciting. Look at me now, though, I’m stranded in another country with no money or passport, wearing shorts with sea turtles on them with no underwear. I’m drunk with someone I don’t know who could very well kill me in my sleep.” The empty cup dropped from her hand onto the floor as her head lolled back against the chair. “I’m fucking exciting now.

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?

Did saturated fat intake increase risk of heart disease? In a word, no. Here are the final conclusions of this forgotten jewel: ‘There is, in short, no suggestion of any relation between diet and the subsequent development of CHD [coronary heart disease] in the study group.

What to remove? Dairy. From cows, goats, and sheep (including butter). Grains. For the more intensive version of this 30-day diet, eliminate all grains. This is important for those with digestive or autoimmune conditions. If this feels undoable for a full month, add in a small serving a day of gluten-free grains like white rice or quinoa. If that still feels undoable, consider a whole-foods diet rich in vegetables that is strictly gluten- and dairy-free. Legumes. Beans of all kinds (soy, black, kidney, pinto, etc.), lentils, and peanuts. Green peas and snap peas are okay. Sweeteners, real or artificial. Sugar, high-fructose corn syrup, maple syrup, honey, agave, Splenda, Equal, NutraSweet, xylitol, stevia, etc. Processed or refined snack foods. Sodas and diet sodas. Alcohol in any form. White potatoes. Premade sauces and seasonings. How to avoid common pitfalls: Prepare well beforehand. Choose a time frame during which you will have limited or reduced travel, and that doesn’t include holidays or special occasions. Study the list of foods allowed on the diet and make a shopping list. Remove the foods from your pantry or refrigerator that aren’t allowed on the diet, if that makes it easier. Engage the whole family to try this together, or find a friend to join you. Success happens in community. Set up a calendar to mark your progress. Print out a free 30-day online calendar, tape it to the refrigerator door, and mark off each day. Pack snacks with you, pack your lunch, call ahead to restaurants to check their menu (or check online). Get enough vegetables and fats. If you feel jittery or lose too much weight, increase your carbohydrates (starchy vegetables like yams, taro, sweet potatoes). Don’t misread withdrawal-type symptoms as the diet “not working.” These symptoms usually resolve within a week’s time. Personalize it. Start with the basics above and: * If you’re having trouble with autoimmune conditions, eliminate eggs, too. * If you’re prone to weight gain, eat less meat and heavier foods (ex: stews, chili), more vegetables and raw foods. * If you’re prone to weight loss or having trouble gaining weight, eat more meats and heavier foods (ex: stews, chili), less raw foods like salads. * If you’re generally healthy and wanting a boost in energy, try short-term fasts of 12–16 hours. Due to the circadian rhythm of the digestive tract, skipping dinner is best (as opposed to skipping breakfast). Try this 1–2 times a week. (This fast also means no supplements or beverages other than tea or water during the fasting time.)

Essentially, you want to follow a strict AIP diet for a minimum of 30 days, and then after 30 days, you can choose to reintroduce certain foods one at a time, every three days, and pay close attention to symptoms. Another benefit of the elimination/reintroduction diet is that it is more cost effective than doing food sensitivity testing. Testing for food allergens can be expensive, which would be fine if the information provided was completely accurate. However, as you’ll read shortly, food sensitivity testing is far from perfect.

Quantum physics points at something we all sense intuitively: that our conscious thoughts have the power to affect our actions. This book will teach you the mental precision needed to harness this power. This all sounds nice, but what does quantum physics and all this mind talk have to do with your daily life? Well, have you ever asked yourself, Who is this person I’ve become? or What can I do that could help me change and or manage my problems? Am I actually happy and at peace? How do my thoughts, feelings, and choices impact the world around me? Searching for these answers often goes two ways. Perhaps you believe you’re a prepackaged, preprogrammed genetic avatar. The fates have decided what will happen to you—there’s no fighting it. Or you believe you have some level of influence over the quality of your life, perhaps through that elusive magic elixir, that exercise regimen, that new diet, or that meditation or breathwork you just did. Or maybe you do all these things and just hope for the best—because they’re healthy and good for you and must do something, right? And you may feel good for a few hours, but what happens when things aren’t going so well? What do you do when your spouse walks mud into the carpet, that person you can’t stand at work sends you a nasty email, or your best friend has a breakdown? The 5-Step Neurocycle Good mind-management skills can take you beyond healthy but short-lived mindfulness practices, such as meditation, which help in the moment to calm and prepare the brain but often don’t address the main issues behind your thinking. Meditation may bring awareness, but what do you do with that awareness? Awareness, not managed correctly, can do more harm than good.

STEP 5: INCREASE YOUR CONSUMPTION OF PROTECTIVE FACTORS FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average North American diet falls far short of recommended daily intakes. (For more on fiber as a protective factor, see chapter 16.) Numerous studies and observations have confirmed the weight-lowering effects of dietary fiber. Natural whole foods contain plenty of fiber, which is often removed during processing. Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.

Despite constant insistence that we lose weight for our health and track the simple arithmetic of calories in, calories out, there is no data illustrating that dieting achieves long-term weight loss. To the contrary, constant dieting may make weight loss more difficult, as our metabolisms fight back, searching for the stasis of a familiar, fatter body.57 A major study following contestants from the television show The Biggest Loser showed that despite their dramatic weight loss on camera, most contestants were unable to maintain their smaller size, despite hours of working out each day. The study’s results were staggering: after their extreme televised dieting, every contestant’s body burned fewer calories at rest than it did at the beginning of the competition—and one contestant was shown to burn eight hundred fewer calories each day than expected for a peer of the same gender and size.58 Those results aren’t limited to reality TV contestants. As one Slate writer put it, addressing dieters, “You’ll likely lose weight in the short term, but your chances of keeping it off for five years or more is about the same as your chance of surviving metastatic lung cancer: 5 percent. And when you do gain back the weight, everyone will blame you. Including you.

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 mechanism by which diet affects airway inflammation may lie with the thin coating of fluid that forms the interface between your respiratory-tract lining and the outside air. Using the antioxidants obtained from the fruits and vegetables you eat, this fluid acts as your first line of defense against the free radicals that contribute to asthmatic airway hypersensitivity, contraction, and mucus production.53 Oxidation by-products can be measured in exhaled breath and are significantly lowered by shifting toward a more plant-based diet.54

Whichever group you fall into, though, if you’re not actively losing fat and yet want to be leaner still, the only viable option (short of surgery or the prospect that the pharmaceutical industry will come through with a safe and effective anti-obesity pill) is to eat still fewer carbohydrates, identify and avoid other foods that might stimulate significant insulin secretion—diet sodas, dairy products (cream, for instance), coffee, and nuts, among others—and have more patience.

In short, caffeine is most problematic after 9 AM. Those who are stressed can do better by limiting their cof- fee consumption to early in the day.

The adrenal glands are designed to handle only short-term stress, but today’s world creates constant stress through job problems; lack of sleep; poor diet, including dieting, skipped meals, and high caffeine intake; chemical toxins; and widespread use of prescription drugs without supplementation of the nutrients that become depleted.

EACH FOLLOWING DAY (or every two to three days): Increase the time by thirty to sixty seconds, up to ten minutes, without increasing the speed. ♦ When you get to ten minutes, drop the time down to three to four minutes and increase the speed one setting. Increase the time at this new speed following the same guidelines as above. ♦ As you gradually increase the speed, one setting at a time, follow this same pattern of increasing the amount of time day by day. Continue to drop the time back down when you increase the speed setting. Troubleshooting ♦ If you feel worse in the twenty-four hours after your vibration session, try less time and/or frequency the next time. You can even rest a day and only vibrate two to three times per week. Another good way to slow down is to just sit next to the machine and put only your feet on the vibrating plate. ♦ It is common to experience itching in some areas of the body, such as ears, nose, or feet, while vibrating. This may be due to increased circulation in that area, a release of toxins, or possibly some energy phenomenon. While this itching can be irritating, as long as it stops shortly after vibrating, it is harmless—a minor inconvenience in the process of healing. ♦ It is also highly recommended to incorporate a healthy diet and natural supplements to help lower inflammation levels in your body. See the detoxification section in chapter 7 and the troubleshooting section in chapter 2.

To explore how physical activity helps but doesn’t entirely prevent cardiovascular diseases, let’s return to the trinity of intertwined factors that are the root causes of the problem: high cholesterol, high blood pressure, and inflammation. Cholesterol. A cholesterol test usually measures the levels of three molecules in your blood. The first is low-density lipoprotein (LDL), often termed bad cholesterol. Your liver produces these balloon-like molecules to transport fats and cholesterol throughout your bloodstream, but some LDLs have a harmful tendency to burrow into the walls of arteries, especially when blood pressure is high. These intrusions cause an inflammatory reaction that generates plaques. The second type of cholesterol is high-density lipoprotein (HDL), sometimes called good cholesterol, because these molecules scavenge and return LDLs back to the liver. The third type are triglycerides, fat molecules that are floating freely in the bloodstream and a signpost for metabolic syndrome. To make a long story short, diets rich in sugar and saturated fats contribute to cardiovascular disease because they promote high levels of plaque-forming LDLs. Conversely, physical activity helps prevent cardiovascular disease by lowering triglycerides, raising HDL levels, and to a lesser degree lowering LDL. Blood pressure. A blood pressure test gives you two readings: the higher (systolic) number is the pressure your heart’s main chamber overcomes when it squeezes blood throughout your body; the lower (diastolic) number is the pressure your heart experiences as its main chamber fills with blood. By convention high blood pressure is a reading greater than 130/90 or 140/90. Blood pressures above these values are concerning because, unabated, they damage the walls of arteries, making them vulnerable to invasion by plaque-inducing LDLs. As we already saw, once plaques start to form, blood pressure can rise, potentially stimulating yet more plaques. Chronically high blood pressure also strains the heart, causing it to thicken abnormally and weaken. By forcing more blood to flow more rapidly through arteries, physical activity stimulates the generation of new arteries throughout the body and helps keep existing arteries supple, protecting against high blood pressure. Inflammation. Plaques don’t form out of the blue but instead occur when white blood cells in the bloodstream react to the inflammation caused by LDLs and high blood pressure. Chronic inflammation also increases one’s likelihood of developing plaques from high cholesterol and blood pressure.40 And, as we have previously seen, while inflammation is caused by factors such as obesity, junky diets, excess alcohol, and smoking, it is substantially lowered by physical activity.

But my favourite cautionary tale is of Australian junior doctor Barry Marshall and his pathologist colleague Robin Warren. In the early 1980s they disagreed with the general medical consensus that most stomach ulcers were caused by stress, bad diet, alcohol, smoking and genetic factors. Instead Marshall and Warren were convinced that a particular bacterium, Helicobacter pylori, was the cause. And if they were right, the solution to many patients’ ulcers could be a simple course of antibiotics, not the risky stomach surgery that was often on the cards. Barry must have picked the short straw, because instead of setting up a test on random members of the public – and having to convince those well-known fun-skewerers of human trials: ethics committees – he just went ahead and swallowed a bunch of the little bugs. Imagine the joy, as his hypothesis was proved right! Imagine the horror, as his stomach became infected, which led to gastritis, the first stage of the stomach ulcers! Imagine his poor wife and family, as the vomiting and halitosis became too much to bear! Dr Marshall lasted 14 days before taking antibiotics to kill the H. pylori, but it was another 20 years before he and Warren were awarded the 2005 Nobel Prize for Physiology or Medicine. So, hang on, is self-experimenting really that bad if it wins you a Nobel Prize? I guess you can only have a go and find out…but please don’t go as far as US army surgeon Jesse Lazear: in trying to prove that yellow fever was contagious, and that infected blood could be transferred via mosquito bites, he was bitten by one and died. The mosquito that caused his death might not even have been part of his experiment. It’s thought that it could just have been a local specimen. But one that enjoyed both biting humans and dramatic irony. Gastrointestinal elements

It is difficult to know where to begin to refute the maze of misinformation and false promises commonly made by authors completely untrained in nutrition, authors who have never conducted any peer-reviewed, professionally based experimental research. And yet these books are immensely popular. Why? Because people do lose weight, at least in the short term.

Naturally, immunity is a natural physician that fends off all invading bacteria and viruses, whereas food becomes its medicine or trouble since that appears to increase or decrease your immune system; thus, choose the right and healthy food, and adopt this proverb: Eat to be alive, not live to eat. Experienced and qualified doctors understand the side effects of medicines before the prescription. Indeed, the majority of doctors hold a professional degree and certificate, whereas virtually none of them has the latest and accurate knowledge; as a result, it executes no difference between such doctors and a robot. When naturopathy experts and spiritual figures predict with significant certainty that you have no cancer or whatever other sickness, it confuses, surprises, and creates suspicious feelings in your mind, whereas doctors have diagnosed metastatic cancer. What should one believe and what not? However, one’s enemies are still awaiting its death. One breathes, expecting and waiting for the miracle of God; it will soon happen if one believes. You neither feel trust in your family doctor and specialists nor feel satisfaction with their treatment. You always realize that they do not tell the truth about how risky your disease is, and they never discuss it. If doctors fail to meet your sufferings of mucus, shortness of breath, and swallowing difficulties because of medication’s side effects, they will indeed put you on medical victimization, ignoring the better quality of life that the medical system promises. Most doctors work for the insurance companies instead of caring for patients. It is factually a medical crime that doctors, hospitals, or insurance providers put patients at high risk. Many doctors do not respect patients’ requests to fulfill it because patients want treatment according to international medical guidelines. Such refusal results in the spreading of their suffering. It saddens patients that the doctors only think about the insurance provider and not the patient. Indeed, such a situation can put one on the track in a dilemma. However, one’s experience and others may prove that none of the medicines give patients a good quality of life, whether homeopathy, allopathy, naturopathy, or even a spiritual one. If your fate stands as a barrier in front of you, no one sees or realizes what you have faced and is still facing worries about your health. Factually, robot doctors cannot provide significant information that may help to ease patients’ suffering; there is only one way to change lifestyle and stay strict on diet; it will have a better result than medicine, which is full of toxins that damage patients’ health instead of curing it. One can think or predict that the medical world has become a medical trade in which one cannot exclude the medical mafia. Is it a valid context that requires an authentic answer?

In the long run—and often in the short-run—your willpower will never beat your environment. —JAMES CLEAR, AUTHOR OF ATOMIC HABITS Let’s say you decide to remove refined sugar from your diet. There’s overwhelming evidence that it’s not good for your health, and you’re convinced your quality of life would improve if you can kick the habit. There’s just one problem: sugar tastes good, and you experience cravings that are difficult to resist. How can you make it easier to change your eating habits? One of the most effective strategies is simple: don’t purchase products with refined sugar at the grocery store, get rid of any food with added sugar in your house, and purchase a few healthy snacks that meet your new criteria. If sugar isn’t available when and where you experience hunger, and if there are easy alternatives to your typical choices, there’s no need to resist temptation: the structure of your immediate Environment makes your new behavior automatic. A few minutes of willpower applied to altering the world around you can make it much easier to act in the ways you’ve decided to act.

Elevated blood sugars populated David’s brain the same way they swamped his blood. His increased blood sugar correlated with increasing glucose within his brain. David’s mind became toxic from that increased amount of sugar sponged with water. Plumped up thinking cells were bogged down with too much glucose and the accompanying fluid. Swollen brain cells clouded David’s thinking, much like a concussion. He couldn’t focus as the electrical messages short-circuited in this swamp of sugar-water. His thoughts drifted away, and sometimes his speech slurred. If David recruited most of his brain cells into this toxicity, he would have slipped into a coma and died. It’s true!

The concept of dieting often conjures images of excessive weight loss and restrictive meal plans that are quickly abandoned. However, in its truest sense, dieting is not about short-term weight-loss fads, but rather a commitment to a long-term, holistic approach to health.

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.

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)!

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.

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’.

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

High fat/protein, zero carbohydrate diets have a dramatic impact on weight loss. This is because a diet with no carbohydrates in effect stops the production of insulin. If you eat nothing but fat and protein, for even a short period of time, despite the fact that your calorie intake may be high, you will see rapid weight loss.

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

To make matters worse, society has built a rigorous, stubborn platform that capitalizes on your short-term desires. There’s a reason why there are so many takeaway places at every corner. There’s a reason why the “latest” product promises to make your pain go away now and forever. An example is the problem of being overweight. Not only has society created the problem of obesity by advertising and making fatty food so freely available (it’s where the money is made), but society has even gone a step further and created a solution to the problem that they’ve created in the first place, by giving you diet plans (a very profitable market).

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)

Of those that appeared to play obvious roles in heart disease, three in particular stood out even in the early 1950s. Two of these are familiar today: the low-density lipoproteins, known as LDL, the bad cholesterol, and the high-density variety, known as HDL, the good cholesterol. (This is an oversimplification, as I will explain shortly.) The third class is known as VLDL, which stands for “very low-density lipoproteins,” and these play a critical role in heart disease. Most of the triglycerides in the blood are carried in VLDL; much of the cholesterol is found in LDL. That LDL and HDL are the two species of lipoproteins that physicians now measure when we get a checkup is a result of the oversimplification of the science, not the physiological importance of the particles themselves. In

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.

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

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.