Tuesday, January 15, 2013
Zero Dark Thirty
I just saw Zero Dark Thirty. It is presented pretty much as a documentary. Not in style, but in substance. It follows the trail of this investigator as she joins the team searching for Bin Laden and progresses through the eight some-odd years until he is found and killed. There is very little emotion until the late middle of the film, when the investigator starts to get frustrated by delays. This is compounded by her experiences and loses. Is this an Oscar-worthy movie? No. Does Jessica Chastain, who plays the investigator, deserve an Oscar? No. Does it deserve a screenplay award? Maybe. There is a lot of information packed into this 2 hour 37 minute movie, but I don't think most of the characters are well served. They are presented as needed and only giving what is needed. It was a good exercise in telling the supposed story behind the manhunt, but it did little to draw me in or move me.
Gangster Squad
Just saw Gangster Squad. Meh. I should have waited until it came to the budget theater. Sean Penn is pretty good, and Josh Brolin is very Joe Friday in his portrail. None of the characters really made me want to support them, though, so the movie became a series of fight scenes. It was no where near as bloody as Django Unchained, but it seemed the fight scenes were all that drove the movie. Yes, there is a plot, a very one-dimensional plot. It was not a satisfying movie-going experience.
Sunday, January 6, 2013
The Paleo Diet by Loren Cordain, Ph.D.
Source Citation:
Cordain, Loren. The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. New York: J. Wiley, 2002. Print
The introduction mentions losing weight to the point of being slightly annoying. The author sites individual scientific studies backing his point. However, one study does not a truth make. Also, I question the validity of his genetic code argument. The orientals evolved without the enzyme to break down bovine milk, whereas the occidentals (particularly Norse) evolved with it. Therefore, is the argument about minor change since paleolithic times valid? Have we evolved beyond this way of eating in the centuries since cultivation began? Another point of his argument is newly discovered tribes are eating the same foods as their ancestors, so what they are eating is what the paleolithic diet included. If we again look at evolution, wouldn't food have evolved over the 2.5 million years man was hunter-gatherers? The author actually answers this at one point, saying "We simply haven't had time (10,000 years of agriculture compared to 2.5 million years of hunter-gatherer) to adapt to agriculture's new foods." The restrictions of the paleo diet are simple: Eat all the lean meat, fruit, and vegetables you want, but limit eggs to 6 a week, dried fruit to 2 oz. a day, and nuts/seeds to 4 oz. a day. The recipes presented in the book, though, are sometimes in conflict with some of the author's points. He is against canned tuna, as canning depletes the nutrients, but a canned tuna recipe is included. Broccoli is considered the best of the vegetables, but only one of the recipes contains broccoli. This gives an overall inconsistent feel and inaccurate tenor to this book.
Intro: Explains the concept of the paleo diet, how 2.5 million years of hunter-gatherer evolution programed our genes to respond to particular foods. Also claims modern agricultural diet of last 10,000 years is reason for most modern disease, such as diabetes and heart attacks.
Chapter 1: Says genetic code has changed only 0.02% in 40,000, so paleolithic genes are still present. Therefore, we are programed to eat a paleolithic hunter-gather diet. Paleolithic diet had no dairy, used cereal grains (wheat, rice, corn) as starvation foods, used no salt, had only honey for added sugar, ate lean animal meat, got carbs from nonstarchy fruits and veggies, and ate healthy fats. Paleo diet balance: 19-35% protein, 22-40% carbs, 28-47% fat. Modern low-carb diet: 18-23% protein 4-26% carbs, 51-78% fat. Regarding fats, monounsaturated (olive oil, nuts, avocados) are best. Low-glycemic-index, nonstarchy wild fruits and veggies are best. A high acid diet promotes excretion of calcium. So does salt because the chloride in sodium chloride is an acidic food. Lean meat is defined as 80% meat/20% fat.
Chapter 2: The modern paleo diet consists of all the lean meats, fish and seafood one can eat; all the fruits and nonstarchy vegetables one can eat; and no consumption of cereal grains, legumes, dairy products, or processed foods. There are three levels of adherence, which are not defined here. He again talks about his research and mentions he ran "hundreds of computerized analyses." From this, he got the seven keys: Eat high amount of animal protein, eat fewer carbs than modern diets but from fruits and veggies instead of grains and starches, eat large amount of fiber, eat moderate amount of fat eat foods high in potassium and low in salt, eat alkaline rather than acid, and eat nutrient-full foods. (See my food spreadsheet at this link.) The author mentions the over 100 recipes he provides. He claims that all his computer analyses reveal all possible combinations of paleo diet exceed RDA allowances. He provides an example daily diet at 2200 calories and gives the nutrition info for it. (I am tempted to go to the grocery store to see what this one-day diet cost, as it includes a 12-ounce portion of salmon.) Vitamin D is produced from cholesterol by exposing skin to ultraviolet sunlight, another reason we have high cholesterol counts. The author next presents a "normal" 2200-calorie diet. Only two nutrients, calcium and phosphorus, exceed RDA guidelines. He compares the nutritive results of the two diets. He follows this with claiming a paleo diet makes one feel full while a normal diet does not. Next, he claims that following the paleo diet will result in one's body returning to a normal, healthy weight.
Chapter 3: The author states his analyses are based on the fossil record, contemporary hunter-gatherer diets, chimpanzee diets, and nutrients in wild animals and plants. He defends meat at having been responsible for the increase in our brain size, and he says a vegetarian diet never would have had this result. The advent of tools is linked to the increase in meat consumption (particularly brain and marrow) that, in turn, is linked to brain expansion. He again reiterates high protein intake speeds metabolism, reduces appetite, and lowers cholesterol, stating 55% of total calories should come from lean meats. Modern chronic disease had its start in the Agricultural Revolution. Comparing paleo and agro stats, early farmers were shorter and had more infectious diseases, increased childhood mortality, and shorter lifespans. Cavities begin to appear in the fossil record. He defines good carbs (low glycemic index) and bad carbs (high glycemic index). The next few pages are him showing how the modern diet does not follow the seven keys. Now the author states that meat protein should be between 19-35% of calories, but earlier he said 55%. He says grains and legumes are bad because they are low in nutrients and have a high glycemic index. Legumes also block the absorption of B vitamins and grains block absorption of biotin, so they are "anti-nutrients." Diseases of modern grain-fed lives include scurvy, pellagra, beriberi, osteoporosis, and heart disease.
Chapter 4: This is all about losing weight on the paleo diet. Need to lose weight is based on Body Mass Index (BMI). Use a BMI calculator at this link. BMI should be between 18.5%-24.9%. I am at 26.7%. I should weigh less than 169 but no less than 125, according to the index. A success story is presented. The author then introduces thermic effect and how it is related to lean protein intake, as protein takes 2-1/2 times more energy to digest than carbs or fats. Now comes the sales pitch, "Lose weight without cutting calories or exercising, simply eat more lean meat proteins!" Another success story is presented, this time knocking Weight Watchers and Atkins. Other positives of protein are quicker satiety and improved insulin sensitivity. The 35% protein calorie limit is based on how much protein the liver can process. Going beyond that limit results in protein toxicity with nausea and diarrhea. The author again states his info is scientifically validated and presents three more success story, including a vegetarian and a nutritionist. He ends the chapter by stating "The Paleo Diet is a lifelong way of eating that will normalize weight in everyone."
Chapter 5: The author now takes on "Civilization" diseases (diabetes, high blood pressure, heart disease, dyslipidemia, obesity) by associating them with high blood-insulin levels. A disease cure success story is presented. A study of 76,000 people found no difference in cancer rates between vegetarians and meat eaters. Most of the chapter is spent showing how high blood-insulin levels increases insulin-like growth factor 1 (IGF-1) which, in turn, decreases insulin-like growth factor binding protein 3 causing tissues to be less sensitive to retinoic acid. Retinoic regulates cell growth, including eyeball shape and skin surrounding hair follicles. Women with PCOS also have elevated IGF-1. The conclusion is many of diseases, from acne to cancer, are partially caused by a grain-heavy diet. An Eskimo quote says it all: "We never use to be so sick. The white man's food is not good for us."
I just had someone at work tell me this sounds a lot like the Maker's Diet. Interesting, since God did not allow eating of animals until after the flood (if memory serves me). When I read the Maker's Diet, I will have to compare the two.
Chapter 6: Here is presented the science behind diet and disease, both cause and prevention. For example, broccoli cleans cancer-causing chemicals from cells. Also, eating acid-base foods, such as cheese, overload the kidneys and cause health problems. Acid-base imbalance can lead to osteoporosis, stroke, kidney stones, asthma, Meniere's syndrome, insomnia, and motion sickness. Low fiber can lead to heartburn, appeidicitis, Crohn's disease, ulcerative colitis, and gallstones, among others. The all-meat diets of Arctic explorers resulted in zero constipation, in contrast to the grain diet previous eaten. Symptoms of schizophrenia are reduced in patients on grain- and dairy-free diets. The author concludes with a caveat: "Proper diet reduces your risk of developing types of skin cancer, but it cannot completely prevent it."
Chapter 7: We are now on to the basics of the diet. The 55%/35% error noted earlier is clarified. Eat about 60% of daily caloric intake from lean meats and 40% from plant foods. This should provide one with about 35% protein. An exotic meat list is provided, which includes ostrich, bison, kangaroo, and others. Fruit, vegetable, and nut lists are also provided, as are lists of foods to avoid.
Chapter 8: Foods are discussed more specifically (i.e., what to look for in each meat type, choose wild over farmed, choose fresh/frozen over canned, etc.). The author again reiterates "grow or hunt your own" is best. He discusses nuts and seeds as well as oils. There is a brief caveat about individualizing the diet to one's own needs and health issues. Supplementation is addressed, concentrating on vitamin D, antioxidants, and fish oil. There are tips on dining out and asking acquaintances for support.
Chapter 9: Levels of the diet are predicated on how many non-Paleo meals are planned. These meals are supposed to ease the feeling of deprivation when giving up favorite foods and are not a binge day, as other diets prescribe. A 2-week meal plan is provided for each of the 3 levels.
Chapter 10: Recipes, cooking tips, and stone age substitutions are given. The recipes range from simple (baked fish sprinkled with lemon juice and seasonings) to decadent (4 lobsters). I find it unusual that he includes a recipe using canned tuna when he specifically ranted about how canning tuna depletes it of all its nutrients and adds unnecessary salt and oil. I also find it odd that broccoli tops his veggie list but is only used in one recipe.
Chapter 11: There is no such thing as a paleo exercise plan, because hunter/gatherers were constantly exercising. The points here are exercise is better at keeping weight off than losing weight, any exercise is better than no exercise, and paleo exercise meant days of extreme exertion followed by days of rest. This is kind of like the slow-burn exercise theory, where a lot of exertion is done one day followed by three days of rest. The author also discusses the scientifically proven benefits of exercise and recommends cross training.
Chapter 12: The concluding chapter talks about eating only when hungry and taking the diet one day at a time.
Appendices include an acid- and alkaline-base chart of foods, a meat fat comparison chart, and steps to take to make our food chain healthier.
The bibliography is 20 pages long, and there is an index.
Cordain, Loren. The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. New York: J. Wiley, 2002. Print
The introduction mentions losing weight to the point of being slightly annoying. The author sites individual scientific studies backing his point. However, one study does not a truth make. Also, I question the validity of his genetic code argument. The orientals evolved without the enzyme to break down bovine milk, whereas the occidentals (particularly Norse) evolved with it. Therefore, is the argument about minor change since paleolithic times valid? Have we evolved beyond this way of eating in the centuries since cultivation began? Another point of his argument is newly discovered tribes are eating the same foods as their ancestors, so what they are eating is what the paleolithic diet included. If we again look at evolution, wouldn't food have evolved over the 2.5 million years man was hunter-gatherers? The author actually answers this at one point, saying "We simply haven't had time (10,000 years of agriculture compared to 2.5 million years of hunter-gatherer) to adapt to agriculture's new foods." The restrictions of the paleo diet are simple: Eat all the lean meat, fruit, and vegetables you want, but limit eggs to 6 a week, dried fruit to 2 oz. a day, and nuts/seeds to 4 oz. a day. The recipes presented in the book, though, are sometimes in conflict with some of the author's points. He is against canned tuna, as canning depletes the nutrients, but a canned tuna recipe is included. Broccoli is considered the best of the vegetables, but only one of the recipes contains broccoli. This gives an overall inconsistent feel and inaccurate tenor to this book.
Intro: Explains the concept of the paleo diet, how 2.5 million years of hunter-gatherer evolution programed our genes to respond to particular foods. Also claims modern agricultural diet of last 10,000 years is reason for most modern disease, such as diabetes and heart attacks.
Chapter 1: Says genetic code has changed only 0.02% in 40,000, so paleolithic genes are still present. Therefore, we are programed to eat a paleolithic hunter-gather diet. Paleolithic diet had no dairy, used cereal grains (wheat, rice, corn) as starvation foods, used no salt, had only honey for added sugar, ate lean animal meat, got carbs from nonstarchy fruits and veggies, and ate healthy fats. Paleo diet balance: 19-35% protein, 22-40% carbs, 28-47% fat. Modern low-carb diet: 18-23% protein 4-26% carbs, 51-78% fat. Regarding fats, monounsaturated (olive oil, nuts, avocados) are best. Low-glycemic-index, nonstarchy wild fruits and veggies are best. A high acid diet promotes excretion of calcium. So does salt because the chloride in sodium chloride is an acidic food. Lean meat is defined as 80% meat/20% fat.
Chapter 2: The modern paleo diet consists of all the lean meats, fish and seafood one can eat; all the fruits and nonstarchy vegetables one can eat; and no consumption of cereal grains, legumes, dairy products, or processed foods. There are three levels of adherence, which are not defined here. He again talks about his research and mentions he ran "hundreds of computerized analyses." From this, he got the seven keys: Eat high amount of animal protein, eat fewer carbs than modern diets but from fruits and veggies instead of grains and starches, eat large amount of fiber, eat moderate amount of fat eat foods high in potassium and low in salt, eat alkaline rather than acid, and eat nutrient-full foods. (See my food spreadsheet at this link.) The author mentions the over 100 recipes he provides. He claims that all his computer analyses reveal all possible combinations of paleo diet exceed RDA allowances. He provides an example daily diet at 2200 calories and gives the nutrition info for it. (I am tempted to go to the grocery store to see what this one-day diet cost, as it includes a 12-ounce portion of salmon.) Vitamin D is produced from cholesterol by exposing skin to ultraviolet sunlight, another reason we have high cholesterol counts. The author next presents a "normal" 2200-calorie diet. Only two nutrients, calcium and phosphorus, exceed RDA guidelines. He compares the nutritive results of the two diets. He follows this with claiming a paleo diet makes one feel full while a normal diet does not. Next, he claims that following the paleo diet will result in one's body returning to a normal, healthy weight.
Chapter 3: The author states his analyses are based on the fossil record, contemporary hunter-gatherer diets, chimpanzee diets, and nutrients in wild animals and plants. He defends meat at having been responsible for the increase in our brain size, and he says a vegetarian diet never would have had this result. The advent of tools is linked to the increase in meat consumption (particularly brain and marrow) that, in turn, is linked to brain expansion. He again reiterates high protein intake speeds metabolism, reduces appetite, and lowers cholesterol, stating 55% of total calories should come from lean meats. Modern chronic disease had its start in the Agricultural Revolution. Comparing paleo and agro stats, early farmers were shorter and had more infectious diseases, increased childhood mortality, and shorter lifespans. Cavities begin to appear in the fossil record. He defines good carbs (low glycemic index) and bad carbs (high glycemic index). The next few pages are him showing how the modern diet does not follow the seven keys. Now the author states that meat protein should be between 19-35% of calories, but earlier he said 55%. He says grains and legumes are bad because they are low in nutrients and have a high glycemic index. Legumes also block the absorption of B vitamins and grains block absorption of biotin, so they are "anti-nutrients." Diseases of modern grain-fed lives include scurvy, pellagra, beriberi, osteoporosis, and heart disease.
Chapter 4: This is all about losing weight on the paleo diet. Need to lose weight is based on Body Mass Index (BMI). Use a BMI calculator at this link. BMI should be between 18.5%-24.9%. I am at 26.7%. I should weigh less than 169 but no less than 125, according to the index. A success story is presented. The author then introduces thermic effect and how it is related to lean protein intake, as protein takes 2-1/2 times more energy to digest than carbs or fats. Now comes the sales pitch, "Lose weight without cutting calories or exercising, simply eat more lean meat proteins!" Another success story is presented, this time knocking Weight Watchers and Atkins. Other positives of protein are quicker satiety and improved insulin sensitivity. The 35% protein calorie limit is based on how much protein the liver can process. Going beyond that limit results in protein toxicity with nausea and diarrhea. The author again states his info is scientifically validated and presents three more success story, including a vegetarian and a nutritionist. He ends the chapter by stating "The Paleo Diet is a lifelong way of eating that will normalize weight in everyone."
Chapter 5: The author now takes on "Civilization" diseases (diabetes, high blood pressure, heart disease, dyslipidemia, obesity) by associating them with high blood-insulin levels. A disease cure success story is presented. A study of 76,000 people found no difference in cancer rates between vegetarians and meat eaters. Most of the chapter is spent showing how high blood-insulin levels increases insulin-like growth factor 1 (IGF-1) which, in turn, decreases insulin-like growth factor binding protein 3 causing tissues to be less sensitive to retinoic acid. Retinoic regulates cell growth, including eyeball shape and skin surrounding hair follicles. Women with PCOS also have elevated IGF-1. The conclusion is many of diseases, from acne to cancer, are partially caused by a grain-heavy diet. An Eskimo quote says it all: "We never use to be so sick. The white man's food is not good for us."
I just had someone at work tell me this sounds a lot like the Maker's Diet. Interesting, since God did not allow eating of animals until after the flood (if memory serves me). When I read the Maker's Diet, I will have to compare the two.
Chapter 6: Here is presented the science behind diet and disease, both cause and prevention. For example, broccoli cleans cancer-causing chemicals from cells. Also, eating acid-base foods, such as cheese, overload the kidneys and cause health problems. Acid-base imbalance can lead to osteoporosis, stroke, kidney stones, asthma, Meniere's syndrome, insomnia, and motion sickness. Low fiber can lead to heartburn, appeidicitis, Crohn's disease, ulcerative colitis, and gallstones, among others. The all-meat diets of Arctic explorers resulted in zero constipation, in contrast to the grain diet previous eaten. Symptoms of schizophrenia are reduced in patients on grain- and dairy-free diets. The author concludes with a caveat: "Proper diet reduces your risk of developing types of skin cancer, but it cannot completely prevent it."
Chapter 7: We are now on to the basics of the diet. The 55%/35% error noted earlier is clarified. Eat about 60% of daily caloric intake from lean meats and 40% from plant foods. This should provide one with about 35% protein. An exotic meat list is provided, which includes ostrich, bison, kangaroo, and others. Fruit, vegetable, and nut lists are also provided, as are lists of foods to avoid.
Chapter 8: Foods are discussed more specifically (i.e., what to look for in each meat type, choose wild over farmed, choose fresh/frozen over canned, etc.). The author again reiterates "grow or hunt your own" is best. He discusses nuts and seeds as well as oils. There is a brief caveat about individualizing the diet to one's own needs and health issues. Supplementation is addressed, concentrating on vitamin D, antioxidants, and fish oil. There are tips on dining out and asking acquaintances for support.
Chapter 9: Levels of the diet are predicated on how many non-Paleo meals are planned. These meals are supposed to ease the feeling of deprivation when giving up favorite foods and are not a binge day, as other diets prescribe. A 2-week meal plan is provided for each of the 3 levels.
Chapter 10: Recipes, cooking tips, and stone age substitutions are given. The recipes range from simple (baked fish sprinkled with lemon juice and seasonings) to decadent (4 lobsters). I find it unusual that he includes a recipe using canned tuna when he specifically ranted about how canning tuna depletes it of all its nutrients and adds unnecessary salt and oil. I also find it odd that broccoli tops his veggie list but is only used in one recipe.
Chapter 11: There is no such thing as a paleo exercise plan, because hunter/gatherers were constantly exercising. The points here are exercise is better at keeping weight off than losing weight, any exercise is better than no exercise, and paleo exercise meant days of extreme exertion followed by days of rest. This is kind of like the slow-burn exercise theory, where a lot of exertion is done one day followed by three days of rest. The author also discusses the scientifically proven benefits of exercise and recommends cross training.
Chapter 12: The concluding chapter talks about eating only when hungry and taking the diet one day at a time.
Appendices include an acid- and alkaline-base chart of foods, a meat fat comparison chart, and steps to take to make our food chain healthier.
The bibliography is 20 pages long, and there is an index.
How to Apologize to a Customer
Tip #1: Do it quickly.
Tip #2: Call or meet IN PERSON.
Tip #3: Research whatever you can before contacting the customer.
Tip #4: Listen carefully, and demonstrate you are listening (paraphrase, lean forward, nod, express concern)
Tip #5: Say "I apologize" instead of "I'm sorry."
Tip #6: Keep cool.
Tip #2: Call or meet IN PERSON.
Tip #3: Research whatever you can before contacting the customer.
Tip #4: Listen carefully, and demonstrate you are listening (paraphrase, lean forward, nod, express concern)
Tip #5: Say "I apologize" instead of "I'm sorry."
Tip #6: Keep cool.
Source:
Amster, Robin. "The Magical Apology." Success Feb. 2013: 14. Print.
Zig Ziglar quotes
"People don't buy for logical reasons. They buy for emotional reasons."
"You will get all you want in life if yo help enough other people get what they want."
--Zig Ziglar
Source: Success Magazine, February 2013, pg 12.
"You will get all you want in life if yo help enough other people get what they want."
--Zig Ziglar
Source: Success Magazine, February 2013, pg 12.
Friday, January 4, 2013
Priority #1 progress - a new roommate?
Things are moving quickly in several different directions.
I called about a conversion van and was told I would probably need at least 50% down if I wanted financing. That would mean using up all my spare cash. I'm not sure I want to do that.
I posted an ad on Craig's List looking for a roommate and have only received scam emails from foreign countries.
There was an ad on Craig's List for a roommate near where I work. I met the fellow, and he said he wold email me the credit report application. Hopefully, I will pass that. That will give me a room (a pretty large room) within 4 miles of work, saving me 51 miles of driving per day. Instead of buying 2-3 tanks of gas, I will only have to buy 1 take every 3 weeks or so. That means I can put all the money from my extra jobs to buy what I need for business. We shall see.
I called about a conversion van and was told I would probably need at least 50% down if I wanted financing. That would mean using up all my spare cash. I'm not sure I want to do that.
I posted an ad on Craig's List looking for a roommate and have only received scam emails from foreign countries.
There was an ad on Craig's List for a roommate near where I work. I met the fellow, and he said he wold email me the credit report application. Hopefully, I will pass that. That will give me a room (a pretty large room) within 4 miles of work, saving me 51 miles of driving per day. Instead of buying 2-3 tanks of gas, I will only have to buy 1 take every 3 weeks or so. That means I can put all the money from my extra jobs to buy what I need for business. We shall see.
Thursday, January 3, 2013
Priority #1 progress - denied a mortgage
Unfortunately, it turns out one has to wait at least 2 years, and possibly up to 7, after a bankruptcy to even be considered for a mortgage. That gets eliminated from my list. What do I have left?
So, what are the options for sleeping:
1) Getting an apartment
3) Sleeping in a van
4) Become someone's roommate.
5) Find a live-in job
6) Get a large business space and live out of that
It might be impossible to get an apartment, too, because they do a credit check first. While I am leaning toward buying a van right now, I should try to find an apartment.
I'm going to need to do that outside of Craig's List because I keep getting scammers.
So, what are the options for sleeping:
1) Getting an apartment
3) Sleeping in a van
4) Become someone's roommate.
5) Find a live-in job
6) Get a large business space and live out of that
It might be impossible to get an apartment, too, because they do a credit check first. While I am leaning toward buying a van right now, I should try to find an apartment.
I'm going to need to do that outside of Craig's List because I keep getting scammers.
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