Ground meat treats: Zucchini and onion meatloaf

A cousin of the meatball (), the meatloaf is a traditional German dish. The recipe below is for a meal that feeds 4-8 people. The ground beef used has little fat, and thus a relatively low omega-6 content. Most of the fat comes from the 1 lb of ground grass-fed lamb in the recipe, which has a higher omega-3 to omega-6 ratio than the regular (i.e., non-grass-fed) ground beef. The egg acts as a binder. Leave the potato out if you want to decrease the carbohydrate content; it does not add much (nutrient numbers are provided at the end of the post).

- Prepare some dry seasoning powder by mixing salt, parsley flakes, garlic powder, chili powder, and a small amount of cayenne pepper.
- Grate one zucchini squash and one peeled potato. Cut half an onion into small pieces of similar size.
- Mix 2 lb of very lean ground beef (96/4) with 1 lb of ground grass-fed lamb.
- Add the dry seasoning, zucchini, potato, onion and a whole egg to the ground meat mix.
- Vigorously mix by hand until you get a homogeneous look.
- Place the mix into a buttered casserole dish with the shape of a loaf.
- Preheat the oven to 375 degrees Fahrenheit.
- Bake the meatloaf for about 1 hour and a half.

It is a good idea to place the casserole dish within a tray, as in the photo above. The meatloaf will give off some of its juices as it bakes, which may overflow from the casserole dish and make a mess in your oven. Below is a slice of meatloaf served with a side of vegetables. The green spots in the meatloaf are the baked zucchini squash pieces.

A thick slice like the one on the photo above will have about 52 g of protein, 15 g of fat, and 6 g of carbohydrates (mostly from the potato). That'll be about 1/5 of the whole meatloaf; the slice will weigh a little less then 1/2 lb (approximately 200 g). The fat will be primairly saturated and monounsaturated (both healthy), with a good balance of omega-3 and omega-6 fats. The slice of meatloaf will also be a good source of vitamins B12 and B6, niacin, zinc, selenium, and phosphorus.

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So boys, what should you do when you get cold?

Over the next few weeks I will be working with British Gas as one of their Smart Mums ambassadors, thinking about the significance of energy conservation this winter.

This project comes hot on the heels of the energyshare campaign, where I saw the hard work of communities who are trying to create energy from renewable sources.  With all the complexities of such a project, it's a far cry from the simplicity of flicking a switch in our homes to immediately emblazen rooms in light or to turn up the heat.

With the festive season being one of the coldest times of the year and now the boys are off school, it's been a good time to have a chat with them about how we can save energy over the holidays.

I caught them by surprise, this Sunday, just as my youngest came home from swimming and my eldest was about to embark on a Pokemon Fest at the computer, wearing just a short sleeved top  - his choice - brrrrr.  The house was not particularly warm that day.

"What should you do if you get cold?" I asked.

A simple question.

"Turn up the radiators!" shouted one.

"Dive under a blanket!" called the other.

The first was just being a frivolous tease.  He knows we have a permanent choice of blankets in our living room, which are always put to good use whenever we're sat around watching television, or using the laptop.  Aside from the technology, it takes us right back to an era when central heating wasn't available. I'm snuggling under one, whilst writing this post.

Of course, being just seven and ten, when the boys are not sat around, they're tearing around the house, using their own energy to keep warm.

It's just a shame I can't harness that and divert it back into the National Grid.

Or the sound of their laughter too, just like in Monsters Inc.

We're actually pretty good at managing the heating and putting on extra layers.  However, our particular downfall is leaving the lights on, especially in the children's rooms, when they are rushing around to get to school.  It's always the bedside lights that are a pain to remember to turn off.

So he who laughed about turning up the radiators has now got his nose to the grindstone, designing mini-posters to remind him and his brother to turn off the lights!

And if that doesn't work, as a back-up plan I'm busy gathering together a load of pennies as a financial incentive, so that each time they remember to turn them off, they will physically be able to visualise the saving too.

The problem with that last strategy is that I can see them turning on the lights especially to turn them off again.

Best not tell them about that one yet then!


________________________________________

This is a sponsored post for the British Gas, Smart Mums project. More posts  are also available at the BritMums Smart Mums Blog.

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Protein powders before fasted weight training? Here is a more natural and cheaper alternative

The idea that protein powders should be consumed prior to weight training has been around for a while, and is very popular among bodybuilders. Something like 10 grams or so of branched-chain amino acids (BCAAs) is frequently recommended. More recently, with the increase in popularity of intermittent fasting, it has been strongly recommended prior to “fasted weight training”. The quotation marks here are because, obviously, if you are consuming anything that contains calories prior to weight training, the weight training is NOT being done in a fasted state.

(Source: Ecopaper.com)

Most of the evidence available suggests that intermittent fasting is generally healthy. In fact, being able to fast for 16 hours or more, particularly without craving sweet foods, is actually a sign of a healthy glucose metabolism; which may complicate a cause-and-effect analysis between intermittent fasting and general health. The opposite, craving sweet foods every few hours, is generally a bad sign.

One key aspect of intermittent fasting that needs to be highlighted is that it is also arguably a form of liberation ().

Now, doing weight training in the fasted state may or may not lead to muscle loss. It probably doesn’t, even after a 24-hour fast, for those who fast and replenish their glycogen stores on a regular basis ().

However, weight training in a fasted state frequently induces an exaggerated epinephrine-norepinephrine (i.e., adrenaline-noradrenaline) response, likely due to depletion of liver glycogen beyond a certain threshold (the threshold varies for different people). The same is true for prolonged or particularly intense weight training sessions, even if they are not done in the fasted state. The body wants to crank up consumption of fat and ketones, so that liver glycogen is spared to ensure that it can provide the brain with its glucose needs.

Exaggerated epinephrine-norepinephrine responses tend to cause a few sensations that are not very pleasant. One of the first noticeable ones is orthostatic hypotension; i.e., feeling dizzy when going from a sitting to a standing position. Other related feelings are light-headedness, and a “pins and needles” sensation in the limbs (typically the arms and hands). Many believe that they are having a heart attack whey they have this “pins and needles” sensation, which can progress to a stage that makes it impossible to continue exercising.

Breaking the fast prior to weight training with dietary fat or carbohydrates is problematic, because those nutrients tend to blunt the dramatic rise in growth hormone that is typically experienced in response to weight training (). This is not good because the growth hormone response is probably one of the main reasons why weight training can be so healthy ().

Dietary protein, however, does not seem to significantly blunt the growth hormone response to weight training; even though it doesn't seem to increase it either (). Dietary protein seems to also suppress the exaggerated epinephrine-norepinephrine response to fasted weight training. And, on top of all that, it appears to suppress muscle loss, which may well be due to a moderate increase in circulating insulin ().

So everything points at the possibility that the ingestion of some protein, without carbohydrates or fat, is a good idea prior to fasted weight training. Not too much protein though, because insulin beyond a certain threshold is also likely to suppress the growth hormone response.

Does the protein have to be in the form of a protein powder? No.

Supplements are made from food, and this is true of protein powders as well. If you hard-boil a couple of large eggs, and eat only the whites prior to weight training, you will be getting about 8-10 grams of one of the highest quality protein "supplements" you can possibly get. Included are BCAAs. You will get a few extra nutrients with that too, but virtually no fat or carbohydrates.

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Finding your sweet spot for muscle gain with HCE

In order to achieve muscle gain, one has to repeatedly hit the “supercompensation” window, which is a fleeting period of time occurring at some point in the muscle recovery phase after an intense anaerobic exercise session. The figure below, from Vladimir Zatsiorsky’s and William Kraemer’s outstanding book Science and Practice of Strength Training () provides an illustration of the supercompensation idea. Supercompensation is covered in more detail in a previous post ().

Trying to hit the supercompensation window is a common denominator among HealthCorrelator for Excel (HCE) users who employ the software () to maximize muscle gain. (That is, among those who know and subscribe to the theory of supercompensation.) This post outlines what I believe is a good way of doing that while avoiding some pitfalls. The data used in the example that follows has been created by me, and is based on a real case. I disguised the data, simplified it, added error etc. to make the underlying method relatively easy to understand, and so that the data cannot be traced back to its “real case” user (for privacy).

Let us assume that John Doe is an intermediate weight training practitioner. That is, he has already gone through the beginning stage where most gains come from neural adaptation. For him, new gains in strength are a reflection of gains in muscle mass. The table below summarizes the data John obtained when he decided to vary the following variables in order to see what effects they have on his ability to increase the weight with which he conducted the deadlift () in successive exercise sessions:
    - Number of rest days in between exercise sessions (“Days of rest”).
    - The amount of weight he used in each deadlift session (“Deadlift weight”).
    - The amount of weight he was able to add to the bar each session (“Delta weight”).
    - The number of deadlift sets and reps (“Deadlift sets” and “Deadlift reps”, respectively).
    - The total exercise volume in each session (“Deadlift volume”). This was calculated as follows: “Deadlift weight” x “Deadlift sets” x “Deadlift reps”.

John’s ability to increase the weight with which he conducted the deadlift in each session is measured as “Delta weight”. That was his main variable of interest. This may not look like an ideal choice at first glance, as arguably “Deadlift volume” is a better measure of total effort and thus actual muscle gain. The reality is that this does not matter much in his case, because: John had long rest periods within sets, of around 5 minutes; and he made sure to increase the weight in each successive session as soon as he felt he could, and by as much as he could, thus never doing more than 24 reps. If you think that the number of reps employed by John is too high, take a look at a post in which I talk about Doug Miller and his ideas on weight training ().

Below are three figures, with outputs from HCE: a table showing the coefficients of association between “Delta weight” and the other variables, and two graphs showing the variation of “Delta weight” against “Deadlift volume” and “Days of rest”. As you can see, nothing seems to be influencing “Delta weight” strongly enough to reach the 0.6 level that I recommend as the threshold for a “real effect” to be used in HCE analyses. There are two possibilities here: it is what it looks it is, that is, none of the variables influence “Delta weight”; or there are effects, but they do not show up in the associations table (as associations equal to or greater than 0.6) because of nonlinearity.

The graph of “Delta weight” against “Deadlift volume” is all over the place, suggesting a lack of association. This is true for the other variables as well, except “Days of rest”; the last graph above. That graph, of “Delta weight” against “Days of rest”, suggests the existence of a nonlinear association with the shape of an inverted J curve. This type of association is fairly common. In this case, it seems that “Delta weight” is maximized in the 6-7 range of “Days of rest”. Still, even varying things almost randomly, John achieved a solid gain over the time period. That was a 33 percent gain from the baseline “Deadlift weight”, a gain calculated as: (285-215)/215.

HCE, unlike WarpPLS (), does not take nonlinear relationships into consideration in the estimation of coefficients of association. In order to discover nonlinear associations, users have to inspect the graphs generated by HCE, as John did. Based on his inspection, John decided to changes things a bit, now working out on the right side of the J curve, with 6 or more “Days of rest”. That was difficult for John at first, as he was addicted to exercising at a much higher frequency; but after a while he became a “minimalist”, even trying very long rest periods.

Below are four figures. The first is a table summarizing the data John obtained for his second trial. The other three are outputs from HCE, analogous to those obtained in the first trial: a table showing the coefficients of association between “Delta weight” and the other variables, two graphs (side-by-side) showing “Delta weight” against “Deadlift sets” and “Deadlift reps”, and one graph of “Delta weight” against “Days of rest”. As you can see, “Days of rest” now influences “Delta weight” very strongly. The corresponding association is a very high -0.981! The negative sign means that “Delta weight” decreases as “Days of rest” increase. This does NOT mean that rest is not important; remember, John is now operating on the right side of the J curve, with 6 or more “Days of rest”.

The last graph above suggests that taking 12 or more “Days of rest” shifted things toward the end of the supercompensation window, in fact placing John almost outside of that window at 13 “Days of rest”. Even so, there was no loss of strength, and thus probably no muscle loss. Loss of strength would be suggested by a negative “Delta weight”, which did not occur (the “Delta weight” went down to zero, at 13 “Days of rest”). The two graphs shown side-by-side suggest that 2 “Deadlift sets” seem to work just as well for John as 3 or 4, and that “Deadlift reps” in the 18-24 range also work well for John.

In this second trial, John achieved a better gain over a similar time period than in the first trial. That was a 36 percent gain from the baseline “Deadlift weight”, a gain calculated as: (355-260)/260. John started with a lower baseline than in the end of the first trial period, probably due to detraining, but achieved a final “Deadlift weight” that was likely very close to his maximum potential (at the reps used). Because of this, the 36 percent gain in the period is a lot more impressive than it looks, as it happened toward the end of a saturation curve (e.g., the far right end of a logarithmic curve).

One important thing to keep in mind is that if an HCE user identifies a nonlinear relationship of the J-curve type by inspecting the graphs like John did, in further analyses the focus should be on the right or left side of the curve by either: splitting the dataset into two, and running a separate analysis for each new dataset; or running a new trial, now sticking with a range of variation on the right or left side of the curve, as John did. The reason is that nonlinear relationships tend to distort the linear coefficients calculated by HCE, hiding a real relationship between two variables.

This is a very simplified example. Most serious bodybuilders will measure variations in a number of variables at the same time, for a number of different exercise types and formats, and for longer periods. That is, their “HealthData” sheet in HCE will be a lot more complex. They will also have multiple instances of HCE running on their computer. HCE is a collection of sheets and code that can be copied, and saved with different names. The default is “HCE_1_0.xls” or “HCE_1_0.xlsm”, depending on which version you are using. Each new instance of HCE may contain a different dataset for analysis, stored in the “HealthData” sheet.

It is strongly recommended that you keep your data in a separate set of sheets, as a backup. That is, do not store all your data in the “HealthData” sheets in different HCE instances. Also, when you copy your data into the “HealthData” sheet in HCE, copy only the values and formats, and NOT the formulas. If you copy the formulas, you may end up having some problems, as some of the cells in the “HealthData” sheet will not be storing values. I also recommend storing values for other types variables, particularly perception-based variables.

Examples of perception-based variables are: “Perceived stress”, “Perceived delayed onset muscle soreness (DOMS)”, and “Perceived non-DOMS pain”. These can be answered on Likert-type scales, such as scales going from 1 (very strongly disagree) to 7 (very strongly agree) in response to self-prepared question-statements like “I feel stressed out” (for “Perceived stress”). If you find that a variable like “Perceived non-DOMS pain” is associated with working out at a particular volume range, that may help you avoid serious injury in the future, as non-DOMS pain is not a very good sign (). You also may find that working out in the volume range that is associated with non-DOMS pain adds nothing in terms of muscle gain.

Generally speaking, I think that many people will find out that their sweet spot for muscle gain involves less frequent exercise at lower volumes than they think. Still, each individual is unique; there is no one quite like John. The relationship between “Delta weight” and “Days of rest” varies from person to person based on age; older folks generally require more rest. It also varies based on whether the person is dieting or not; less food intake leads to longer recovery periods. Women will probably see visible lower-body muscle gain, but very little visible upper-body muscle gain (in the absence of steroid use), even as they experience upper-body strength gains. Other variables of interest for both men and women may be body weight, body fat percentage, and perceived muscle tone.

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"No More Socks for Christmas" says Suffolk Circle

Members of Southwark Circle in London.  Suffolk Circle members will be marching with similar banners, 11.30am, Wednesday 14th December, The arc, Bury St Edmunds.

As a little girl, I used to love helping my mother wrap the Christmas presents.  It was one of my favourite things to do... until I got bored.  And I would get bored.  There were always too many presents and they were always the same, with the long monotony of socks, ties, handkerchiefs or bubble bath.  Sometimes there would be bath salts, just to break the routine.

As I carefully wrapped the presents, which would then be dutifully distributed to all the older members of our family in time for Christmas day, I couldn't help but think how awful Christmas Day must be for old people if every year they opened a pile of socks.  It would be like The Day of The Triffids, except with socks. Surely they already had enough socks or if they didn't they were old enough and sensible enough to buy their own.

Some of those 'old' people were only in their forties.

I'm now 43. a ripe old age to be caught in the firing line for chance gifts that belong to the older generation.

"The joy is in the giving, not the receiving" we hear all across the land at Christmas time.

Indeed it is and as a society we get hooked into the joy of giving presents as tokens of our love and kindness, our appreciation and our warmth towards others.  Yet, very often giving is purely duty-bound and an automatic process that ends up with a national pile of unwanted gifts.

"I really don't know what to get Uncle Jim," I heard a lady say last week, as I walked past her and her friend in Bury St Edmunds.  "He never likes what I get but I've got to get him something because it's bloody Christmas!"

It sounded like Uncle Jim's joy would definitely not be in 'the receiving'.  And as for the lady concerned, there was certainly no joy in the act of 'giving' either.  It sounded more like she was desperate for some pain relief!

So thank goodness the world is coming to its senses, at least in Bury St Edmunds, where under the auspices of social enterprise Suffolk Circle, a Flashmob & protest march is taking place this Wednesday to encourage people to think twice about what they buy for older friends and relatives this Christmas.  

Suffolk Circle members will gather in the Arc shopping centre at 11.30am, bringing unwanted gifts from last year.  They will march with banners to Suffolk Circle HQ, where the gifts will be donated to the Gatehouse, a West Suffolk charity dedicated to helping those in material and emotional need.

Suffolk Circle believes that wasting money on unwanted presents is even madder in the present economic climate.  For me it's all about physical waste too, i.e. the embedded energy and water wastage just to get the thing from the factory, to the shop, to the Christmas tree, only for it to sit in a drawer for 12 months before ending up in a carboot sale, landfill or charity shop

It's not about ingratitude, because actually it really is simply "the thought" that counts and the awareness that an unwanted present puts unnecessary emotional pressure on the benefactor as well as the beneficiary and leaves a trail of material and economic wastage in the process, even if it is just one pair of socks!

Of course it goes without saying that no offence is intended, accidentally or otherwise, towards anyone who really adores getting socks or just simply always needs another pair, whether that be at Christmas or any other time of year. 

And I admit, it really is nice to get a snuggly pair sometimes.
 
Sometimes!

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If you live in Suffolk and would like to take part in the flashmob, please go along on Wednesday 14th December.  11.30am.  Meet opposite the Costa Café, arc shopping Centre, 14 Prospect Row, Bury St Edmunds, IP33 3DG.

Suffolk Circle is a social enterprise whose members can get practical help with life’s little bits and pieces from local Helpers. They can also get out and about, meeting people with similar interests, reconnecting with their community, doing and learning new things. For family members and friends who live further away it’s a great to make sure their loved ones have neighbourly support, as well as a lot of fun, all year round.  Membership costs £15 for six months or £30 for a whole year.

For further details about the Suffolk Circle or Wednesday's march, please contact:
Finbarr Carter, Head of Membership. Tel: 01284 774880, or visit  www.suffolkcircle.org.uk.

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energyshare, Hexham, social media, old friends and me

The last couple of weeks have have been some of the most extraordinary in my blogging life, having spent much of November helping to campaign for public votes to help Hexham River Hydro win energyshare funding of £100,000, WHICH THEY DID ON SATURDAY, so a HUGE THANK YOU to all of you who voted.

With the campaigning over, I now want to take some time out to reflect on what has been a very exciting but overwhelming experience in many ways.

When energyshare first got in touch to ask if I'd like to work with them as a blogging champion for one of the shortlisted entries, it sounded like a very exciting prospect.  It was the first time I'd heard of energyshare, but the idea that it was supporting community based energy creation, based on inspiration by River Cottage & Landshare originator Hugh Fearnley-Whittingstall was a very interesting one indeed.

What I hadn't expected though was the community project that I would be allocated would be one that would involve a 5 hour train trip, up north to Hexham in Northumbria.

Nor had I expected the impact the community would have on me when I arrived there.

And I certainly hadn't prepared myself for the string of coincidences in my life that would surround Hexham either.

Energyshare recognised that they'd given me a community that was very far away from home and gave me the opportunity to support them remotely.  Having read the project details for the Hexham River Hydro scheme, I knew I could blog about them enthusiastically - I love the idea of harnessing power from water -  but I didn't think I could do it with the level of passion that was needed unless I saw it first hand.

The first phone calls I made with Tamsin, then Gillian and then the rest of the the Hexham River Hydro team revealed the first glimpses of their drive and enthusiasm that I was desperate to harness during my proposed visit there.  And I wasn't to be disappointed.

From the moment I stepped off the train and was welcomed by Malcolm, one of the project team members, I knew it was going to be a 24 hour whirlwind of a visit.  During the short walk to the town centre, I'd already gleaned some information about the town's initial commitment to renewable energy, with Malcolm pointing out the solar panels that had been installed on the roof of the sports centre.

Then came the opportunistic video in the stocks outside the town gaol (you'll need to see my video), followed by the very exciting introduction to the team, who were having a project meeting at their hub, at Scott's Cafe in the Forum cinema.

The Hexham River Hydro Project Team

Once calm had been restored, it was a real privilege to settle myself into the meeting and hear the ideas that the team was planning for campaigning to secure as many public votes as possible for their energyshare funding bid.   There were so many ideas that truly reflected the group's energy

That night after pizza, I was "unofficially inaugurated" into the community by taking part in the Hexham Community Choir.  For 50 minutes, the choir suffered my tone-deaf vocals, until Gillian announced why I was in town. Soon after it was off to the pub for some cider and more singing.  It was a real warm welcome to what was an unfamiliar town in an unfamiliar part of the country.

Hexham Community Choir

The real work started the next day.  Well, I say it was work, it was more of an insightful introduction into the team's enthusiasm, knowledge and commitment as well as their vision on how a hydro electricity generator could create funds for social projects around the town.

On location at the site of the river hydro scheme

And everything that I experienced that day was eye-opening, whether it was watching leaping salmon for the very first time in my life, making Christmas cards with the mums who use the community house No. 28, or meeting the teenagers at the Youth Initiative, who are so grateful for their facility and also realise how it's heavily dependent on fund generation.

The Community House, No 28.

And having the opportunity to meet, conservationists, councillors, the mayor, members of Transition Tynedale, students of the local Mencap college and local schools, really cemented how much Hexham Community Partnership worked hard to create a fantastic foundation for such a great community.

Members of the community, including The Mayor, Transition Tynesdale, Hexham Community Partnership and councillors

I really felt honoured to have met so many people during my visit, which is why when it was announced at the live countdown on Saturday that they had won the £100K energyshare funding, I found myself getting quite emotional over the result too and so pleased for the community that I'd championed.

Hexham River Hydro's Gillian Orrell at the energyshare finals. If she was this pleased about winning a vote rush prize, just imagine how it felt to win the £100k funding. It's just a pity my camera battery ran out, so I couldn't capture the scene.

I've now got a funny feeling, that this isn't the end of my relationship with Hexham. Not only because of the lovely welcome and my interest in following the development of the Hexham River Hydro project.

There are a few coincidences that have come about too.

Having uploaded my photos onto Facebook, it quickly emerged that not only does one of my social-media contacts originate for this beautiful town, but one of my favourite soap-makers lives only ten minutes away too, the fabulous Allyson, with whom I've had many a conversation during the last three years.  Even while I was there, I stumbled upon the gallery of the most amazing artist Matt Forster. We'd started following each other on Twitter well before I'd even heard of Hexham.  His work is truly superb and is really worth checking out.  Here's a peek at just one photo I took during my brief visit to his gallery.

By artist  Matt Forster

However the most amazing coincidence of all is the news that Gillian, had received a telephone call from a good friend of hers several days after my visit, to enquire whether it was true that a Karen Cannard had been in town.

It turns out that her friend is none other than a lovely former colleague of mine, who as a young lady used to work for me at a music digitisation company in London, back in the 1990s. After I'd left, she'd spent time travelling overseas. I moved house several times and then relocated to Suffolk. We lost touch, but I'd always wondered what had happened to her.

Now I know and it was an absolute delight to hear Gillian bring me up to speed a whole decade later.

So, I've now got plenty of reasons to visit a place, which until a few weeks ago, I'd actually never even heard of before.

Huge congratulations to Hexham River Hydro for winning the large category on Saturday and thank you for being such fabulous hosts.

I have no doubt we will meet again and I am looking forward to catching up with my old work friend too.

So thank you to energyshare for pairing me up with Hexham. My personal tale is a very unexpected result indeed.

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Want to make coffee less acidic? Add cream to it

The table below is from a 2008 article by Ehlen and colleagues (), showing the amount of erosion caused by various types of beverages, when teeth were exposed to them for 25 h in vitro. Erosion depth is measured in microns. The third row shows the chance probabilities (i.e., P values) associated with the differences in erosion of enamel and root.

As you can see, even diet drinks may cause tooth erosion. That is not to say that if you drink a diet soda occasionally you will destroy your teeth, but regular drinking may be a problem. I discussed this study in a previous post (). After that post was published here some folks asked me about coffee, so I decided to do some research.

Unfortunately coffee by itself can also cause some erosion, primarily because of its acidity. Generally speaking, you want a liquid substance that you are interested in drinking to have a pH as close to 7 as possible, as this pH is neutral (). Tap and mineral water have a pH that is very close to 7. Black coffee seems to have a pH of about 4.8.

Also problematic are drinks containing fermentable carbohydrates, such as sucrose, fructose, glucose, and lactose. These are fermented by acid-producing bacteria. Interestingly, when fermentable carbohydrates are consumed as part of foods that require chewing, such as fruits, acidity is either neutralized or significantly reduced by large amounts of saliva being secreted as a result of the chewing process.

So what to do about coffee?

One possible solution is to add heavy cream to it. A small amount, such as a teaspoon, appears to bring the pH in a cup of coffee to a little over 6. Another advantage of heavy cream is that it has no fermentable carbohydrates; it has no carbohydrates, period. You will have to get over the habit of drinking sweet beverages, including sweet coffee, if you were unfortunate enough to develop that habit (like so many people living in cities today).

It is not easy to find reliable pH values for various foods. I guess dentistry researchers are more interested in ways of repairing damage already done, and there doesn't seem to be much funding available for preventive dentistry research. Some pH testing results from a University of Cincinnati college biology page were available at the time of this writing; they appeared to be reasonably reliable the last time I checked them ().

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My appeal video for Hexham River Hydro (@energyshare)

Last week I had the unique opportunity to visit Hexham and meet the community with whom I have partnered in the bid to win funding from energyshare.

I received the most amazing welcome from so many people in the community, including the project partners, volunteers, Transition Town members, the local Abbey, councillors and the Mayor.  However it was the visits I made to the potential beneficiaries of the funding that inspired me the most, including a local community centre in regeneration area and the fabulous kids who really need their local youth initiative.

Armed with just my very old smartphone, I managed to take some footage while I was there, to ask for your support in voting for a community project that will not just create renewable energy but will help provide some much-needed social projects too.  So please, take a look and then I urge you to join in the EnergyShare vote. The deadline is 5pm 3 December, so Hexham River Hydro needs your support urgently.

To vote, you will need to register your email address at www.energyshare.com, but it doesn't take long and you will be in with a chance of winning one of five River Cottage books that are being given away each day.  It will only take 5 minutes, and if you vote for Hexham River Hydro and their public vote is successful, you will be making a real difference to a community's heritage and social well-being as well as helping to create an amazing renewable energy project that will be a valuable resource for the rest of the UK.

___________________________________________________________

This is a sponsored opportunity on behalf of British Gas. However, all the author's views and research are her own.

Photos of the visit are now also publicly available on Facebook.

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Triglycerides, VLDL, and industrial carbohydrate-rich foods

Below are the coefficients of association calculated by HealthCorrelator for Excel (HCE) for user John Doe. The coefficients of association are calculated as linear correlations in HCE (). The focus here is on the associations between fasting triglycerides and various other variables. Take a look at the coefficient of association at the top, with VLDL cholesterol, indicated with a red arrow. It is a very high 0.999.

Whoa! What is this – 0.999! Is John Doe a unique case? No, this strong association between fasting triglycerides and VLDL cholesterol is a very common pattern among HCE users. The reason is simple. VLDL cholesterol is not normally measured directly, but typically calculated based on fasting triglycerides, by dividing the fasting triglycerides measurement by 5. And there is an underlying reason for that - fasting triglycerides and VLDL cholesterol are actually very highly correlated, based on direct measurements of these two variables.

But if VLDL cholesterol is calculated based on fasting triglycerides (VLDL cholesterol  = fasting triglycerides / 5), how come the correlation is 0.999, and not a perfect 1? The reason is the rounding error in the measurements. Whenever you see a correlation this high (i.e., 0.999), it is reasonable to suspect that the source is an underlying linear relationship disturbed by rounding error.

Fasting triglycerides are probably the most useful measures on standard lipid panels. For example, fasting triglycerides below 70 mg/dl suggest a pattern of LDL particles that is predominantly of large and buoyant particles. This pattern is associated with a low incidence of cardiovascular disease (). Also, chronically high fasting triglycerides are a well known marker of the metabolic syndrome, and a harbinger of type 2 diabetes.

Where do large and buoyant LDL particles come from? They frequently start as "big" (relatively speaking) blobs of fat, which are actually VLDL particles. The photo is from the excellent book by Elliott & Elliott (); it shows, on the same scale: (a) VLDL particles, (b) chylomicrons, (c) LDL particles, and (d) HDL particles. The dark bar at the bottom of each shot is 1000 A in length, or 100 nm (A = angstrom; nm = nanometer; 1 nm = 10 A).

If you consume an excessive amount of carbohydrates, my theory is that your liver will produce an abnormally large number of small VLDL particles (also shown on the photo above), a proportion of which will end up as small and dense LDL particles. The liver will do that relatively quickly, probably as a short-term compensatory mechanism to avoid glucose toxicity. It will essentially turn excess glucose, from excess carbohydrates, into fat. The VLDL particles carrying that fat in the form of triglycerides will be small because the liver will be in a hurry to clear the excess glucose in circulation, and will have no time to produce large particles, which take longer to produce individually.

This will end up leading to excess triglycerides hanging around in circulation, long after they should have been used as sources of energy. High fasting triglycerides will be a reflection of that. The graphs below, also generated by HCE for John Doe, show how fasting triglycerides and VLDL cholesterol vary in relation to refined carbohydrate consumption. Again, the graphs are not identical in shape because of rounding error; the shapes are almost identical.

Small and dense LDL particles, in the presence of other factors such as systemic inflammation, will contribute to the formation of atherosclerotic plaques. Again, the main source of these particles would be an excessive amount of carbohydrates. What is an excessive amount of carbohydrates? Generally speaking, it is an amount beyond your liver’s capacity to convert the resulting digestion byproducts, fructose and glucose, into liver glycogen. This may come from spaced consumption throughout the day, or acute consumption in an unnatural form (a can of regular coke), or both.

Liver glycogen is sugar stored in the liver. This is the main source of sugar for your brain. If your blood sugar levels become too low, your brain will get angry. Eventually it will go from angry to dead, and you will finally find out what awaits you in the afterlife.

Should you be a healthy athlete who severely depletes liver glycogen stores on a regular basis, you will probably have an above average liver glycogen storage and production capacity. That will be a result of long-term compensatory adaptation to glycogen depleting exercise (). As such, you may be able to consume large amounts of carbohydrates, and you will still not have high fasting triglycerides. You will not carry a lot of body fat either, because the carbohydrates will not be converted to fat and sent into circulation in VLDL particles. They will be used to make liver glycogen.

In fact, if you are a healthy athlete who severely depletes liver glycogen stores on a regular basis, excess calories will be just about the only thing that will contribute to body fat gain. Your threshold for “excess” carbohydrates will be so high that you will feel like the whole low carbohydrate community is not only misguided but also part of a conspiracy against people like you. If you are also an aggressive blog writer, you may feel compelled to tell the world something like this: “Here, I can eat 300 g of carbohydrates per day and maintain single-digit body fat levels! Take that you low carbohydrate idiots!”

Let us say you do not consume an excessive amount of carbohydrates; again, what is excessive or not varies, probably dramatically, from individual to individual. In this case your liver will produce a relatively small number of fat VLDL particles, which will end up as large and buoyant LDL particles. The fat in these large VLDL particles will likely not come primarily from conversion of glucose and/or fructose into fat (i.e., de novo lipogenesis), but from dietary sources of fat.

How do you avoid consuming excess carbohydrates? A good way of achieving that is to avoid man-made carbohydrate-rich foods. Another is adopting a low carbohydrate diet. Yet another is to become a healthy athlete who severely depletes liver glycogen stores on a regular basis; then you can eat a lot of bread, pasta, doughnuts and so on, and keep your fingers crossed for the future.

Either way, fasting triglycerides will be strongly correlated with VLDL cholesterol, because VLDL particles contain both triglycerides (“encapsulated” fat, not to be confused with “free” fatty acids) and cholesterol. If a large number of VLDL particles are produced by one’s liver, the person’s fasting triglycerides reading will be high. If a small number of VLDL particles are produced, even if they are fat particles, the fasting triglycerides reading will be relatively low. Neither VLDL cholesterol nor fasting triglycerides will be zero though.

Now, you may be wondering, how come a small number of fat VLDL particles will eventually lead to low fasting triglycerides? After all, they are fat particles, even though they occur in fewer numbers. My hypothesis is that having a large number of small-dense VLDL particles in circulation is an abnormal, unnatural state, and that our body is not well designed to deal with that state. Use of lipoprotein-bound fat as a source of energy in this state becomes somewhat less efficient, leading to high triglycerides in circulation; and also to hunger, as our mitochondria like fat.

This hypothesis, and the theory outlined above, fit well with the numbers I have been seeing for quite some time from HCE users. Note that it is a bit different from the more popular theory, particularly among low carbohydrate writers, that fat is force-stored in adipocytes (fat cells) by insulin and not released for use as energy, also leading to hunger. What I am saying here, which is compatible with this more popular theory, is that lipoproteins, like adipocytes, also end up holding more fat than they should if you consume excess carbohydrates, and for longer.

Want to improve your health? Consider replacing things like bread and cereal with butter and eggs in your diet (). And also go see you doctor (); if he disagrees with this recommendation, ask him to read this post and explain why he disagrees.

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My transformation: How I looked 10 years ago next to a thin man called Royce Gracie

The photos below were taken about 10 years ago. The first is at a restaurant near Torrance, California. (As you can see, the restaurant was about to close; we were the last customers.) I am standing next to Royce Grace, who had by then become a sensation (). He became a sensation by easily defeating nearly every champion fighter that was placed in front of him. In case you are wondering, Royce is 6’1” and I am 5’8”. The second photo also has Royce’s manager in it – that is his wife. Their children’s names both start with the letter “K”. I wonder how big they are right now.

I think that at the time these photos were taken I weighed around 200-210 lbs. Even though I am much shorter than Royce, I outweighed him by around 40 lbs. Now I weigh 150 lbs, at about 11 percent body fat, and look like the photo on the top-right area of this blog - essentially like a thin guy who does some manual labor for a living, I guess. A post is available discussing the "how" part of this transformation (). I only put a shirtless photo here after several readers told me that my previous photo looked out of place in this blog.

My day job is not even remotely related to fitness instruction. I am a college professor, and like to think of myself as a scholar. I don’t care much about my personal appearance; never did. At least in my mind, putting up shirtless photos on the web should not be done gratuitously. If you are a fitness instructor, or an athlete, that is fine. In my case, it is acceptable in the context of telling people that a few minutes of mid-day sun exposure, avoiding sunburn, yields 10,000 IU of skin-produced vitamin D, which is about 20 times more than one can get through most "fortified" industrial foods.

Royce is such a nice guy that, after much insistence, he paid for the dinner, and then we drove to his house and talked until about midnight. He had told me of a flight the next morning to Chicago, so I ended the interview and thanked him for the wonderful time we had spent together. I had to talk him out of driving ahead of me to I-405; he wanted to make sure I was not going to get lost at that time of the night. This was someone who was considered a demigod at the time in some circles. A humble, wonderful person.

Royce helped launch what is today the mega-successful Ultimate Fighting Championship franchise (), which was then still a no holders barred mixed martial arts tournament. At the time the photos were taken I was interviewing him for my book Compensatory Adaptation, which came out in print soon after (). The book has a full chapter on the famous Gracie Family, including his father Helio and his brother Rickson.

I talked before about the notion of compensatory adaptation and how it applies to our understanding of how we respond to diet and lifestyle changes (). In this context, I believe that the compensatory adaptation notion is far superior to that of hormesis (), which I think is interesting but overused and overrated.

The notion of compensatory adaptation has been picked up in the field of information systems, my main field of academic research. In this field, which deals with how people respond to technologies, it is part of a broader theory called media naturalness theory (). There are already several people who have received doctorates by testing this theory from novel angles. There are also several people today who call themselves experts in compensatory adaptation and media naturalness theory.

The above creates an odd situation, and something funny that happened with me a few times already. I do some new empirical research on compensatory adaptation, looking at it from a new angle, write an academic paper about it (often with one or more co-authors who helped me collect empirical data), and submit it to a selective refereed journal. Then an "expert" reviewer, who does not know who the authors of the paper are (this is called a "blind" review), recommends rejection of the paper because “the authors of this paper clearly do not understand the notion of compensatory adaptation”. Sometimes something like this is added: “the authors should read the literature on compensatory adaptation more carefully, particularly Kock (2004)” - an article that has a good number of citations to it ().

Oh well, the beauty of the academic refereeing process …

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Teaming up with energyshare & Hexam River Hydro

It is very rare that something pulls me away from talking about rubbish, but when I was asked to team up with an exciting hydro energy project that's competing for energyshare funding, it was far too interesting to miss.


Energyshare has been created by River Cottage and British Gas, jointly managing a campaign whereby communities across the UK have applied to energyshare to have their project funded. These communities have been shortlisted into a small number of finalists, all looking to have their project funded up to the value of £100,000.

The competition has also been supported by Channel 4’s Three Hungry Boy’s who spent five weeks touring the South West over the summer, visiting communities just like those shortlisted for energyshare funding. Trevor, Thom and Tim were challenged by River Cottage’s Hugh Fearnley Whittingstall to live off the land and barter their way around the countryside, sourcing the energy for their electric vehicle from renewable technologies.

Today the finalists have been announced and campaigning has now begun in earnest to help generate public votes to choose the winning communities.


All the finalists are brilliant in their own way.  The community that I am supporting is Hexham River Hydro, a fabulous project which will create a100kW community hydro power generation scheme on the River Tyne in Northumberland.   It is a joint initiative by Hexham Community Partnership and Transition Tynedale and for anyone who, like me, has grown up or lived near such a similar powerful waterway, it is very easy to get excited about the possibilities of harnessing such energy.

However, this project is not just about generating renewable electricity, it is also about securing sustainable funding for social and economic regeneration and community activities in the market town of Hexham and its environs, as well as creating an education and awareness-raising tool for residents and visitors alike.

When I say, I'm very excited about this project, I really mean it and can't wait to get to meet the people and the community behind it. Having spoken to team member Gillian Orrell, this afternoon, I am now looking forward to a trip up north to find out more about their hopes and plans. This project may seem that it's about technology, but at the heart of it, it's really about people and harnessing the energy around us, without impacting on the environment itself.  It's amazing to think that it will generate approximately 700MWh of electricity per year – enough to satisfy the average electricity consumption of 150 households, whicle reducing Hexham’s carbon emissions by approximately 400 tonnes CO2 per year.

With such localised energy supply, it is also deemed a project of national significance that will be of interest to other similar communities around the UK.

I will be able to report on my discoveries next week, but in the meantime, if you are over 13-years-old and have just two minutes to spare, please get voting at the energyshare website.  More information about Hexam River Hydro can be found at www.energyshare.com/hrh. So, please pop over and if you like what you see, please do hurry and vote for them.

Voting is open until 5pm on 3rd December with the opportunity to win one of 5 books that River Cottage is giving away every day to voters. Furthermore, for the energyshare Group that gets the most supporters voting, there is the chance to scoop a £1,000 cash prize.

So please do get involved now and visit energyshare.com/voting.

____________________________________________________________________

This is a sponsored opportunity on behalf of British Gas. However, all the author's views are her own.

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The China Study II: How gender takes us to the elusive and deadly factor X

The graph below shows the mortality in the 35-69 and 70-79 age ranges for men and women for the China Study II dataset. I discussed other results in my two previous posts () (), all taking us to this post. The full data for the China Study II study is publicly available (). The mortality numbers are actually averages of male and female deaths by 1,000 people in each of several counties, in each of the two age ranges.

Men do tend to die earlier than women, but the difference above is too large.

Generally speaking, when you look at a set time period that is long enough for a good number of deaths (not to be confused with “a number of good deaths”) to be observed, you tend to see around 5-10 percent more deaths among men than among women. This is when other variables are controlled for, or when men and women do not adopt dramatically different diets and lifestyles. One of many examples is a study in Finland (); you have to go beyond the abstract on this one.

As you can see from the graph above, in the China Study II dataset this difference in deaths is around 50 percent!

This huge difference could be caused by there being significantly more men than women per county included the dataset. But if you take a careful look at the description of the data collection methods employed (), this does not seem to be the case. In fact, the methodology descriptions suggest that the researchers tried to have approximately the same number of women and men studied in each county. The numbers reported also support this assumption.

As I said before, this is a well executed research project, for which Dr. Campbell and his collaborators should be commended. I may not agree with all of their conclusions, but this does not detract even a bit from the quality of the data they have compiled and made available to us all.

So there must be another factor X causing this enormous difference in mortality (and thus longevity) among men and women in the China Study II dataset.

What could be this factor X?

This situation helps me illustrate a point that I have made here before, mostly in the comments under other posts. Sometimes a variable, and its effects on other variables, are mostly a reflection of another unmeasured variable. Gender is a variable that is often involved in this type of situation. Frequently men and women do things very differently in a given population due to cultural reasons (as opposed to biological reasons), and those things can have a major effect on their health.

So, the search for our factor X is essentially a search for a health-relevant variable that is reflected by gender but that is not strictly due to the biological aspects that make men and women different (these can explain only a 5-10 percent difference in mortality). That is, we are looking for a variable that shows a lot of variation between men and women, that is behavioral, and that has a clear impact on health. Moreover, as it should be clear from my last post, we are looking for a variable that is unrelated to wheat flour and animal protein consumption.

As it turns out, the best candidate for the factor X is smoking, particularly cigarette smoking.

The second best candidate for factor X is alcohol abuse. Alcohol abuse can be just as bad for one’s health as smoking is, if not worse, but it may not be as good a candidate for factor X because the difference in prevalence between men and women does not appear to be just as large in China (). But it is still large enough for us to consider it a close second as a candidate for factor X, or a component of a more complex factor X – a composite of smoking, alcohol abuse and a few other coexisting factors that may be reflected by gender.

I have had some discussions about this with a few colleagues and doctoral students who are Chinese (thanks William and Wei), and they mentioned stress to me, based on anecdotal evidence. Moreover, they pointed out that stressful lifestyles, smoking, and alcohol abuse tend to happen together - with a much higher prevalence among men than women.

What an anti-climax for this series of posts eh?

With all the talk on the Internetz about safe and unsafe starches, animal protein, wheat bellies, and whatnot! C’mon Ned, give me a break! What about insulin!? What about leucine deficiency … or iron overload!? What about choline!? What about something truly mysterious, related to an obscure or emerging biochemistry topic; a hormone du jour like leptin perhaps? Whatever, something cool!

Smoking and alcohol abuse!? These are way too obvious. This is NOT cool at all!

Well, reality is often less mysterious than we want to believe it is.

Let me focus on smoking from here on, since it is the top candidate for factor X, although much of the following applies to alcohol abuse and a combination of the two as well.

One gets different statistics on cigarette smoking in China depending on the time period studied, but one thing seems to be a common denominator in these statistics. Men tend to smoke in much, much higher numbers than women in China. And this is not a recent phenomenon.

For example, a study conducted in 1996 () states that “smoking continues to be prevalent among more men (63%) than women (3.8%)”, and notes that these results are very similar to those in 1984, around the time when the China Study II data was collected.

A 1995 study () reports similar percentages: “A total of 2279 males (67%) but only 72 females (2%) smoke”. Another study () notes that in 1976 “56% of the men and 12% of the women were ever-smokers”, which together with other results suggest that the gap increased significantly in the 1980s, with many more men than women smoking. And, most importantly, smoking industrial cigarettes.

So we are possibly talking about a gigantic difference here; the prevalence of industrial cigarette smoking among men may have been over 30 times the prevalence among women in the China Study II dataset.

Given the above, it is reasonable to conclude that the variable “SexM1F2” reflects very strongly the variable “Smoking”, related to industrial cigarette smoking, and in an inverse way. I did something that, grossly speaking, made the mysterious factor X explicit in the WarpPLS model discussed in my previous post. I replaced the variable “SexM1F2” in the model with the variable “Smoking” by using a reverse scale (i.e., 1 and 2, but reversing the codes used for “SexM1F2”). The results of the new WarpPLS analysis are shown on the graph below. This is of course far from ideal, but gives a better picture to readers of what is going on than sticking with the variable “SexM1F2”.

With this revised model, the associations of smoking with mortality in the 35-69 and 70-79 age ranges are a lot stronger than those of animal protein and wheat flour consumption. The R-squared coefficients for mortality in both ranges are higher than 20 percent, which is a sign that this model has decent explanatory power. Animal protein and wheat flour consumption are still significantly associated with mortality, even after we control for smoking; animal protein seems protective and wheat flour detrimental. And smoking’s association with the amount of animal protein and wheat flour consumed is practically zero.

Replacing “SexM1F2” with “Smoking” would be particularly far from ideal if we were analyzing this data at the individual level. It could lead to some outlier-induced errors; for example, due to the possible existence of a minority of female chain smokers. But this variable replacement is not as harmful when we look at county-level data, as we are doing here.

In fact, this is as good and parsimonious model of mortality based on the China Study II data as I’ve ever seen based on county level data.

Now, here is an interesting thing. Does the original China Study II analysis of univariate correlations show smoking as a major problem in terms of mortality? Not really.

The table below, from the China Study II report (), shows ALL of the statistically significant (P<0.05) univariate correlations with mortality in 70-79 age range. I highlighted the only measure that is directly related to smoking; that is “dSMOKAGEm”, listed as “questionnaire AGE MALE SMOKERS STARTED SMOKING (years)”.

The high positive correlation with “dSMOKAGEm” does not even make a lot of sense, as one would expect a negative correlation here – i.e., the earlier in life folks start smoking, the higher should be the mortality. But this reverse-signed correlation may be due to smokers who get an early start dying in disproportionally high numbers before they reach age 70, and thus being captured by another age range mortality variable. The fact that other smoking-related variables are not showing up on the table above is likely due to distortions caused by inter-correlations, as well as measurement problems like the one just mentioned.

As one looks at these univariate correlations, most of them make sense, although several can be and probably are distorted by correlations with other variables, even unmeasured variables. And some unmeasured variables may turn out to be critical. Remember what I said in my previous post – the variable “SexM1F2” was introduced by me; it was not in the original dataset. “Smoking” is this variable, but reversed, to account for the fact that men are heavy smokers and women are not.

Univariate correlations are calculated without adjustments or control. To correct this problem one can adjust a variable based on other variables; as in “adjusting for age”. This is not such a good technique, in my opinion; it tends to be time-consuming to implement, and prone to errors. One can alternatively control for the effects of other variables; a better technique, employed in multivariate statistical analyses. This latter technique is the one employed in WarpPLS analyses ().

Why don’t more smoking-related variables show up on the univariate correlations table above? The reason is that the table summarizes associations calculated based on data for both sexes. Since the women in the dataset smoked very little, including them in the analysis together with men lowers the strength of smoking-related associations, which would probably be much stronger if only men were included. It lowers the strength of the associations to the point that their P values become higher than 0.05, leading to their exclusion from tables like the one above. This is where the aggregation process that may lead to ecological fallacy shows its ugly head.

No one can blame Dr. Campbell for not issuing warnings about smoking, even as they came mixed with warnings about animal food consumption (). The former warnings, about smoking, make a lot of sense based on the results of the analyses in this and the last two posts.

The latter warnings, about animal food consumption, seem increasingly ill-advised. Animal food consumption may actually be protective in regards to the factor X, as it seems to be protective in terms of wheat flour consumption ().

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