autonomous dj collective

eat

things to eat more of:

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
   How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
   How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
   How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
   How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
   How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
   How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.
   How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

contemplative

from a speech by sam harris (he seems to ignore that it takes more faith to believe in evolution than in god, but at least recognizes that "religion" has benefits, you can't just claim an atheist is just like a religious person who doesn't believe in god (and so being religious may be a rational choice, even if people don't go about it that way)):

Here’s what happens, in the generic case: a person, in whatever culture he finds himself, begins to notice that life is difficult. He observes that even in the best of times—no one close to him has died, he’s healthy, there are no hostile armies massing in the distance, the fridge is stocked with beer, the weather is just so—even when things are as good as they can be, he notices that at the level of his moment to moment experience, at the level of his attention, he is perpetually on the move, seeking happiness and finding only temporary relief from his search. . .

If we enjoy some great professional success, our feelings of accomplishment remain vivid and intoxicating for about an hour, or maybe a day, but then people will begin to ask us “So, what are you going to do next? Don’t you have anything else in the pipeline?”. . .

Even when everything has gone as well as it can go, the search for happiness continues, the effort required to keep doubt and dissatisfaction and boredom at bay continues, moment to moment. If nothing else, the reality of death and the experience of losing loved ones punctures even the most gratifying and well-ordered life.

In this context, certain people have traditionally wondered whether a deeper form of well-being exists. Is there, in other words, a form of happiness that is not contingent upon our merely reiterating our pleasures and successes and avoiding our pains? . . . Is it possible to be utterly happy before anything happens, before one’s desires get gratified, in spite of life’s inevitable difficulties, in the very midst of physical pain, old age, disease, and death?

This question, I think, lies at the periphery of everyone’s consciousness. We are all, in some sense, living our answer to it—and many of us are living as though the answer is “no.” No, there is nothing more profound that repeating one’s pleasures and avoiding one’s pains; there is nothing more profound that seeking satisfaction, both sensory and intellectual. Many of us seem think that all we can do is just keep our foot on the gas until we run out of road. . .

Leaving aside all the metaphysics and mythology and mumbo jumbo, what contemplatives and mystics over the millennia claim to have discovered is that there is an alternative to merely living at the mercy of the next neurotic thought that comes careening into consciousness. There is an alternative to being continuously spellbound by the conversation we are having with ourselves.

Most us think that if a person is walking down the street talking to himself—that is, not able to censor himself in front of other people—he’s probably mentally ill. But if we talk to ourselves all day long silently—thinking, thinking, thinking, rehearsing prior conversations, thinking about what we said, what we didn’t say, what we should have said, jabbering on to ourselves about what we hope is going to happen, what just happened, what almost happened, what should have happened, what may yet happen—but we just know enough to just keep this conversation private, this is perfectly normal. This is perfectly compatible with sanity. Well, this is not what the experience of millions of contemplatives suggests. . .

From the point of view of our contemplative traditions, however—to boil them all down to a cartoon version, that ignores the rather esoteric disputes among them—our habitual identification with discursive thought, our failure moment to moment to recognize thoughts as thoughts, is a primary source of human suffering. And when a person breaks this spell, an extraordinary kind of relief is available.

*****

One problem with atheism as a category of thought, is that it seems more or less synonymous with not being interested in what someone like the Buddha or Jesus may have actually experienced. In fact, many atheists reject such experiences out of hand, as either impossible, or if possible, not worth wanting. Another common mistake is to imagine that such experiences are necessarily equivalent to states of mind with which many of us are already familiar—the feeling of scientific awe, or ordinary states of aesthetic appreciation, artistic inspiration, etc.

lemond revmaster

is this the best training option for the house?  or maybe a nordic track cross country ski machine?  i'd prefer to do something inside that will support what i do outside.

origami

a less addictive alternative to chess?  regardless, would be fun to teach kids.  and robert j. lang's origami is awesome:

turmeric

so turmeric apparently goes on the list of potential wonder ingredients.

omega 3

just as our current lifestyle deprives our bodies of many things we need, our current diet deprives our bodies of many things we need such as omega 3:

Demar has been in and out of prison so many times he has lost count of his convictions. "Being drunk, being disorderly, trespass, assault and battery; you name it, I did it. How many times I been in jail? I don't know, I was locked up so much it was my second home."

Demar has been taking part in a clinical trial at the US government's National Institutes for Health, near Washington. The study is investigating the effects of omega-3 fatty acid supplements on the brain, and the pills that have effected Demar's "miracle" are doses of fish oil.

The results emerging from this study are at the cutting edge of the debate on crime and punishment. In Britain we lock up more people than ever before. Nearly 80,000 people are now in our prisons, which reached their capacity this week.

But the new research calls into question the very basis of criminal justice and the notion of culpability. It suggests that individuals may not always be responsible for their aggression. Taken together with a study in a high-security prison for young offenders in the UK, it shows that violent behaviour may be attributable at least in part to nutritional deficiencies.

The UK prison trial at Aylesbury jail showed that when young men there were fed multivitamins, minerals and essential fatty acids, the number of violent offences they committed in the prison fell by 37%. Although no one is suggesting that poor diet alone can account for complex social problems, the former chief inspector of prisons Lord Ramsbotham says that he is now "absolutely convinced that there is a direct link between diet and antisocial behaviour, both that bad diet causes bad behaviour and that good diet prevents it."

The Dutch government is currently conducting a large trial to see if nutritional supplements have the same effect on its prison population. And this week, new claims were made that fish oil had improved behaviour and reduced aggression among children with some of the most severe behavioural difficulties in the UK.

The scientist at the National Institute of Health running this study explains why he thinks this dietary change makes a difference:

His hypothesis is that modern industrialised diets may be changing the very architecture and functioning of the brain.

We are suffering, he believes, from widespread diseases of deficiency. Just as vitamin C deficiency causes scurvy, deficiency in the essential fats the brain needs and the nutrients needed to metabolise those fats is causing of a host of mental problems from depression to aggression. Not all experts agree, but if he is right, the consequences are as serious as they could be. The pandemic of violence in western societies may be related to what we eat or fail to eat. Junk food may not only be making us sick, but mad and bad too.

...

The researchers at the National Institute on Alcohol Abuse and Alcoholism, which is part of NIH, had placed adverts for aggressive alcoholics in the Washington Post in 2001. Some 80 volunteers came forward and have since been enrolled in the double blind study. They have ranged from homeless people to a teacher to a former secret service agent. Following a period of three weeks' detoxification on a locked ward, half were randomly assigned to 2 grams per day of the omega-3 fatty acids EPA and DHA for three months, and half to placebos of fish-flavoured corn oil.

An earlier pilot study on 30 patients with violent records found that those given omega-3 supplements had their anger reduced by one-third, measured by standard scales of hostility and irritability, regardless of whether they were relapsing and drinking again. The bigger trial is nearly complete now and Dell Wright, the nurse administering the pills, has seen startling changes in those on the fish oil rather than the placebo. "When Demar came in there was always an undercurrent of aggression in his behaviour. Once he was on the supplements he took on the ability not to be impulsive. He kept saying, 'This is not like me'."

Demar has been out of trouble and sober for a year now. He has a girlfriend, his own door key, and was made employee of the month at his company recently. Others on the trial also have long histories of violence but with omega-3 fatty acids have been able for the first time to control their anger and aggression. J, for example, arrived drinking a gallon of rum a day and had 28 scars on his hand from punching other people. Now he is calm and his cravings have gone. W was a 19st barrel of a man with convictions for assault and battery. He improved dramatically on the fish oil and later told doctors that for the first time since the age of five he had managed to go three months without punching anyone in the head.

Now, this doesn't seem to be case for everyone. I wonder if it might be something where some people are simply not able to handle the shortage of omega-3 as well as others. For example, the article explains that kids without behavioral problems don't seem to get much benefit from omega-3 rich diets. But if a small percentage of our population has a serious inability to control rage because of a dietary problem, that's something that can be fixed. It might also explain why the 20th century saw a rather impressive increase in violence in the U.S.:

Over the last century most western countries have undergone a dramatic shift in the composition of their diets in which the omega-3 fatty acids that are essential to the brain have been flooded out by competing omega-6 fatty acids, mainly from industrial oils such as soya, corn, and sunflower. In the US, for example, soya oil accounted for only 0.02% of all calories available in 1909, but by 2000 it accounted for 20%. Americans have gone from eating a fraction of an ounce of soya oil a year to downing 25lbs (11.3kg) per person per year in that period. In the UK, omega-6 fats from oils such as soya, corn, and sunflower accounted for 1% of energy supply in the early 1960s, but by 2000 they were nearly 5%. These omega-6 fatty acids come mainly from industrial frying for takeaways, ready meals and snack foods such as crisps, chips, biscuits, ice-creams and from margarine. Alcohol, meanwhile, depletes omega-3s from the brain.

To test the hypothesis, Hibbeln and his colleagues have mapped the growth in consumption of omega-6 fatty acids from seed oils in 38 countries since the 1960s against the rise in murder rates over the same period. In all cases there is an unnerving match. As omega-6 goes up, so do homicides in a linear progression. Industrial societies where omega-3 consumption has remained high and omega-6 low because people eat fish, such as Japan, have low rates of murder and depression.

Of course, all these graphs prove is that there is a striking correlation between violence and omega 6-fatty acids in the diet. They don't prove that high omega-6 and low omega-3 fat consumption actually causes violence. Moreover, many other things have changed in the last century and been blamed for rising violence - exposure to violence in the media, the breakdown of the family unit and increased consumption of sugar, to take a few examples. But some of the trends you might expect to be linked to increased violence - such as availability of firearms and alcohol, or urbanisation - do not in fact reliably predict a rise in murder across countries, according to Hibbeln.

There's a detailed technical explanation as well:

Essential fatty acids are called essential because humans cannot make them but must obtain them from the diet. The brain is a fatty organ - it's 60% fat by dry weight, and the essential fatty acids are what make part of its structure, making up 20% of the nerve cells' membranes. The synapses, or junctions where nerve cells connect with other nerve cells, contain even higher concentrations of essential fatty acids - being made of about 60% of the omega-3 fatty acid DHA.

Communication between the nerve cells depends on neurotransmitters, such as serotonin and dopamine, docking with receptors in the nerve cell membrane.

Omega-3 DHA is very long and highly flexible. When it is incorporated into the nerve cell membrane it helps make the membrane itself elastic and fluid so that signals pass through it efficiently. But if the wrong fatty acids are incorporated into the membrane, the neurotransmitters can't dock properly. We know from many other studies what happens when the neurotransmitter systems don't work efficiently. Low serotonin levels are known to predict an increased risk of suicide, depression and violent and impulsive behaviour. And dopamine is what controls the reward processes in the brain.

Laboratory tests at NIH have shown that the composition of tissue and in particular of the nerve cell membrane of people in the US is different from that of the Japanese, who eat a diet rich in omega-3 fatty acids from fish. Americans have cell membranes higher in the less flexible omega-6 fatty acids, which appear to have displaced the elastic omega-3 fatty acids found in Japanese nerve cells.

Hibbeln's theory is that because the omega-6 fatty acids compete with the omega-3 fatty acids for the same metabolic pathways, when omega-6 dominates in the diet, we can't convert the omega-3s to DHA and EPA, the longer chain versions we need for the brain. What seems to happen then is that the brain picks up a more rigid omega-6 fatty acid DPA instead of DHA to build the cell membranes - and they don't function so well.

Other experts blame the trans fats produced by partial hydrogenation of industrial oils for processed foods. Trans fats have been shown to interfere with the synthesis of essentials fats in foetuses and infants. Minerals such as zinc and the B vitamins are needed to metabolise essential fats, so deficiencies in these may be playing an important part too.

There is also evidence that deficiencies in DHA/EPA at times when the brain is developing rapidly - in the womb, in the first 5 years of life and at puberty - can affect its architecture permanently. Animal studies have shown that those deprived of omega-3 fatty acids over two generations have offspring who cannot release dopamine and serotonin so effectively.

"The extension of all this is that if children are left with low dopamine as a result of early deficits in their own or their mother's diets, they cannot experience reward in the same way and they cannot learn from reward and punishment. If their serotonin levels are low, they cannot inhibit their impulses or regulate their emotional responses," Hibbeln points out.

time

choose time over money, via TMQ:

"The Progress Paradox" first argues that nearly every aspects of Western life is improving, then speculates about why "life gets better but people feel worse." A recent study by researchers including Daniel Kahneman, a Nobel Prize winner, and Alan Kruger, one of the leading names in behavior economics, adds new detail on that question. The study found that the well-off are no happier than others; that as income rises, so does tension and anger; that "people exaggerate the contribution of income to happiness."

Kahneman, Krueger and their collaborators also offer a vital insight -- that happiness comes from choosing time over money, but most Americans choose money over time. "Leisure is better for happiness than increased income," they argue, supposing that time spent in travel, having new experiences, relaxing, hiking, reading, or simply looking up at the stars is more important to our sense of well-being than a new car or impressive house. Unless you are in a bad financial situation, Kahneman and Krueger recommend you spend less time working, accept somewhat lower income, and use your freed hours to experience life. Barbara Bush memorably said that no one on his or her deathbed has ever regretted not staying later at the office, while many regret failing to spend more time with family and friends.

I'll add another suggestion on why time is more important to happiness than money: Because time is far more precious. Money that has been used up can be replaced; you can always get at least some additional money, and in principle can get huge amounts of additional money. Your time on Earth, on the other hand, is limited and irreplaceable. You might add somewhat to your time on Earth by taking care of your health -- and that's an excellent idea, but there are no guarantees you won't be hit by a bus anyway. We all must surrender some of our time for work to acquire income. But those who obsessively chase maximum material possessions give up something precious and fleeting, namely time, in order to acquire something that cannot make them happy, namely money.

vitamin D

get lots (perversely, protecting ourselves from skin cancer reduces vitamin D, thereby increasing the risk of other cancers):

Other studies have suggested that higher vitamin D levels help protect against colon, prostate, and breast cancer, but a long-term study of 50,000 men by researchers at Harvard School of Public Health suggests vitamin D may reduce the risk of all cancers. The study, which is still under review for publication, found that men who consumed higher levels of vitamin D reduced their overall cancer risk by at least 30 percent, according to lead author, Ed Giovannucci. The findings were statistically significant, he said, and a separate study of women is expected to produce similar results.

green tea

drink lots:

Over 11 years of follow-up, 4,209 participants died, and over 7 years of follow-up, 892 participants died of cardiovascular disease and 1,134 participants died of cancer. The researchers found that green tea consumption was inversely associated with death due to all causes and due to cardiovascular disease. Compared with participants who consumed less than 1 cup/d of green tea, those who consumed 5 or more cups/d had a risk of all-cause mortality and CVD mortality that was 16 percent lower (during 11 years of follow-up) and 26 percent lower (during 7 years of follow-up), respectively.

These inverse associations of all-cause and CVD mortality were stronger among women, although the inverse association for green tea consumption was observed in both sexes. In women, compared with those who consumed less than 1 cup/d of green tea, those who consumed 5 or more cups/d had a 31 percent lower risk of CVD death.

rehabilitated foods

pork rinds no longer junk food?