10 Tips on Creating the Gift of Gab For Fun And Profit

Yeah! We all know them. Those disgusting people who can walk into any situation and seem to fit right into the conversation. They seem to feel at home with any crowd, and they can turn a bunch of strangers into friends in moments. In fact, they can do it in the time it takes you and me to munch a couple of dainty sandwiches, drink a glass of punch, and fade into the wall paper.

I guess it's one of those things you are either born with, or brought up to do.

Or is it?

Like many things in life, being able to feel comfortable among strangers, make conversation on topics you know little about, and come out on the other end with new friends or business contacts is a skill that can be learned. While being born with certain genes or having been raised a certain way can surely help, you can learn how to get around those presumed limitations, and might even wind up being better at carrying it off than those who seem to have a head start on you.

While entire courses and training programs could be committed to turning the most insipid wallflower into a blossoming conversationalist and bon vivant, here are a few tips to help you ratchet up your "gift" of gab to a point where you too can join the crowd in the corner and discourse wittily on the subject at hand...usually.

1. Start with who you are. Don't ever fake it. If you're a gardener and the topic is rocket science, listen and learn. When the garden crowd drifts over, there's YOUR chance to shine. You are simply not going to be the center of attention, or even a small fountain of wit and wisdom in every conversation.

2. Listen and learn. Since we mentioned it above, let's explore this a little. First of all, you can often seem wiser than you are by keeping your mouth shut. While it's shut, listen to that rocket scientist. Maybe the dry, technical details are over your head, but he may say something that makes sense to you and you can use the info in a conversation later. He may whet your interest in the topic, and what better source of reference than to ask the learned speaker what his, or her, advice would be on how to learn more.

3. Be patient. We have already established that you don't want to jump in over your head and that you may benefit from the discourse anyway. However, no matter how elevated the topic, any conversation may often drift to other, more mundane topics, particularly if there are others, like yourself, who are in the dark on some highly technical issue.

4. Be curious. As mentioned above, asking a pertinent question or even professing to ignorance in hope of enlightenment will generate sparks of familiarity with the speakers. More than once, I have watched several experts practically compete with one another in their attempts to simplify and communicate a difficult subject to someone who seemed genuinely interested. Anyway, people like to have their egos stroked, and giving them an opportunity to demonstrate their command of the subject, or asking them for their opinion can really get the juices flowing. In the middle of all this, you learn more, create new friendships, and grow more comfortable within the group.

5. Admit mistakes and ignorance, take blame, laugh at yourself. One of the easiest ways to put others at ease is to admit your own ignorance. When you begin a statement or question by letting the others know that you might not know what you are talking about, they feel less "threatened" if that is a good word. It is a tension breaker in all directions when someone owns up to ignorance or error. Most people feel inclined to forgive those who can own up to their errors or lack of knowledge. They will also feel more comfortable if you can laugh at yourself.

6. Have a sense of humor. While many subjects are serious and do not allow a lot of leeway for humor, most people in a conversation are generally open to humor as long as it is not mocking or of the keystone cops variety. Of course, if the group is just cutting up, then cut up with them.

7. Educate yourself. The essence of feeling comfortable in a group is knowing that you are as knowledgeable as anybody else there. While you may regularly feel this way at work, where you are among peers, it may be quite different at a party or on a date where your counterpart may be from some other field or social group. Keeping up with the basics on current events in the fields of politics, economics, sports, science, health, and entertainment gives you toeholds on which to stand above the crowd in many conversational venues.

It also helps to keep up with popular books and movies of the moment. Even if you can only get around to actually reading or seeing one, and that one is NOT the one under discussion, you will at least have some concept of what many other popular books (or movies, or TV shows) of the moment are about, and you will possibly be able to ask rational questions which gives those who ARE familiar with the subject the opportunity to shine.

8. Prepare yourself. While education as mentioned above is a daily process, and might not have much depth, preparation can go much deeper. There are two ways that this can turn you into a conversational powerhouse.

** Become an expert on a particular subject or area. It could be a hobby, or you could just find something that interests you and might be of interest to others. For example, if you were an expert on precious stones, politics, antique coins, rare books, health, or physical fitness, there will be opportunities for you to discourse learnedly on your subject. If it is a subject that you feel deeply about, the depth of your feelings will often mold your presentation and manner of speech in such a way as to leave an impression on your listeners.

** Cram before the event if possible. If you are going to be among investors, learn some investing terminology. If as you read you have questions that the books or tapes don't seem to answer, save those. You may have a chance to ask a genuine (or assumed) expert.

9. Encourage others to speak. If Jane is commenting on a subject and seems to reach an end, encourage her to go on. You can simply say, "tell me more", or you can ask a question as mentioned above. If Jane is standing in the crowd and you know she is itching to say something, ask something like, "Jane! Didn't I hear you talking about that earlier?" Of course, if you have no idea what Jane is thinking, shut up and leave her in peace.

10. Follow up. If the people are of interest to you, or you want to learn more about the subjects discussed, get names and numbers, ask for business cards, and carry some of your own. Call them up later to tell them how much you enjoyed the conversation, invite them to meet you for a lunch or cup of coffee, or send them a small gift that in some way relates to the experience.

A few months ago, I attended a presentation given by a local newspaper editorialist. In the process of his presentation, I realized that many of his points were similar to, though not the same as, some points made in a book that I had enjoyed. I chatted with him after the presentation for just a couple of minutes, but managed to ask him if he had ever read the book. He admitted that he had not but seemed interested in it, even taking a moment to get a business card and write down the title of the book and the name of the author. Later, checking on Amazon, I realized that I could get a copy sent to him for a few dollars and did so. A few days later, he contacted me, thanking me for the book. He and I have communicated occasionally since then, and he has offered me encouragement and advice on my writing, and has even suggested I join a professional organization I had not even known existed.

One of the most important investments you can make in any "growth stock" is in the quantity and quality of your personal and business contacts AND your friends. Life is much easier for those who have invested wisely and widely in these. With a good list of friends and professional contacts, the next job is easier to find, the solution to the next problem is in your address book, the right contact is a phone call away, and life is a pleasant passage indeed.

Walk and Lose Weight

It is a known fact that doing exercise helps you lose weight with any diet plan you may be on. For some, it may seem that exercise is a big chore and is not their favorite part of losing weight. But, let's face it. Exercise helps burn those calories and trims your body to a lean, mean sexy machine. So, if you are one of those people who hate to exercise, bite the bullet and move it. The rewards will speak for themselves.

One of the best exercises to help you lose weight is simply by walking. It isn't difficult to do-anyone can do it. You don't need a lot of equipment to get started, and it really doesn't have to cost you anything (unless you choose to use a treadmill).

Walking can be done anywhere. You can drive to a hiking trail and take in the beautiful nature around you, or you can walk around your neighborhood. You can even walk around the mall to get exercise (and get in some shopping at the same time). It doesn't matter where you walk. The thing is that walking is movement, and any movement can be considered exercise.

Here are a few tips to make your walking exercise easier:

1. Choose to walk at a set time each day, if possible. Making walking part of your morning routine, for example, will make exercising become part of your life. Then you will be more apt to continue your walking exercise program.

2. Walk in an enjoyable place. As mentioned, you can drive to a walking trail in the woods for a nature experience, or simply walk around the city you live in. You can examine the neighborhood gardens and architecture along the way. Or if a cold climate gets in the way of your walking, walk around your local mall. Walk at a fast pace for a few rounds, and then enjoy some shopping time.

3. Walk with a friend. Join up with a friend who also needs to lose weight or exercise and share the experience. You can gab and catch up on gossip while you both reap the benefits of your walk together.

4. Join a walking club. Many cities around the country are starting up walking clubs so that walkers do not have to go it alone. You can meet new people and get your exercise in at the same time.

5. Listen to music while you walk. Take your head-phones and walk to the beat of your favorites. An upbeat music score can help you increase the pace of your walk, helping you to get in more of a cardio workout.

6. You can also listen to books on tape as you walk. In this way, you can study or finish that great novel you don't have time for while you walk. You can get lots of titles on tape at your local library.

7. Take your dog for a walk with you. Let Fido get in the benefits of your walking exercise routine at the same time. Fido probably needs the exercise just as much as you do.

8. Change the pace of your walking at intervals. Walk quickly for 5 or 10 minutes, then slow down for 15 minutes or so, and then pick up the pace again. This can give you a better cardio workout and may help you alleviate any boredom.

9. Try including your walking exercise into your life in little ways. Park further from your work and walk those extra blocks. Park at the far end of the parking lot at shopping malls and walk a little further to shop. You don't have to walk for a long period of time all at once. Getting in extra walking in small sections can be just as valuable.

10. Walk with your kids. You can get in 'quality time' with your kids as you exercise. This can be a bonding experience that you can share with your kids. At the same time you will be teaching them to include exercise in their life as a healthy way to live.

Walking as exercise can help you lose weight. The walking motion moves most of the muscles in your body so it is a good way to exercise the 'whole you'. Walking is one of the easiest ways to get an exercise program into your life so that you can help your diet plan succeed.

Grains as Food: an Update

Improperly Prepared Grain Fiber can be Harmful

Last year, I published a post on the Diet and Reinfarction trial (DART), a controlled trial that increased grain fiber intake using whole wheat bread and wheat bran supplements, and reported long-term health outcomes in people who had previously suffered a heart attack (1). The initial paper found a trend toward increased heart attacks and deaths in the grain fiber-supplemented group at two years, which was not statistically significant.

What I didn't know at the time is that a follow-up study has been published. After mathematically "adjusting" for preexisting conditions and medication use, the result reached statistical significance: people who increased their grain fiber intake had more heart attacks than people who didn't during the two years of the controlled trial. Overall mortality was higher as well, but that didn't reach statistical significance. You have to get past the abstract of the paper to realize this, but fortunately it's free access (2).

Here's a description of what not to eat if you're a Westerner with established heart disease:
Those randomised to fibre advice were encouraged to eat at least six slices of wholemeal bread per day, or an equivalent amount of cereal fibre from a mixture of wholemeal bread, high-fibre breakfast cereals and wheat bran.
Characteristics of Grain Fiber

The term 'fiber' can refer to many different things. Dietary fiber is simply defined as an edible substance that doesn't get digested by the human body. It doesn't even necessarily come from plants. If you eat a shrimp with the shell on, and the shell comes out the other end (which it will), it was fiber.

Grain fiber is a particular class of dietary fiber that has specific characteristics. It's mostly cellulose (like wood; although some grains are rich in soluble fiber as well), and it contains a number of defensive substances and storage molecules that make it more difficult to eat. These may include phytic acid, protease inhibitors, amylase inhibitors, lectins, tannins, saponins, and goitrogens (3). Grain fiber is also a rich source of vitamins and minerals, although the minerals are mostly inaccessible due to grains' high phytic acid content (4, 5, 6).

Every plant food (and some animal foods) has its chemical defense strategy, and grains are no different*. It's just that grains are particularly good at it, and also happen to be one of our staple foods in the modern world. If you don't think grains are naturally inedible for humans, try eating a heaping bowl full of dry, raw whole wheat berries.

Human Ingenuity to the Rescue

Humans are clever creatures, and we've found ways to use grains as a food source, despite not being naturally adapted to eating them**. The most important is our ability to cook. Cooking deactivates many of the harmful substances found in grains and other plant foods. However, some are not deactivated by cooking. These require other strategies to remove or deactivate.

Healthy grain-based cultures don't prepare their grains haphazardly. Throughout the world, using a number of different grains, many have arrived at similar strategies for making grains edible and nutritious. The most common approach involves most or all of these steps:
  • Soaking
  • Grinding
  • Removing 50-75% of the bran
  • Sour fermentation
  • Cooking
But wait, didn't all healthy traditional cultures eat whole grains? The idea might make us feel warm and fuzzy inside, but it doesn't quite hit the mark. A recent conversation with Ramiel Nagel, author of the book Cure Tooth Decay, disabused me of that notion. He pointed out that in my favorite resource on grain preparation in traditional societies, the Food and Agriculture Organization publication Fermented Cereals: a Global Perspective, many of the recipes call for removing a portion of the bran (7). Some of these recipes probably haven't changed in thousands of years. It's my impression that some traditional cultures eat whole grains, while others eat them partially de-branned.

In the next post, I'll explain why these processing steps greatly improve the nutritional value of grains, and I'll describe recipes from around the world to illustrate the point.


* Including tubers. For example, sweet potatoes contain goitrogens, oxalic acid, and protease inhibitors. Potatoes contain toxic glycoalkaloids. Taro contains oxalic acid and protease inhibitors. Cassava contains highly toxic cyanogens. Some of these substances are deactivated by cooking, others are not. Each food has an associated preparation method that minimizes its toxic qualities. Potatoes are peeled, removing the majority of the glycoalkaloids. Cassava is grated and dried or fermented to inactivate cyanogens. Some cultures ferment taro.

** As opposed to mice, for example, which can survive on raw whole grains.

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www.GALAcom.tv Musikanten aus aller Welt Live Beim Bardentreffen 2009! Live Musikanten beim Bardentreffen! Musikanten aus aller Welt ohne Grenzen zu Gast in Nürnberg! Live am Hauptmarkt, Insel Schütt, St. Katharina, Lorenzer Platz, Sebalder Platz, Kreuzigungshof, Trödelmarkt sowie eine Bardendisco gab es beim Barden 2009! Rausch des Ohres und es Auges! Barden lockten Massen von Musikfans ohne Grenzen zum 34. Nürnberger Bardentreffen. Gastland war diesjährig die Schweiz. Mehr als 200 000 Besuchern berauschten sich mit unterschiedlichster Musikimpulsen!.Auf sieben Open-Air-Bühnen in der Altstadt finden 60 Gratiskonzerte statt. Das Angebot reicht von Weltmusik, RocknRoll, britischen Altmeister Steve Gibbons bis zu der tibetanischen Sängerin Yungchen und vielen weiteren kreativen Künstlern! (Die etwas andere Werbung!). Mit den willkommensten CharityFilmGrüssen, von Win More an die Sponsoren: www.df-webhosting.de www.olympus.de www.marzocchi.com www.kaminski-autolack.de www.ghm.de www.avt-nbg.de www.dadashop.de www.fischertip.de www.all-simple.com www.aqua-fitness-exklusiv.de Jede Reaktiv-Xco-Sport-Minute zählt! FilmPortfolio: www.galacom.tv Kontakt: www.galacom.tv gala@galacom.tv

Trainingsauftakt mit Magath auf Schalke

„Auf Schalke wurde in der Vergangenheit zu viel geredet und zu wenig gearbeitet, das wird sich jetzt ändern erklärte Felix Magath heute im Anschluss an das erste Training der neuen Saison. Die Spieler bekamen das bereits am eigenen Leib zu spüren. Die zweistündige Übungseinheit begann mit Fitness-Gymnastik. Die zahlreichen Fans, die zum Trainingsgelände gepilgert waren, hatten nach eigenem Bekunden solche Übungen noch nicht gesehen. Sie setzen große Hoffnung in den „Neuen und seinen Trainerstab. Mit dem Manager und Trainer Felix Magath beginnt für viele eine neue Zeitrechnung. Sie hoffen, dass Meister-Macher Magath ihnen nach mehr als 50 Jahren endlich die Meisterschale nach Gelsenkirchen holt. Viel Verständnis gab es auch für die Entscheidung Magaths nicht mit den Eurofightern Mike Büskens, Youri Mulder und Torwart-Trainer Oliver Reck weiter machen zu wollen. Kurz nach seinem Dienstantritt auf Schalke hatte er ihnen erklärt, dass sie nicht länger gebraucht werden. Felix Magath hat sich heute morgen den Spielern vorgestellt und seine Visionen für den Verein erläutert. Nach Aussage von Gerald Asamoah wird es nicht einfach für die Mannschaft und wer nicht mitarbeitet werde mit dem Trainer Probleme bekommen. Kevin Kuranyi erklärte dann auch, dass der Trainingsauftakt „hart gewesen sei. Manuel Neuer war heute in seiner Abwesenheit auch ein Thema während der Pressekonferenz auf Schalke. Felix Magath beendete die Spekulationen um den Nationaltorhüter mit klaren Worten und ...

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Don't Be a Hoarder

I was enjoying a fine beverage and sleeve of fancy crackers when a television show made me choke on some crumbs. I was knee deep in a show all about hoarders. For those of you not as educated on mental disorders as myself, hoarding is the act of not being able to let go of anything you own, including junk.

I found this behavior absolutely fascinating and couldn't help myself from comparing this phenomenon to loving a jerk. Imagine for a moment that being in love was like being a hoarder. No matter how disgraceful the merchandise you could never bring yourself to tossing the junk in the garbage.

What triggers go on in the brain to make someone see worth in something that is worthless? And why if dating a jerk is it impossible to break up and walk away?

Perhaps one should look at the in depth study of hoarding behavior in order to help come to terms with getting rid of stuff that is no good. Or, perhaps one can do what they did on the show that I was watching. Order one big massive dumpster and toss the junk on in to it.

Now, mind you, I'm not literally saying you should throw your jerk boyfriend into a pile of ruble being shipped to land fill. That is absurd and for the Italian mafia only. All I'm saying is, if what you have is not worth much then getting rid of it won't really be a loss.

Types of Women - Women For All Seasons, Women For All Reasons

Just like there are as many as 12 months in a year, there are as many as 12 different types of women in the world. You might have seen a lot of stereotypes of women in the world, some would be smart, dishy and manipulative as Catherine Tramell (Sharon Stone) in basic instinct, while some are simple and love-struck like Julia Roberts in my best friend's wedding.

Here's an interesting dissection of the the twelve different kinds of women prowling in this world. Discover which is your type:

1. Miss. Gentile: or miss congeniality! Quite like Sandra bullock in the movie of the same name, this girl is a person who is all smiles radiating love all around her. Of course she has her baggage of worries and problems but that takes a back seat when you are with her. She would not let her problems affect your relationship. If something is bothering her, she would bring it up without making it a source of irritation to you. She is progressive in life and appreciates her man to think positive and be goal oriented. She believes in live and let live. She is not edgy, not pushy and certainly not pricey. She has got a way with words and can negotiate very well. You would be thankful that you have this kind of girl who is intelligent, warm and sensitive without making you feel overwhelmed. You are proud of her inner strength as much as you love her physical aspects. This girl is quite a steal, most of them are going steady but if you do manage to get her, you are the luckiest guy in the word.

How to woo her: through words, sense of humor, etiquette, your physical fitness (height and how your nose looks is not in her list) and your intelligence. She would not appreciate her guy to be dumb if she has been so successful in life.

2. Miss Best friend: she is the one who reaches for your hand and touches your heart. She is the person whom you love to be with and spend time together. She is quite understanding and offers you tips and suggestion. She loves your inputs as well and mostly she will not find any faults in your suggestion. You rarely find any fault in each other, you can read each other's minds. You like the same movies, love similar flavors in the ice cream, love the same places like the same things in a relationship, you like the same kind of people and well, you like each other. You also could have a mutual code by which you can communicate with each other and understand much to the chagrin of others.. She's good to be with, at times even better than miss. gentle. But then therein lies the difficult part. She does not take you seriously and you take her for granted because you know she will always be there and you for her. She's great just to hang with.

How to woo her: It is such an irony that even though you like each other, when you propose her, she would come with a bomber like, "I have never thought of you in this way. How could you even think in those lines?" you are her idea of a picture perfect' boy friend' not boyfriend(there is a space you see!). She might think of you as some one with whom she can share her problems, discuss pranks to be played with and laugh at smutty jokes So if you are interested in making her your dame, then you should treat as the cliché goes 'treat her like a lady', make her feel special. You should be flirtatious and show that you are interested in her. A best combination is if you keep the 'lady bit' slightly more than the friend bit. Remember every girl would love to have a best friend in her husband. Make her feel that she could have her husband in her best friend.

3. Miss for the people: No, it does not mean that she is a lay woman. She believes in equal rights and unequal wrongs. If a man does things wrong, a man has to pay for it. But not the woman because a woman will never do a thing wrong. Well that is her perception but she is a man hater. Call her a hypocrite who will harp on equal right for men and women as far as pay checks and positions are concerned but would still love a man to pay for her. She does not want today's woman to be submissive to every man's whim and fancy. She will be the first one to explain the relevance of international women's day (its another thing they fight for maternity leaves and give you her version of womanhood in this century.)

How to woo her: She would definitely love a man who respects a woman for who she is. She would definitely appreciate a guy to be broadminded with a fair amount of inclination towards women's lib. If you know something about it, great. If you have done research and are an ace on that, then you have got her..

4. Miss sexual: You should be luckiest if you get to meet and mate one of them. They are basically good human beings with outspoken views on sex. They love sex and understand that it is a basic need just like food and water. She makes no bones about wearing her sexuality on her sleeve If you know it, reveal it. If you have got the talent, do it. If you have it, flaunt it...that is the way she works. It is okay if you undress her with your eyes. She knows it all having to do with a brain because even she has one too. I mentioned somewhere up in this paragraph that she is basically a good human being. This is because she genuinely loves the opposite sex and adores passionate sex. Miss. sexual does not look at sex to manipulate or work her way to the top. She does not use her sexuality as her weapon to get even or rise up in her life or career. She finds this kind of behavior cheap because her sexuality is more precious to trade or compromise with. Miss. sexual has a high libido and would talk about her sexual preferences with so much fairness and as easily as someone would talk about the layers of cheese in their hot dog. Of course her frankness, her sexy humor and her libido might send most women labeling her as cheap but she cares a fart. She loves men and believes that men are not bitchy and she would be more comfortable in a man's presence.

How to woo her: the best thing about her is her honesty. She would appreciate honesty in her guy. She hates a man who has double standards. Of course if you are a sensuous lover who can titillate, be creative and passionate with her; leave her on the edge and keep her craving for more, then she will love you more. She appreciates humor which is wicked laced with sexual undertones. This kind of a girl who is honest about herself and her sex drive is a lesser breed but if you get her, if you have got the right kinda woman.

5. Miss. In your face girl: This is the easiest of girl to understand. You will not have bother worrying about finding what is bugging her, or why is she cross with you. Double standards does not exist in her book. She does mind wooing you or asking you out. She does not have to read some silly articles on relationship or go for agony aunts. It is her life and it is her privilege to live it the way she wants. She never cared about what any body thought of her. She is an awesome communicator and after she is finished with her monologues, fiery or otherwise, others are gasping at what hit them. This is her, take it or leave. She does not believe in keeping things to heart. At times what she says could hurt you but she does not care less. If it has to be told, it has to be told. She does not like to keep things in wraps or sugar coat the matter unnecessarily. But then it is justified because in the larger scheme of things, she is fairer and simpler than less equality. She does not believe in equality of sexes but she definitely believes in calling spade a spade.

To woo her: speak like her, be like her. If you want to proposition her, you might want to charm her and then reveal that you love her, but she would not mind if you told her outright as well. You might come with replies from her like, 'why didn't you tell me before?

6. Miss faithful: She is the girl you wanna take to mommy. Miss. Faithful is peaceful, and does not believe in speaking out of turn. She believes in inequality of sexes, she loves a man pampering her, wooing her. She is shy and reserved. Miss. Faithful could be intelligent but she will give her opinions when asked. If she is not as intelligent, she has a sharp memory. She will never hurt your feelings. She is the one whom you can rely will reply to your messages or call you back. She will be there for you. She is a girl with a soft exterior but a tough interior. She is loyal to you and would never dare cheat on you.

How to woo her: if she is loyal to you and goes out of her way to please you, you should also do the same with her. Give her reasons to smile and come with pleasant surprises.

7. Miss independent: if you are a person who believes in living and let living, you find your equal here Miss.Independent is a person who loves her space and would not appreciate any body invading it. Secondly for her, her problems and men don't mix. She is an adult and is big enough to handles her own concerns. She would love a man as someone whom she can spend her time and life. But she does not look upon him as a need. Men can wait, it is her life and career which has to be managed properly. Tomorrow, if my man is not around, I should still be able to afford a pent house or a duplex mansion, that is her point of view.

To woo her: respect her space. Give a lot of importance to her freedom and make calls to her when she is free. She will hate the overly sensitive 'filmy fake' guys. She does not like men who are protective or possessive. She would rather not have a guy in her life than someone who is so sticky.

8. miss que sera que sera: This is a slight variation to the miss. Independent. She loves you a lot. She calls you every night or at a specific point in time. She says"oh I love you too, honey" but she is never uptight on decisions for marriage. This is the way she looks at life. She believes in living to the present. She is not so goal conscious.She is a great believer in destiny and fate. If things go wrong she might say,"that is what destiny had in store for us" if things go wrong, she says, "see luck worked for us"

how to woo her: keep the ball rolling as it is, but at some point of time, you need to tell her which way the relationship is heading. It is a tough task but then it takes a lot of talking and convincing. She is also interested in luck and the presence of a high power. You will find her curious to know about your star signs and what fate has in store for her and you, though she will accept the truth and conditions as they are.

9. Miss personality: she may not be well endowed, she may not be good looking but she has the grace which very less women could have. She has the gift of gab, she is the live wire, bubbly and energetic. Her mind works with razor sharp intelligence. She may or not be beautiful but either ways she has the crowd going her way. It could be her lovely voice, her humor, her intelligence or just her sheer being.

How to woo her: you do not require any special efforts to woo her. She is quite approachable and all you have to do is just talk and listen.

10. Miss I am human too: she is the girl who wants you to lift her up when she is down. She is moody, could throw tantrums. She is a hypocrite, she will tell lies if it is advantageous at that time or if she wants to earn some brownie points of popularity. She loves to bitch and tell you how the world is. You would find her coming out with classic lines like, "I am not that kind of a girl" or even better like "I wouldn't stoop to such levels" or "I don't care for money" but then she is the first one to blink her eyes and click on more links in the porn site when she is alone. She is the one who will melt on somebody who gives a diamond as a gift to her. Frankly she is not the evil one. If that was the case then 75 percent of women would be that way because she comprises the largest scale of populace. This is more due to the upbringing and the fact that she is a lady who believes a woman has to be spice, sugar and everything nice. She is a mystery. She could laugh at the flimsiest of things and cry at the drop of the hat. She knows she can emotionally blackmail you by not talking to you or being teary eyed. She would conceal things if she thinks that it would hurt you. On a positive side, she is like you. She argues like hell if she believes that she is right. She genuinely love and cares for you but she will not like it if you hurt her self respect. So think twice about saying something which would offend her. But the best thing is that women are slowly and steadily getting broadminded and getting positive.

How to woo her: charm her, make her love herself, make her feel positive about herself, be frank with her, if there are lies or arguments which would hardly make a difference to your relationship, don't make it an issue. But correct her if she is wrong or if her views could be detrimental. This kind of woman normally likes to invest time in a relationship, old is gold here. Show that you trust her and believe in her and she would be your true love. Frankly if you can make this kind of girl fall in love with you, you may be able to handle anyone.

11. Miss. Money bags: she wants money and fame. She is success minded driven with lust for success. She knows that she has to reach to the top, she is fiercely ambitious. She has got a calculating mind and does not mind sacrificing her modesty to come to the top. She is the person who uses men to her benefit. You might see she is evil. Hey, hold on, she is practical. Swallow the bitter pill. She is aware of the most potent power in the world-her sexuality and makes good use of it. Miss. Money bags knows that women are stronger and knows that the hardest parts in a man's body are his weakest too. She knows that she has one life and she has to make the best of it. She believes in getting the work done.

Woo her: you have to be really practical or broadminded to understand her vagabonded ways. Chances are when you fall in love with her, it will be hard to come to terms with her ways. Be thick skinned and do not anticipate a long standing relationship. Lavish her if you can but not at the cost of being bankrupted. She is anyway clear in her mind that her personal goals and luxuries come prior to her men. Men are just the means to achieve what she wants. So make your moves according to her moves.

12. Miss romantic: she is a sweet girl who is not concerned with the practicalities and hardships of life. She has read Mills and boons all her life and knows that a night in shining armor awaits her. She has read far too romantic novels, she loves books and believes that relationships are for keeps. She believes that someone is there waiting for you.

Woo her: Make her romantic dream come alive, even if you are an Adonis or not. Tell her about how you view romance and love. Let Miss. Romantic know that you value commitment, relationships and being faithful in love. While doing this, be truthful about it because this woman can sniff lies, even though she blindly believes in love.

So you have seen the varieties of women that exist. There could be a combination or mixture of the other qualities. Some of them may be nags, some could be uptight some could be bitchy, some could be overtly possessive...but then it is up to you how to woo them and make them love you.

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Dinner with Taubes, Eades and Hujoel

Gary Taubes gave a lecture at UW last Thursday. Thanks to all the Whole Health Source readers who showed up. Gary's talk was titled "Why We Get Fat: Adiposity 101 and the Alternative Hypothesis of Obesity". He was hosted by Dr. Philippe Hujoel, the UW epidemiologist and dentist who authored the paper "Dietary Carbohydrates and Dental-Systemic Diseases" (1).

Gary's first target was the commonly held idea that obesity is simply caused by eating too much and exercising too little, and thus the cure is to eat less and exercise more. He used numerous examples from both humans and animals to show that fat mass is biologically regulated, rather than being the passive result of voluntary behaviors such as eating and exercise. He presented evidence of cultures remaining lean despite a huge and continuous surplus of food, as long as they stayed on their traditional diet. He also described how they subsequently became obese and diabetic on industrial foods (the Pima, for example).

He then moved into what he feels is the biological cause of obesity: excessive insulin keeping fat from exiting fat cells. It's true that insulin is a storage hormone, at the cellular level. However, fat mass regulation involves a dynamic interplay between many different interlacing systems that determine both overall energy intake and expenditure, as well as local availability of nutrients at the tissue level (i.e., how much fat gets into your fat tissue vs. your muscle tissue). I think the cause of obesity is likely to be more complex than insulin signaling.

He also offered the "carbohydrate hypothesis", which is the idea that carbohydrate, or at least refined carbohydrate, is behind the obesity epidemic and perhaps other metabolic problems. This is due to its ability to elevate insulin. I agree that refined carbohydrate, particularly white flour and sugar, is probably a central part of the problem. I'm also open to the possibility that some people in industrial nations are genuinely sensitive to carbohydrate regardless of what form it's in, although that remains to be rigorously tested. I don't think carbohydrate is sufficient to cause obesity
per se, due to the many lean and healthy cultures that eat high carbohydrate diets*. Gary acknowledges this, and thinks there's probably another factor that's involved in allowing carbohydrate sensitivity to develop, for example excessive sugar.

I had the opportunity to speak with Gary at length on Thursday, as well as on Friday at dinner. Gary is a very nice guy-- a straightforward New York personality who's not averse to a friendly disagreement. In case any of you are wondering, he looks good. Good body composition, nice skin, hair and teeth (apologies to Gary for the analysis). Philippe and his wife took us out to a very nice restaurant, where we had a leisurely four-hour meal, and Dr. Mike Eades was in town so he joined us as well. Mike has a strong Southern accent and is also a pleasant guy. Philippe and his wife are generous and engaging people. It was a great evening. The restaurant was nice enough that I wasn't going to be picky about the food-- I ate everything that was put in front of me and enjoyed it.


* I'm talking about prevention rather than cure here. I acknowledge that many people have had great success losing fat using low-carbohydrate diets, including two gentlemen I met on Thursday.

Swim to Lose Weight

Physical exercise is one of the key factors in succeeding to lose weight. The other being your diet. Losing weight is the natural outcome of an unbalanced energy budget. You need to take in less calories than you burn during the day. The most effective way for weight loss is to work on all sides of the calories budget. That means eat a bit less and do more physical exercise. If you do not feel in control over your diet try to seek the help of a specialist which can suggest you the best way to reduce your daily calories intake. For burning more calories instead just turn to your local swimming pool and you will be surprised.

Swimming is as effective as jogging in burning calories but swimming is better and safer for your body. During swimming or water aerobics exercises the water supports your body weight making the activity performed in the water very easy on your joints and ligaments. Physiological study have shown that depending on the kind of training routine you perform the amount of calories burned from fat may vary. It is usually believed that the optimal way for burning fat is a low intensity aerobic training lasting for more than 30-45 minutes. However, recent works have highlighted that high intensity interval training makes you burn the same amount of fat in less time. The best swimming training routine to burn fat is indeed high intensity interval training. Perform this kind of swimming routine three times a week and lower the calories daily intake of about 10% and you will gradually lose wight without having that terrible feeling of starvation. 

Increase your metabolism and burn even more fat

Swimming is some times considered not being the most efficient burning calories activity because of the lower increase in temperature your body goes through while training, and therefore the lower metabolic rate you keep after training when compared to some dry-land based activities. This  depends of course by the intensity of the training and can not be considered an objective statement. However, what some swimmers feel after having swam is a feeling of hanger which might push them to over-eat.

To overcome the problem is important to have an intelligent and well thought distribution of meals and snacks during the day and to keep hydrated during the training. It is advisable to have just a light snack before and after training, and keep the main daily calories intake at least two hour before or after the training. To increase further your basal metabolism it is possible to add one or two sessions a week of gym to your regular swimming training. A body with more muscle mass burns more calories at rest, therefore to increase the calories your body consumes, even when not training, it is useful to add some anaerobic gym workout to your fitness routine. All your effort to lose weight will be wasted if you do not follow up your swimming training with an healthy lifestyle outside the pool. 

Moderate your consumption of fat and sugar and increase the intake of fresh vegetables and fruits during the day. Use fruits for snacks and stay away from chocolate bars. Add more physical exercises every day, choose to take the stairs instead of the elevator for example, or walk to the local grocery store instead of taking the car and go swimming, you can find examples of swimming training designed to burn fat, including interval training, at effectivewaterfitness.com/4-weeks-swimming-workout/. Remember, losing weight start with a cultural shift. Change your mindset, increase your awareness and you can be sure you will see results.      

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www.GALAcom.tv FilmBikeLIVE Musikanten aus aller Welt Live Beim Bardentreffen 2009! Die etwas andere Perspektive LIVE beim BardentreffenBühnenAbbau! www.colts-world.de Live Musikanten beim Bardentreffen! Musikanten aus aller Welt ohne Grenzen zu Gast in Nürnberg! Live am Hauptmarkt, Insel Schütt, St. Katharina, Lorenzer Platz, Sebalder Platz, Kreuzigungshof, Trödelmarkt sowie eine Bardendisco gab es beim Barden 2009! Rauschs des Ohres und es Auges! Barden lockten Massen von Musikfans ohne Grenzen zum 34. Nürnberger Bardentreffen. Gastland war diesjährig die Schweiz. Mehr als 200 000 Besuchern berauschten sich mit unterschiedlichster Musikimpulsen!.Auf sieben Open-Air-Bühnen in der Altstadt finden 60 Gratiskonzerte statt. Das Angebot reicht von Weltmusik, RocknRoll, britischen Altmeister Steve Gibbons bis zu der tibetanischen Sängerin Yungchen und vielen weiteren kreativen Künstlern! Herzlichen Dank für die (Charitybegleitung Olympus-Kameras) an Herrn GeorgeW.Böhm-GALAcom.tv! (Die etwas andere Werbung!). Mit den willkommensten CharityFilmGrüssen, von Win More an die Sponsoren: www.df-webhosting.de www.olympus.de www.marzocchi.com www.kaminski-autolack.de www.ghm.de www.avt-nbg.de www.dadashop.de www.fischertip.de www.all-simple.com www.aqua-fitness-exklusiv.de Jede Reaktiv-Xco-Sport-Minute zählt! Kontakt: FilmPortfolio: www.galacom.tv www.galacom.tv gala@galacom.tv

Copper in Food

Sources of Copper

It isn't hard to get enough copper-- unless you live in an industrial nation. I've compiled a chart showing the copper content of various refined and unrefined foods to illustrate the point. The left side shows industrial staple foods, while the right side shows whole foods. I've incorporated a few that would have been typical of Polynesian and Melanesian cultures apparently free of cardiovascular disease. The serving sizes are what one might reasonably eat at a meal: roughly 200 calories for grains, tubers and whole coconut; 1/4 pound for animal products; 1/2 teaspoon for salt; 1 cup for raw kale; 1 oz for sugar.

Note that beef liver is off the chart at 488 percent of the USDA recommended daily allowance. I don't know if you'd want to sit down and eat a quarter pound of beef liver, but you get the picture. Beef liver is nature's multivitamin: hands down the Most Nutritious Food in the World. That's because it acts as a storage depot for a number of important micronutrients, as well as being a biochemical factory that requires a large amount of B vitamins to function. You can see that muscle tissue isn't a great source of copper compared to other organs, and this holds true for other micronutrients as well.

Beef liver is so full of micronutrients, it shouldn't be eaten every day. Think of it in terms of the composition of a cow's body. The edible carcass is mostly muscle, but a significant portion is liver. I think it makes sense to eat some form of liver about once per week.

Modern Agriculture Produces Micronutrient-poor Foods

The numbers in the graph above come from NutritionData, my main source of food nutrient composition. The problem with relying on this kind of information is it ignores the variability in micronutrient content due to plant strain, soil quality, et cetera.

The unfortunate fact is that micronutrient levels have declined substantially over the course of the 20th century, even in whole foods. Dr. Donald R. Davis has documented the substantial decline in copper and other micronutrients in American foods over the second half of the last century (1). An even more marked decrease has occurred in the UK (2), with similar trends worldwide. On average, the copper content of vegetables in the UK has declined 76 percent since 1940. Most of the decrease has taken place since 1978. Fruits are down 20 percent and meats are down 24 percent.

I find this extremely disturbing, as it will affect even people eating whole food diets. This is yet another reason to buy from artisanal producers, who are likely to use more traditional plant varieties and grow in richer soil. Grass-fed beef should be just as nutritious as it has always been. Some people may also wish to grow, hunt or fish their own food.

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Interview with John Barban

I recently did a podcast interview with John Barban from the Adonis Lifestyle blog. We talked mostly about fat mass and the body fat "setpoint". As it turns out, what I said must have been at odds with John's philosophy, because he posted another podcast the next week that appears to be about why he disagrees with me!

Anyway, enjoy the interview.

I did another one recently with Jimmy Moore that's coming soon.

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www.website.wsNuevos Negocios 2010. La Manera Más Fácil de Ganar Dinero Por Internet, Prueba Nuestros Servicios 7 días Gratis, Distribuidor Independiente de Global Domains International Inc. En España, Andalucía, Cádiz. 0034-646268650 Más información: www.rapiweb.ws Tu pagina web desde 100€ , creación en 24h. www.website.ws Nuevos Negocios 2010. La Manera Más Fácil de Ganar Dinero Por Internet, Prueba Nuestros Servicios 7 días Gratis, Distribuidor Independiente de Global Domains International Inc. En España, Andalucía, Cádiz. 0034-646268650 Más información: www.rapiweb.ws Tu pagina web desde 100€ , creación en 24h. ------------------------------------------------------------------- www.capoeiraalgeciras.ws Paulo Teixeira,Capoeira Gab, Paulo Teixeira, Somos el grupo de capoeira Ginga Arte Brasilera y nos encontramos ejerciendo una labor de enseñanza y difusión de este arte marcial brasileño por la zona del Campo de Gibraltar. Actualmente realizamos nuestros entrenamientos en gimnasios como Zona Fitness de Algeciras y Palmones, Coordinadora contra la droga Barrio vivo en Algeciras, barriada del saladillo y bajadilla con niños de 5 años a 18 años, Universidad Politécnica de Algeciras Colegió Internacional en Sotogrande, Gimnasio Fenix, gimnasio elite etc. sitio montado por: www.rapiweb.ws desde 100€ puedes tener ya tu propia pagina web en 24h. telf: 0034-646268650 , servicos web express, distribuidor independiente de GDI, algeciras,campo de gibraltar,cadiz,españa,2009 ...

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www.capoeiragab.ws Paulo Teixeira Somos el grupo de capoeira "Ginga Arte Brasilera" y nos encontramos ejerciendo una labor de enseñanza y difusión de este arte marcial brasileño por la zona del Campo de Gibraltar. Actualmente realizamos nuestros entrenamientos en gimnasios como Zona Fitness de Algeciras y Palmones, "Coordinadora contra la droga Barrio vivo en Algeciras, barriada del saladillo y bajadilla con niños de 5 años a 18 años", "Universidad Politécnica de Algeciras" "Colegió Internacional en Sotogrande", Gimnasio Fenix, gimnasio elite etc. TODOS LOS DERECHOS RESERVADOS CAPOEIRA GAB.

Gary Taubes Speaks this Thursday at UW

Gary Taubes will be giving a lecture this Thursday, April 15th, at the University of Washington in Seattle, titled "Why we get fat: adiposity 101 and an alternative hypothesis of obesity". It's free and open to the public. The talk is from noon to 1:00, followed by a question and answer session from 1:00 to 2:00.

The talk will take place in Hogness auditorium, which is room A420 of the Health Sciences building (1959 NE Pacific St). The whole area is difficult to navigate, so allow yourself time to park and find the auditorium. Here are directions to Hogness, including parking.

I'll be sitting near the front if anyone wants to say hi afterward.

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Ronny Rockel

Rockel wuchs in der DDR auf. Er wurde 1989 inspiriert durch den Film Conan der Barbar mit Arnold Schwarzenegger und fing mit einem Körpergewicht von 65 kg an zu trainieren. Fitnessstudios gab es in seinem Wohnort Chemnitz noch nicht, so dass er sich seine ersten Gewichte selber baute. ...

Full-fat Dairy for Cardiovascular Health

I just saw a paper in the AJCN titled "Dairy consumption and patterns of mortality of
Australian adults
". It's a prospective study with a 15-year follow-up period. Here's a quote from the abstract:
There was no consistent and significant association between total dairy intake and total or cause-specific mortality. However, compared with those with the lowest intake of full-fat dairy, participants with the highest intake (median intake 339 g/day) had reduced death due to CVD (HR: 0.31; 95% confidence interval (CI): 0.12–0.79; P for trend = 0.04) after adjustment for calcium intake and other confounders. Intakes of low-fat dairy, specific dairy foods, calcium and vitamin D showed no consistent associations.
People who ate the most full-fat dairy had a 69% lower risk of cardiovascular death than those who ate the least. Otherwise stated, people who mostly avoided dairy or consumed low-fat dairy had more than three times the risk of dying of coronary heart disease or stroke than people who ate the most full-fat diary.

Contrary to popular belief, full-fat dairy, including milk, butter and cheese, has never been convincingly linked to cardiovascular disease. In fact, it has rather consistently been linked to a lower risk, particularly for stroke. What has been linked to cardiovascular disease is milk fat's replacement, margarine. In the Rotterdam study, high vitamin K2 intake was linked to a lower risk of fatal heart attack, aortic calcification and all-cause mortality. Most of the K2 came from full-fat cheese. In my opinion, artisanal cheese and butter made from pasture-fed milk are the ultimate dairy foods.

From a 2005 literature review on milk and cardiovascular disease in the EJCN:
In total, 10 studies were identified. Their results show a high degree of consistency in the reported risk for heart disease and stroke, all but one study suggesting a relative risk of less than one in subjects with the highest intakes of milk.

...the studies, taken together, suggest that milk drinking may be associated with a small but worthwhile reduction in heart disease and stroke risk.

...All the cohort studies in the present review had, however, been set up at times when reduced-fat milks were unavailable, or scarce.
The fat is where the vitamins A, K2, E and D are. The fat is where the medium-chain triglycerides, butyric acid and omega-3 fatty acids are. The fat is where the conjugated linoleic acid is. So the next time someone admonishes you to reduce your dairy fat intake, what are you going to tell them??

What is Proper Gym Etiquette? Today's Rules Might Surprise You!

Think you know all about your gym's code of conduct? Because the rules are often unspoken, it can be hard to all know the ropes. Some of today's gym "faux pas" might surprise you!

Cleaning equipment when you're done is rule number one. Using the sanitizer and paper towels provided, be sure to wipe down machine seats and handles, as well as equipment - mats, barbells, etc. "If your gym does not offer wipes, put in a request with the manager that they do so," suggests fitness writer FitSugar. And if you're going to work up a good sweat, bring a towel!

OTHER COMMON GYM COURTESIES:

Share the equipment. 30 minutes is the general time slot for cardio machines, especially if others are waiting or it's a busy time of day. On the other hand, if you're waiting for equipment, try not to rush people through their workout. Itching to start the next station in your circuit? Instead of hovering, pacing and clearing your throat, find something else to do and come back when they've finished their reps.

Let people work out in peace. Should you give that cute guy in spin class your number? Hmm... In general, it's best not to chat, flirt or offer advice at the gym unless clearly invited. Most people are just there to exercise. But you think they're interested?

Show up for class on time. It's pretty close to impossible to make a stealthy entrance... and put down your keys, remove your shoes, pick up equipment, negotiate a spot on the floor, and smuggle your way gracefully into the middle of a workout. Let others get the full benefits of the class free of disruption. If you're running more than 5 minutes behind schedule, wait 'til the next class.

Shhh... The gym isn't the library, of course, but most people enjoy keeping the noise level low. If you want to raise eyebrows (or, at some gyms, get thrown out): gab loudly on your cell phone, drop dumbbells on the rack, and sing along to your iPod Shuffle. Need to add a little gusto to your bench presses? Explains James on That's Fit, "A little grunting is OK, but it shouldn't sound like a Lamaze class."

Don't over-expose. There's nothing wrong with a quick in-the-buff moment while you're changing in the locker room. But strut your stuff too long and you'll make others uncomfortable. The same goes for what you're wearing (or not wearing) outside the locker room.

Be considerate of the treaders and spinners behind you: avoid revealing fitness wear, stinky gear, and clothing that doesn't offer proper support. And if you'll be bending over, lifting, or taking a yoga class, please choose clothes that will keep you covered in every pose.

It's easy to get lost in a workout trance, but try to be aware and courteous at the gym. It'll make your time there more enjoyable and keep you off fellow fitness-seekers' hit lists.

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Copper and Cardiovascular Disease

In 1942, Dr. H. W. Bennetts dissected 21 cattle known to have died of "falling disease". This was the name given to the sudden, inexplicable death that struck herds of cattle in certain regions of Australia. Dr. Bennett believed the disease was linked to copper deficiency. He found that 19 of the 21 cattle had abnormal hearts, showing atrophy and abnormal connective tissue infiltration (fibrosis) of the heart muscle (1).

In 1963, Dr. W. F. Coulson and colleagues found that 22 of 33 experimental copper-deficient pigs died of cardiovascular disease. 11 of 33 died of coronary heart disease, the quintessential modern human cardiovascular disease. Pigs on a severely copper-deficient diet showed weakened and ruptured arteries (aneurysms), while moderately deficient pigs "survived with scarred vessels but demonstrated a tendency toward premature atherosclerosis" including foam cell accumulation (2). Also in 1963, Dr. C. R. Ball and colleagues published a paper describing blood clots in the heart and coronary arteries, heart muscle degeneration, ventricular calcification and early death in mice fed a lard-rich diet (3).

This is where Dr. Leslie M. Klevay enters the story. Dr. Klevay suspected that Ball's mice had suffered from copper deficiency, and decided to test the hypothesis. He replicated Ball's experiment to the letter, using the same strain of mice and the same diet. Like Ball, he observed abnormal clotting in the heart, degeneration and enlargement of the heart muscle, and early death. He also showed by electrocardiogram that the hearts of the copper-deficient mice were often contracting abnormally (arrhythmia).

But then the coup de grace: he prevented these symptoms by supplementing the drinking water of a second group of mice with copper (4). In the words of Dr. Klevay: "copper was an antidote to fat intoxication" (5). I believe this was his tongue-in-cheek way of saying that the symptoms had been misdiagnosed by Ball as due to dietary fat, when in fact they were due to a lack of copper.

Since this time, a number of papers have been published on the relationship between copper intake and cardiovascular disease in animals, including several showing that copper supplementation prevents atherosclerosis in one of the most commonly used animal models of cardiovascular disease (6, 7, 8). Copper supplementation also corrects abnormal heart enlargement-- called hypertrophic cardiomyopathy-- and heart failure due to high blood pressure in mice (9).

For more than three decades, Dr. Klevay has been a champion of the copper deficiency theory of cardiovascular disease. According to him, copper deficiency is the only single intervention that has caused the full spectrum of human cardiovascular disease in animals, including:
  • Heart attacks (myocardial infarction)
  • Blood clots in the coronary arteries and heart
  • Fibrous atherosclerosis including smooth muscle proliferation
  • Unstable blood vessel plaque
  • Foam cell accumulation and fatty streaks
  • Calcification of heart tissues
  • Aneurysms (ruptured vessels)
  • Abnormal electrocardiograms
  • High cholesterol
  • High blood pressure
If this theory is so important, why have most people never heard of it? I believe there are at least three reasons. The first is that the emergence of the copper deficiency theory coincided with the rise of the diet-heart hypothesis, whereby saturated fat causes heart attacks by raising blood cholesterol. Bolstered by some encouraging findings and zealous personalities, this theory took the Western medical world by storm, for decades dominating all other theories in the medical literature and public health efforts. My opinions on the diet-heart hypothesis aside, the two theories are not mutually exclusive.

The second reason you may not have heard of the theory is due to a lab assay called copper-mediated LDL oxidation. Researchers take LDL particles (from blood, the same ones the doctor measures as part of a cholesterol test) and expose them to a high concentration of copper in a test tube. Free copper ions are oxidants, and the researchers then measure the amount of time it takes the LDL to oxidize. I find this assay tiresome, because studies have shown that the amount of time it takes copper to oxidize LDL in a test tube doesn't predict how much oxidized LDL you'll actually find in the bloodstream of the person you took the LDL from (10, 11).

In other words, it's an assay that has little bearing on real life. But researchers like it because for some odd reason, feeding a person saturated fat causes their LDL to be oxidized more rapidly by copper in a test tube, even though that's not the case in the actual bloodstream (12). Guess which result got emphasized?

The fact that copper is such an efficient oxidant has led some researchers to propose that copper oxidizes LDL in human blood, and therefore dietary copper may contribute to heart disease (oxidized LDL is a central player in heart disease-- read more here). The problem with this theory is that there are virtually zero free copper ions in human serum. Then there's the fact that supplementing humans with copper actually reduces the susceptibility of red blood cells to oxidation (by copper in a test tube, unfortunately), which is difficult to reconcile with the idea that dietary copper increases oxidative stress in the blood (13).

The third reason you may never have heard of the theory is more problematic. Several studies have found that a higher level copper in the blood correlates with a higher risk of heart attack (14, 15). At this point, I could hang up my hat, and declare the animal experiments irrelevant to humans. But let's dig deeper.

Nutrient status is sometimes a slippery thing to measure. As it turns out, serum copper isn't a good marker of copper status. In a 4-month trial of copper depletion in humans, blood copper stayed stable, while the activity of copper-dependent enzymes in the blood declined (16). These include the important copper-dependent antioxidant, superoxide dismutase. As a side note, lysyl oxidase is another copper-dependent enzyme that cross-links the important structural proteins collagen and elastin in the artery wall, potentially explaining some of the vascular consequences of copper deficiency. Clotting factor VIII increased dramatically during copper depletion, perhaps predicting an increased tendency to clot. Even more troubling, three of the 12 women developed heart problems during the trial, which the authors felt was unusual:
We observed a significant increase over control values in the number of ventricular premature discharges (VPDs) in three women after 21, 63, and 91 d of consuming the low-copper diet; one was subsequently diagnosed as having a second-degree heart block.
In another human copper restriction trial, 11 weeks of modest copper restriction coincided with heart trouble in 4 out of 23 subjects, including one heart attack (17):
In the history of conducting numerous human studies at the Beltsville Human Nutrition Research Center involving participation by 337 subjects, there had previously been no instances of any health problem related to heart function. During the 11 wk of the present study in which the copper density of the diets fed the subjects was reduced from the pretest level of 0.57 mg/ 1000 kcal to 0.36 mg/1000 kcal, 4 out of 23 subjects were diagnosed as having heart-related abnormalities.
The other reason to be skeptical of the association between blood copper and heart attack risk is that inflammation increases copper in the blood (18, 19). Blood copper level correlates strongly with the marker of inflammation C-reactive protein (CRP) in humans, yet substantially increasing copper intake doesn't increase CRP (20, 21). This suggests that elevated blood copper is likely a symptom of inflammation, rather than its cause, and presents an explanation for the association between blood copper level and heart attack risk.

Only a few studies have looked at the relationship between more accurate markers of copper status and cardiovascular disease in humans. Leukocyte copper status, a marker of tissue status, is lower in people with cardiovascular disease (22, 23). People who die of heart attacks generally have less copper in their hearts than people who die of other causes, although this could be an effect rather than a cause of the heart attack (24). Overall, I find the human data lacking. I'd like to see more studies examining liver copper status in relation to cardiovascular disease, as the liver is the main storage organ for copper.

According to a 2001 study, the majority of Americans may have copper intakes below the USDA recommended daily allowance (25), many substantially so. This problem is exacerbated by the fact that copper levels in food have declined in industrial nations over the course of the 20th century, something I'll discuss in the next post.

Magnesium and Vitamin D Metabolism

Ted Hutchinson posted a link in the comments section of my last post, pointing to a page on the Vitamin D Council's website where Dr. John Cannell discusses cofactors required for proper vitamin D metabolism. It's actually the site's home page, highlighting how important he feels this matter is. In this case, 'cofactor' simply means another nutrient that's required for the efficient production and use of vitamin D. They include:
  • Magnesium
  • Zinc
  • Vitamin K2
  • Vitamin A
  • Boron
And probably others we aren't yet aware of. On another page, Dr. Cannell links to two papers that review the critical interaction between magnesium status and vitamin D metabolism (1, 2). Here's a quote from the abstract of the second paper:
Magnesium... is essential for the normal function of the parathyroid glands, metabolism of vitamin D and adequate sensitivity of target tissues to [parathyroid hormone] and active vitamin D metabolites. Magnesium deficit is usually associated with hypoparathyroidism, low production of active vitamin D metabolites, in particular 1,25(OH)2 vitamin D3 and resistance to PTH and vitamin D. On the contrary, magnesium excess, similar to calcium, inhibits PTH secretion. Bone metabolism is impaired under positive as well as under negative magnesium balance.
Magnesium status is critical for normal vitamin D metabolism, insulin sensitivity, and overall health. Supplemental magnesium blocks atherosclerosis in multiple animal models (3, 4). Most Americans don't get enough magnesium (5).

The bottom line is that no nutrient acts in a vacuum. The effect of every part of one's diet and lifestyle is dependent on every other part. I often talk about single nutrients on this blog, but my core philosophy is that a proper diet focuses on Real Food, not nutrients. Tinkering with nutritional status using supplements is potentially problematic. Despite what some people might tell you, our understanding of nutrition and human health is currently rather crude-- so it's best to respect the accumulated wisdom of cultures that don't get the diseases we're trying to avoid.

Low Vitamin D: Cause or Result of Disease?

Don Matesz at Primal Wisdom put up a post a few days ago that I think is worth reading. It follows an e-mail discussion between us concerning a paper on magnesium restriction in rats (executive summary: moderate Mg restriction reduces the hormone form of vitamin D by half and promotes osteoporosis). In his post, Don cites several papers showing that vitamin D metabolism is influenced by more than just vitamin D intake from the diet and synthesis in the skin.

Celiac disease patients have low 25(OH)D3, the circulating storage form of vitamin D, which spontaneously corrects on a gluten-free diet. There are numerous suggestions in the medical literature that overweight and sickness cause low vitamin D, potentially confounding the interpretation of studies that find lower levels of illness among people with low vitamin D levels.

Don't get me wrong, I still think vitamin D is important in preventing disease. But it does lead me to question the idea that we should force down huge doses of supplemental vitamin D to get our 25(OH)D3 up to 60, 70 or even 80 ng/mL. When the dosage of supplemental D goes beyond what a tan Caucasian could conceivably make on a day at the beach (4,000 IU?), that's when I start becoming skeptical. Check out Don's post for more.

Board Games That Require Verbal Skills

There are a number of board games available to the public that focus much attention on both words and vocabulary. Playing one of these games is easier for someone with a large vocabulary, yes, but should be recommended to anyone, for they have been shown to help improve verbal skills for people of all ages and educations. Some of the games available focus specifically on the verbal, speaking side of a good vocabulary. The better one can speak and enunciate their language, the better they will perform. Other games focus more on the words and the knowledge of a vocabulary, testing and helping players with this area of words.

Taboo and Mad Gab are two games that focus more on the speaking side of a good vocabulary. Taboo functions under making teammates guess a specific word without using a list of certain banned words. These certain words are considered "taboo." If a player can think of enough specific words or terms to use in order to lead teammates to the conclusion of the highlighted word in question, points are earned. Knowing a large number of alternate words which can communicate similar ideas is a great help to any players participating in the round. Taboo requires a lot of quick thinking in order to accomplish its goals. Mad Gab, on the other hand, focuses its energy on enunciation skills. Players are given a phrase that, in actuality, is written out phoenetically. Figuring out exactly what the phrase reads, however, can be quite tricky and the player who knows how to use enunciation skills the best will do well in this game.

Other games, however, are more concerned with the words actually required for a good vocabulary. The more of these words which are known, the better a player can do. Speed Scrabble, for example, is an exciting variation on the classic game of Scrabble that allows players to think and act quickly while still giving the chance for creativity that players of the classic game have come to love. The concept behind the game is simple and its execution is quick. Players are never forced to wait for another to finish their turn and never have to deal adjusting their strategy because someone stole the spot they had in mind for their next turn.

The game begins with a basic Scrabble set. The board for the game is placed to the side and ignored. All 100 of the letter tiles are placed, face down, in the center of the table and shuffled around. Each player then randomly chooses 7 tiles and places them in front of themselves, still face down. A player is then designated as the first "Go-sayer" and when every player is ready, this person will shout, "Go!" All players then flip their 7 tiles and proceed to use all of the tiles to make words in the form of a basic crossword. All the tiles must be used and all of the words must intersect each other, much as one would find on a classic Scrabble game with the exception that the player builds only on their own words. Players are challenged with this game to think creatively, outside the box, building on their own vocabularies to benefit more than other players. All of these games, however, help to encourage verbal skills in any player interested in learning.

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