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Tag Archives: Buddhism
Recently I had a small epiphany about Buddhist “culture” in the West, especially convert (non-Asian) Buddhists.
Buddhist communities online and some communities I’ve seen in person remind me a lot of Star Trek conventions or UNIX system-administrator meeting: You meet a lot of white, nerdy, type-A, obsessive people who argue and debate petty intellectual stuff, and some of them have big egos. I work in a large, global IT company so I work with nerdy, type-A, obsessive people daily. When they argue about network security, or other computer discussions, it reminds me of the same discussions I see online discussing Zen Buddhism or just arguing on Wikipedia. It’s the same people.
Being a fellow white nerd, who spends his days blogging about Japanese waka poetry, this was all perfectly normal until I changed departments and started working with lots of…
After recent encounters, I took a break from Buddhist stuff for a long while (that, and I was super busy with work lately). I was somehow burned out from my last visit to a temple, and just needed time away.
Then I got some encouragement from an unlikely place. My daughter goes to a Japanese preschool every Thursday afternoon,1 and the teacher is very creative and makes all of her own teaching material. The teacher made some pretend monsters with special powers, like in popular card-trading games. Some of these “powers” are silly, some are helpful. One character was a Buddha-like character who’s special power was that he didn’t move. He listens to people, but doesn’t do anything.
I found that character kind of inspiring actually. It reminded me that Buddhism isn’t about superstition, favorable rebirth, good fortune, etc. Yes, that is a part of Buddhist culture, but…
Or so say a few family members. Let’s dig into this particular path of reasoning, shall we?
For the record, my family is Buddhist.
I don’t enjoy going to temple. Nothing wrong with the temple or the monks or anything with the atmosphere. In fact the monks were more than kind and inviting and were very sympathetic to my situation. I just despise the people going to temple with me. Which I do know, also goes against Buddhist principle.
The Buddhist temple I go to (I would rather not disclose a specific name) in New York is frequented by ugliest, most petty, jealous, busybody and wretched creatures I’ve ever had the displeasure of encountering. Oh they look wonderful on the outside. But on the inside, they’re as putrid as rotting corpses. Many of them are also fellow Sri Lankans (I somehow doubt this is a coincidence).
As one monk put it succinctly. “If they insist on sinning here, they might as well stay home.” And I couldn’t agree more.
Now I have an, admittedly, terrible flaw where I rarely succeed at preserving someone’s feelings when it comes to pointing out an obvious error upon request for correction. I was asked to say “what’s wrong”. When I replied, I could have sworn, I turned into Hitler incarnate. Or so it would have seemed at the expressions I was getting. I am by far the perfect Buddhist, but I do make a point to be as honest as possible. Sometimes I may, unintentionally, be rude. But I’m trying, damn it!
When being asked the question “is she married to an American” (which, incidentally, has no bearing whatsoever on what we were there to do), pointing out that “marriage to one’s own race isn’t a prerequisite in Buddhism” shouldn’t evoke such hatred. It was a perfectly reasonable and restrained response. Or so I thought.
Well this bear trap eventually got into a theological discussion that culminated with the following statement. “You’re an Atheist!”
I’d like to evaluate this assumption.
a·the·ist[ey-thee-ist] – noun
A person who denies or disbelieves the existence of a supreme being or beings.
In that regard, I’m technically an atheist as I count on myself for everything. But we all know this label isn’t applied technically. It’s a blanket label for anyone who rejects the supernatural, based on lack of evidence, in everyday use. Well then, I’m obviously not an atheist as I believe in such ridiculous notions as reincarnation and karma (at least from an atheist’s perspective). But why is it considered such a stigma? Why has it become an insult?
Fear.
Fear of truth, fear of those who search for the truth, and fear of those who reject anything based on flimsy or contrived evidence. The latter sends chills down the spine of religious adherents because it implies everything they belive may be all for naught.
So?
I have not now or ever taken much of anything at face value. I didn’t become Buddhist (or rather reaffirmed my moral center and philosophical doctrine) because of stories of the Buddha, of his followers or those who follow the same path. I’m a Buddhist because of the lessons in those stories.
Lord Buddha lived 2500 years ago. Of course his words would have been tampered with, as would have happened to many other religious or philosophical teachers in antiquity. It’s entirely possible that everything that has ever been written about him and his teachings are false. If that’s the case, then one must shed all of those teachings for true Buddhism does not fear truth. This is, however, unlikely as most of Buddhism is based on grounded sense and objective reasoning rather than specific doctrine.
That came later with the creation of different sects.
As the old saying goes :
If you meet the Buddha, kill the Buddha
– Rinzai
The moral isn’t to commit or condone murder, but to remind us that enlightenment comes from within. Not without. Doctrine and scripture mean nothing. They are just words. What matters are the lessons carried within those words. The ultimate goal of any Buddhist is the attainment of truth in regard to the nature of existence. Once we “get it”, we will know how to correct all other aspects of our lives and need not return here. That is the nature of Enlightenment.
Now, back to the “atheist” epithet. This was all due to the mere rejection of a completely arbitrary and unfounded basis for relationships and hypocrisy combined with ignorance of a staggering level considering the age we live in. Something that deeply hurts us to a degree yet to be defined and, I believe, contributes to the conflict taking place in Sri Lanka to this day.
I think the term she should have used is “Apatheist“. As in, I really don’t care as it has no bearing on what it should mean to a Buddhist. Rejection of stupidity or silliness doesn’t necessarily make one an atheist.
Belief in reincarnation or karma doesn’t necessarily make one a Buddhist either.
Update 09/18/08
I found more evidence that online “assessments” are woefully inaccurate and, in the end, pointless.
You are an Atheist
When it comes to religion, you’re a non-believer (simple as that).
You prefer to think about what’s known and proven.
You don’t need religion to solve life’s problems.
Instead, you tend to work things out with logic and philosophy.
I had a good chuckle at it. Obviously, he had certain points mixed up, but I thought it was a good effort at explaining some of our own shortcomings.
Note to all Buddhists :
Don’t get offended or injured when someone criticises your beliefs or attacks any of your positions regardless of severity. Forgive them and move on. If possible, try to educate them in a calm and well collected manner. Do not respond the same way his critics did. It reflects very poorly on our character.
We should find better ways to explain our beliefs or stay silent if unable. Above all else, remember we’re imperfect as well. Before correcting others, correct yourself. You might even learn a thing or two from your critics so don’t dismiss it all out of hand.
Now it’s nothing but a fashion statement. It was good for the last 2500 or so years, but like all things adopted that early, it has become corrupted and mutilated into perverted rhetoric, mindless repetition, and blind faith. Not to mention a damn-good way to prove you’re “cultured”, since all true “cultured” individuals need to show everyone else their acquired culture (because they have none of their own) or it doesn’t count.
At least it isn’t alone in the commercialized knick-knack and other hippie stores. I’m sure the Buddha would be pleased, if he were here, that his image is being adorned at the end of the dining tables as glorified furniture. The man did nothing but preach the futility of adornments while he was alive. I’m against the notion of image worship entirely, but I don’t mind a Buddha statue being where it belongs. In a bloody temple!
I can understand someone wanting to show their respects for giving them a new outlook and purpose in life, after all, Buddhist principles gave me a new outlook in life and I am grateful. But I don’t mean the worship Nazis who insist on prayer as a daily ritual (who, have no idea what they’re talking about, but do it anyway because that’s how it’s always been), I mean the people who live their lives putting up the extra effort of not being an ass. Next time you feel like bowing for prayer, please take it outside.
And then, of course, are the Richard Gere types who, bless their hearts (har har), have decided to embrace it and managed to completely miss the point.
Man, I hate hippies!
Buddhism has been turned into a bona-fide religion. And like all religions, it has a nasty tendency to creep into the very core of established civilization. Like, oh I don’t know… politics? What do monks and priests have to do with politics? What do they have to do with commerce? I find the whole notion that monks can advance through political connections to be disgusting and quite insidious. And it proves my point that Buddhism has become corrupted and turned into blind rhetoric.
Governing with Buddhist principles is one thing, but to be called a “Buddhist nation” is very dangerous. And in many aspects, no different than being labeled a “Christian nation” or “Muslim nation”. The whole concept of a religious nation, whatever religion that may be, is both terrifying and futile in the end. It stifles new ideas and prevents self-correction and thought evolution.
Last I checked adaptation, keeping what is useful and rejecting what isn’t, was a Buddhist principle. It’s wonderful principle to be used in Government and “culture”. But it should never become law or fashion. It should be accepted because it makes sense. Not because I, your parents, your teachers or anyone else, said so. And especially not for “culture”: That concept in itself is subjective.
Accept it, if it makes sense (think hard). Reject it, if it doesn’t (again, think hard). Act when necessary, think practically, be aware and in control of your thought process, and do no harm. That’s all it takes to become a Buddhist. No extraneous nonsense required.
Update : 3:08 pm
This post has mysteriously disappeared off of the Buddhism tag index. Well, at least the hippies don’t seem to mind.
I didn’t realize the censorship sword was so sharp, here on WordPress.
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The short version…
A programmer and technology enthusiast destroys programming and technology. Welcome to the dichotomy of my existence...
Feel free to browse the experiments and pick up anything you may find useful. Or head over to the obligatory introduction. On a non-programming/technology note, you can also take a look at my cabin philosophy.
WARNING: I post a lot of code on this blog and some of it gets mangled by WordPress formatting. Please double-check for missing or extra quotes, backslashes, '<' and '>' transformed into '<' and '>' and other problems. All the code posted here has been verified to work before I post, except in cases where I explicitly mention that it's incomplete.
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Mame Bonsai Ficus Microcarpa 13.1573
SKU: 0
The ficus genus belongs to the family of mulberry plants (Moraceae) and is the most popular indoor tree species for beginners at Bonsai. There is differing information about the number of existing ficus species, there may be between 800 and 2000. They live on all continents in the tropical regions and are very suitable for being kept as indoor Bonsai
During the last decades kebunbibit.com served many international wholesalers, growers, retailers with top quality of plants. Whether you are looking for Ornamental plants, Fruit plants, Herb, Flower plant or bonsai. We deliver them to you any time, any place, anywhere.
During the last decades kebunbibit.com served many international wholesalers, growers, retailers with top quality of plants. Whether you are looking for Ornamental plants, Fruit plants, Herb, Flower plant or bonsai. We deliver them to you any time, any place, anywhere.
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Bringing together two
of Steven Berkoff's classic one man performances adapted for television.
Exploring themes of obsession, compulsion and madness from 19th Century
gothic horror to 20th Century urban isolation.
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Ferrous metal alloys become hardened and build up stresses when subjected to working such as drawing, stamping, and bending, stresses that make further working difficult. In order to remove these stresses the alloys are bright annealed by heating to an elevated temperature. Annealing must be carried out using an atmosphere which does not chemically react with the alloy either to produce discoloration by formation of oxide scale on the surface or to sensitize the alloy by forming precipitates such as nitrides in the bulk of the alloy. Such reactions are particularly troublesome in the annealing of chromium containing alloys.
Pure hydrogen or dissociated ammonia have previously been used as atmospheres for bright annealing. Pure hydrogen works well, but it is more expensive than many other gas compositions. Dissociated ammonia is cheaper, but subject to quality control problems when the catalyst used to generate the atmosphere by decomposition of the ammonia operates at less than maximum efficiency, since it is believed that residual ammonia can cause undesirable nitriding of some steels being annealed.
More recently, cheaper hydrogen/nitrogen blends containing high levels of nitrogen have been investigated. The high levels of nitrogen in the gas atmosphere lead to unacceptably high levels of nitriding of some steel alloys which results in precipitation of metal nitrides and subsequent loss in corrosion resistance of the part. As reported by N. K. Koebel ("Iron and Steel Engineer", July 1964, p. 81, and "Heat Treating", December 1977, p. 14) and by others, the addition of water vapor to the atmoxphere in small amounts can partially inhibit the nitrogen uptake to keep nitriding levels below unacceptable limits. A more practical approach to the addition of oxygen-containing inhibitors to the gas atmosphere is the addition of a gas, such as nitrous oxide or carbon dioxide, the level of which may be controlled, e.g., as described in U.S. Pat. No. 4,334,938, issued June 15, 1982.
Although oxygen-containing compounds have been used to inhibit nitrogen uptake, care is required to prevent discoloration of stainless steel parts through excessive oxidation of chromium. The equilibrium oxidation-reduction boundaries for chromium in any alloy may be utilized as a guide to prevent excessive oxidation, as described by Ellison, et al. in "Metal Progress", June 1983, p. 39. However, as noted in that article the optimum atmosphere for each stainless steel type must still be determined empirically to find the oxidant/hydrogen ratio which inhibits nitrogen uptake and gives acceptable surface appearance. For those alloys containing strong nitride formers such as Ti, only hydrogen without nitrogen has been used because of the fear of sensitizing the alloy by forming nitrides in the bulk.
U.S. Pat. No. 4,334,938 describes a process for limiting the absorption of nitrogen by ferrous metal containing chromium as an alloying additive (e.g. stainless steel) during high temperature annealing in an atmosphere of nitrogen and hydrogen by controlled additions of an inhibitor selected from the group consisting of water vapor, oxygen, nitrous oxide, carbon dioxide or mixtures thereof to the atmosphere while controlling the dew point of the furnace atmosphere and/or the ratio of the partial pressure of the inhibitor to the partial pressure of the hydrogen.
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Chocolate Beach Stones
$8.95
A treasure onto itself; the beautifully smooth and bluish gray hued beach stone, created masterfully by the sea, is perfectly replicated in these precious beach stone chocolates. As delicious as they are beautiful, collected into a glass jar and ready to be given to someone you treasure, or treasure for yourself!
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NBA Betting Odds & ATS Expert Picks: Milwaukee Bucks vs Houston Rockets
by Aengus Moorehead
Battle of Division Leaders on Tap as Bucks Visit the Rockets
Time: 8:00 PM ET
Date: Wednesday, January 9, 2019
Where: Toyota Center, Houston, Texas
Watch on: ESPN, FS Wisconsin, AT&T SportsNet southwest
Spread: Milwaukee -1½
Moneyline: Milwaukee -120
Total O/U: 226
Bucks & Rockets Lines History
The Milwaukee Bucks, winners of six of their last seven games, will attempt to maintain that winning rhythm and will seek to notch back-to-back victories while padding their lead in the Central standings as they get ready to resume competition with a huge showdown against the equally hot Houston Rockets. The two inter-conference antagonists are scheduled to square off in a contest set to be broadcasted by the ESPN network Wednesday night at 8:00 p.m. ET and live from the Toyota Center in Houston, TX.
The Rockets have controlled the rivalry lately by sweeping the two-game series last season and losing only twice in their last ten confrontations against the Bucks. Plus, the Bucks have lost five straight to the Rockets in Houston and won only twice in the last eighteen games played in Texas. The Rockets have claimed 12 of their last 14 contests and have gone 11-3-1 ATS during that stretch. They enter this affair as a 1½-point home underdog, thanks to Bovada Sportsbook, with the total sitting at 226 points.
Gm# Team Opener Bovada MyBookie BOnline 523 Milwaukee 225½ -1½-105 -1½ -1½ 524 Houston PK 226o-115 226 225½ Moneyline -110/-110 - -120/+100 -121/+101
Milwaukee Bucks Houston Rockets 28-11 Won 1 99 22-15-2 117.56 108.00 9.56 15-7-1 7-8-1 20-19 13-10 7-9 Report Record Streak Last Meeting ATS Offense Defense Diff. ATS Home ATS Away O/U Record O/U Home O/U Away Injuries 23-16 Won 1 110 20-18-1 110.67 109.10 1.57 12-6-1 8-12 21-17-1 12-6-1 9-11 Report
Milwaukee:
Milwaukee is 6-1 ATS in its last 7 games
Milwaukee is 6-1 SU in its last 7 games
The total has gone UNDER in 12 of Milwaukee's last 17 games
Milwaukee is 7-13-1 ATS in its last 21 games on the road
Milwaukee is 4-1 SU in its last 5 games on the road
The total has gone UNDER in 6 of Milwaukee's last 7 games on the road
Milwaukee is 2-8 SU in its last 10 games when playing Houston
Milwaukee is 0-5 SU in its last 5 games when playing on the road against Houston
Houston:
Houston is 7-1 ATS in its last 8 games
Houston is 7-1 SU in its last 8 games
The total has gone OVER in 4 of Houston's last 6 games
Houston is 5-0 ATS in its last 5 games at home
Houston is 5-0 SU in its last 5 games at home
The total has gone OVER in 9 of Houston's last 13 games at home
Houston is 8-2 SU in its last 10 games when playing Milwaukee
Houston is 5-0 SU in its last 5 games when playing at home against Milwaukee
The result:
Houston 122 Milwaukee 114
Aengus NBA Prediction: Houston +100
Total O/U: Over 226
NBA Record: More Daily Free Picks Here!
Today's NBA Basketball Daily Betting Prop Bets
No result yet!
* Category
* Tags
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Prevalence of type 2 diabetes and its association with measures of body composition among African residents in the Netherlands--The HELIUS study.
To compare type 2 diabetes prevalence among three ethnic groups resident in the Netherlands: Ghanaians, African Surinamese and Dutch origin. Secondly, to determine the contribution of measures of body composition to ethnic differences in type 2 diabetes. Baseline data from Ghanaian (n=1873), African Surinamese (n=2189) and Dutch (n=2151) origin participants of the HELIUS study (aged 18-70 years) were analyzed. Type 2 diabetes was determined according to the WHO criteria. Logistic regression tested ethnic differences in type 2 diabetes and the contribution of body fat percentage and waist-to-hip ratio. Among men, type 2 diabetes prevalence was higher in Ghanaians (14.9%) than in African Surinamese (10.4%) and Dutch (5.0%). Among women, type 2 diabetes prevalence in Ghanaian (11.1%) was higher than in Dutch (2.3%), but similar to African Surinamese (11.5%). After adjusting for age, body fat percentage and waist-to-hip ratio, the odds ratios for having type 2 diabetes were 1.55 (95% CI: 1.12-2.15) for Ghanaian men compared with African Surinamese and 4.19 (95% CI: 2.86-6.12) compared with Dutch. Among women these odds ratios were 0.94 (95% CI: 0.70-1.26) and 4.78 (95% CI: 2.82-8.11). The higher prevalence of type 2 diabetes among Ghanaian compared with African Surinamese men suggests a need to distinguish between African descent populations when assessing their type 2 diabetes risk. The higher odds for type 2 diabetes among Ghanaians cannot be attributed to differences in body composition. Further research on the contribution of lifestyle factors as well as genetic and epigenetic factors is needed to identify the reasons for the observed disparities.
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142 Conn. 385 (1955)
VICTORIA DROBISH
v.
ROCHELE PETRONZI ET AL.
Supreme Court of Connecticut.
Argued May 3, 1955.
Decided May 24, 1955.
INGLIS, C. J., BALDWIN, O'SULLIVAN, WYNNE and DALY, JS.
*386 Charles Henchel, with whom was Jack B. Talsky, for the appellant (plaintiff).
David M. Reilly, for the appellees (defendants).
BALDWIN, J.
On January 24, 1950, about 11:20 o'clock in the evening, the plaintiff was crossing from north to south on the easterly crosswalk at the intersection of Howard Avenue and Columbus Avenue in New Haven. It was raining and the pavement was wet. The plaintiff, without hat or umbrella and wearing a brown overcoat, stopped at the north curbstone of Columbus Avenue until the traffic light suspended in the center of the intersection showed green for traffic going north and south on Howard Avenue. She looked east and west to make sure that the traffic on Columbus Avenue was halted and then proceeded to cross. When she was three-quarters of the way over, she was struck by the defendants' car, which had been traveling slowly south on Howard Avenue and had turned east into Columbus Avenue. The driver did not see the plaintiff until too late to avoid striking her. After leaving the north curbstone, she had not again looked to the right, although she was familiar with the intersection and crosswalk and had been so for a long time. The court concluded that the operator of the defendants' car was negligent. It concluded, also, that the plaintiff was oblivious to her surroundings, that she was not alert and watchful for her own protection, and that she was, therefore, guilty of contributory negligence.
Section 2519 (b) of the General Statutes gives the right of way to a pedestrian who is crossing with the *387 light on a crosswalk at a street intersection controlled by automatic traffic signals. The plaintiff was entitled to assume that the defendant driver would observe this rule, and she could govern her conduct with that in mind. Degnan v. Olson, 136 Conn. 171, 175, 69 A.2d 642; Fandiller v. Peluso, 139 Conn. 225, 228, 92 A.2d 734. But having the right of way would not justify her in being oblivious to the circumstances and failing to exercise care commensurate with the situation. Januszewski v. Sargent, 113 Conn. 757, 155 A. 58; Mulvey v. Barker, 138 Conn. 551, 554, 86 A.2d 865. One who has the right of way is still under a duty to exercise reasonable care. Squires v. Wolcott, 133 Conn. 449, 455, 52 A.2d 305; Mulvey v. Barker, supra. "Ordinarily a conclusion of negligence or of freedom from it is one of fact. The reason is that `the law itself furnishes no certain, specific, sufficient standard of conduct, and, of necessity, leaves the trier to determine, both what the conduct is, and whether it comes up to the standard, as such standard exists in the mind of the trier.... In every such case the trier, for the time being, adopts his own opinion, limited only by the general rule, of what the man of ordinary prudence would or would not do under the circumstances, and makes such opinion the measure or standard of the conduct in question.'" Skovronski v. Genovese, 124 Conn. 482, 483, 200 A. 575, quoting from Farrell v. Waterbury Horse R. Co., 60 Conn. 239, 250, 21 A. 675, 22 A. 544.
Courts must necessarily rely upon circumstantial evidence and are entitled to draw reasonable and logical inferences from all of the facts. Fandiller v. Peluso, supra. The trial court could have found reasonably that at the time and place of the plaintiff's injury the visibility was poor owing to weather *388 conditions. The plaintiff wore dark clothing which made it difficult for her to be seen. She was crossing a wide street. She was familiar with the intersection and aware that cars could turn from Howard Avenue into Columbus Avenue. These conditions demanded that she be alert. We cannot say under all the circumstances that she was free from contributory negligence as a matter of law.
There is no error.
In this opinion the other judges concurred.
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Springbrook Estates
Riverside, CA
THEPROJECT
Springbrook Estates is a master planned community in the City of Riverside, approved for 642 single-family homes on lots ranging in size from 4,000 to 5,500 square feet.
.
Located near the heart of Riverside, the community was designed to provide for the phased build out of several segmented neighborhoods, integrated among parks, and a network of multi-purpose community trails and preserved open space.
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Juxtaposed between two natural open spaces, Blue Mountain to the north and Box Springs Mountain to the south, Springbrook Estates boasts dramatic mountain views and enriched livability. Along with the natural open spaces, Springbrook Estates is minutes from amenity-rich Downtown Riverside.
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Mourners attend the funeral of anti-government protesters, who were killed by Iraqi security forces when they opened fire on protesters who stormed into Baghdad's heavily fortified Green Zone, Iraq May 21, 2016. REUTERS/Wissm al-Okili
WASHINGTON (Reuters) - U.S. President Barack Obama and Iraqi Prime Minister Haider al-Abadi agreed on the need for tighter security in Baghdad’s fortified Green Zone after protesters stormed the area, the White House said on Saturday.
At least four anti-government protesters were killed and 90 injured on Friday in clashes with security forces in the Green Zone, which is home to government offices and embassies, hospital sources said on Saturday.
Obama spoke by phone with al-Abadi and a White House statement said they noted the need for talks so that “the Iraqi people can address this aspirations through their democratic institutions.”
Obama also commended al-Abadi for the steps his government has taken in finalizing an agreement with the International Monetary Fund and said it is important for the international community to support Iraq’s economic recovery amid its fight against the Islamic State.
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Maléfique (2002)
Maléfique (2002) (movie): In a penitentiary, four prisoners occupy a cell: Carrère, who used his company to commit a fraud and was betrayed by his wife; the drag Marcus and his protégée, the intellectually disabled ...
» Discover the latest Discussions, Reviews, Quotes, Theories, Explanations and Analysis of Maléfique (2002) below
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Q:
Can I safely reduce the height of this tub stopper?
Re-doing a bathroom, original plumbing c. 1963. That tall silver thing stops the tub. You lift and turn it to stop water from flowing out.
As you can probably guess, the stopper is preventing us from putting our desired vanity in.
Questions!
What is the name of that thing, so I can research it further?
Does it have to be that high? One solution is simply to reduce the height. I can't think of why it would need to be that high, but I also don't totally understand the mechanism underneath.
Do we need to get a plumber involved to reduce the height, or is this something that our contractor should be able to tackle?
A:
It's a tower drain, aka standing waste, and you can't make it shorter without limiting the water level in the tub, since it's also the overflow for the tub. Looks like there's already a pretty good description of them at
How does an external tower style bathtub drain work?
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PowerShell has a thousand nice features, but one of the nicer ones that I end up using all the time is the built in Write-Progress cmdlet. Shady the Intern came by today with a PowerShell script that printed dots to report progress, like:
Doing some stuff........................
I recommend he switch to Write-Progress. A nice feature of Write-Progress that I don't see used enough is the assigning of IDs to Activities, and then referencing those IDs as ParentIDs when writing out the progress of a Child Activity.
Here's a trivial example. Two for loops, each sleeping for a bit. The second for is a child of the first. Notice that ID of first loop is -activity 1 and the second references that activity via -parentActivity. This really adds, in my opinion, to the fit and finish of any script.
About Scott
Scott Hanselman is a former professor, former Chief Architect in finance, now speaker, consultant, father, diabetic, and Microsoft employee. He is a failed stand-up comic, a cornrower, and a book author.
Although the series of dots, or o's is a simple method to present status, I have always found it very nice to see an updated % complete. OS/2, yes, OS/2, had a great status on the commandline ftp, where it would update the % complete as it upload/downloaded files. This was all text based, and provided me with more information than a series of dots does.
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# Mandelbulber settings file
# version 2.22
# only modified parameters
[main_parameters]
background_color_2 0000 0000 0000;
camera -2,398636884638984 -5,694603660084119 -4,761912269285649;
camera_distance_to_target 8,328537650517261e-14;
camera_rotation -80,0279423126689 9,824360477297381 0;
camera_top -0,1680506504174418 -0,02954736710636346 0,9853354413555602;
DOF_enabled true;
DOF_focus 2,41022789850831e-05;
DOF_radius 3,6;
flight_last_to_render 0;
formula_1 8;
fov 61,93;
fractal_constant_factor -0,5 -0,5 -0,5;
gamma 0,7;
image_height 1080;
image_width 1920;
iteration_fog_enable true;
iteration_fog_opacity 100000000;
iteration_fog_opacity_trim 20;
keyframe_last_to_render 0;
legacy_coordinate_system true;
main_light_alpha -140;
main_light_beta -30;
main_light_colour a2b9 b956 e9cf;
main_light_intensity 1,5;
mat1_coloring_speed 0,0391;
mat1_is_defined true;
mat1_metallic false;
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25 Apr 2012
When FSG snatched Liverpool away from Tom Hicks and George Gillett in 2010, they made all the right noises about being 'smart' in the transfer market, and promised that future transfer business would be 'efficient' and 'wise'. Well, it's now 2012, and nothing has really changed; under FSG, the club's transfer business is the complete opposite of 'smart and efficient', and Liverpool's long history of wasting money on the wrong players has continued.
Back in October 2010, John W Henry, Liverpool's principal owner, made it clear that he was not impressed with LFC's transfer record:
"We have to be more efficient. When we spend a dollar it has to be wisely. We cannot afford player contracts that do not make long-term sense. We have to be smart, bold, aggressive"
Liverpool's Manager at that time, Roy Hodgson, also underlined the fact that the club's transfer performance needed to improve:
"There are a lot of things here that the club has got to get right. We have got a lot more expensive failures on our list than good players that we have brought in for next to nothing. Free transfers don’t necessarily mean that you have got a bargain. My experience of them has been very mixed. You need to be sure that the player you get can do the job you want from him.”
The amount of money (historically) wasted by various LFC managers in the transfer market is quite staggering:
* Since 1990, Liverpool's gross spend on transfers is over 600m (Confirmed by official club accounts)
* The turnover of players during that period - especially over the last 6-8 years - has been massively high, and many of those players bought/sold have been sub-standard, and/or the wrong players for the club.
* Tens of millions of the club's money has been wasted on buying expensive flops, many of whom were clearly the wrong players to buy in the first place (Case in point: Aquilani - why buy someone with a long history of injuries; why bring him to the club when he was *still* injured?!).
Here is a list players I believe to be 'expensive failures' from the last 20 years. For me, an expensive failure is a player who costs the club money in transfer fees, salary etc but has no specific, measurable, consistent positive impact on the team, and/or did not improve the team in any beneficial way. (Some figures are approximate).
Factor in huge salaries, undeserved bonuses, bloated signing-on fees etc and the figure suddenly becomes much higher. And this list does not include the salaries/signing on fees wasted on ineffective free signings like Fabio Aurelio, Philipp Degen, Andrei Voronin and Joe Cole, OR the money spent on countless young players brought in and then shipped out in double quick time over the years.
It's not just about loss of money, it's about loss of utility to the team. As a result of wasting money on the wrong players, the benefit the club *could* have received from buying the *right players* was lost.
You can recoup all the money you like in player sales but that doesn't suddenly reverse transfer mistakes that were made in the first place; it doesn't wipe out the money ultimately LOST on transfers (like the £8m lost on Robbie Keane).
The club has been suffering from the knock-on effect of negligent transfer spending and shoddy squad-building for years, but when FSG took over, it seemed like the abject wastefulness in the transfer market would soon be over.
Alas, it's just become worse (!), which is disappointing considering Henry et al's obvious commitment to spending money wisely. After studying Liverpool's accounts and seeing the mismanagement of the club's transfer funds over the last 20 years, it seems incredible that FSG have fallen into the same trap, but in the cold light of day, the brutal reality is this:
* In the last 18 months, FSG has approved close to £130m worth of transfers.
What do Liverpool have to show for this outlay? One Carling Cup, and ongoing regression in the league.
I don't see how FSG's transfer spend has been either 'smart' or 'wise'; like the 20 years prior to the group's arrival, the club's performance in the transfer market has been negligent and wasteful. It's also no coincidence that 20 years of transfer market blunders coincides with the club's failure to win the league.
Given FSG's negligible experience of football, the 'leave it to the experts' approach is definitely understandable, but allowing the the manager, MD and Director of Football to basically run things their way has spectacularly failed, and a more effective approach is required next season, especially in the transfer market.
The sacking of Damien Comolli is a positive sign, and a step in the right direction; it shows that FSG are aware that they made a strategic mistake, and they're taking steps to improve things, which bodes well for the future.
Reminder: ANYONE who flouts the comment policy will be permanently banned. If you want to moan about me/the site, then go elsewhere. If you want to debate the issues in a civil manner, you're very welcome.
you really are a Manc. every day i come on this site and read you moaning.whether its the players, manager, owners or fans. nothing ever seems good enough. always looking for negatives. do us all a favour, support someone else.
I don't actually believe he is a Liverpool Fan, I have not seen one positive story come out the guys mouth about the club! Also what money did Hodgson spend under FSG (think you might want to check your facts, also look at the actual net spend it isn't much!
where is charlie adam on that list? DO NOT make excuses for keeping that useless,inept,overrated,over valued, over my dead body that he can be seriously called a 'professional' footballer........off it, for other reasons than you forgot. if that is the case,shame on you, he should be first on it. in fact, he isn't worthy of being on that list in such 'illustrious' company. he should be on his own......in a land,far,far away.
Henderson Was £16 Million and shows promise I remember you where front of the line when Liverpool fans wanted to hang Lucas but I don't see him on your list now because over time he has improved a lot all I am saying is Carroll and Henderson are still young and have a lot to learn just give them time for god sake to many Liverpool fans want instant success it doesn't work like that especially with young players I don't think Carroll will ever be a £35 million pound player but he never asked Liverpool to pay that much for him so just give him time to learn his game he has only just turned 23 for god sake but i believe Henderson will be one of England's top players in the next few years just give him time to learn
Jaimie - I don't understand this article or exactly what you are trying to say?
FSG were asked to put money on the table - they did thatThey also stated that they were not football experts so they employed so called experts to make the decisions - DC and KK with the subsequent release of DC
You state in the article title that FSG have continued the LFC decline insinuating that they are responsible for the mismanagement of LFC money. My question to you is what should FSG have done or more importantly what should they now do to ensure success with their player investments?
Just as well they bought the club for a meager £300 million. They got the bargain of the century and have so far not actually spent that much of their own money. Every club bidding to be more successful spends lots of money on different players, when you have a "brand" like LFC it is money well spent.
It would be nice to hear see positive news from you just occasionally. What about the FA cup final? ALso you dont present the facts properly - Gross spend is an irrelevant figure. what is the Net spend under FSG?
Finally i do not believe FSG have wasted their money on amyone other than Downing and potentially Adams.
They employed DC to control this. A fair appointment given his history. So for me they tried to control this as a partnership between DC and KK. This looks to have failed (assuming short term success was the goal) as you are pointing out so FSG have taken appropriate action. By the same token, it would be very easy to say that the transfer of Lucas was a short-term failure - but I think that we would all agree that after 2 years it was turned around.
In terms of FSG offering oversight into a trasfer market they openly admit to having no experience in - how do you expect this to come about?
When you have no knowledge on something in the investment world, you employ an expert. FSG did this with DC however it didn't work out. I cannot see how FSG are at fault for leaving football to what are believed to be the experts!
Employing Comolli was FSG's first mistake. You can't just take on a glorified scout and hope for the best. What did they know about him? Nothing before they bought Liverpool probably. I wouldn't be surprised if they appointed Comolli purely because he knew Billy Beane (!)
I agree that when you have no knowledge of something you employ an expert, but Comolli is not a football man; he has no real experience of the inner workings of football, and FSG should've taken heed of the negative things Arsene Wenger, Harry Redknapp and martin Jol have said about him.
FSG are the owners, so yes, they are ultimately at fault. Come one, 35m for Andy Carroll?! Even someone with no knowledge of football would've pointed out that spending that amount of money on a player with only half a season of top-flight experience was a ridiculous gamble.
It's that kind of oversight that's missing. FSG should've put the stoppers on that transfer, bu they probably listened to Dalglish and Comolli.
FSG signed off on the transfers. They didn't need to approve the Carroll transfer; they could've said 'hang about - this guy only has half a season of top flight experience; you're having a laugh, right?!'
y support liverpool we dont want u to ur the most negative person in the world wen we win bet it cuts u up bet u cry cos we've won an u cant tell us wat we did wrong ur a total buet an fuckin idiot if u run liverpool we wud b a total joke cos all u wud do is tell us wat was done wrong in hindsite is pointless u freak
HAHA you left off ADAM. he is the worst, most useless player we've had in a long time. he struts around like he's the last king of scotland and gives possession away every 15 minutes. you'll see just how bad he is if KD stays.
Well, to be fair, Downing and Carroll were both good players before they came to Liverpool, could you honestly have said that you wouldn't want them at Liverpool? True, Carroll was overpaid, but I think that's just bad business, not necessarily a bad transfer.
Also, since we're talking about bad transfers, why isn't Luis Suarez up there? Not that I have anything against him, but he cost 23 million, and so far hasn't scored the number of goals expected of a 20+ million player.
Not quite the case Jamie, when you appoint a manager of anykind you give them full responsibility. On the other hand when their decisions don't work you expect them to go away quietly. It's called delegation of responsibility.
adam was brought in to be a playmaker,using his ' magical ' left foot to create chances and open up sides. he was our new alonso, our new molby. he was bought for several million pounds. if you look at what he has actually done, it equates to not very much at all. his passing is diabolical. his best contribution is giving ridiculous free kicks away in dangerous positions. he IS a failure. it is only kd and his stubborn ways that kept him in the side. his penalty is still an embarrassment (and probably still travelling). so when you say 'relative terms',it doesn't really wash. the amount of assists he has made is awful, for what his intended purpose is supposed to be. i truly hope your blindness to these examples, is just a temporary lapse. HE IS AN EXPENSIVE FAILURE!!!!!!!!!!!!!!!!
I agree with you re Suarez's goals return, but I don't think he could be labelled an 'expensive failure'. Must do better in front of goal, but infinitely more effective than the likes of Carroll/Downing etc
The sacking of Commolli is one thing different from previous owners. It is obvious heads must roll when the team does not perform. It was Commolli's business to do the best deal to suit the club. But Commolli has been disaster from day one. Except for Bellamy all other transfer deals have been poor. Look at the joke players we have Charlie Adam - 7 million pounds, Henderson - 16 million pounds, Downing - 20 million pounds, Enrique - 7 million pounds. We could have saved all that amount of money by playing Robinson for Enrique, Eccelton for Downing, Jonjo for
Henderson and Spearing for Adam. At least the fans would have seen some honest youngsters working their hearts out for the team instead of all these primadonas. Everytime I look at Henderson it makes me shake my head in amasement. What exactly does this player bring to the club? What has Commolli and Kenny seen in this guy that prompted them to part with that amount of money. Liverpool could have bought three young players with better technical ability and who has one important ingrediant , which is known as balls between the legs.
Another thing, why Liverpool paid 35 million pound for a donkey who was injured is a mystery. Don't you think someone would be trying to negotiate and bring down the price especially when a player was injured and knowing that he was going to be on the treatment table for another three months. Further more without any preseason training another two months lost to get the player fit. Don't people learn from expensive mistakes like Aqualani? So here we have Commolli taking the rap for poor business deals.
Its a fairly well thought out article but like so many of your articles, comes across far too one side and agenda ridden.
FSG trusted Comolli/KD with a lot of money, they trusted in Comolli to be more efficient with the way money was spent. He wasn't and was sacked for failing. FSG will no doubt recognise that they have failed with this objective themselves, so yes, they've made a mistake in that sense they have also realised they've made a mistake and are hopefully putting together a "plan B" on how to get it right.
It seem's your just stating the obvious with a slant on it to turn against owners/KD.
You don't honestly believe that FSG just wrote the cheque and that was it? Have you ever tried to get an investor to spend money?
FSG employed Comolli to advise them on "football". They took his advice and backed their man. Unfortunately Andy Carroll was a gamble that hasn't paid off in the short term and Comolli has paid the ultimate price for it.
I believe that Comolli would have negotiated this based on an expected 20+ goals per season return. This being the case Comolli would have evaluated Carroll with a high residual value with him being so young. If we got half of what Comolli thought he had bought then the transfer wouldn't have been a bad net investment, and it still may not be!
Assuming he remains at Liverpool, he still has time to turn this around. We have to remember that full maturity is several years away for him
As for KK - I believe that transfers were sanctioned by KK and then it was up to Comolli to work with FSG on the negotiations.
Am I the only LFC fan with a biased opinion? I suppose every other fan out there - and on this thread - is totally objective?
I don't see your point; of course my articles are one-sided - why is that a revelation? I have no obligation to be impartial. If you want that, go the BBC website :-)
I'm a fan with an opinion, just like anyone else.
In this case, FSG went about things in a half-hearted manner - they imported the baseball management template into Anfield; appointed Billy Bean's mate Comolli to look for players; bowed down to fan pressure and appointed Dalglish, and then stayed across the other side of the Atlantic for 98% of the season. Is it any wonder things have gone wrong?
If you feel you're exempt from criticism you shouldn't be running a site like this,my friend. Also if you ask for respect you should be prepare to give it. Perhaps English isn't his first language and you're piss taking makes you er (gulp) a racist
too right. a rangers reject who nobody wanted until blackpool took a punt and even then were not overly convinced. he had a reasonable first half of the season,before reverting to norm and giving sh*ite awful performances. then guess what??? we sign him for several million pounds. the word was, that Manure wanted him. holloway must have paid taggart to leak that one to the gullible press! the only true gullible person was kd.
Jamie please ban me I keep accidentally clicking on the links to your site on 'newsnow' and if I'm banned then it wont matter any more, you are a cunt, twat, faggot, 'curly headed fuck', child molester, vile, blonde ambition tour, tool, please kill yourself and relieve this planet of your cunty negativity.
Cant' see how we can judge the owners yet, putting their hard earned cash into players all of an age where they can develop and progress into players. Some havent worked, some might work, some might take time.They could have done worse and saddled us with the debts such as Hicks and Gillett and Glazers at Utd.Sometimes in football, the bigger picture tells you that you have to spend Millions and millions to rebuild teams and changes in Managers only adds to this figure!!!Give the owners a bloody break. Can't believe some of the negative trot I read sometimes!! Even if we win the FA cup some obviously won't be pleased. Just senseless!!!
Kenny Dalglish's head will roll quite soon. The man will not know how to manage a team in Europe. Liverpool Football Club needs money from The Champions League - Kenny is just not the right man for the job.
Is it worth kk going upstairs in some capacity (this may cause a conflict if he is to be director of football I.E as is what this job actually is??) but some kind of figure head role. And look at getting pep in? All we all want is to have someone to come in play like the good old days Such as the pass and move the LFC way of life, if you want to call it total football or absolute football then so be it.the only other EPL team looking to get a manger in is Chelsea! Rumor has it that he may leave in the summer, is it not worth the punt? I know before jumps up says wtf ! I know he has spent cash and had messi and all that jazz! but lets not forget he was the youth team coach that saw most of the talent through the ranks at Barcelona, so basically give someone young the project to see through where others have failed. Apart from kk or pep I cannot see anyone else at the helm.
TBF, I used to recommend Downing and wish for his signing in talks with fellow LFC fans and friends for years. You could say that players like Carroll, Downing and Adam were very good players in their teams at the time when Dalglish and Comolli went to sign them, and that they were right to expect these players to perform at the same level. Although, neither Downing nor Carroll were players of 20 M. and 35 M. price tag, and there's also entirely different story of throwing 18(!) M. on player like Henderson, who was mediocre even at that time.
This is typical of the modern day know it all but really know nothing fan (and i use that word very loosely)!
How can we judge owners who have made the money available when asked over their 18 month tenure? This is quite laughable...lol
It's even worse than judging a manager (who is one of only 5 managers to ever actually win the Premier League) over an 15 month period.
It's even worse than judging young players, who have been at the club for less than a season!...
P.S. FSG are learning about the PL, English football and how things work here. For me theyve done an outstanding job. Would love to see how effective you'd be if you'd had the business acumen which would put you in a position to acquire a baseball franchise!
The unfortunate thing is business and success are sometimes a matter of trial and error.. not a lack of resources rather a lack of resourcefulness..u would expect a more thorough approach with such experience.. things havent swung our way.. half of these conversations wouldn't exist if we were higher up the table - and its LUCK that deserted us on those games where we had 25 shots, hit the post 5 times and walked away with 0 points..
King Kenny, Clarke etc IMO were the right move at that time.. Comoli's CV had some real highlights - bringing in the likes of Bale, Modric, Prince Boateng, Berbatov etc. I can see why he was bought in.. u can see in his interviews that he has a calm, calculated persona.. He made some dire mistakes and was the Pawn scapegoat in the game..
What makes a good player? I have always admired Ferguson in his transfer policy.. Number 1 criteria - MENTALITY
Henderson WILL come good - he has a natural engine, a eye for a pass. with more experience he will be more clever with his runs & play - perfect example is the rise of King Lucas
Carroll - needs to stop thinking of his pricetag & play like he's in a playground ie. with more freedom & just let go.. he got wat it takes regardless of the price.. British strikers with his stature & potential at his AGE are a rare commodity so GIVE him the CHANCE.. hes been playing his socks off recently.. & done well..
Enrique & Bellemy; absolute steals.. best bit of business in years
Downing & Adam; jury is still out, particularly Downing
wat players cud u pinpoint that wud shed blood sweat & tears to grind out the results? everyone wants to win - but wat about that extra fire? Kuyt & Spearing exemplify this.. who arent necessarily the flair players but they make the team better just by the mentality they play with..
Since losing our playmaker & tempo setter LFC have never been the same IMO. Alonso was Key and a snip at £10million
intelligent? they have employed an un sackable manager. FSGs first major decision was to employ a manager that the majority of LFC fans would be happy to see take us to the championship. They have handed the most crucial element of power over to nostalgic fans.
For PR reasons Kenny will only go once FSG finalise the script that pacifies our overly emotional fan base.
Agree with you jaimie,,but since we're not playing in the champions league,,the player we tried to sign have many things to ask,,including higher salary,,signing fees etc,, but i think buying eden hazard & leandro damiao at all cost next season would bring us back our pride
like your articles but bored of reading your opinions also find it hard to believe you are a fan so so so negative.who really is interested in your opinion i try not to read the last bit its normally shat
we spent money, we lost money.. the only "established" or dubbed "world class" players at the time that I can remember we bought were Suarez & Torres.. who else? Sure some have developed to be World Class i.e, Riena, possibly Skrtel.. The players we have now are part of the SQUAD.. we need to bring in players that will go straight into the FIRST TEAM.. What have Newcastle done that Liverpool havent? If we had Ben Arfa, Toite, Cisse & Ba.. we wudnt be in this position.. how did Newcastle see them & we didnt??.. we dont need a Director of football or headscout p we need Sherlock Holmes or a M15 spy..!!!!
I think if you were to ask the young players overall how their season went,I think they would say it was ok but not brilliant, now I am talking about the league position And the cups, although it is fantastic to have one won and possible a second, but the bread and butter is the league simple as.I think we tend to forget we are Liverpool football club and not some other club fighting for 5, 6, 7 or 8th position. Bringing these players has not moved us forward in any way, surly there any business there has to be accountability from the bottom right to the top or vise versa. We demand results as fans, we have waited a long time, we don’t owners making the right noises but also the right decisions, yes money has been spent but how many of these over priced players will play in the top four today? At the beginning of the season I bet we all thought that yes we have got some decent players here, and that will take us close to a champion’s league position only for us wonder when we will batter some team at home! Poor results have cost us now so far Dc has paid for it, now I am not saying change the owners but just some accountability.
i hate to say this because i supported Liverpool when they where winning titles for fun ...but i think its over....i think the reds will have a long period of being a top 10 side only ....our transfer policy is criminal and has been for some time ...we buy players for positions that are covered and then play them out of position and pay big bucks for the privilege...is almost funny how deggan and co have flleeced the club....
I agree that liverpool have wasted money but what we have to understand is that liverpool is not loaded and has not been able to offer champions league football for a couple of years so to be fair i was suprised we got surez in and kept reina and co. this year will see another year of missed signings as man city, chelsea and man utd pick up the first choices. this measn liverpool will have to see what they can get. forget the likes of cavani and world class stars as they are not coming nor is the world class manager to replace KD. the last time we offered the job out world wide we got an influx of interest, managers knocked us back and we got the first class candidate in hodgson!!
I think Riera wasn't too bad. In Benitez case he recouped most of the money. Also he made the club lots of money from CHL and he's thf best mngr we had since 1990. Replacing him with RH has to go down as the biggest mistake any football club will ever make.
Rafa had a much better appreciation of the value of a player.If Rafa was given mind boggling sums like the King was given Rafa would of bought europes finest prospects and nurtured them into world class players.Rafas record in doing this is only bettered by Wenger.Alonso,Agger,Reina,Torres,Mascherrano,Skertle,Crouch,Bellamy,Benayoun= all cost a combined £75m.The King had no appreciation of europes finest footballers,he went off one game when Newcastle beat us and Carroll scored and decided to break the british record on him.His simplistic formula was get someone to cross the ball for Carroll so he spent another £20m on failure Downing ,admittedly Downing had a great game against Oldham and Cardiff but that been about it.The only way out of this mess is for Rafa to return.
to be fair FSG did not snatch the club from H and G. Liverpool FC have been the most wasteful club in terms of transfers since souness days although to your list you should add Jimmy Carter Torben Picnic etc etc etc I would include Adams purely because you include glen johnson who has contributed more in assists and goals than Adams I dont agree johnson should be on the list. I am at a loss to understand the relevence of this other than to show FSG in a bad light which they dont deserve
agreed over comolli but when we signed carroll I was really excited I thoughtlike most fans it was a massive move in the right direction shame it didnt work out for player and club. But nobody spent 35m with the knowledge or hope that he would fail
Most of us probably watched last night's epic game and most of us are probably watching tonight's game which looks every bit as going to be a cracking game. Now I want you to think about these games, the players in them and the atmosphere surrounding these magnificent occasions and then ask yourself the following questions:
Are Liverpool going to be gracing this stage anytime soon?Can you really see Downing doing what Ronaldo has done tonight?Can you see Henderson being apart of a rear-guard action like Chelsea's players were?Would Carroll put in a performance like Drogba did last night?
The fact is, players come, players go. That is fact. The cold hard truth is, Dalglish's signings have been so poor and have regressed the club and team. Just half a decade ago, we were thundering past 3 of the 4 Champions League semi-finalists. We have hideously fallen behind these teams. Gillett and Hicks simply didn't put the money forward. If they did, we wouldn't be in this position.
Jaime mate your preaching to the choir , you'll never get rawkites to come on here and agree that KD and FSG's transfer policy has been nothing short of catastrophic - just look at how far the expectations of carroll have been lowered in order to keep saying he'll come good -
just managing to stay on his feet and win a few headers is now considered great form ( even before his 2 cup goals ) KD himself was amazed at how much better than expected Downing was doing so thats how far the bar has been lowered in order to protect Kenny .
thank God for another honest fan - its frightening the amount of fans I talk to online who refuse to discuss if KD's still the right man - a 'work in progress' is thier mantra and should FSG even try sacking him well I shudder at what some of our fans reaction would be.
I guess that like me you dare question the king so that means your not a real fan , maybe we are possesed by manc supporting entities :-))
I can understand the writers frustrsations when you look at the teams performances in the league this season. Many of us have seen Liverpool go from a top four team to a team finishing in an embarassing 8th place. Many of us are wondering what went wrong. It is obvious that some of the wrong players were purchased over the years since the clubs overall competitivess is on the decline. Money was definately wasted in the past and in recent years on the likes of Poulsen, Morientes, Charlie Adams etc. I don't think Liverpool FC has ever really replaced influential players like Xavi Alonso, Djbrill Cisse just to name a few. Kenny in my opinion bought a lot of players that wouldn't be starters in any of the other big three clubs like Chesea, Arsenal, and Man U. Carrol at 23 wouldn't be a starter in any of those clubs I just mentioned. It is time to buy more established players and less developing players Liverpool. I think we need players that can make more of an impact right away. We are in desperate need of goals
You have to be fair to FSG before concluding that they did on deliver on their key pledges. They openly admitted their minimal knowledge in football, hired Comoli and had to depend on him and Kenny for recruitment. So, they have to rely on these 2 fellas. Sure, as it turns out, there were mistakes made and I think they realized it by terminating Comoli.
Any sensible person would have to rely on others more knowledgeable than them in that field, in this case, football. As you know, most Americans are ignorant of football.
We should judge them from now on regarding players' transfers, now that they have been more immersed in English football. And if they still spend money on bad buys, only then can we truly pass judgement on them.
I have always believed that players recruitment should rest with the manager. So, a director of football, becomes a redundant position.
FSG knew nothing about 'soccer'. That's why they employed Comolli. It speaks volumes that they didn't sanction any transfers in January and then ditched Comolli. To me, this says they are addressing the 'problem'.FSG & Dalglish's transfer policy and impression of the players that came in will be exposed during this summer, when we will see whether any of their "flops" get listed/shipped out.Your list is a helluva lot shorter than the list I would have put out, by the way, starting with every player Souness signed except for Rob Jones,and including a few of Dalglish's last signings last time round, since you're quoting from 1990 - Rosenthal, Hysen & Speedie, for example.What everyone is failing to grasp here is that back in the 80s, we were the top club in European football. Now we are only just about the top club on Merseyside. We could pick and choose back the, now we can't. The vast majority of the players you are expecting the club to sign only see us as that club that fluked the CL 7 years back, unless they grew up on Merseyside, we are just a club that won a lot of stuff before they were born.Before Abramovich arrived, Chelsea were a crap club that spent the previous 30 years bouncing between the divisions. Man City the same. Both have had to offer outrageous contracts to enable them to sign the players they were after to get them in the top four. During the 70s and 80s it was the same for Man U. Real Madrid were a club that had won alot of stuff before I was born. Barcelona were just another of those crappy Spanish clubs.Would you want to play for Nottingham Forest? No? Well they won the league, the European Cup twice, and beat us in the League Cup Final in three years when I was 13.Fans LOVE the club. For players, it's the company that employs them and they want to work for the best club they can, for the most money.Don't expect to be signing the next Agueros, Messis and Ronaldos this summer.
You ask for reasoned argument, it would be nice if you did the same. There is way to much assumption and hyperbole in this thread.You are assuming that FSG never once said £35m are YOU sure, what are YOUR reasons for wanting this player at this price.They are business men first, hence they would have expected sound reasoning for the purchase of any asset. DC and KD would have had to present a convincing case, what ever model DC used pulled the wool over their eyes, and as the excuses ran out, FSG acted to remove half of the problem. To be fair I honestly believe that it is only two cup finals that have allowed KD to keep his job, and that may not last into next season.
A very very poor purchase, been hopeless for LFC. May have not made double figures in Transfer fees, but we were robbed there. I still undecided about whether Downing and Carroll are truly flops, I think Downing has had terrible luck which has affected his confidence, Carroll needs to spend more time in the box using his height and strength, instead of trying to come and get the ball. Both though I think can be good players for the club, but I would always put Spearing ahead of Adam, and both a long way behind Lucas.Maybe Adam and Kenny can share a taxi....
Some really good points made, agree with most, apart from Adam, I think the jury is now in on him. Shelvey and Spearing have showed more in less time than Adam, for me he was a purchase we didn't need. Agree that Henderson has potential, I think he and shelvey could be fighting it out for the Gerrard role in years to come. I have seen enough of Carroll to believe that he does have potential and we should not knee jerk him out of the club for the sake of it.Where I agree with Jaime K is on a comment that Suarez has been less than we hoped. I think alot of this has come from a siege mentality thanks to the issues this year, but he has not been the kind of support that the younger players around him have needed.
Jamie here were people who knew nothing about football FSG they got people who were supposedly experts in scouting in Dalglish and Comolli the latter more into the scouting.They put up the money and got the best advice they could i think FSG are blameless i am damn sure they were fooled by the ineptitude of these two.
It seems that the club has no transfer policy in place because they are always after low grade,average and rubbish players.A cursor look at the above list of players only shows that we are in a perpetual criss.
Can anyone with an access to the owners advised them the proper way to hire and fire coaches like Roman of Chelsea fc, he does not have time with failures like KD show the wayout.The other problem is the British supporters who follow the legend blindly until the fall into a pit look what happens to Wolves,Villa
Nice list but what about Istvan Kozma, Torben Piechnik, Julian Dicks, Dean Saunders, Nigel Clough, John Scales and Frank McGarvey. Plus 70% of this squad. And when I look at the rumours I hear names like Dembele and Moses. Jeez do we secretly have man U fans on the board?
The wonder of hindsight......... i bet chelsea wouldn't spend £50m on Torres now if they knew how he'd play. I bet Athletico Madrid would have made us pay more than the £20m (approx) that we did if they had the hindsight to see how well he played for us.
Carroll scored goals, Downing created. Henderson..... well, not sure. Adam created and scored goals. If you look at it like this, the signings were not a problem. What the problem is is they're not good enough for Liverpool.
Jamie, seriously, you talk about wasted cash, and a lot of what you say makes sense. However, if you actually think adam is a good player then you must be blind. Those type of players are suited only to bottom of the league sides where he can be a star man. he is the most frustrating of all of our buys, and the most risky to include. your opinion's here make a lot of sense, but i can't agree with you on that side of things. id rather have any of the other crap KD has bought play ahead of Adam.
agreed - if rafa had been given the pot that kk and dc had we'd be in a much better positon now - the english players would not be here with a few skillful spaniards in their places - unfortunately he was well gone
I think people like you need to look at the bigger picture, Suarez for me is more of an attacking midfielder than an out and out striker, there is much more to his game than that and we would have been shafted without him this season, same sort of comments went on for years about Lucas who I knew from day one was quality, now all but the most stubborn and those who do not understand the game see that he is one of the best in the business!
It isnt an exact science spending mony on transfer fees you quote a figure over 20years Man City and Chelsea spent that in 12 months and that is the difference to say that we have been able to stay in the hunt spending less than are main rivals with attendences at home half those of are rivals isnt failure Chelsea and Man City both spent time in the lower divisions before they come good so infact did United in modern times You are a left over from Hicks and Gillet you call yourself a fan but you wouldnt know the Liverpool Way if you live to be 100
You say the sacking of Comolli is a good thing (and I agree to a certain extent), but Comolli has come out and said he warned Kenny about buying British when there were better value-for-money players on the continent, yet Kenny decided to destroy our squad anyway.
Who's he gonna end up buying without someone warning him?! - Darren Bent for £20m lol
You all forget Kenny's first stint - during is last month, LFC went down hill faster than could be mentioned. Stop playing the blame game and just get on with the repairs. Some great names have been rumoured but nothing ever materialised. For example: David Villa. Can't players revert back to the old days when one needs to kick with the instep in order to be certain of direction, rather than concentrating on power. It is inexcusable for shots such as penalties going high above the post. Penalties are a mind game for both concerned. Fair enough if one of them chooses the wrong direction, but over the bar!!!!! Enough said. BTW, Skrtl has cost the club many games through his constant fouling. A foul costing the game should dismiss the player, albeit just for a couple of months.
you list is utter nonsense.-henderson was 13 mill with add ons-riera at 7 mill was superb for us for 2 years-pennant at 6.7 mill was also a dam good player who rafa stated he wishes he could have kept but for transfer funds making his sale a necessary-why is glen johnson on the list?!?!? consistant performer and always a threat in attack-gonzales at 1.5 was a steal!! hugley talented but work visa issues stopped his career with us-robbie keane was sold for 20 mill in installments and performance / appearance related bonuses - we sold him and recouped all of our money. 8 mill loss?!?!?!!? why are you making up figures? oh thats right, to fit ur agenda!
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Somatic cell mapping of conglutinin (CGN1) to cattle syntenic group U29 and fluorescence in situ localization to Chromosome 28.
A 260-bp genomic PstI fragment, which encodes a portion of the carbohydrate recognition domain, was used along with hybrid somatic cells to map the conglutinin gene (CGN1) to domestic cow (Bos taurus) syntenic group U29. In turn, a cosmid containing the entire bovine CGN1 was used with fluorescence in situ hybridization to sublocalize this gene to cattle Chromosome (Chr) (BTA) 28 band 18. Since BTA 28 and several of the other small acrocentric autosomes of cattle are difficult to discriminate, we have also chromosomally sublocalized CGN1 to the p arm of the lone biarmed autosome of the gaur (Bos gaurus). The use of the gaur 2/28 Robertsonian as a marker chromosome and our assignment of CGN1 to BTA 28 should help resolve some of the nomenclatural questions involving this cattle chromosome.
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Where are we this season with only 2 races to go? The Constructor Championship is done and dusted with Mercedes dominating yet another year. They did not struggle except for two races in the year. In Spain, they had a … Continue reading →
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Calcium and cardiac arrest.
Various preparations of calcium are recommended for use in treatment of cardiac arrest and advantages are claimed for one preparation over another because of increased availability of the calcium to the heart. Ionised calcium levels in human blood have been assayed following the addition of calcium increments by use of the calcium electrode. The results showed no difference between calcium chloride and calcium gluconate.
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A blazing sun rises over the sierra of the American West—or is it an industrial lamp shining across the rib cage of an android skeleton? In Westworld‘s unsettling opening credits, it’s hard to tell. And that’s the point.
This polysemous image, the first of many in the HBO show’s title sequence, welcomes you to a world in which things feel very much out of place.
HBO
The show, about a Western theme park populated with humanlike robots, unnerves as much as it excites. The nearly two-minute intro sequence escorts viewers through the creation of one of these androids, from the 3D-printing of its bones, delicate tendons, and muscles until the final touch, when it’s submerged in a milky substance, ready to be dressed like a cowboy.
If that sounds like a lot to squeeze into the opening credits of a TV show, well, it is. But that, too, is the point.
Title sequences have come a long way from the days of sitcoms like Family Matters, when actors would appear doing some prototypical activity (playing with a dollhouse, waxing a car) and stop what they were doing, look at the camera, and greet the audience with a smile and a wink.
Today, opening credits are sophisticated, meticulously crafted short films, and people like Patrick Clair, the director of Westworld‘s opening sequence, are ushering the form into its own golden age.
“When HBO started to really stake its claim as being the benchmark for high quality drama in the late 1990s, they made a point of making one of the hallmarks of that really ambitious, epic main titles sequences,” Clair told Quartz. “That started the tradition of saying, if you want your shows to be among the best in the canon of television, then you’re going to have a really great main title.”
HBO Oh, well, hello there.
Prestigious shows with short and sweet credits, like Breaking Bad and Lost, might take issue with the notion that an elaborate main title sequence is a prerequisite for greatness. But name any “prestige” TV show of the last decade or so—The Sopranos, Mad Men, Game of Thrones, Narcos, The Americans, Dexter, House of Cards, Homeland, Orange is the New Black, True Detective, need I go on?—and there’s a good chance it features some flashy opening credits. (Art of the Title is a great site to reference.)
Clair knows something about the True Detective opening credits, since he made them too (for both seasons of the show, winning an Emmy for the first). He also worked on Netflix’s Daredevil and Luke Cage; Amazon’s The Man in the High Castle (another Emmy win); and AMC’s The Night Manager. His colleagues at Elastic, one of the industry’s premier studios, have made the titles for Game of Thrones and The Leftovers, among many of television’s best shows.
Normally, Clair and his team are brought in by a TV network after a show has finished filming to pitch one or multiple opening credits concepts. If they’re lucky, they’ll get hired and quickly start collaborating with the show’s producers.
“The biggest factor in a successful main title is how much you get a chance to work with the people who are at the heart of the process,” Clair said. In the case of Westworld, he worked closely with the show’s creators, Jonathan Nolan and his wife Lisa Joy, on developing the intricate sequence you see every week before an episode starts.
HBO Just going for a quick dip.
Clair’s team for Westworld included roughly six designers (led by Paul Kim), five modelers (who build all the individual elements—the horse, the robotic arms, the piano—that later get animated), and then four animators who bring all the pieces to life at the very end of the process (a team led by frequent Clair-collaborator Raoul Marks). It’s a highly collaborative orchestra, and Clair is the conductor. ”It’s one of those creative processes where you never really understand how it works,” Clair said.
What he does understand, though, is that he wouldn’t be successful without TV executives willing to embrace the unknown: ”You can go into these rooms and pitch these people really dangerous ideas, and they’re hungry for them,” he said.
The idea he and HBO decided upon was to offer viewers a glimpse of the man, or rather the robots, behind the curtain. The opening sequence takes place in some darkened, amorphous operating theater, where tentacle-like robot arms manufacture the park’s androids. One of them is taught to play a piano, which in turns begins to play itself. It’s robots teaching robots teaching robots.
But what makes the sequence truly unnerving and provocative is how it takes enormously powerful symbols of the American West and strips them of their context.
The sequence’s most stirring moment, one that feels as cinematic as any actual scene of a television show, is when an android rider, atop a pale, mechanical horse, raises her six-shooter revolver, as if riding into the heat of a gun battle. This visual is aided by composer Ramin Djawadi’s tremendous score, which transitions from a Philip Glass-like piano ditty into a sweeping orchestral composition moments before.
It’s a scene we’ve watched in countless Westerns over the years, but we’ve never seen it in this strange, charcoal world, being assembled, guided, puppeteered.
HBO
It’s an arresting visual, calling to mind one of the Four Horsemen from the Book of Revelation. (“And I looked, and behold a pale horse, and his name that sat on him was Death, and Hell followed with him.”) Clair and his team studied images given to them by Nolan and Joy, as well as the vast collection of Western iconography that’s entertained audiences around the world for decades.
“There’s this treasure chest of cool shit, and we get to just pillage that for great poetic imagery,” Clair said. “That’s the most thrilling part of my job.”
“There’s this treasure chest of cool shit, and we get to just pillage that for great poetic imagery.”
Perhaps more important than any single image in the opening credits is the more general feeling it instills in its watchers as they prepare to enter Westworld. A good title sequence will reorient your thinking. It’s a bridge from one world to another.
And whether you realize it or not, that bridge is often built with color. Think of your favorite TV shows—what colors do you see in your head? For me, Mad Men is red and black, with splashes of yellow. Game of Thrones is golden brown. True Detective is gunmetal and green. It’s no coincidence that these are also the colors accentuated in their main title sequences.
“Colors are a very precise language,” Clair said. Indeed, research has shown that color and memory are closely related. In, say, 20 years time, you might not remember any specific images from the Westworld credits, but you’ll likely remember that it was black and white.
HBO A sampling of images from the “Westworld” opening credits. Lots of black, gray, and then white.
Clair and his team didn’t create the color palette of Westworld (that was the work of Nolan, Joy, and the individual directors and cinematographers who film the show), but they carefully picked which hues to bring forth in the credit sequence. They knew early on that they wanted to depict this sterile, industrial, almost alien place, and that couldn’t be done with vibrant colors. Still, Clair didn’t want to forget the stunning vermilion orange of the show’s Western setting, so he added some desert buttes and bluffs into the reflection of the androids’ lifeless eyes.
That kind of obscure detail might just seem ornamental, but it’s integral to the process of creating a title sequence that its makers recognize will be analyzed and investigated ad nauseam by the show’s fans on social media. ”Everything in there is intentional,” Clair said. “Sometimes people read things into it that aren’t there, but other times they miss clues that are there.”
HBO
And the fans indeed read into everything. A cursory look at the show’s popular Reddit page will reveal dozens of threads about the opening credits alone. It’s as much a part of Westworld as the episode that follows immediately after. It’s all part of the singular experience of TV-watching in the 21st century.
Clair has won two Emmys (for True Detective and Man in the High Castle) and was nominated for three others (The Night Manager, Daredevil, Halt and Catch Fire). In some cases, he’s been honored more than the people who actually make the shows.
“The greatest compliment you can get as a titles designer is someone saying, ‘I didn’t skip your titles.’”
The Emmy for best main title design is given out at the Creative Arts Emmys, held a week before the main event that’s broadcast on primetime television. If the form continues on its path of prominence, it could find itself honored on the bigger stage soon.
But Clair, like any filmmaker, would tell you that he doesn’t do what he does for the awards. Instead, he just wants his work to be seen.
Again, and again, and again.
“The greatest compliment you can get as a titles designer,” he said, “is someone saying, ‘I didn’t skip your titles.'”
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Q:
Is there a good threading model for many simultaneous http requests?
My .Net and Java application needs to make many simultaneous requests to a web service which takes a notable length of time to reply. Consequently there may be thousands of outstanding HTTP requests at any one time. To implement this I could have a single thread generate many asynchronous HTTP requests and handle the responses but I want to understand any alternatives which allow synchronous HTTP requests to be made without requiring thousands of threads to be used because of the associated resource cost. Any solution must avoid threads being blocked waiting for HTTP responses.
My question has two parts:
1) Can Threadpools be used to do this? I know I can queue my jobs in the threadpool queue and the threadpool will process them as and when it is able to but can the threadpool worker threads avoid being blocked waiting for the http response? Can they go and process other jobs while they wait?
2) Is there some other way I can achieve this while retaining the simplicity of the HTTP synchronous API call.
Regards
A:
Can Threadpools be used to do this?
By themselves, no.
Is there some other way I can achieve this while retaining the simplicity of the HTTP synchronous API call.
Are you talking about the client side HTTP call API? If so, there is a way to do this, by using an asynchronous server-side implementation.
The Servlet 3.0 specification supports asynchronous request processing: read this Javaworld article.
Read the answers to Fast NIO, asynchronous HTTP Server for Java .
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Benedetta`s beautiful house
Layer by layer, a crumbling 18th-century flat in the middle of Barcelona finds new life at the hands of architect Benedetta Tagliabue. A home so resplendent in memory, in detailing, in expressiveness, and in artistry that it leaves visitors intoxicated.via
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Q:
simple python loop that makes a new line once it reads a new value
I am new to python. I am trying to apply a loop over a sorted list. the idea is whenever the loop reads a new value different from the previous one it makes a new line before it (the editor I am using is jupyter notebook)
what I've tried is
d=[1,1,1,2,2,3,4,5,5,5]
for i in d:
if i == d[i]:
print(i)
elif i != d[i]:
print(i)
print('\n')
The expected output should be something like this
1
1
1
*new line*
2
2
*new line*
3
*new line*
4
*new line*
5
5
5
but unfortunately this code didn't do the job. Thanks for your help, I appreciate it.
A:
If the current number isn't equal to previous one, print a new line before printing the item.
d=[1,1,1,2,2,3,4,5,5,5]
for i in range(len(d)):
if i > 0 and d[i] != d [i - 1]:
print('\n')
print(d[i])
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Q:
Problems looping to prompt for another password
I need some help with an EXPECT script please....
I'm trying to automate a login, prior to accessing a load of hosts, and cater for when a user enters a password incorrectly. I am getting the username and password first, and then validating this against a particular host. If the password is invalid, I want to loop round and ask for the username and password again.
I am trying this :-
(preceding few irrelevant lines omitted)
while {1} {
send_user "login as:- "
expect -re "(.*)\n"
send_user "\n"
set user $expect_out(1,string)
stty -echo
send_user "password: "
expect -re "(.*)\n"
set password $expect_out(1,string)
stty echo
set host "some-box.here.there.co.uk"
set hostname "some-box"
set host_unknown 0
spawn ssh $user@$host
while {1} {
expect {
"Password:" {send $password\n
break}
"(yes/no)?" {send "yes\n"}
"Name or service not known" {set host_unknown 1
break}
}
}
if {$host_unknown < 1} {
expect {
"$hostname#" {send "exit\r"
break
}
"Password:" {send \003
expect eof
close $spawn_id
puts "Invalid Username or Password - try again..."
}
}
} elseif {$host_unknown > 0} {
exit 0}
}
puts "dropped out of loop"
And now I can go off and do lots of stuff to lots of boxes .....
This works fine when I enter a valid username or password, and my script goes off and does all the other stuff I want, but when I enter an invalid password I get this :-
Fred@Aserver:~$ ./Ex_Test.sh ALL
login as:- MyID
password: spawn ssh [email protected]
Password:
Password:
Invalid Username or Password - try again...
login as:- cannot find channel named "exp6"
while executing "expect -re "(.*)\n""
invoked from within "if {[lindex $argv 1] != ""} {
puts "Too many arguments"
puts "Usage is:- Ex_Test.sh host|ALL"
} elseif {[lindex $argv 0] != ""} {
while {1} {
..."
(file "./Ex_Test.sh" line 3)
Its the line "can not find channel named "exp6" which is really bugging me.
What am I doing wrong? I am reading Exploring Expect (Don Lines) but getting nowhere....
A:
Whenever expect is supposed to wait for some word, it will save the spawn_id for that expect process into expect_out(spawn_id).
As per your code, expect's spawn_id is generated when it encounters
expect -re "(.*)\n"
When user typed something and pressed enter key, it will save the expect's spawn_id. If you have used expect with debugging, you might have seen the following in the debugging output
expect does "" (spawn_id exp0) match regular expression "(.*)\n"
Lets say user typed 'Simon', then the debugging output will be
expect: does "Simon\n" (spawn_id exp0) match regular expression "(.*)\n"? Gate "*\n"? gate=yes re=yes
expect: set expect_out(0,string) "Simon\n"
expect: set expect_out(1,string) "Simon"
expect: set expect_out(spawn_id) "exp0"
expect: set expect_out(buffer) "Simon\n"
As you can see, the expect_out(spawn_id) holds the spawn_id from which it has to expect for values. In this case, the term exp0 pointing the standard input.
If spawn command is used, then as you know, the tcl variable spawn_id holds the reference to the process handle which is known as the spawn handle. We can play around with spawn_id by explicitly setting the process handle and save it for future reference. This is one good part.
As per your code, you are closing the ssh connection when wrong password given with the following code
close $spawn_id
By taking advantage of spawn_id, you are doing this and what you are missing is that setting the expect's process handle back to it's original reference handle. i.e.
While {1} {
###Initial state. Nothing present in spawn_id variable ######
expect "something here"; #### Now exp0 will be created
###some code here ####
##Spawning a process now###
spawn ssh xyz ##At this moment, spawn_id updated
###doing some operations###
###closing ssh with some conditions###
close $spawn_id
##Loop is about to end and still spawn_id has the reference to ssh process
###If anything present in that, expect will assume that might be current process
###so, it will try to expect from that process
}
When the loop executes for the 2nd time, expect will try to expect commands from the spawn_id handle which is nothing but ssh process which is why you are getting the error
can not find channel named "exp6"
Note that the "exp6" is nothing but the spawn handle for the ssh process.
Update :
If some process handle is available in the
spawn_id, then expect will always expect commands from that
process only.
Perhaps you can try something like the following to avoid these.
#Some reference variable
set expect_init_spawn_id 0
while {1} {
if { $expect_spawn_id !=0 } {
#when the loop enters from 2nd iteration,
#spawn_id is explicitly set to initial 'exp0' handle
set spawn_id $expect_init_spawn_id
}
expect -re "(.*)\n"
#Saving the init spawn id of expect process
#And it will have the value as 'exp0'
set expect_init_spawn_id $expect_out(spawn_id)
spawn ssh xyz
##Manipulations here
#closing ssh now
close $spawn_id
}
This is my opinion and it may not be the efficient approach. You can also think of your own logic to handle these problems.
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Establishing government-operated vaccine programs: an industry perspective.
During 2000-2002, shortages of numerous routinely administered pediatric vaccines occurred. The reasons for these shortages were varied, but they included policy, manufacturing, and regulatory issues. The use of government manufacturing programs has been proposed as a way to stabilize the fragile vaccine supply and to prevent periodic shortages. Although such programs might be useful for defense needs, it is likely that such an approach would have limited value for routinely administered vaccines. Each of the vaccine components would require a dedicated manufacturing facility, and many components are administered in combination vaccines. Timing is also an important consideration. The restarting of an idled manufacturing facility would take many months; in addition, it often takes nearly 12 months to produce and release a single lot of vaccine. Finally, government-owned programs would face the same issues of regulatory changes, technological advancements, and facility updates as non-government-owned programs do--all of which would require sustained operation and investment. A secure and stable vaccine supply is best built by establishing the importance and value of our vaccine programs, which would, in turn, provide incentives to manufacturers to build capacity and inventories.
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CRF 110F 2018
CRF 110F 2018
£2,069
24 MONTHS 6.9% APR REPRESENTATIVE
Overview
GRADUATE TO THE NEXT LEVEL
The CRF110F is all about big-bike feel and huge fun. Built for the 8-11 age range, it’s got a sturdy chassis, electric starter and reliable 4-stroke engine. It is the perfect stepping-stone up to more competition-focused 125cc/150cc MX and enduro machines.
JOURNEY OF A LIFETIME
When a youngster gets that unstoppable urge to ride there’s no better starting point than a bright red Honda CRF off-roader.
Honda’s rugged CRF 110F gives easy riding confidence to young riders, and opens doors to enjoyment that lasts a lifetime. It features an electric starter, a brand new steel frame with improved suspension, which adds to the ‘big-bike’ feel and performance. Keeping young guns riding – and grinning – all day long.
Specification
Engine Type
Single cylinder four stroke
Displacement CC
0.0
Bore X Stroke
50 x 55.6
Compression Ratio
9.0 : 1
Max Power Output
5.35KW @ 7500 r/min
Max Torque
8.85Nm @ 3500 r/min
Fuel Tank Capacity
5.7 Litres 1 Litres Reserve
Transmission Type
4 speed, constant mesh
Dimensions LxWxH
1,560 x 686 x 912
Wheelbase
1,064mm
Seat Height
667mm
Ground Clearance
175mm
Kerb Weight
74kg
Tyre Size Front
70/100-14
Tyre Size Rear
80/100-12
Brakes Type Front
95mm Drum
Brakes Type Rear
95mm Drum
Finance Example
Personal loan (VPL)
This works like a simple loan. You decide on the model and put down a deposit. We calculate for you how much you want your fixed monthly payment to be, and the term. That means you know up front how much your Honda will cost each month until it’s paid off and you own the bike.
CRF 110F 2018 (VPL) Representative Example
Credit provided by Honda Finance Europe Plc, a company authorised and regulated by the FCA (312541)
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Services
Helping clients and beautifying properties in PA and NJ for more than 30 years.
Design
Bring us your dream and let our skills and imagination bring it to life for you.Read More
Installation
Making the dream a reality using superior material selections and expert methods.Read More
Renovation
Blending the old with the new by enhancing existing features in the landscape.Read More
Maintenance
Caring for the investment with customized services that provide sustainability.Read More
About Us
Founded in 1984 by Peter and Dan Schwalm, Professional Landscape Services, Inc. began as a small start-up company rooted in providing honest, value oriented and client focused landscape maintenance services and installation projects. Today, those core values still remain the basis for the company culture. A majority of our production staff has been with the company for many years and pride themselves on delivering our traditions of high quality and prompt service.
We realize that our clients have choices in how they invest in their lifestyles and believe our team has unique talents and skills to provide maximum benefit to each client, their landscape and outdoor living experience.
Testimonials
Gail K (Solebury, PA) ,
PLS has worked for me for eight years. During that time I've found them to be responsive to my needs, to do the work competently and efficiently and that the workers are pleasant and accommodating. I wouldn't have any other company attend to my landscaping needs.
Jeff N - Associate Contractor (Doylestown, PA) ,
Excellent customer service. Pleasure to work with. Handles the project with professionalism.
Project was managed beyond expectations. Customer was completely happy with the results
Kathleen K (Gwynedd, PA) ,
PLS has done both landscaping and hardscaping projects at our home. They gave us creative options for consideration for our yard, and worked with us to create the look we wanted. Jeff and the PLS team are knowledgeable, professional, and reliable Overall we are were very pleased with the quality of work, and would definitely recommend.
Jeffrey W. (New Hope, PA) ,
I have hired PLS to do several projects over the years and they have always done an excellent job. Their latest project was no exception. They came in on budget and on time. Their employees were professional and their design was both creative and executed to perfection. I couldn't be more satisfied.
James F (Solebury, PA) ,
Professional Landscape Services does a great job. They are not the cheapest, nor do they pretend to be. But they do great work, on time, and everyone there is easy to work with.
Michele S (Doyelstown, PA) ,
PLS helped us with an extensive renovation of our landscaping in 2014, specifically the backyard. We worked together to develop of vision of what we wanted for our yard and they were able to implement it. They continue to assist us each year with Spring and Fall clean-up and maintenance of the beds. I enjoy gardening and they are willing to work with me to express my likes/dislikes with regard to plants/shrubs selected. Therefore, it feels like my unique landscape and my vision not PLS's. Many companies have a "look" and you know who did the job. PLS allows for creativity.
Kathy M (Solebury, PA) ,
We have used Professional Landscape Services, Inc for lawn care, snow removal, tree planting, fence installation, and a backyard patio. Their team is very conscientious, hard working, and talented. Jeff Robinson is skilled in his hardscape designs; honest in his advice; and focused in his oversight and follow through. We have been very pleased in our dealings with this company.
Frank (Blue Bell, PA) ,
Jeff, I wanted to express our sincerest thanks for all the work you did on our
projects. We realize this is your occupation, but in our case we truly feel you went
far and above the call of duty. You’re a good man with a good team and we were
fortunate to work with you.
Dave (Doylestown, PA) ,
Just wanted to send a quick note to you about how pleased my wife and I are
with the work of your team. Everything looks great. I will be calling on you for
future projects. Thank you.
Judy (Washington Crossing, PA) ,
The boys worked so hard today. I don’t know how you all do it in the intense
heat. What a great crew you have!
Kathy (Dublin, PA) ,
The work that you crew did this week looks great! They did a great job on the
weeding and the mulch makes it look clean and fresh. Tree trimming also looked
great! Thanks for everything.
Patty & Frank (Solebury, PA) ,
Thank you so much for your good service. The new walk was much easier to
keep clean during our snows. It was exactly as we wanted it. Our water problems
are pretty well solved.
Mark & Debra (Solebury, PA) ,
It all looks great!
We came home Sunday and the lights were a beautiful sight!
There may be just a couple simple adjustments...but, all-in- all, we love them.
After enjoying them a bit, we may want to add an additional one or two lights.
You and Chris did a fantastic job!
Susan (New Hope, PA) ,
It looks so fantastic I can’t even tell you how happy I am.
The fence is amazing
Love the stone work
I love where you put the bigger trees, very cool.
And hiding the garbage can!…even that is such an amazing difference.
Love the whole thing!
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Mick Mulvaney, acting director of the Consumer Financial Protection Bureau (CFPB), announced Wednesday that the federal watchdog will effectively shutter its student loan division and shift its responsibilities to another office, a move that critics warn will lead to "open season on borrowers."
The restructuring is part of Mulvaney master plan to, as the New York Times notes, "refocus the agency away from its consumer finance enforcement and rule-writing mission and more toward providing consumers with information about their legal rights"—in other words, to "defang" the CFPB, a long-time target of the acting director as well as President Donald Trump.
While a CFPB spokesman framed the shift as "modest," insisting that agency personnel are "working on the same material as they were before," career officials told the Times they fear it "will sidetrack a major enforcement case the agency is pursuing against Navient, the nation's largest student loan collector."
The move was also sharply criticized beyond the agency, by consumer advocates and at least one member of Congress.
Pointing out that "student loan debt is exploding," Sen. Elizabeth Warren (D-Mass.)—one of the driving forces behind the creation of the CFPB—said that "it's clear" the Trump administration "has declared war on students."
Student loan debt is exploding, but @MickMulvaneyOMB is planning to shut down the only federal office fully focused on protecting student borrowers from predatory companies. Add this to @BetsyDeVosED's anti-student work, & it's clear the Trump Admin has declared war on students. https://t.co/xLrhKHDmsS SCROLL TO CONTINUE WITH CONTENT Never Miss a Beat. Get our best delivered to your inbox.
— Elizabeth Warren (@SenWarren) May 9, 2018
"At a time when the number of and the size of student loans are spiraling out of control, it's simply appalling to me that the administration is deciding to close the one office in the United States government that is exclusively focused on promoting fairness in student lending," Christopher Peterson, a senior fellow at the Consumer Federation of America, told MarketWatch.
"Previously, the unit interacted with state law enforcement officials on student loan issues," MarketWatch explained. "The agency also collected complaints, pushed companies to respond to them, and held firms accountable for inappropriate practices. Now it will likely focus more on simply providing information to borrowers."
Challenging the CFPB's new priorities under Mulvaney, Whitney Barkley-Denney, senior policy counsel with the Center for Responsible Lending, told the Associated Press, "Education alone cannot stop predatory behaviors on the part of for-profit schools and servicers, nor can it help hundreds of thousands of Americans in serious debt because of these practices."
Wednesday's announcement comes as Mulvaney, who also runs the Office of Management and Budget (OMB), faces mounting charges of corruption and calls for his resignation.
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Stanford MD appointed HHS Chief Medical Officer
December 04, 2017
Stanford anesthesiologist Vanila M. Singh, M.D., was recently appointed Chief Medical Officer for the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services (HHS). The Indian-American physician has spent the past few months settling into her new role in Washington, D.C. and feels that, as an immigrant and a doctor, it is a privilege to be able to shape America’s health policy. “As a physician who has been closely involved with my patients, I feel I can bring their perspective to the table. My role in medical education at Stanford University will also help me in shaping medical policy matters,” Dr. Singh told Economic Times Magazine.
For the past 13 years, Dr. Singh has been a clinical associate professor of anesthesiology, preoperative and pain medicine at Stanford University School of Medicine. Board-certified in both anesthesiology and pain medicine, she specializes in treating patients with complex chronic pain issues.
Last month, Dr. Singh was integral in the launch of the National Pain Strategy, the government’s first broad-ranging effort to improve how pain is perceived, assessed and treated. “The opioid epidemic is impacting men and women of all communities, including Indian-Americans. Having been a clinical professor of anesthesiology at Stanford and specializing in chronic pain issues for many years, I have seen it from close up and have the necessary skills to address it,” Dr. Singh said.
Dr. Singh has also been active in several national medical organizations, serving as the Vice Chair of the National Physicians Council on Health Policy; an editorial board member of the Pain Physician Journal for the American Society of Interventional Pain Physicians; and a member of the California Medical Association’s (CMA) House of Delegates. She also served on the CMA’s Council on Ethical, Legal and Judicial Affairs, and more recently, as a member of its Subcommittee on Health Information Technology.
William C. Parrish, Jr., Executive Director of the Santa Clara County Medical Association (SCCMA) said, "Vanila is extremely bright, passionate, personable, and well spoken. Her roles at SCCMA have been welcomed and appreciated. We are proud of her accomplishments and wish her continued success. We know she will an asset to the current administration."
California's doctors aren't just health care and medical experts. They're also community leaders, philanthropists, entrepreneurs and policymakers dedicated to ensuring that patients receive quality health care at an affordable cost. #CMAdocs showcases California physicians leading the charge to help their communities thrive.
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Q:
nullpointerexception when calling fragment methods from activity
i have a fragmentactivity which calls other fragment by :
FragmentView1 f = (FragmentView1) this.getSupportFragmentManager()
.findFragmentByTag(getFragmentTag(0));
and my getFragmentTag() function is :
private String getFragmentTag(int pos){
return "android:switcher:"+R.id.viewpager+":"+pos; //fragmentpageradapter auto generated tag
}
not the problem is whenever i call f.somemethod , i get a nullpointerexception .
i tried with
Log.w("HELLO1",""+ f.getTag());
it return nullpointerexception .
A:
findFragmentByTag() is returning null because it is not finding a fragment with the specified tag as per the docs. Ensure you are setting the fragment's tag in your layout or programatically at transaction time.
Refer to this question for more information on this.
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Dietary risk factors for squamous cell carcinoma of the upper aerodigestive tract in central and eastern Europe.
The incidence of squamous cell carcinoma of upper aerodigestive tract (UADT: oral cavity, pharynx, larynx, and esophagus) has been increasing in central and eastern European countries. We investigated the relationship between diet and UADT cancers in these high risk areas. We used data from hospital-based case-control study of 948 UADT cancer cases and 1,228 controls conducted in Romania, Hungary, Poland, Russia, Slovakia, and Czech Republic. Standardized questionnaire were used to collect information on 23 different food items, along with alcohol and tobacco consumptions. Logistic regression was used to calculate odds ratios (ORs) and 95% confidence intervals (CIs) for the UADT cancers after adjusting for center, age, sex, tobacco & alcohol intake, and other food groups. Consumption of dairy product was negatively associated with selected UADT cancers: larynx (OR: 0.38, CI: 0.23-0.62) and esophagus (OR: 0.55, CI: 0.33-0.93). While consumption of yellow/orange vegetables were inversely associated with oral/pharyngeal and laryngeal cancer (OR: 0.53, CI: 0.35-0.81 and OR: 0.62, CI: 0.38-1.00, respectively), preserved vegetable was positively associated with oral/pharyngeal and laryngeal cancer risk (p (trend) < 0.01 for both). Specific dietary components may play a role in the development of UADT cancers in the high-risk region of central and eastern Europe.
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Q:
Why does ESRI Geodatabase Replica "Schema Compare" not identify changes?
I've made some schema changes (new fields to existing FCs), and would like to replicate the changes to the child.
While importing schema to the child database (which is the destination for a one-way replica from the parent), it shows a message saying No schema changes found for this replica pair
I did a previous schema change which had new fields and a couple of new FCs, and it worked fine. This time however, it is giving this message.
Any ideas?
A:
OK...the approach (connected mode) we were following did not work.
I switched to the disconnected mode replica compare and it seems to find the differences (not all of them though).
Working with ESRI on this did not yield any fruitful result, as they were unable to provide any solution and maintained they could replicate on their test machines.
Finally, I moved to a third, and more convenient approach of modifying the source and destination both, using Python scripts.
I understand this could be possibly be a pain in the back with multi-level versioning scenarios, but for us it works best as there less scope of error and usually faster than a manual compare process as set out by ESRI.
Cheers!
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Q:
Understanding ng-show in AngularJS directives
Given the following code:
http://jsbin.com/uYETOSUM/2/edit?html,js,output
I want to only show the first dropdown first (parent question in JSON). After user have selected an option I want to show one of the two other dropdowns (children in additionalQuestion object in JSON). Which dropdown to show is given in the JSON used to create the form input fields.
To do this I've experimented with ng-show, but I don't seem to find the proper place to put the custom ng-show code. I want ng-show to be like this in the template:
ng-show"showQuestion()"
where showQuestion() iterates through all questions and matches the PreviousQuestionConstraint to see which of the other questions to show based on the value of the selected option in the first question.
Should it be in the Controller?
Should it be in the Directive?
Should it be in the linker function in the Directive?
All attempts so far have resulted in nothing being shown.
A:
After much hassle I've managed to get a working example for you using the &attr isolated scope syntax which provides a way to execute an expression in the context of the parent scope, in your example all the way up to the showQuestion() function on your QuestionsCtrl controller.
http://jsbin.com/EkIqAju/2/edit
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Completely intracorporeal robotic renal autotransplantation.
We describe a technique of complete intracorporeal renal autotransplantation with donor nephrectomy and transplantation performed in a minimally invasive fashion without extracting the kidney. We developed this technique of a completely intracorporeal robotic renal autotransplantation and determined the feasibility of this novel procedure. This includes a method of intracorporeal transarterial hypothermic renal perfusion using a perfusion catheter through a laparoscopic port. The procedure was successfully applied in a 56-year-old man with extensive left ureteral loss after failed ureteroscopy for ureterolithiasis. Robotic donor nephrectomy was performed with a warm ischemia time of 2.3 minutes. Subsequently cold ischemia was achieved by intracorporeal hypothermic renal perfusion for 95.5 minutes. Vascular anastomoses and ureteroureterostomy in the ipsilateral pelvis were completed after donor nephrectomy with a total overall surgeon console time of 334 minutes. Venous and arterial anastomosis times were 17.3 and 21.3 minutes, respectively. Estimated blood loss was less than 50 ml. There were no complications and the patient was discharged home on postoperative day 1 after normal Doppler transplant renal ultrasound. Postoperative renal scan at 6 weeks, intravenous urogram at 8 weeks and computerized tomography urography at 5 months revealed normal function and successful ureteral reconstruction. We report the feasibility of a technique of a completely intracorporeal robotic renal autotransplantation. This operation may be considered in select patients in the hands of experienced robotic surgeons. However, further refinement is required as this novel procedure is cautiously reproduced and adopted by others.
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A New York federal judge has ruled that Trump violated the free speech rights of his critics by blocking them on Twitter.
US President Donald Trump cannot block people on Twitter who are critical of him.
(AFP)
President Donald Trump cannot legally block Twitter users who disagree with him, a federal judge ruled Wednesday in a case with potentially far-reaching implications for social media use by public officials.
Judge Naomi Reice Buchwald said the blocking of Trump critics – which prevents them from seeing and interacting with the president's tweets – violated the free speech rights of those users guaranteed in the Constitution's First Amendment.
In a 75-page opinion, the New York federal judge said the users "were indisputably blocked as a result of viewpoint discrimination" and that this was "impermissible under the First Amendment."
The ruling comes in response to a lawsuit filed by a group of Twitter users and the Knight First Amendment Institute at Columbia University.
The lawsuit contended that because Trump uses Twitter for a variety of policy announcements, the account is "a designated public forum" that cannot exclude people due to their political views.
The judge acknowledged that even though the president has certain free speech rights, he cannot violate the rights of other Twitter users.
Cannot infringe others rights
"While we must recognise, and are sensitive to, the president's personal First Amendment rights, he cannot exercise those rights in a way that infringes the corresponding First Amendment rights of those who have criticized him," she said in her opinion.
Buchwald stopped short of accepting the request for an injunction against Trump and his social media aide, Dan Scavino, who was also named in the complaint, saying she expected the White House to abide by her "declaratory" ruling.
"Because no government official is above the law and because all government officials are presumed to follow the law once the judiciary has said what the law is, we must assume that the president and Scavino will remedy the blocking we have held to be unconstitutional," she wrote.
The White House directed queries to the Department of Justice, where a spokeswoman said in a statement, "We respectfully disagree with the court's decision and are considering our next steps."
Jameel Jaffer, the Knight Institute's executive director, welcomed the ruling, saying it "reflects a careful application of core First Amendment principles to government censorship on a new communications platform."
Hoping ruling will have an effect
Jaffer added in a statement, "The president's practice of blocking critics on Twitter is pernicious and unconstitutional, and we hope this ruling will bring it to an end."
In the lawsuit, the seven individual plaintiffs, including a University of Maryland professor, a Texas police officer and a New York comic, said they were blocked from the @realDonaldTrump account after posting tweets critical of his policies.
Although they were still able to see the tweets without logging in to Twitter, and to quote Trump's tweets in their own messages, their comments were excluded from the threads that make up a public "conversation" involving the president and his 52 million followers.
The case could affect other social media interactions involving public officials.
The Electronic Frontier Foundation, a digital rights group which backed the lawsuit, said the case is part of a "broader issue" on how public officials use social media.
"We receive reports about how governmental officials manipulate social media comments to exclude opposing views to create the impression that hotly contested policies are not contested at all," EFF said on Twitter after the case was filed.
The Knight Institute said it was lodging an appeal in the case of a Virginia resident blocked on Facebook by a local public official.
A supporting brief in the New York case argued that the case is important in guaranteeing political speech.
"In light of social media's importance to modern life, President Trump's practice of blocking individual users robs them of a singularly valuable opportunity to make their speech heard," said the brief filed by the Georgetown University Institute for Constitutional Advocacy and Protection.
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Why the dim light melatonin onset (DLMO) should be measured before treatment of patients with circadian rhythm sleep disorders.
Treatment of circadian rhythm sleep disorders (CRSD) may include light therapy, chronotherapy and melatonin. Exogenous melatonin is increasingly being used in patients with insomnia or CRSD. Although pharmacopoeias and the European food safety authority (EFSA) recommend administering melatonin 1-2 h before desired bedtime, several studies have shown that melatonin is not always effective if administered according to that recommendation. Crucial for optimal treatment of CRSD, melatonin and other treatments should be administered at a time related to individual circadian timing (typically assessed using the dim light melatonin onset (DLMO)). If not administered according to the individual patient's circadian timing, melatonin and other treatments may not only be ineffective, they may even result in contrary effects. Endogenous melatonin levels can be measured reliably in saliva collected at the patient's home. A clinically reliably DLMO can be calculated using a fixed threshold. Diary and polysomnographic sleep-onset time do not reliably predict DLMO or circadian timing in patients with CRSD. Knowing the patient's individual circadian timing by assessing DLMO can improve diagnosis and treatment of CRSD with melatonin as well as other therapies such as light or chronotherapy, and optimizing treatment timing will shorten the time required to achieve results.
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Getting Costs Covered After Louisville Drunk Driving Accidents
April 20, 2016April 20, 2016
Drunk driving accidents are costly. In addition to facing serious medical expenses and property damage at the time of an accident, injury victims oftentimes find that the cost of long-term care and other expenses can last for years after an accident has occurred.
According to data from National Highway Traffic Safety Administration (NHTSA) drunk driving collisions caused $49.8 billion in crash losses in the United States over the course of one year. These losses were borne by victims injured and by family members who lost loved ones. Victims and their families need to pursue claims for damages after DUI car accidents but sometimes this can be difficult for victims to do.
Getting Costs Covered After Louisville Drunk Driving Accidents
One big issue which can sometimes make it hard for victims of DUI crashes to get costs covered is drunk drivers sometimes leave the scene of an accident. WLKY recently reported on one of many incidents in which a drunk driver ends up being charged with a hit-and-run for leaving a crash scene after a suspected DUI accident. In this particular incident, the 32-year-old man who was charged with leaving the scene of an accident had allegedly rear-ended another vehicle and driven away. He was arraigned not only for leaving a crash scene but also for wanton endangerment.
Police were able to find this motorist because his car was pursued when he caused the rear end crash, and his car ultimately broke down at Bardstown and Fairground roads. In some cases, hit-and-run drivers are not found. When this happens, the motorists who were injured by these impaired drivers will not be able to pursue a damage claim since there is no one to make a claim against.
Kentucky requires personal injury protection (PIP) coverage so victims can get their medical bills and some losses covered, but won't be able to recover any damages in excess of policy limits or any damages for things like pain and suffering. Some victims may be able to make an uninsured motorist claim to get additional compensation above what PIP covers, but uninsured motorist coverage is not required in Kentucky.
Another problem motorists may have is, even when a drunk driver stops at the crash scene or is identified, the driver may not have any insurance (despite the fact being insured is required by law) or may have insufficient insurance to cover damages. The driver who allegedly caused the recent hit-and-run DUI accident has previously been convicted on seven DUIs.
It is very common for people in DUI accidents to have past convictions. NHTSA reports drunk drivers in fatal crashes are six times as likely as sober drivers in fatal crashes to have prior DUI convictions. Since convictions can make it hard to get insurance, some drivers may illegally drive without it or may have the minimum in coverage which doesn't fully cover a victim's losses. An experienced attorney can help victims to explore all possible ways to get their losses covered so they won't have to pay out-of-pocket expenses.
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Benefits and Ideas for a Quick and Healthy Breakfast
We are all aware of the benefits of eating a healthy breakfast daily; yet it is a known fact that 53% of adults start the day without breakfast. One of the reasons stated for skipping the most important meal of the day is a hectic schedule in the morning. This leads to binging on unhealthy snacks throughout the day and in turn this leads to weight gain and heart related disorders.
Breakfast is the fuel that the body requires after the long rest during the night. A fiber rich breakfast helps to regulate metabolic activity in the body and this helps to sustain sugar and energy levels till lunch time. If you are the kind of person who does not have time for breakfast in the morning then I have a few suggestions that will help you to maintain your weight and prevent weight gain and obesity.
Oatmeal with a few berries added to it is the perfect breakfast option. It is quick to make and is rich in fiber. This helps to keep hunger pangs at bay as well as helps to regulate bowel movements.
Wheat pancakes or waffles are also a good option. You can prepare them in advance and freeze them. Use a toaster to heat up the required amount every day. I recommend staying away from syrup; you can have peanut butter or honey instead.
Buy a pack of muffins and store them in the freezer and then heat them in the microwave as you need them. You must buy those that use natural sweeteners instead of ones that are prepared with sugar.
French toast made with whole wheat bread and honey as a topping is also a good option for breakfast. The whole bread will help to keep your hunger pangs away for a few hours while the honey will help to increase your immunity.
If you have a really hectic schedule in the morning and have no time to prepare your breakfast then have a peanut butter sandwich with a fruit. A banana with a few slices bread is also considered to be healthy for breakfast. These options also satisfy your craving for sugar.
All these breakfast options are loaded with fiber, vitamins and minerals. These help to control your weight by maintaining your digestive system and your metabolism. Add fruit to your breakfast as they are water based and they also prevent sugar cravings throughout the day.
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The Echocardiographic Characteristics and Prognostic Significance of Pericardial Effusions in Eisenmenger Syndrome.
Pericardial effusion (PE) confers a poor prognosis in non-congenital pulmonary arterial hypertension (PAH). The clinical significance and prognostic implications of PE in Eisenmenger syndrome (ES) is much less well characterised. Accordingly, we aimed to define the frequency, echocardiographic characteristics, natural history and clinical sequelae of PE in those with ES. We retrospectively studied 55 consecutive individuals presenting since 2000, age >18 years, with ES. Analysis of clinical notes, transthoracic echocardiograms and vital status was undertaken via local records and the National Death Index. Mean age was 38 years (11.4SD), 22% had Down syndrome and the mean follow-up time was 14.7 years (13.4SD). Nine patients (16%) had a PE during their follow-up period with the majority being small (56%). No PE exhibited clinical or echocardiographic signs of tamponade and none required pericardiocentesis. At the time of last review, 42% of individuals had died. The presence of PE was not associated with mortality (p=0.83). Pericardial effusion occurs relatively frequently in ES but is usually small and with no evidence of haemodynamic compromise. Pericardial effusion in this setting is not related to mortality.
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This is the time of year for pre-participation physical examinations for school athletics. While some parents are ahead of the game and had their children examined in the spring, others may be questioning whether their children truly need such an exam.
Jennifer Mitchell, M.D., FAAFP, associate professor in the Texas Tech University Health Sciences Center Department of Family Medicine, says although many parents view these exams as an expense of money and time, they are necessary for children who are going to participate in football, baseball, basketball, swimming or any other sport.
The Texas University Interscholastic League requires a physical exam form be completed and on file prior to any practice, scrimmage or contest before, during or after school. The form must be completed prior to junior high participation and again prior to the first and third years of high school athletic participation.
In addition, a medical history form must be completed yearly and a physical examination form completed if there are any “yes” answers on the history form. Local district policies may require an annual physical examination.
Mitchell says there are other benefits to having your child complete these examinations, besides their eligibility to participate in athletics.
“This is sometimes the only visit a child will make to see a physician,” Mitchell said. “It is a good opportunity to review any chronic medical conditions and evaluate the medical treatments.”
Mitchell added that these exams also are an opportunity for parents to review their child’s preventive health care and to be sure all immunizations are up to date.
“A thorough physician will review adolescent issues with the child and give guidance on topics such as alcohol, tobacco and sexuality,” Mitchell said.
Vision screening is done to assess whether the child is beginning to need glasses. Typically, children with vision screenings of 20/40 or worse should be seen by an eye care specialist.
During the vision screening, the physician may reinforce the need for eye protection appropriate for the child’s sport and the use of a mouthpiece in contact or high-risk sports.
Vital signs are reviewed which could make one aware of an early presentation of elevated blood pressure. This is important as people with hypertension do better overall with early intervention.
A major benefit of the exam is the ability to screen for potentially serious cardiac abnormalities. There are more than 20 abnormalities identified that may predispose an athlete to sudden cardiac death. Some of these can be noted on careful historical questioning and examination. If there is a concern, the physician can order further testing such as an EKG, echocardiogram or exercise stress testing to further evaluate for this. These tests are typically not done during a routine exam. However, this is a controversial area and some programs are beginning to offer such testing as part of their evaluation.
Another benefit of the exam is to screen for potentially correctible musculoskeletal deficits — such as muscle weakness or tendonitis — that may predispose an athlete to injury. If abnormalities are noted, a rehabilitation program can be devised along with the athlete’s athletic trainer or coach to minimize the chance of injury.
Laboratory testing is not cost effective and is not routinely recommended for the screening exam unless something is brought up in the history or during the examination, implying a condition that needs further evaluation.
Overall, Mitchell says the Pre-Participation Physical Exam is an important aspect of sports participation. So parents, think of it as an investment in your child.
Readers are solely responsible for the content of the comments they post here. Comments do not necessarily reflect the opinion or approval of Mason County News. Comments are moderated and will not appear immediately.
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Ultrathin metasurface-based carpet cloak for terahertz wave.
Ultrathin metasurfaces with local phase compensation deliver new schemes to cloaking devices. Here, a large-scale carpet cloak consisting of an ultrathin metasurface is demonstrated numerically and experimentally in the terahertz regime. The proposed carpet cloak is designed based on discontinuous-phase metallic resonators fabricated on a polyimide substrate, offering a wide range of reflection phase variations and an excellent wavefront manipulation along the edges of the bump. The invisibility is verified when the cloak is placed on a reflecting triangular surface (bump). The multi-step discrete phase design method would greatly simplify the design process and is probable to achieve large-dimension cloaks, for applications in radar and antenna systems as a thin, lightweight, and easy-to-fabricate solution for radio and terahertz frequencies.
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Medecins Sans Frontieres says the fight against Chagas disease is largely neglected. And this weeks meeting was an opportunity for countries to commit to investing in research and prevention of the tropical disease.
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This invention relates to nematic liquid crystal phases containing at least one liquid-crystalline compound which exhibits at least one discotic phase, suitable for use in liquid crystal display elements.
Liquid crystal phases are of great importance for liquid crystal display elements, in particular in dielectrics for electro-optical display elements which are based, for example, on the principle of the twisted cell (TN cell), the guest-host effect, the effect of the deformation of aligned phases or the effect of dynamic scattering. Liquid crystal display elements for a large flow of information, such as occurs, for example, in the office section, in data processing (inter alia, graphical representations on computer terminals) and in televisions, are gaining increasing importance. The information density is limited in these applications by the multiplexing capability of the liquid crystal displays. Electro-optic effects with a pronounced non-linearity of the electrooptic characteristic are therefore required. At present, the principle of the twisted cell is most widely used. The technology for the TN cell has undergone the most extensive development. Theoretical calculations and experimental investigations have now shown that the steepness of the transmission characteristic of a TN cell depends very substantially on the elastic constants of the liquid crystal phase used.
To obtain a very steep transmission characteristic for a TN cell, it is necessary in particular that the ratio K.sub.3 /K.sub.1 of the elastic constants for bending and spreading is as small as possible (see, for example, D. W. Berreman, Nonemissive Electrooptic Displays, Plenum, New York, 1976, pages 9 et seq., in particular page 23; G. Baur, The Physics and Chemistry of Liquid Crystal Devices, Plenum, New York, 1980, page 61; B. S. Scheuble and G. Baur, 11. Freiburger Arbeitstagung Flussigkristalle (11th Freiburg Liquid Crystal Symposium), Freiburg, 1981, 8).
The way in which a small ratio K.sub.3 /K.sub.1 in nematic liquid crystal phases can be obtained is discussed, for example, in "B. S. Scheuble and G. Baur, Proceedings of Japan Display '83, Kobe, Japan, 1983, page 224". Herein, "small" relates in general to ratios of about 1.6 or lower.
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Iraq – The Search for a Strategy
You cannot fail to be moved by the human suffering in Iraq and Syria, you cannot fail to have a deeply emotional reaction to reports of ISIS beheading children because their parent refuse to convert to Islam and you certainly cannot fail to understand there are implications for standing on the sidelines with a note from mum.
What exactly is the British strategy remains unclear, the response so far has been a story of confusion, contradiction and what is beginning to look like a media dictated reluctance response mixed with a collection of soundbites about how important it all is.
The government were stung by losing the vote to arm moderate Syrian rebels, yes, the same moderate Syrian rebels that have joined ISIS in droves, and that has coloured recent responses.
Instead of leading, standing on principle, the British government is doing its usual shouting loudly and carrying a small stick act.
With the situation developing in Northern Iraq, especially Mount SInjar, the initial response was to air drop relief supplies from RAF C130 Hercules transport aircraft aided and abetted by 47 Air Despatch Squadron RLC.
UK aid being loaded on to a RAF Hercules C130 at RAF Brize Norton, Oxfordshire
UK aid being loaded on to a RAF Hercules C130 at RAF Brize Norton, Oxfordshire
On the subject of what next, the Prime Ministers spokeswoman said;
Our focus is on the humanitarian effort. We do think it is important that the Iraqi forces, including the Kurdish forces, are able to respond to ISIS and to tackle this crisis. So we will look at what options there are that might enable them to do that. But there have not been discussions, substantive discussions of that yet. There are certainly no decisions.
We have to realise it is no good just sending aid. The real solution is to stop these people and hopefully allow the Iraqis and the Kurds to defeat them. There are many ways one could use military strikes – air strikes or the use of drones can be done fairly surgically without putting troops on the ground. We had our fingers pretty badly burnt in Iraq, as did the Americans. There is no appetite to have proper ground troops on the ground. However, the idea of a few observers perhaps directing air operations is a slightly different matter
Still no bombing, and certainly NO ‘boots on the ground’
Is that also be the first operational Voyager refuelling a C130?
After the first air drop the second was aborted due to an inability to locate a safe drop zone because of people on the ground it was announced a small detachment of Tornado GR.4 aircraft equipped with Rafael Litening III reconnaissance pods would be used to provide reconnaissance for the two C130J Hercules aircraft now flying out of RAF Akrotiri on 1,300 nautical mile round trips
Phil Hammond, the Foreign Secretary, said;
We are providing humanitarian assistance. This is not simple – getting it in is very challenging, getting people off that mountain is even more challenging – and the meeting we had this morning in Cobra looked at all the options available to us to step up our humanitarian support, including obtaining better situational awareness of what’s going on on the mountain, both to facilitate the air drops and to start planning how we are going to get people out
An announcement on Chinooks followed soon after, then another on deployment of an RAF Rivet Joint SIGINT aircraft. There was also quibbling about whether we would supply weapons to Kurdish forces, first it was body armour and CIED equipment only, then it was ‘would look favourably’ on other requests.
Following that was a news release that 150 personnel from the Theatre Reserve Battalon in Cyprus, 2 Battalion the Yorkshire Regiment, had been deployed to for 24 hours to Irbil in support of possible Chinook operations.
Not sure I think that talking about Rivet Joint deployment was necessarily a good idea but there are pros and cons.
With the immediate humanitarian crisis under some form of control thoughts now turn to ‘what next’
Writing the Telegraph, David Cameron warned of a generational struggle against radical Islam
We are in the middle of a generational struggle against a poisonous and extremist ideology which I believe we will be fighting for the rest of my political lifetime
We face in ISIL a new threat that is single-minded, determined and unflinching in pursuit of its objectives.
Even today it has the ancient city of Aleppo firmly within its sights. And it boasts of its designs on Jordan and Lebanon, and right up to the Turkish border. If it succeeded we would be facing a terrorist state on the shores of the Mediterranean and bordering a NATO member
The creation of an extremist caliphate in the heart of Iraq and extending into Syria is not a problem miles away from home. Nor is it a problem that should be defined by a war 10 years ago. It is our concern here and now
If these warped and barbaric extremists are not dealt with now, they will create a terrorist state on the shores of the Mediterranean. Because if we do not act to stem the onslaught of this exceptionally dangerous terrorist movement, it will only grow stronger until it can target us on the streets of Britain. We already know that it has the murderous intent.
An uncompromising assessment of the threat and risk of doing nothing so presumably, one would have thought, given we are in a generational struggle hear and now against a murderous threat, the UK military would be going all in to defeat them.
After the new Secretary of State for Defence, Michael Fallon, warned that the UK could be involved for;
Weeks and months
David Cameron quickly responded;
We are not going to be putting boots on the ground. We are not going to be sending in the British Army
The Prime Minister is now facing pressure to recall parliament, recent recalls included Syria, the death of Margaret Thatcher and civil disturbances.
But he has a holiday in Cornwall to attend to.
We should separate the immediate humanitarian assistance mission and that of destroying ISIS.
What is needed more than anything is clarity, no mumbling and bumbling along in reaction to the latest ISIS outrage or success.
They are not invincible, as has been shown at the dam and Mosul.
Once of the reasons for their success is that terror clearly works against but it does not alter the fact that they are lightly armed and have limited enablers.
Despite capturing lots of sophisticated equipment ISIS does not seem to have shown any great aptitude for operating it but they remain a formidable and experienced force.
With limits.
The first thing to do is decide whether or not ISIS are a significant threat to the UK or not, Bashar Assad was not and is not.
David Cameron clearly thinks so, I am not so sure but they definitely are a threat to our allies in the region and an affront to humanity that need exterminating.
Which means ‘doing something’
The magnitude of any response should match the magnitude of the threat.
I think our first priorities should be protecting Jordan and the Lebanon, then doing the same with the Kurds, which means having some grown up discussions about a Kurdish state with Iraq and Turkey.
We also need to be VERY VERY clear that this is not a scenario that can be addressed with the currently in vogue remote control bombing for peace doctrine that everyone keeps saying was a success in Libya. Libya, in strategic terms, was an abject failure. The place is in meltdown and more of a threat now than it was when Ghadaffi was in power.
ISIS needs to be smashed, destroyed or degraded to a point of impotence but probably, that needs to be done by local forces.
I am sceptical about the long term efficacy of a model similar to Libya or the early stages of Afghanistan.
For decisive action on land, against a force on land, you need ground forces.
Those ground forces need the full breadth of combined arms maneuver heavy forces to prevail against ISIS. Air strikes or trying to improve the capabilities of Iraqi or Kurdish forces is a long term, open ended commitment.
Which means that a serious deployment of land power should be on the table.
The west also needs to be having serious conversations with Qatar and Saudi Arabia about unintended consequences and the perils of funding organisations like ISIS, it is not as if the West doesn’t have its own painful experiences in that department.
What is our national interest, this also needs to be fully articulated and not in some wishy washy responsibility to protect nonsense.
Be blunt and just come out and say what it is, people I am sure would appreciate the candour.
The whole situation is a complex one with many issues to consider once the emotion has subsided but sometimes bold and swift action without over-thinking every last possible consequence is exactly the best option.
Our current inch forward, timid, dragged by the media and retarded by fears of operations past strategy, needs to be replaced with clarity and a statement of ends, ways and means.
The destruction of ISIS is either in our interests or it is not.
if it is, we need to go all in and stop pretending that airstrikes and special forces can solve the problem.
If not, politicians like David Cameron need to say so and stop waving sticks we don’t have just to sound all important because frankly, it is getting embarrassing, the west looks weak and enfeebled.
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On R4 yesterday afternoon Col. Bob Stewart MP (still a Colonel or Col.(Ret’d)?) when questioned about the ‘no boots on the ground’ stance of HM Gov’t, insisted the meaning was ‘no boots on the ground at the moment but as the situation develops that stance might need to change’. Clearly Col. Bob’s mindset is still military where the PM is entirely political and scared witless of the loss of votes if he sends the Army back into a Middle East conflict. And what could possibly be more important than votes?
“Which means that a serious deployment of land power should be on the table”
No No No. “Defeating” the opposition has never been the problem but they are very good at melting away and then returning. In Libya contrary to your opinion we achieved the aim of preventing Gadaffi from committing genocide but we had to accept that which would fill the vacuum we left as we were never going to fill it.
There are no good options, either we go in with boots on the ground take casualties and leave, in which case we will be back where we started in 5 years anyway or we support the locals with air strikes and SF, defeat ISIS with far less casualties and are back where we started in 5 years anyway. or we go in with ground troops and stay after our “victory” continually leaking casualties to road side bombs, blue on blue incidents and suicide bombers. In which case Cameron has just handed the 2015 GE to Labour.
No good options so you pick the least bad one which is where HMG are headed.
We must also remember that the opinions on this site are not really reflective of public opinion in regards to us reentering Iraq
I tend to stay away from the political stuff here, but I agree that the Government needs to decide (in private at least) how far they are willing to go and at what stages/trigger points.
I can understand that the government is wary after the Syria vote, but then they should just get on it with, recall parliament and have a vote. Establish what the political mandate.
The reality is that this situation feels far less complicated than Syria or Libya. ISIS is clearly bad news and we have genuine political and moral reasons for supporting the Iraqi government and the Kurds.
So is the real question (assuming we are going to be involved) do we stay in our current stand off position (Aid and possible ISTAR support) or do we get in the fight?
Deploying large ground forces hasn’t worked it’s been just as bad if not worse in Iraq and Afghanistan so I will disagree with that part of the article. Ground forces quickly become part of if not the problem within 6 months of them being deployed.
How to defeat and or contain extremists Islamic or otherwise is a major challenge of our age considering the ability to use the internet and social media to spread there views and gain access to funds to finance what they do. No one is born an extremist. Covert support to countries with targeted support to governments seems the best option of a bad lot.
As for rivet joint it was not that long ago that officially 51 Sqn did not exist and we only operated mpa versions of nimrod.
Mark, actually the entry into those areas have been very successful, the problem is the part about staying. So if there is a plan to go in, and more importantly, a plan to actually get *out* before the death by a thousand cuts take place, it might be workable.
APATS also points out the other part of the problem. Disappearing enemy forces. You basically have to blitzkrieg them and wipe them out before they can fade into the woodwork. The media is going to go nuts if you do that kind of extermination campaign though, they already went crazy enough during GW1 with the “Highway of Death”.
The destruction of ISIS is unequivocally in our national interest. Aside from the revulsion at the current fashion for lopping off heads as part of an ethnic cleansing effort, the existence of an IS controlled zone replicates the badlands of Afghanistan prior to 9/11 and we know how well that turned out.
However, you appear to believe that putting Western and specifically British boots OTG will achieve that end, where the evidence to support that contention appears somewhat absent. In fact, the evidence suggests that what you end up with against an irregular opfor, in a sectarian situation, is a combination of bullet magnet and IS recruiting sergeant, leading to an ongoing mid-level insurrection. It may eventually become so painful to the populace that you get a repeat of the Sunni rising against AQ, but given most of these guys appear to be Sunni, that might be a stretch. These guys get to hang up the AK and ammo belt and melt away of they really want to.
It also leaves the responsibility firmly in the laps of the West, when in fact a whole range of state actors, from Iran and Syria in one corner, Turkey potentially in the middle, to Saudi and Qatar in the other are primarily responsible for both the current trauma and its eventual solution. Blethering on (as the media are prone to do) about Sykes-Picot and Bliar and breaking it and owning it is all very well, but it isn’t exactly pointing to the solution. It is in fact a mere am-dram way of wailing “something must be done” and suggesting that “the west” as some sort of embodiment of the UN ought to be responsible for sorting it. Given that the UN includes all the key protagonists, one might suggest that the UN ought to let them sort it out and the west can sit on the sidelines, potentially enforcing sanctions and other penalties against any of those countries found to be contributing to the problem.
At this point the schism in the religion of peace will probably become apparent, as will the Persian / Arab clash, not to mention the Kurds. As will the reluctance of the Gulf states to forego their financial grip on the west, which will probably end in tears in the short term, but may be worth facing up to in the longer term. It’s their problem, let them sort it out.
The Red Sea Pedestrians went into Gaza in force (80000 if you believe the reports) numerous times, with somewhat less sensibilities than we would be forced to adopt. Does anyone on here think Hamas has gone away as a result?
In which case, does anyone think inserting whatever can be deployed of the British Army (an extreme one-time shot of say 20000 combat with another 10000 CS and CSS) in a theatre of operations the size of northern Iraq is going to end well in the long-term? Or even achieve any short term effect desired, other than a very temporary cessasion of the slaughter?
Much like the Syrian non-intervention, it all comes down to what our desired outcome is, whether we can see a sensible way to achieve that and how much we’re prepared to commit to achieve it. In that example, we didn’t really know what our desired outcome was, other than “Bashar bad”, “chemical weapons to be secured”, we didn’t have a plan to achieve it (other than sling some PGM around) and we certainly weren’t prepared to start taking UK casualties to achieve any of it. In the event, that nice Mr Putin twisted Bashars arm enough that he got to stay in power, but gave up his (declared) chemicals. One might argue that the rise of IS is a result of us not supporting the FSA, but that is far from conclusive and may well ahve happened nayway, in which case you’d ahve had beards and chemicals. High risk for an unclear strategy. Many similarities here too.
It’s all very well blaming CMD for staying on his hols and not appearing to have a coherent strategy. However, it may just be that there is no politically or militarily affordable strategy that will get us the outcome we want (fluffy happy peoples of the fertile crescent living happily ever after and not sending lots of asylum seekers here), in which case, staying out of it this time might be the least worst of an unappealing set of options.
Aid the Kurds, with training and some weapons (but nothing too modern that will threaten the Turks or Iraq) maybe train a small airforce for them with Tuccano’s or whatever.
No boots will be on the ground, because once the first British service member is shown on you tube getting beheaded after we’ve followed an ROE like ‘courageous restraint’ the government will fall and the nation’s public opinion will be split down the middle.
NaB, I think the problem lies in that people want the problem solved, but are unable to stomach the methods needed for a permanent solution. They want to “win the war” but insist on “right methods” and handling the enemy with kids gloves that don’t work.
There are no right methods for a permament solution. Ultimately, this is a tribal and religious issue, neither of which tend to be solved by bodycount or similar methods – unless the appetite for same is gargantuan. Didn’t work particularly well for the SS or the NKVD……
I agree with many of the points raised so far. Especially the fact that doing nothing and letting them sort it out is a good idea from the perspective of the UK. However, what exactly is the point of what we’ve been doing for decades. Weather we like it or not we (the UK) are part of an International Police Force.
Just because it doesn’t affect us doesn’t make it right.
So we have to ask ourselves a serious question… Does the idea of World stability actually exist within our horizons or is it a distant fantasy?
If the latter, I’d try to make as much money out of the ISIS cretins as possible. Not limited to the construction of a false enemy such that we can keep supplying arms to each side ad infinitum.
If people are intending to intervene, they have to be made very, very aware that it will be to the knife and to the hilt, half measures don’t work with fanatics, DN is correct in that “courageous restraint” is going to backfire on you massively.
If they can’t accept this, then there is no point in intervention, it will not solve anything.
The problem is political. There are regions that want to be rather IS than current Iraq or Syria. You must make them an offer that sways public opinion in favour of something different from IS. As long as this doesn’t happen, there’s little chance of entering these lands.
IS needs a pool of educated manpower to run a lot of structures for their finance and targets academics in advertisements to help them with their statebuilding. That doesn’t convince me that things are that much settled and agreeable for them and the populance. The more educated the manpower is, the better choices they have to terrorize and execute misfits. Currently, irreplaceable levels of education for obtaining war-money might bring dissidents a degree of protection.
We can bolster Kurdish and Iraqi resistance efforts. They have weapons and might benefit from some rapid fire field artillery upgrades. What they need most is mobility, communications and supplies. IS keeps their core of a few thousand storm troopers very happy in payment and benefits and lets militiamen train and control the lands. They are a thunderstorm, because of intelligence, defections and outstanding organization. These are capabilities their enemies rather lack.
The Terror must be seen in conjunction with the demographics of 50% being below 18. That population grows rapidly and is very adaptable.
Do we need to send in full combined arms forces if we do intervene? The Kurds and the Iraqi army have the manpower and most of the weapons – what they need is firepower support, some specific weapons (ATGM’s?), and to “plug in” to the Western C4I system. Basically rather than throw weapons at them send units which are trained to use those weapons and allow them to work with and call upon Western air/firepower.
Essentially the Early Allied Support force from this RAND paper (and maybe some of the Light Mobile Infantry Force for the specialised weapons):
Come off it APATs. Even I, who generally doesn’t subscribe to the doom and gloom perspective on our armed forces and its operations, think it’s disingenuous to big up the operational success and completely ignore the total fucking failure of strategy in Libya.
If there’s on thing history has taught us, it should be that operational success (whilst very gratifying) is meaningless without it being tied into a proper strategy with a proper, clear, policy aim which is eventually, largely met.
Defining the policy aim is key, but that is also clearly tied to possible realistic strategies.
Do we want to (a) focus on humanitarian aid and walk away the moment most people won’t die or be killed or do we (b) want to focus on destroying ISIS or (c) want to see a stable Iraq. Now they might all be tightly linked in many ways but you have to know what you want to do. And I agree with TD, we seem to be getting buffeted about with DC seeing what he can seemingly get away with doing and inching forward toward something we know not.
The Yanks seem bent on brinkmanship and using the ISIS crisis to force change in the Iraqi government and then rewarding steps toward that change with military support whilst wanting to generally not allow a genocide to occur. At least that has an aim (stable Iraq), some sort of strategy (impose a broad based Government) and a plan to make it all happen (use the ISIS crisis to apply pressure and reward steps toward the aim with military force).
Agree we need to get our political ducks in a row before jumping in two footed to fight anyone. Specifically:
1. Will Turkey tolerate an independent Iraqi Kurdistan?
2. Will the Shia and Sunni tribal and sectarian leaders either (a) kiss and make up in Bagdhad or (b) agree to a sensible partition?
3. Will Iran and Saudi Arabia support whatever is agreed in point 2 both officially and behind the scenes?
Only when that is all squared away is there any point sending an army to boot ISIS in the bollocks. Otherwise we will simply get another crazy power vacuum with everyone jockying for position.
(Note that the military enforcement of the solution in Bosnia came after the Dayton Accords and not before.)
PE, I don’t think there will be a vacuum, there is still a current government in Iraq which is still viable, though the US might want to milk the crisis for more “diversity in government” or for the Kurds to get their own autonomous region. The area belongs strictly and legally to the Iraqi government, so I doubt there will be many other contenders save for the Kurdish regions.
The Bagdhad governement doesn’t have a great track record so far of looking after the country they legally own. Lets hope this turns out to have been the kick up the backside they needed. If not the partition may yet come on the agenda.
PE, who else has the legal right to claim the parts taken by the ISIS? Only ISIS has that claim by force of arms, and the Kurds for some of that by reason of residence. Once ISIS is taken out (if), then the only claimant left is Iraq, weak government and military or not. Nothing to do with strength of organization but rather the number of claimants to the area.
DN, not sure if those will be useful to them. If you want a mechanized/motorised force, you need to be able to maintain it. I’m not sure if the Kurds have the infrastructure needed for that. Safest bet would be infantry, infantry and more infantry.
PE, after ISIS’s little reign of terror, I think they’ll be looking at the current government in a different light. Nothing like mass executions and mass graves to make you think you made a mistake. A separation is possible, but a low probability option. My best guess is that they will use it to play more more power in parliament.
Unfortunately all this is moot until the ISIS is driven out, and unfortunately on this point, lots of feet are being dragged on this issue, so its not going to happen soon.
Various ramblings. If we are going to arm the Kurds, then I would send the Manroy .50 cal heavymachinegun. A lot more hitting power than an AKM, but simple enough for the Peshmerga to use.
There is no political will to send UK combat troops into Iraq. Not with a general election looming. There is probably consensus for a small number of SF observers to direct airstrikes, though.
Again the mood is not against the RAF doing limited precision strikes against IS/ISIS/ISIL, probably with Tornado/Brimstone/Paveway IV from Cyprus.
Why no action against “British” jihadists. If there is a mandatory 5 year jail term for owning an illegal handgun, why no mandatory five year jail term for going abroad to train & engage in Jihad? Bragging on social media should be enough evidence for a conviction.
Why does DfID, not have a design of British made caravan/mobile home, suitable for being shipped out to disaster zones?
“If there’s on thing history has taught us, it should be that operational success (whilst very gratifying) is meaningless without it being tied into a proper strategy with a proper, clear, policy aim which is eventually, largely met”
Well when was the last time we actually managed that? Sounds great in theory but sometimes there are zero good options, we had a clear and stark choice in Libya, let Gadaffi kill every man woman and child in Benghazi or stop him. The French acted and we and indeed NATO stepped up, in the real world there are sometimes no good answers and defining a “policy aim” is total BS when it it is unachievable on the ground.
When did we last achieve that? Not for a very long time, probably 1982, maybe Northern Ireland. Doesn’t mean it isn’t achievable, sensible or something we should not aspire to do. Using previous failures as an excuse to lower ones standards is not admirable.
let Gadaffi kill every man woman and child in Benghazi or stop him.
Fine but claiming it as a success is disingenuous when all you’ve managed to do is spread the chaos and murder over a longer period. You’ve displaced the problem. The choice shouldn’t have been whether or not to stop him, it should have been a choice between potential solutions that didn’t just kick the can down the road and prevented chaos full stop in the medium to long term.
defining a “policy aim” is total BS when it it is unachievable on the ground.
Yup. Couldn’t agree more. Which is why we need to stop defining such types of policy aims.
There’s nothing stupid about giving yourself a clear aim, building a strategy to achieve that aim and being able to bring it all together with operational prowess. We’re getting one part out of three right at the moment.
How about the Saudis and Jordanese army actually do something for once – it’s in their back yard, the Saudis financed these guys and help train them before they turned rogue and did not just attack Assad like they wanted.
Time for the Saudis to prove they do not support terrorist and put that multi billion dollar funded army to use for once….
I would argue that I never really claimed Libya was a success, i actually said “we achieved the aim of preventing Gadaffi from committing genocide but we had to accept that which would fill the vacuum we left as we were never going to fill it.”
There were no good options and we had about 12 hours to make a decision to do something or do nothing.
I agree with your last paragraph but the aims need to be achievable an measurable. They should also outline their limitations and consequences so in Libya for instance the immediate aim was to prevent genocide which it did and that led to us getting rid of Gadaffi, the limitation was that we could in no way guarantee what would happen when he went.
I think if we were a bit more realistic, a bit more honest with both ourselves and the public and listened more to the “experts on the culture and history of the AOR” we would find that we managed expectations far better.
However I have said already if we are going to crush ISIS we Need to go in heavy and hard with boots on the ground.
As Phil points out what happens next?
The Iraqi Army has proved about as useful as a soluble condom. The Iraqi Sunnis seem to prefer beheading to Bagdad. And if you expect the Turks to wear an independant Kurdistan then frankly some VERY warm places will freeze over before that happens.
We clearly aint gonna go in heavy so arming the Kurds expecting the Turks to get pissed off, if really all we have left.
But a policy? I have Seen little sign of a policy. Indeed apart from hoping ISIS will just go away. There is none.
a bit more honest with both ourselves and the public and listened more to the “experts on the culture and history of the AOR” we would find that we managed expectations far better.
That reflexivity should extend to embracing the concept that sometimes to do nothing might be better in the long term than doing something now.
Would Saddam have killed as many civilians as have died in Iraq over the last 11 years? Given previous form it is highly unlikely. Certainly that is with some degree of hindsight but the conclusion is the same. Sometimes the road to hell is indeed paved with good intentions.
It is indeed counter-intuitive to allow something terrible to happen because doing something might release forces that see worse things happen in the future but if we are to be honest with ourselves like you argue, we need to think about that.
Tackling ISIS seems like a no-brainer but not if it allows the Iraqi’s to carry on as they have been – that will simply see no progress made at all. I think the seeming American strategy of using ISIS as a source of pressure to get the Government to change or die is a risky but workable one. If we defeat ISIS too quickly the Iraqi Government will return to form.
I suppose it depends on how pragmatic you are and if your morality and philosophy believes it is better to do the most for the most and accept bad things happen or if you believe that inaction amounts to aiding and abetting whatever the possible long term implications.
I remember have a discussion on a quite night with an Iraqi Dr just as GW2 was getting started. He told me that removing Saddam would be a terrible mistake. He was a clever man, very western in his outlook and he did not like the government in Iraq hence living in the UK. But he told me that westerners do not and cannot understand the world view of people in Iraq, his words, I remember them so well ” they are tribal and have a medieval mind set around religion and a idea of tribe not government . they can only be ruled by a bloody dictator who will naturally be replaced by a stronger bloody dictator standing over his dead body, a week leader will be dragged dead and bloody through the streets, it’s how they have always been ruled. Removing him ( Saddam) will lead to more blood then anyone in this country can imagine” that was the view of a man who was born and spent most of his life in Iraq.
So do we need to get over our western sensibilities and stop tying to develop democracy in areas it cannot work in. Instead should we pragmatically stop trying to topple dictators as long as they keep an area stable ish and don’t go down a road to genicide. How many more people have died because we removed Saddam, my gut is a lot.
You’d have thought that, by now, and in the light of the Public’s determined “try again” over the PM’s efforts to embroil us in the Syrian Quagmire that he’d have learned. But no, he comes back to us with tales of the bogey man and how he will soon be stalking our streets and expects us to commit our sons and daughters to another of his ill conceived adventures!
And he has the affront to do so without recalling OUR Parliament, appearing to have learned from Parliament’s timid failure to impeach Blair. We killed our Monarch when he went without Parliament. Blair took us to war without Parliament. And now this man thinks he can do the same! Time for the People to send him a message I think!
And, having been told we can, once again, go everywhere, from the air, light and fast, I am heartened to hear the author referring to any intervention as an All Arms operation, belated recognition that, in order to guarantee freedom of manoeuvre for shock action, the Royal Engineers are the guarantors, not MRAPS. And that shock action cannot be delivered at the end of an MG from a towering and immobile block of flats. This is a battle that is best conducted by armour, though how we will achieve that with the hollow force with which we are left …
Twice in his piece he really hits the nail on the head: the PM nearly had us arm those we would now fight; best ask the Turks, our True allies, before we arm the current “heros”!
The problem with doing nothing and assuming that what comes after will always be worse is that it’s based only on certain examples like Iraq, a campaign that probably shouldn’t have gone ahead in the first place, and Afghanistan, which was never really about toppling evil regimes as much as it was about getting Bin Laden, but exludes interventions like Sierra Leone and the Balkans where intervention prevented a wider conflict and kept civilian casualties down in the long run.
Helping the Kurds etc fight off ISIL isn’t the same as Iraq ’03, Afghanistan or Libya because it wouldn’t involve toppling a government. Indeed it involves the opposite. Is the Iraqi government a bit shit? Yeah. But ISIL would be a lot worse. And given that their military capacity at the minute extends to a bunch of pick up trucks, some artillery that they have no resupply for, and some tanks that they have no idea how to fight and maintain, a light intervention to help the Kurds could probably avert most of the immediate danger. Put ISIL on the back foot and then let the Iraqi’s take over for the counter-offensive and mopping up.
Peter, your bogeyman seems to be beheading/executing people in job lots for real. Check out their web sites. Most public reaction I see involves “do something”, not “try again”. I know you don’t like your PM, but to condemn others to suffering and death just because you don’t like someone is a bit low. Iraq is a real problem and a humanitarian disaster, not a political play. Real people are dying there, not imaginary bytes.
Unfortunately there is also schizophrenia in the “Public” demands, which is somewhere along the lines of “do something, but don’t let a single soldier get hurt”.
I’m not arguing that bad things always happen when we stick our noses in. Rather that if you’re going to be reflexive and honest about intervention then not intervening, even under duress, can sometimes be the right option. Events in the world don’t have to conform to our notions of morality and justice. Just because we act to stop something doesn’t mean events will repay that piety toward a very western liberal way of viewing the world.
You have a government in Iraq that many fear or hate. That fear and hatred is along sectarian lines as it were. The actions of the government hardly matter more than the fact that it exists in that form. You won’t change that without pressure or force. They’re not going to be the Turkeys that vote for Christmas.
Getting involved in Iraq again requires some serious thinking and some properly delineated aims and appropriate resources. If we can’t pony up those resources then we need to rethink what we can achieve. In this I don’t just mean the UK since obviously any intervention will be multi national.
Doing something because ‘something must be done’ risks substituting activity for results.
If you could convince the Pope to authorize it in conjunction with some Muslim nabob like the Saudi king or Jordan’s King Abdullah II, allied forces could go into Iraq in a “coalition” like we did in GW1 under a common banner with the sole goal of destroying ISIS. That goal would not be complete until ISIS was destroyed in detail. If that means pursuing ISIS and it’s members right into Syria, so be it.
Yeah, I know. Our people could be hurt. If we don’t do something, what happens? ISIS gets stronger and eventually attacks Israel. You want trouble in the Middle East? How about nuke strikes on an ISIS controlled Damascus and/or Baghdad?
Personally, I believe the current Washington administration is as useless as…well, let’s just leave it at useless. I’m not hearing anything from the other Western powers that make me think they are any better. In the meantime, Christians, the oldest Christian communities in the world, Yazidis, Shiites, and anyone else not sufficiently “Muslim” enough for ISIS will continue to die horribly. And we sit around shaking our heads…
What an absolute disaster. Damned if we do, damned if we don’t. If only we could role back to Gaddafi, Assad and Saddam in full control? Certainly not ideal but for our national interests better than the monster unleashed? Its about time we looked at ISIS’s paymasters who may or may not be one and the same as the mob in the Gulf states with all their Gucci armed forces sat doing nothing.
Our priority should be the enemy within, the tentacles of ISIS within our midst. Humanitarian aid, of course. Long drawn out boots on the ground, no way. Hit them very very hard, gloves off and carpet bombing completely yes, but our PC government and the media will not allow that to happen and we will take the consequences of inaction
mick, think someone posted a link earlier showing that most of ISIS funding comes from oil sales which they slip covertly into other country’s oil supply. Makes sense, I doubt they have any “paymasters” considering that they were in such disfavour that they were even kicked out of AQ, and with that, their access to money from donors. One of my suspicions of the reason why they kicked off so fiercely in Iraq is the feeling that with the sudden cut from AQ funding, they needed to win big or die.
ISIS got going initially through money and training from the Saudis, – they pumped them into Syria to get rid of Assad – they just didn’t think the whole thing through and by the time they realised they were not holding the tigers tail any longer, just shrugged and let others attempt to clear up the mess. There were reports that the Saudis even released prisoners if they promised to fight in Syria.
I doubt the Saudis are to concerned though as it’s mainly non Sunnis who are suffering the most.
One way we could have cleared up the Middle East after 9/11 would have been to go straight for wahhabi Saudi Arabia – instead we attack everyone but, as they continue to pump money into groups, mosques and organisations spreading their brutal for of radical Islam.
Gewyne, that is one of the most insane ideas I’ve ever heard. Attacking a US ally is going to cause something that is normally inconceivable, the US vs UK military conflict. They may not be nice, but the Saudi royal family is one of the very, very few friends you have in that area. Where did you think the coalition’s forces were based in during GW1? And as for their non-support in GW2, remember that they were not the only ones. Hell, think no one really believed the WMB crap, I remember gossip that Sadam may have slipped a few bucks to AQ, and the US was looking to get back at him for supporting the WTC attacks.
And as for funding, remember, most western governments also pumped money into the FSA… when the ISIS was part of it too. Planning to invade Whitehall anytime soon?
“Events in the world don’t have to conform to our notions of morality and justice. Just because we act to stop something doesn’t mean events will repay that piety toward a very western liberal way of viewing the world”
— Absolutely agree. Liberated peoples the world over have a tendency to be less than gracious to those that ultimately liberated them. However to sit back and allow bad things to occur because worse things might occur if we do get involved is not something I think can pay off in the long run.
As long as we go into these sort of things understanding that the people we leave behind as the victors will decide their own future and that future may or may not be more bloody than the one we saved them from then I think we’re in good stead. To me it would be far more dangerous if we adopted a foreign policy that refused to help people that we had the capacity to help just because we were uncertain about the consequences.
I’m certainly not advocating that we go back to managing Iraqs security for them. I think they just need a helping hand to get over this particular wobble.
I.e. Bomb ISIS from the air to stop their momentum, vertical envelopment in their rear to cut off their supply lines and prevent them from melting back into their safe havens, then roll forward with a combination of local troops… using foreign armour only where there’s heavy lifting to be done. But most likely the Iraqi ISIS fighters will just switch sides if the Iraqi government throws them a decent bone.
Once everything is done, bring the boys back. Rinse and repeat every 5 years, if ISIS regain their footing.
The media are NOT leading this. The media are late to the party and are mis-reporting aplenty. Dropping bombs helps nobody – besides, how the hell do you identify a Kurd from an ISIL fighter or a refugee? ISIL are not stupid – they are very, very good at hiding and remaining unseen.
The way ahead is consistent political support for the Iraqi Government to shed the disastrous consequences of Maliki’s governance and reunite the disparate factions of the country. So far that is working well. Such is the joy of human politics that we have to accept large casualty figures whilst people in suits sit around tables jaw-jawing and drinking coffee.
However to sit back and allow bad things to occur because worse things might occur if we do get involved is not something I think can pay off in the long run.
I don’t propose a hard rule. Merely that we should consider the possibility that sometimes inaction is a better course of action. Perhaps somewhat too utilitarian for some. But those people should then prepare for possible disappointment when the ending isn’t hollywood.
To me it would be far more dangerous if we adopted a foreign policy that refused to help people that we had the capacity to help just because we were uncertain about the consequences.
Not sure I agree. The containment of Iraq looks like a far better strategy than the actions we ended up taking. We should always be mindful of the possible consequences.
I think they just need a helping hand to get over this particular wobble.
They do. But digging the usual suspects out of the shit is throwing good money and lives after bad.
I’m not saying we should necessarily not get involved over there. But we really, REALLY need to have an honest aim and an honest strategy – that operationally we’d probably tear ISIS apart is not in question.
I think part of the key is figuring out who we can actually help and how urgent that need is. So looking at the situation in Iraq in ’03, while Saddam was a prick, there was a very poor case for going in. A lot of Iraqs problems at the time were oddly enough related to the sanctions from outside powers. In Iraq now I think the situation is a lot more clear cut and we have the capacity to help. The main issue is to stem the tide of the advance. Do that, then largely hand over the offensive to the local forces.
PKK fighters have being allowed across the Turkish border to help the Peshmerga in their battle against ISIL whilst from northern Syria a sister group, the YPG , have crossed over from their ‘autonomous zone’ and evacuated thousands of Yazidis left stranded in the mountains .The YPG are now training and arming Yazidi volunteers to fight ISIL in Iraq. The Turks see no threat in the PKK taking up arms against them or fermenting a greater Kurdistan with the Iraqi Kurds as there is to strong a division between the ruling Kurdish party the KDP and the PKK. However any new western supplied arms falling into the hands of the PKK could encourage Ankarah to limit what is supplied.
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Occupy movement protesters in London, 2011. Photograph: Bloomberg via Getty Images
So much for a winter of discontent. The etiolated state of the British left in 2013 gives us no right to expect any such climax. All the seasonal metaphors – red-hot autumns, summers of rage, even democratic springs – have eluded us.
Why is the landscape so bleak? In 2011, things looked different. The election of a Tory-led government in the UK and a spate of Tea Party Republicans in the US initiated a sequence of austerity programmes – prompting direct conflicts between governments and organised workers. And this seemed to fuse with a heterogeneous series of global struggles, from Middle East revolutions to strike action in Greece to the indignados in Spain and the Occupy movement.
The militancy was short-lived. As far as the UK goes, the strikes of 2011 look like a blip. In 2012, the days lost to strike action fell from 1.4m to 250,000, one of the lowest rates of action on record. As for the US, the disputes such as the one in Wisconsin were far more politically salient than anything else. The rate of industrial action in the leading capitalist economies since the credit crunch has not been merely low: it has been at historic lows. The disruption to the flow of profit is minimal: less than 0.005% of working time is lost to strike action each year in the US, for example. No wonder corporate profits have been at historic highs. Meanwhile, in the same economies, the movements largely collapsed or deflated, or were swept up by violent police intervention.
There are structural tendencies at work here. There is the secular disengagement of masses from organised politics, whether party membership or, increasingly, voting. The old institutional bases of radicalism have been demolished. There is the long-term decline in union density and a decline in the frequency of industrial action. Restrictive labour laws and the growing bureaucratisation of unions means strikes occur more slowly and less often. Industrial action is "tertiarised", taking place mainly in the service sector, and mostly in the public sector.
Take a simple contrast. The peak years of the winter of discontent saw strikes take place in large, strategically important industries. They were often led by rank-and-file movements, acting against the union leaderships. They shook governments, and made the social contract of its day – a pay restraint agreement leading to real cuts in living standards – unworkable. Some 39m working days were lost to strike action in 1978 and again in 1979. In 2011, the strikes were led by union bureaucracies, they took place largely in the far less central public sector, they each lasted one day, and their main use was as a negotiating lever to obtain a slightly less worse pensions deal.
The growth of social movements
However, there is one notable trend that stands apart from the general picture of decline that I noted above. That is the ongoing rise of protest and social movements. The proportion of Britons who have taken part in some form of protest action against the government has more or less consistently risen, almost doubling between 1986 and 2003. This is part of a global trend registered by the World Values Survey (data here).
Indignados protests in Barcelona, May 2012. Photograph: Emilio Morenatti/AP
Aloof from official politics, non-party-aligned and sometimes distant from trade unionism, such movements reflect the growing prominence of issues and forms of profound social conflict that emerge outside the workplace. Capitalism has demonstrated a tendency to politicise ever-growing areas of life, from the environment to the genetic code, and the profusion of "new social movements" since the 1960s reflects this.
This is something that filled conservatives with horror, and led to the "crisis of democracy" thesis according to which overactive citizens were overloading governments with demands and causing their breakdown. There was also some standoffishness in parts of the left, at least insofar as these were seen as displacing the central emphasis on class struggle. But the rise of the social movement is something the left should welcome. As Colin Barker has argued, the new movements "expanded the very meaning and the agenda of human emancipation".
Indeed, the movements of anticapitalists and alter-globalists, and more recently, the indignados and occupiers, reflect the long legacy of this in their attempts to construct a complex unity, a unity in difference. At their best, they sought to fuse together a many-headed hydra of anticapitalism, trade unionism, environmentalism, and so on; to build a coalition, a multitude which actively took into account the interests of women, black people, LGBTQ and disabled people, rather than treating them as an afterthought.
However, to leave it at that is to risk idealising social movements, or treating them almost as a panacea. As the late sociologist Charles Tilly pointed out, nothing was more common at the turn of the 21st century than to hear a social movement rhetorically summoned up as the solution to any given issue: whether an anti-regime struggle in Zimbabwe, a debt relief campaign in Europe, a diarrhoea control effort in Bangladesh or labour struggles in Canada. Is this a tribute to the versatility of the social movement form or, in a malign twist on the same point, a mark of the basic emptiness of the form? Is the call for a social movement perhaps a bit like saying "just do something"? One way to answer this is to look at a concrete example and see what distinguishes it.
The US civil rights movement as a model
Martin Luther King Jr during the 1963 march on Washington. Photograph: Hulton Archive/Getty Images
The archetypal social movement, which inspired many students of social movements in the coming years, is the great struggle for civil rights in the US, most iconically represented in the March on Washington in August 1963. This exhibited the three characteristics of the modern social movement form, identified by Tilly: a public campaign making claims on target authorities; the deployment of an array of tactics and strategies, the "social movement repertoire"; and displays of popular legitimacy, of commitment, rectitude and of numerousness.
Stretching from 1954 to 1968, this complex movement united diverse agencies, such as the NAACP, the Southern Christian Leadership Conference, the Students' Non-Violent Co-ordinating Committee and even (to the FBI's horror) the Communist party. And it faced down an array of opponents – not only southern state authorities and their parapolitical allies (such as the Klu Klux Klan); not only Washington DC, but also the social movements that emerged to contest civil rights, such as the White Citizens' Council.
This was achieved through an ensemble of strategies, from wrangling in the courts up to and including the supreme court, to consumer boycotts, business lobbying, mass protests, strikes and civil disobedience. In these strategies, they exercised both communicative power, in the form of "consciousness raising", and structural power – or what Frances Fox Piven would call "disruptive power", the ability to stop co-operating in the reproduction of the social system, and even actively obstruct it.
Notably, there was no single overarching infrastructure or leadership – yet both infrastructure and leadership were central to the movement's success. And these infrastructures often included elements – parties, unions, churches, civil society organisations – which pre-dated the civil rights struggle itself. They provided forms of sociality, points of intersection where dispersed populations mingled, forums in which rival strategies and tendencies could be contested, and vehicles through which they could be pursued.
When protest movements die
What happens when you degrade and diminish that infrastructure almost to nothing, while wounds of injustice still fester? What happens when the major institutions through which popular political action takes place are either wholly co-opted or die? What happens is something like the student movement against tuition fees in Britain in late 2010. This movement sprang up almost spontaneously – not entirely, as the vitiated democratic structures of the NUS still played a part, if a limited one. It drew in tens of thousands of young people, linked by little more than social media and sometimes their own milieus, but with no relation to institutional politics. It threw the authorities, put the government briefly on the back foot, and provoked frenzied horsebacked repression. And then it died once the bill to raise tuition fees was passed, leaving some minimal, ad hoc infrastructures behind. The grim echo of this defeat were the riots in the summer of 2011.
What happens, alternatively, is something like Live 8 or the Big If campaigns. Neoliberalism, hollowing out democratic institutions, encourages instead the proliferation of new political forms modelled on capitalist businesses: NGOs, for example. NGOs like lobbies and charities can be democratic organisations, of course, but generally are narrow bureaucracies modelled on capitalist enterprises. As a result, those well-meaning organisations attempting to achieve limited goals toward debt-reduction or environmental protection might occasionally need to simulate democratic legitimacy. To this end, they can mimic the basic format of social movements, usually emphasising the "consciousness-raising" aspect of such activity. A series of communicative techniques involving celebrity are deployed, building up to a "big day": a rock festival or televised spectacle, a moment of ecstatic unity. Some "achievements" are listed – failure is rarely acknowledged – and the people go home, apparently satisfied. But little changes. Rarely are more people actually engaged in politics as a result of such campaigns.
Students protest tuition fee increases in Montreal in 2012. Photograph: Steeve Duguay/AFP/Getty Images
These are the two extremes of a Janus-faced problem: spontaneous but unsustained radicalism on the one side, hypertrophied bureaucratism on the other. The problem is a lack of democracy. The problem is a lack of self-organisation. To see how it can be different, consider another, more contemporary example of a social movement.
Lessons from Quebec
In Quebec in 2011, the students fought an authoritarian neoliberal government, determined to impose tuition fee rises, and won handsomely. They used a combination of tactics, from forms of direct democratic organisation on campuses, to direct action on the streets. They solicited union solidarity, and lent their support to striking workers. They sought an expansive unity, one based on class as the shared ground of experience on which diverse millions could unite. Though they sought popular legitimacy, they did not defer to the media, and refused to bow to "law and order" when the Liberal government cracked down on the right to protest. They had a communicative strategy: it just wasn't one aimed at winning over elites. And, though their approach was hardly parliamentarist, many students lent tactical support to the left party Québec Solidaire in the federal elections, which helped shift the balance of forces in parliament to the left; more so than the far-from-impressive vote for the winning Quebec nationalist party would have. The incoming government, after months of growing militancy, repealed the tuition fee rises and pledged to overturn the repressive anti-protest laws.
All such victories are necessarily partial and provisional. But this was certainly a success, the only serious setback for an austerity programme since 2010. And it was crucially made possible by the existence of long traditions of grassroots organising inherited from the "quiet revolution" of the 1960s, as well as another tradition of social democratic left-nationalism in Quebec, which has not yet been fully undermined by neoliberalism.
Whether we scry into the past, or take a longing look abroad, the answer seems to be the same: successful social movements thrive and avoid the limits of spontaneity and bureaucratic routine on the basis of tenaciously constructed infrastructures, unions, parties, organisations of political combat linked to grassroots democracy.
This would seem to be a crucial lesson today when any anti-austerity campaign in the UK will look like some form of social movement: a "system of alliances", in Antonio Gramsci's term, in which the quite heterogenous forces affected by austerity are united in an array of strategies and organisations.
Such a movement will have to proactively build, as a condition of its own success, precisely the forms of popular self-organisation that have been depleted in the neoliberal era. It will have to be a movement of reconstruction as well as resistance.
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Is excisional biopsy indicated for patients with lobular neoplasia diagnosed on percutaneous core needle biopsy of the breast?
The value of excisional biopsy for patients with lobular neoplasia diagnosed by core needle breast biopsy is controversial. A retrospective analysis of all patients with lobular carcinoma in situ or atypical lobular hyperplasia on core needle biopsy. Twenty-five patients were identified. Twelve (48%) underwent excisional biopsy. None of the patients who had excisional biopsy were found to have ductal carcinoma in situ (DCIS) or invasive cancer. The mean follow-up was 66 months. Five patients (20%) developed DCIS or invasive cancer during follow-up. The rate of subsequent carcinoma among those undergoing excisional biopsy was 25%, and among those not undergoing excisional biopsy it was 15% (P = .57). Among patients who did not undergo excisional biopsy, none developed carcinoma within the same quadrant of the breast. Excisional biopsy for lobular neoplasia did not identify understaged carcinoma or alter the rate of subsequent carcinoma. The subsequent carcinoma risk is diffuse and bilateral; it does not correlate with the site at which lobular neoplasia was diagnosed.
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WILL POWER IS THE PRIMARY AND SUPER DIET
All other diets such as regular diet (balanced diet includes an optimum mix of fruits, vegetables, cereals etc.),medicines, yoga, exercise , meditation are all supplementary.
I will quote from the words of Dr. Naresh Trehan, a globally renowned Cardiologist, when he said, that if a person has a will power to survive, then there are almost 100% chances of the survival. Of course ultimate survival is in the hands of God.
The medical profession is such that the doctor knows only giving life to others. He also prays God for the wellness of his patient. Here my focus is on the will power which is the key life energy. The PRANA and breathing favors the strong hearted persons. Now we can go into deep of as to what is the source of WILL POWER? If you have a vision of a noble mission , which you want to accomplish, it will keep you alive. The positivism and optimism also help in this. The inspirational literature also contributes to this.
WILL POWER you cannot buy in any market of the world at any price. It is unlike other commodities which are traded. The will power has to be developed, nurtured and nourished every moment. It is not onetime but an ongoing process.
Keep yourself attached to all the positive things in life, which continue to inspire and motivate you. Believe yourself and have faith in God. Think of all those good things which you have in your life. Convey your gratitude to all such as nature, God, parents,fellow-beings and others , because of whom this all has been possible.
WILL POWER is a tonic/juice/ nectar and elixir of life only available within. How we can dare to leave such a beautiful thing? It is really noble, holy , godly ,divine, eternal , religious and spiritual. We must have this and spread it to others too. As a motivated person can only motivate others, so a strong hearted and will power person can help others to have that and educate them as to how one can have strong heart and will power.
All other supplementary diets are of no use , if you lack the primary super diet of will power. Even doctors sometimes tell that medicines will show their impact only if you take balanced diet. But I will say , prior to that one must have will power , so that all other supplementary diets will show their remarkable effect and one will regain perfect health soon.
I will quote one more case here . One old lady touched the feet of Dr. Naresh Trehan to cure her son , on whom the cardiac surgery was to be carried on. The doctor says that mother you pray God which is your karma , and I will do mine and everything will be all right. The doctor further says before entering the OT he too prays God. So, wishing all strong heart and will power. In the last one point comes to my mind as to whether the will power is God gifted? This is really debatable issue. One must have positive thoughts in life as these make you emotionally and rationally strong and stable. Negative thoughts make you unstable and shaky. One must not be very much sensitive and serious in life too and should take and accept the things and outcome of efforts happily and lightly. One must be internally strong. Blood is running in our veins because of will power. NO WILL POWER TO SURVIVE MEANS NO LIFE. THE VIDHI KA VIDHAN IS SUPREME. Do not do anything which weakens your will power. Do not harm anybody, do not think bad of others. Always do good to others, so that there is no regret in the life in last.
Lead a cool, calm, still and quiet life. Be non-violent in your MANA, VACHANA AND KARMA. DOING GOOD WILL GET YOU GOOD ONLY. LEAVE EVERYTHING TO GOD.
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Gateways
BioMed Central news
The journalfocuses on a wide range of topics within neurology and neuroscience, including imaging in stroke, cranial vascular anatomy, and spine circulation. Read the latest articles and find out more about the journal, via this address http://www.nvijournal.com/
This is the official journal of the Japanese Society of Tropical Medicine. It publishes original research reviews on all aspects of tropical medicine and global health. If you've worked on clinical, epidemiological, laboratory or policy research, submit your article now.
This journal transferred to BioMed Central from Springer, having published as a subscription title since 2006. The relaunch was led by joint Editors-in-Chief Yael Netz (Israel), and Wiebren Zijlstra (Germany), and is published on behalf of the European Group for Research into Elderly and Physical Activity. EURAPA covers research on issues related to physical activity and aging across both biomedical and behavioral sciences. Visit the journal website to find out more.
The checklist addresses three areas of reporting: experimental design and statistics, resources, and availability of data and materials.
As well as posting a blog to summarize the main features, a launch editorial was published, where BioMed Central staff and the Editors of GigaScience and Genome Biology stressed the need for ensuring the reproducibility of scientific work.
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Why run for charity
Running for a charity has a different significance for different people. Whatever the motivation, it will provide you with that added sense of drive during both your training and participation. Below are a few reasons why you should run for one of our UK charity partners:
Make A Difference
The first and most important reason charities join events such as the Schneider Electric Marathon de Paris is for the fundraising potential they possess. Anything you raise will go directly to the charities and will help to make all their good work possible, changing lives in the process.
Extra Motivation
If you ever find yourself ‘hitting the wall’ during training or the race itself, running for a good cause provides the ultimate incentive to keep on going. You are not only running for yourself, you are providing hope for those less fortunate!
Increase Awareness
International marathons, such as the Schneider Electric Marathon de Paris, provide the ideal platform for you to increase charity awareness on a global scale. Thousands of spectators line the course, in addition to national television coverage, so the potential exposure you can provide is vast.
Race Day Support
You will not be short of race day support if you choose to run for charity. If times get tough, not only will you have the unwavering encouragement from your charity cheerleaders, but there will also be huge numbers of spectators cheering for the charity ‘superheroes’!
Self-Satisfaction
Although never the primary factor, the overwhelming feeling of pride and self-satisfaction at the finish line is not to be underestimated. You’ll be surrounded by fellow charity runners, all of whom would have completed the race for the same purpose, so the sense of teamwork and accomplishment will be in the air.
Guaranteed Entry
As you most likely know, entries for this marathon sell out notoriously fast and many hopeful runners miss out on getting a place. If you run the event for charity, however, you’re guaranteed your place which means you avoid the entry rush, safe in the knowledge that you’re already in!
You can run for our official UK charity, Cancer Research UK, in the 2018 Schneider Electric Marathon de Paris
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Fixed income funds
Fixed income funds normally invest in bonds and other debt securities and have some potential for growth while providing a regular level of income. There are a wide variety of fixed income funds available that can focus on specific geographic regions, credit quality, term to maturity or fixed income securities.
Money market funds invest in short term debt securities such as treasury bills and other money market investments that have a term to maturity of less than one year. This type of fund normally strives to maintain a constant unit value and can provide regular monthly distributions. Investors who have a short time horizon and low risk tolerance often use money market funds.
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Q:
structured streaming Kafka 2.1->Zeppelin 0.8->Spark 2.4: spark does not use jar
I have a Kafka 2.1 message broker and want to do some processing with data of the messages within Spark 2.4. I want to use Zeppelin 0.8.1 notebooks for rapid prototyping.
I downloaded the spark-streaming-kafka-0-10_2.11.jar that is necessarry for structured streaming (http://spark.apache.org/docs/latest/structured-streaming-kafka-integration.html) and added it as "Dependencies-artifact" to the "spark"-interpreter of Zeppelin (that also deals with the %pyspark paragraphs). I restarted this interpreter (and also zeppelin).
I also loaded the jar in a first notebook paragraph (I first thought that this should not be necessary...):
%dep z.load("/usr/local/analyse/jar/spark-streaming-kafka-0-10_2.11.jar")
res0: org.apache.zeppelin.dep.Dependency = org.apache.zeppelin.dep.Dependency@2b65d5
So, I got no error so the loading seems to work. Now, I want to do the testing, the kafka server runs on the same machine using this port and there is also a topic "test":
%pyspark
# Subscribe to a topic
df = spark \
.readStream \
.format("kafka") \
.option("kafka.bootstrap.servers", "localhost:9092") \
.option("subscribe", "test") \
.load()
But I get the error
Fail to execute line 6: .option("subscribe", "test") \ Traceback
(most recent call last): File
"/usr/local/analyse/spark/python/lib/pyspark.zip/pyspark/sql/utils.py",
line 63, in deco
return f(*a, **kw) File "/usr/local/analyse/spark/python/lib/py4j-0.10.7-src.zip/py4j/protocol.py",
line 328, in get_return_value
format(target_id, ".", name), value) py4j.protocol.Py4JJavaError: An error occurred while calling o120.load. :
org.apache.spark.sql.AnalysisException: Failed to find data source:
kafka. Please deploy the application as per the deployment section of
"Structured Streaming + Kafka Integration Guide".; at
org.apache.spark.sql.execution.datasources.DataSource$.lookupDataSource(DataSource.scala:652)
at
org.apache.spark.sql.streaming.DataStreamReader.load(DataStreamReader.scala:161)
at sun.reflect.NativeMethodAccessorImpl.invoke0(Native Method) at
sun.reflect.NativeMethodAccessorImpl.invoke(NativeMethodAccessorImpl.java:62)
at
sun.reflect.DelegatingMethodAccessorImpl.invoke(DelegatingMethodAccessorImpl.java:43)
at java.lang.reflect.Method.invoke(Method.java:498) at
py4j.reflection.MethodInvoker.invoke(MethodInvoker.java:244) at
py4j.reflection.ReflectionEngine.invoke(ReflectionEngine.java:357) at
py4j.Gateway.invoke(Gateway.java:282) at
py4j.commands.AbstractCommand.invokeMethod(AbstractCommand.java:132)
at py4j.commands.CallCommand.execute(CallCommand.java:79) at
py4j.GatewayConnection.run(GatewayConnection.java:238) at
java.lang.Thread.run(Thread.java:748)
During handling of the above exception, another exception occurred:
Traceback (most recent call last): File
"/tmp/zeppelin_pyspark-312826888257172599.py", line 380, in
exec(code, _zcUserQueryNameSpace) File "", line 6, in File
"/usr/local/analyse/spark/python/lib/pyspark.zip/pyspark/sql/streaming.py",
line 400, in load
return self._df(self._jreader.load()) File "/usr/local/analyse/spark/python/lib/py4j-0.10.7-src.zip/py4j/java_gateway.py",
line 1257, in call
answer, self.gateway_client, self.target_id, self.name) File "/usr/local/analyse/spark/python/lib/pyspark.zip/pyspark/sql/utils.py",
line 69, in deco
raise AnalysisException(s.split(': ', 1)[1], stackTrace) pyspark.sql.utils.AnalysisException: 'Failed to find data source:
kafka. Please deploy the application as per the deployment section of
"Structured Streaming + Kafka Integration Guide".;'
I wondered since at least one of the adjustments (interpreter configuration or direct loading) should have worked.
I also tried spark-submit --jar /usr/local/analyse/jar/spark-streaming-kafka-0-10_2.11.jar on the console but this seems to work only if I submit a program.
So, I also copied spark-streaming-kafka-0-10_2.11.jar to /usr/local/analyse/spark/jars/ where all the others jars of spark are. But after a restart (of spark and zeppelin) I always get the same error.
In the meantime I found out that I can view the environment variables of spark in the webbrowser and there I find the spark-streaming-kafka-0-10_2.11.jar in the section "Classpath Entries" with the source "System Classpath" and also as "Added By User" (seems to be the artifact in the interpreter section of Zeppelin). So it seems that my first two attemps should have worked.
A:
The first issue is that you have downloaded the package for spark streaming but try to create a structered streaming object (with readstream()). Keep in mind that spark streaming and spark structured streaming are two different things and require to be treated differently.
For structured streaming you need to download the package spark-sql-kafka-0-10_2.11 and its dependencies kafka-clients, slf4j-api, snappy-java, lz4-java and unused. Your dependency section should look like this to load all the required packages:
z.load("/tmp/spark-sql-kafka-0-10_2.11-2.4.0.jar")
z.load("/tmp/kafka-clients-2.0.0.jar")
z.load("/tmp/lz4-java-1.4.0.jar")
z.load("/tmp/snappy-java-1.1.7.1.jar")
z.load("/tmp/unused-1.0.0.jar")
z.load("/tmp/slf4j-api-1.7.16.jar")
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Ka-pow! In this explosive 2-disc extravaganza, host Ron Pitts presents the most devastating destructions ever caught on tape, from the implosion of Las Vegas' iconic Dunes Hotel to a terror attack on an Israeli marketplace. Not just meant to shock and entertain, the TV series "Destroyed in Seconds" (2008-2010) also tried to educate and explore the events that lead to mass destruction, with a focus on how families and communities bounce back after the catastrophes.
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This article was first published in 2012.
A nuclear war directed against Iran has been contemplated by the Pentagon for more than 10 years. Michel Chossudovsky’s book was first published in 2011.
* * *
U.S. plans to attack Iran with a mix of nuclear and conventional weapons have been in readiness since June, 2005, according to Michel Chossudovsky. a distinguished authority on international affairs.
“Confirmed by military documents as well as official statements, both the U.S. and Israel contemplate the use of nuclear weapons directed against Iran,” writes professor Michel Chossudovsky, Director of the Centre for Research on Globalization in Montreal.
The plans were formulated in 2004. The previous year, Congress gave the Pentagon the green light to use thermo-nuclear weapons in conventional war theaters in the Middle East and Central Asia, allocating $6 billion in 2004 alone to create the new generation of “defensive” tactical nuclear weapons or “mini-nukes”.
“In 2005, Vice President Dick Cheney ordered USSTRATCOM (Strategic Command) to draft a ‘contingency plan’ that included “a large-scale air assault on Iran employing both conventional and tactical nuclear weapons,” Chossudovsky writes. The plan went beyond the terms of reference outlined in the Pentagon’s 2001 Nuclear Posture Review (NPR), which called for a “preemptive” “first strike use” of nuclear weapons against Russia and China as well as Iran and North Korea.
The 2005 plan identified more than 450 strategic targets in Iran, including numerous alleged nuclear-weapons-program development sites. The plan, incredibly, was rationalized on a second 9/11 type attack on the US that Cheney believed Iran would allegedly support!
“President Obama has largely endorsed the doctrine of pre-emptive use of nuclear weapons formulated by the previous administration,” Chossudovsky writes in his new book, “Towards a World War III Scenario: The Dangers of Nuclear War” (Global Research, 2012). His Administration “has also intimated it will use nukes in the event of an Iran response to an Israeli attack on Iran.”
Chossudovsky points out, “The new nuclear doctrine turns concepts and realities upside down. It not only denies the devastating impacts of nuclear weapons, it states, in no uncertain terms, that nuclear weapons are ‘safe’ and their use in the battlefield will ensure ‘minimal collateral damage and reduce the probability of escalation.’ The issue of radioactive fallout is not even acknowledged with regard to tactical nuclear weapons, neither is the issue of ‘Nuclear Winter’.”
“What is unfolding (in Iran) is the outright legitimization of war in the name of an illusive notion of global security. America’s mini-nukes, with an explosive capacity of up to six times a Hiroshima bomb, are upheld as a ‘humanitarian’ bomb, whereas Iran’s nonexistent nuclear weapons are branded as an indisputable threat to global security,” Chossudovsky writes.
He points out that a U.S.-Israeli strike against Iran would probably not be limited to Iran’s nuclear facilities but likely would be “an all-out air attack on both military and civilian infrastructure, transport systems, factories and public buildings.”
Employed would be “the entire gamut of new advanced weapons systems, including electro-metric weapons and environmental modification techniques (ENMOD),” Chossudovsky writes.
He notes that the U.S. has stepped up its military shipments to Israel, its NATO allies, and to countries bordering Iran. Israel in 2004 took shipment of the first of 500 U.S.-made BLU 109 “bunker buster” bombs, and the U.S. has supplied thermonuclear bombs to Belgium, Germany, Italy, The Netherlands, Turkey, and Great Britain. Turkey alone, a partner in the U.S. anti-Iran coalition, has 90 thermonuclear B61 bombs at its Incirlik nuclear air base.
“It is not Iran and North Korea which are a threat to global security by the United States of America and Israel,” he adds. What’s more, Western European governments have joined the bandwagon and “have endorsed the U.S.-led military initiative against Iran.”
He goes on to say, “At no point since the first atomic bomb was dropped on Hiroshima on August 6, 1945, has humanity been closer to the unthinkable — a nuclear holocaust which could potentially spread in terms of radioactive fallout over a large part of the Middle East.”
It may also be noted the U.S. currently has several, nuclear-armed carrier task forces in waters near Iran and has built more than 40 military bases in the countries surrounding Iran. The U.S. reportedly has 20,000 nuclear bombs available to use and Israel reportedly has another 200, whereas Iran is not known to have one. U.S. military spending of $700 billion a year, moreover, is 100 times the rate of Iran’s $7 billion annual military outlay.
For further information and/or interviews with Michel Chossudovsky, contact Sherwood Ross Associates, Public Relations Consultants, Miami, Florida, 305-205-8281
[email protected]
Order your SIGNED copy of “Towards a World War III Scenario” by Michel Chossudovsky
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Q:
Function in Big-O, but not in Little-O
I'm looking for a simple example function, f(n), that is Big-O of some other function, g(n), but is not Little-o of g(n). In other words, some f(n) such that f(n) is O(g(n)), but not o(g(n)).
The simplest case I can think of is f(n) = n, g(n) = n. f(n) is clearly O(g(n)). We learned in class that one definition of little-o notation is whether f(n)/g(n) as n --> infinity, goes to 0. In this case, f(n)/g(n) as n goes to infinity approaches 1, therefore f(n) is not o(g(n)).
Is this logic correct? Am I missing something?
A:
Yes, your reasoning is correct, and your conclusion is correct.
Another way of thinking about this is that O(g) is the set of functions which don't grow asymptotically faster than g, and o(g) is the set of functions which grow asymptotically slower than g. So if f grows at the same asymptotic rate as g, then f is in O(g) but not o(g). The set o(g) is a subset of O(g), and the set difference O(g) \ o(g) = Θ(g).
As a pedant, I'm compelled to note that you asked for a "function, f(n), that is Big-O of some other function, g(n)" (emphasis mine), so you should choose a different function like g(n) = 2n for it to be some other function. ;-)
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Q:
Split a larger range of ip's into specified amount of smaller ranges or groups
I am trying to figure out how I can split a range of Ip addresses into multiple groups.
Let's say I wanted to basically divide the range 10.15.0.100 to 11.05.8.15 into 5 smaller ranges or any number for that matter. How could I do so in C#?
A:
You can convert the IPs into numbers, then treat the problem like splitting a list of numbers into ranges.
public class IPRange
{
public IPAddress Start { get; set; }
public IPAddress End { get; set; }
public int Count { get; set; }
public static IEnumerable<IPRange> Split(IPAddress ipStart, IPAddress ipEnd, int rangeCount)
{
// Assuming running on little-endian machine.
// Thus Reverse() is necessary to convert between network order and little-endian.
var start = BitConverter.ToInt32(ipStart.GetAddressBytes().Reverse().ToArray(), 0);
var end = BitConverter.ToInt32(ipEnd.GetAddressBytes().Reverse().ToArray(), 0);
var rangeSize = (end - start + 1) / rangeCount;
var remains = (end - start + 1) % rangeCount;
while (start < end)
{
var rangeEnd = Math.Min(start + rangeSize - 1, end);
if (remains > 0)
{
// Take one from the remains to keep size of each range more balance
rangeEnd++;
remains--;
}
yield return new IPRange
{
Start = new IPAddress(BitConverter.GetBytes(start).Reverse().ToArray()),
End = new IPAddress(BitConverter.GetBytes(rangeEnd).Reverse().ToArray()),
Count = rangeEnd - start + 1
};
start = rangeEnd + 1;
}
}
}
Usage:
var ranges = IPRange.Split(IPAddress.Parse("10.15.0.100"), IPAddress.Parse("11.5.8.15"), 5);
foreach (var range in ranges)
Console.WriteLine(string.Format("{0} - {1} [{2}]", range.Start, range.End, range.Count));
Output:
10.15.0.100 - 10.64.53.31 [3224764]
10.64.53.32 - 10.113.105.219 [3224764]
10.113.105.220 - 10.162.158.151 [3224764]
10.162.158.152 - 10.211.211.83 [3224764]
10.211.211.84 - 11.5.8.15 [3224764]
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Surgeons creating new ears for girl from Trinidad By Eleanor Bradford
BBC Scotland Health Correspondent Published duration 12 October 2010
image caption The team of surgeons will construct both ears for 15-year-old Kade
A team of medics in Scotland is creating new ears for a 15-year-old girl from Trinidad.
Kade Romain was born without ears and missing part of her ear canal, leaving her partially deaf and facing a future begging for a living.
The medical team from the Spire Murrayfield hospital in Edinburgh has given its time for free to construct new ears so that she faces a brighter future.
Kade came to Scotland after meeting Robina Addison, a Scottish dance teacher, who was visiting the orphanage Kade was living in.
"I fell in love with her the first time I saw her because she was such a character," Ms Addison said.
Because she was born without ears, Kade couldn't go to mainstream school and was attending a day care unit for children who are mentally handicapped.
"I would liken it to a sanatorium here 40 or 50 years ago," Ms Addison added.
Inspired to act, she organised a temporary visa for Kade to come to Scotland for a very unusual operation.
Ken Stewart, one of the UK' s top experts in ear reconstruction, said: "We're hoping to produce an ear which is a very reasonable image of a natural human ear.
"At a conversational distance it wouldn't be obvious that it's a reconstructed ear."
media caption Each ear will be operated on separately
Rib cartilage
Mr Stewart will construct two new ears for Kade, and she'll be fitted with a hearing aid to restore her hearing.
"One in 6,000 children are born with at least one missing ear," he said. "We also do it regularly for people who lose their ears through trauma or through skin cancer."
The surgery is normally carried out on the NHS but as Kade is a foreign national she doesn't qualify for free healthcare.
Instead the Spire Murrayfield hospital offered its facilities and the surgical team worked for free.
In a seven-hour operation, Mr Stewart constructed the first ear, with cartilage taken from Kade's rib-cage.
He trimmed this into the shape of an ear to insert under a flap of skin where her ear should be.
Unused cartilage was chopped up and inserted back into the cavity in Kade's ribcage, where it will re-form into its original shape.
In a few months the other ear will be constructed. A week after the first procedure Kade was already having the stitches taken out.
"She took it all in her stride," said Robina. "It has gone through my mind, am I doing the right thing, but Kade so desperately wanted ears.
"She's the one who made the decision and this time next year she'll be a new person."
In between her visits to hospital Kade is going to school and learning to read and write.
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Postprandial changes in enteric electrical activity and gut blood flow in rainbow trout (Oncorhynchus mykiss) acclimated to different temperatures.
Enteric electrical activity, cardiac output and gut blood flow were measured in rainbow trout (Oncorhynchus mykiss) acclimated to either 10 degrees C or 16 degrees C. Enteric electrical activity showed, in both the fasted and postprandial state, a distinct pattern with clusters of burst-like events interspersed by silent periods. The frequency of electrical events increased postprandially for both acclimation groups. Event frequency increased from 3.0+/-0.5 to 9.6+/-1.4 events min(-1) and from 5.9+/-0.9 to 11.8+/-2.0 events min(-1) in the 10 degrees C and 16 degrees C groups, respectively. Similarly, the number of events per cluster increased postprandially for both acclimation groups. Gut blood flow, cardiac output and heart rate increased after feeding. The gut blood flow significantly increased in both groups and peaked at 257+/-19% and 236+/-22% in the 10 degrees C and 16 degrees C groups, respectively. There was a strong correlation between the number of events and gut blood flow at both temperatures. Comparison between the two groups showed that fish acclimated to 16 degrees C may have an increased cost of sustaining the basal activity of the gut compared with the group acclimated to 10 degrees C. In conclusion, we have for the first time measured enteric electrical activity in vivo in a fish species and we have also demonstrated a strong correlation between gut blood flow and enteric electrical activity in fasted and postprandial fish.
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Mangold Confirms B&W Version of 'Logan' Coming to Theaters in May
Good news, Wolverine fans! Director James Mangold has confirmed via Twitter recently that there will be a special black & white version of the Wolverine movie Logan and it will be shown in theaters for one night only. According to Mangold, the B&W version will be shown on May 16th (Tuesday) in cinemas only in the US. In my interview with James Mangold from earlier this year, we talked about a B&W version. At the time (right after the premiere of the film at the Berlin Film Festival), he said he wouldn't have originally made it in B&W for financial reasons, but when asked about creating a special version (like with Mad Max: Fury Road) he had only started thinking about it. "We could [do that]. That might be fun. I haven't had a chance [to think about it yet], I'd be curious about it." Well, now it's official, and it will be playing on the big screen.
Here's the tweets from Mangold (@mang0ld) about the B&W release of Logan, along with a few replies:
Suggestion. Hard core B&W loving LOGAN fans should not make any plans on the evening of May 16th.
— Mangold (@mang0ld) April 28, 2017
@KarlAlden @Aldo7heApache Won't be on a TV. And the answer is no. To make a great B&W version of a film, the whole thing's gotta be regraded & timed shot by shot.
— Mangold (@mang0ld) April 28, 2017
@AlleynLemarr @KarlAlden @Aldo7heApache Yes, but it will be on big screens on the 16th.
— Mangold (@mang0ld) April 28, 2017
That second tweet is interesting, because in my interview, Mangold originally said fans could just use their TV. "I'm also mystified when fans seem unable to find the chroma button on their television. Obviously we can time the color and shift. You can use color filters in a sense to shift the blacks and enrich them and whatever. But the quest for fans to have new products to buy… you can already watch it in black & white." Indeed, but now he has gone on the record to say the version they've created for release is properly color timed and shifted and updated for a nicer black & white presentation. This all originated because the very first photos Mangold put out on Twitter while filming were black & white shots (most likely taken on a still camera) and many of us originally wondered if it was being made in B&W. Obviously not (as we now know), but still. Over a year later and here we are, now actually getting a B&W version of Logan in theaters soon.
Update! The event has been officially announced as "Logan Noir" - for more info visit Alamo Drafthouse:
Who's planning to see this? Anyone excited to see the B&W version? More info (including exact theaters) should be out soon. Follow @mang0ld for news - he tweets often and will usually reply if you ask a question.
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The bioavailability of iron in different weaning foods and the enhancing effect of a fruit drink containing ascorbic acid.
There is limited information on the bioavailability of Fe in infant weaning foods, mainly because of the difficulties of measuring Fe utilization directly in infants. The aim of this study was to develop a safe and relatively noninvasive method for studying Fe bioavailability (measured as percent Fe incorporation into red blood cells) in infants using 54Fe, 57Fe, and 58Fe stable isotopes. Four commonly used weaning foods were selected for study, labeled extrinsically with 57Fe- or 58Fe-enriched ferrous sulfate, and fed to five female and five male 9-mo-old fasting infants, using a multiple-dosing technique. Each food was given three times, labeled with one isotope, with a fruit juice drink containing 50 mg of ascorbic acid, and three times, labeled with a different isotope, with an ascorbic acid-free drink. Fourteen days after the last test meal, a blood sample was obtained from a heel-prick, spiked with a known amount of 54Fe, digested, and purified by ion exchange; isotopic enrichment and total Fe content were measured by quadrupole thermal ionization mass spectrometry. The proportion of administered dose of isotope circulating in the blood was calculated from an estimate of blood volume. The geometric mean bioavailability (range) was 3.0% (1.2-9.5%) in a proprietary dehydrated vegetable product, 3.0% (1.1-21.2%) in Weetabix whole-wheat breakfast cereal, 3.1% (1.2-15.4%) in wholemeal bread, and 4.3% (1.7-10.3%) in baked beans. When taken with the drink containing ascorbic acid, there was a 2-fold increase in bioavailability in all foods except the vegetable meal, presumably because this was already fortified with ascorbic acid.(ABSTRACT TRUNCATED AT 250 WORDS)
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The Edmonton Oilers have recalled forward Will Acton from the American Hockey League’s Oklahoma City Barons on an emergency recall basis.
Acton, 26, has appeared in 23 games with the Oilers this season, posting three points (2G, 1A) and 14 penalty minutes.
The 6’1”, 199-pound forward has registered 22 points (12G, 10A), 69 penalty minutes and a plus three rating in 44 games this season with Oklahoma City. Acton is currently on a three game point streak, recording five points (2G, 3A) and is coming off a three point (1G, 2A) game against the Charlotte Checkers
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XECT-AM
XECT-AM is a radio station on 1190 AM in Monterrey, Nuevo León. It carries a hybrid format of talk and pop music.
History
XECT received its concession on August 20, 1971. Owned by Clemente Serna Alvear, of the Serna family that founded Radio Programas de México in the 1940s, XECT was a 500-watt daytimer. Serna transferred the station to Canal 1190, S.A., in 1975. In the early 1990s, XECT went from broadcasting with 500 watts during the day and 100 at night to its current power levels by way of technical changes authorized in 1992 and 1998.
References
Category:Media in Monterrey
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"While the Syrian government has confirmed that they have detained her, we demand that Dorothy is returned to her loved ones. We know that Syria will continue to treat her with the respect she deserves," the family said in a statement.
"We know that Dorothy is staying strong. She is doing her part. Let's do ours to ensure her safe return. We need her released immediately and returned to us."
The former Seattle Post-Intelligencer columnist and feature writer is based in Qatar and recently reported from Japan.
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The story
New Mexico Gov. Bill Richardson is withdrawing his nomination to be commerce secretary, citing the distraction of a federal investigation into ties to a company that has done business with his state.
Speaking to reporters Monday, he said that he underestimated how long the investigation would take, calling it an "untenable delay" likely to hinder his confirmation process.
Two Democratic officials told CNN the investigation involves a California company that won municipal bond business in New Mexico after contributing money to various Richardson causes. Read full article »
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Friday evening, RPN Singh, Congress leader and former Junior Home Minister, told the media that the PM does not realise the power of the youth which can wreck powerful governments.Singh was replying to a question on the Modi government's handling of the suicide of 26-year-old Phd student Rohith Vemula, which has sparked nationwide protests and outrage over the insensitivity shown in dealing with the case.Singh would know well the veracity of his statement for the youth of India gave a scathing and fitting indictment of the UPA with protests over the misuse of power and the then government's many errors including its handling of the Nirbhaya case.Chief Minister Sheila Dikshit, who was booed at Jantar Mantar by protestors when she visited the area to show her solidarity over the Nirbhaya case, could vouch for this.One can well remember the television visuals that showed images of the Chief Minister protected by police officials before she was surrounded by protesters who shouted slogans like "Sheila Dikshit wapas jao" (go back).Dikshit had made indifferent and inadequate statements over the gang-rape of a young doctor-in-the making, Jyoti Singh.Jyoti, or Nirbhaya as we call her now, lost her life to the callousness of a dispensation which had put women's safety on the backburner despite an increase in rape cases. If this wasn't enough, Dikhsit's foot-in-mouth remark made things worse, not just for her, but her party. She claimed in the Delhi Assembly that "only one gang rape" had taken place during her regime.As student protests got larger and angrier, Sonia and Rahul Gandhi tried damage control by reaching out to the family of Nirbhaya; the government then sent her to Singapore for treatment, but she did not survive. Meanwhile, in what resembled a scene straight out of a film, innocent protestors who were marching towards Rashtrapati Bhavan and the PM's residence were subjected to water canons and tear gas. Rahul Gandhi chose to meet student representatives much after the demonstrations had surged.During its election campaign in 2014, the BJP did well by making women's safety a major issue; it cited the Nirbhaya case in television campaigns. One would have assumed that the Modi-led NDA government would have learnt from the mistakes of its predecessor, whose arrogance in dealing with student protestors was firmly rejected in the election by young Indians. But the Rohith Vemula suicide has proved that both the Congress and the BJP are equally out of synch with what the youth wants and needs.Prime Minister Narendra Modi, one of the world's most social media-savvy heads of state, took five days to finally speak of Rohith's suicide which created a nationwide debate on Dalit discrimination. Speaking at the Bhimrao Ambedkar University in Lucknow on Friday, the PM extolled the virtues of the father of the Indian constitution. It was after some students shouted slogans against him that he spoke of Rohith, visibly moved as he declared "Mother India has lost a son."The student dissent was not taken very kindly by the university which reportedly saw officials cancel the stay of the protesting students at the University hostel as a punitive measure - a step similar to the one taken by the Hyderabad university against Rohith Vemula.PM Modi may have turned emotional and acknowledged the scalding pain of a young student's death, but check out the responses of his party members and HRD Minister Smriti Irani to the tragedy.Murlidhar Rao, who is one of the most important leaders of the BJP and the RSS, said that Rohith's letter suggested that he was psychologically ill Another party spokesperson, Sanju Verma, went on to label Rohith Vemulla as anti-national and called him a terrorist sympathizer. Her tweet read ".@BDUTT Did a disgruntled terror apologist, known for abusive anti-national rants (read his FB posts) drive himself to death? #TerrorApologist?Wonder if Modiji indeed felt the pain of Rohith's grieveing mother who had to face the humiliation of her son being labelled anti-national Somebody had clearly not briefed PM Modi on the circumstances in which Rohith, who would have turned 27 this month, committed suicide. So here are a few details, Mr Prime Minister.From July, the university had stopped paying Rohith his monthly stipend of Rs 25,000 (excluding HRA). On August 5, the university set up an inquiry against Rohith and four other Ambedkar Students Association members, two days after they allegedly assaulted ABVP leader N Susheel Kumar.Soon, union minister Bandaru Dattatreya wrote to HRD Minister Smriti Irani urging action and claiming that the Hyderabad University had become "a den of casteist, extremist and anti-national politics". The five members of the Ambedkar Students Association were suspended. In January, the five moved out of their hostel rooms to a tent they set up on the campus and began a hunger protest soon after which Rohith committed suicide, perhaps realizing the futility of fighting a lost battle in a country where all political parties are in a frenzy to appropriate Ambedkar but not his children.As an aside to jog the BJP's memory, Ambedkar had faced the worst of criticism at the hands of RSS ideologue and then BJP member Arun Shourie in his book "Worshipping False Gods."Last year, the RSS mouthpiece denounced Delhi's Jawaharlal Nehru University as an anti-national den while the HRD ministry in May 2015 took action against the Ambedkar Periyar Study circle at IIT Chennai for allegedly "spreading hatred" against the PM. And Smriti Irani, who refuses to see the caste angle in Rohith's suicide, may have phoned his mother to express her condolences, but cannot be cleared, according to this writer, of catering to majoritarian politics.Like the Congress, which insists on presenting Rahul Gandhi as a youth icon despite not being able to connect with the youth in two consecutive terms of the UPA, our people's Prime Minister and his government too seems to have lost the plot in dealing with students. From waging a direct, unpopular battle with the students of the Film Institute to the Rohith Vemula tragedy, we have gone one step further in alienating minorities and dissenting young minds from the mainstream.(Rana Ayyub is an award-winning investigative journalist and political writer. She is working on a book on Prime Minister Narendra Modi, which will be published this year.)
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Plantar pressure and EMG activity of simulated and actual ski jumping take-off.
Plantar pressures and activation of the four muscles (VL - vastus lateralis, GL - gluteus, TA - tibialis anterior and GA - lat. gastrocnemius) were measured from ten ski jumpers under simulated laboratory conditions with training shoes (Lab TS) and with jumping boots (Lab JB) as well as in actual hill jumping conditions (Hill). The most significant differences between measured conditions were found in muscle activation patterns and plantar pressures prior to take-off. The centrifugal force due to the curvature of the inrun under actual hill jumping conditions caused extra pressure under the fore and rear parts of the feet (P<0.001) and therefore higher activation in all muscles (P<0.001 for VL, TA and GA and P<0.01 for GL). The actual take-off was characterized by high pressure under the toes during the early phase and high pressure under the heel during the latter phase of take-off. However, this should probably he interpreted as a commonly used improper technique where the balance during take-off is not well maintained to allow effective force production. Activation of GA, especially with regard to anteroposterior pressure distribution under the feet, differed significantly between the measured conditions. The role of GA for explosive force production during ski jumping take-off is much smaller as compared to that of the knee and hip extensor muscles.
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Shares
We are always careful to point out that inactive does not equate to harmless when it comes to fake medicine. Even a product that is completely inert, like most homeopathic potions, causes harm in numerous ways. They divert attention and resources away from more effective treatment, may delay proper treatment, cause financial and psychological harm, may endanger species or the environment, and instill pseudoscientific beliefs which lead to further menace.
But it is true that fake treatments which are capable of causing direct harm are even worse. In this way doing nothing is a small virtue. I was reminded of this when reading about a new medical scam in Thailand – Energy Cards.
The cards are credit-card sized and are claimed to do all the usual things: “The distributors claim these cards can improve the immune system, strengthen the heart and energise the user’s metabolism. The (sic) also claim the card can purify water if it is briefly soaked in it.” The ability to purify water may seem a bit unusual, but remember clean water is a luxury in much of the world. The cards sell for either $35 or $50 equivalent.
That is bad enough, and puts the cards in the same category as the magical power wrist bands, or the plastic cards alleged to improve the taste of wine. But these energy cards are worse than worthless. They are actually radioactive. The Thailand Office of Atoms for Peace (OAP) recently put out a PSA on the danger of the cards. The OAP (I suspect something is lost in translation) is essentially their atomic energy regulatory agency. They research and regulate the peaceful use of nuclear science. They warn:
Tests on sample cards conducted by the state agency found radiation measuring at 40 microsieverts per hour, which is 350 times higher than the maximum exposure humans should get to radiation a year. The agency also warned against drinking water in which an “energy card” has been dipped, as doing so raises the risk of cancer. It said OAP would take legal action against the distributors once it has gathered enough evidence from its tests on the cards. So far, tests have revealed that the cards contain radioactive metallic elements of uranium and thorium, as well as their “radionuclide” or radioactive isotope.
Let’s put that amount of radiation into context. First, I think the “350 times higher” is a mistake. If someone is exposed to 40 microsieverts per hour for an entire year, that results in 350 millisieverts (mSv) total exposure. I think that’s where the “350” comes from. The recommended limit of radiation exposure is 100 mSv per 5 years. So that is 17.5 times the recommended maximum exposure. Another way to look at this is that you would reach your 5-year radiation exposure limit in 104 days of continuous exposure. 100 mSv is also the lowest annual dose that has been clearly shown to increase cancer risk. This means that long term exposure to these cards (from keeping it in your wallet, for example) could lead to unsafe levels of radiation exposure.
For further comparison, normal background radiation results in about 3.65 mSv of exposure per year, so the cards result in about 100 times greater than background exposure. A chest X-ray results in 0.1 mSv exposure. A full body CT scan – 10 mSv.
But it gets worse, because these cards may also be a source of radioactive contamination. Radioactive exposure simply means that radioactive particles passed through your body. Someone or some thing exposed to radiation, however, is not themselves radioactive. Radioactive contamination, however, results from exposure to particles that are themselves radioactive. The OAP is warning that these cards, which contain uranium and thorium, may result in contamination. This significantly increases the hazard they represent.
Radioactive contamination can get into one’s environment and then result in ongoing exposure to radioactivity. If it gets in the water (as recommended by the company selling the cards) or into food, then the contamination can be consumed and become internal, which is much more risky. Further, these cards can release radioactive contamination into the environment, causing further exposure and contamination of food and water supplies.
The OAP further reports that these cards are being sold through a pyramid scheme, which is not unusual for snake-oil distributors.
The obvious question is – why would the company bother to make their cards with actual uranium and thorium? And how did they source these radioactive elements? Other reports indicate that the cards also contain heavy metals.
The company selling the cards, Expert Pro Network, sells other supplements with dubious claims. They claim the cards work through “negative ions”. It is further reported that:
Surin, a former police officer, claims to have begun selling the cards after he acquired them from La Genius. La Genius was a Malaysian MLM company that has since collapsed. The cards themselves are reportedly of Indonesian origin, but also contain the words “German Technology” on them.
So it may be difficult to track down their origin, but I suspect the OAP is working on it. Perhaps the creators of the cards thought that the radioactivity would be a selling point, because the cards are giving off actual “energy”. This was actual a common form of snake oil around the turn of the last century, soon after radioactivity was discovered. There were radon infused waters, radium containing pendants, and thorium and uranium containing medicines. People extolled the curative powers of these radioactive tonics, all the while slowly killing themselves with radioactivity. These products did not disappear from the shelves until the FDA banned them in 1938.
I guess the lesson here is that if you are going to scam people with worthless snake oil, you’re better off making it completely fake, rather than radioactive.
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The U.N. human rights office says Thailand should bring its laws criminalizing insults against the monarchy in line with international law.
Office spokesman Rupert Colville made the appeal Tuesday, days after a Thai military court handed down what's considered the longest-ever sentence for the offense of lese majeste: A 35-year prison sentence to man for social media posts deemed defamatory to the monarchy.
Colville said his office was "very concerned by the rise in the number of lese majeste prosecutions in Thailand since 2014 and the severity of the sentencing."
It cited statistics provided by Thai authorities showing a sharp drop in the number of people who have successfully defended themselves against such charges, falling from about one-quarter of people charged in 2013 to just 4 percent last year.
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Primary meningeal lymphoma presenting solely with blindness: a report of an autopsy case.
A 64-year-old woman was admitted because of progressive paraplegia. She had a history of unexplained blindness which had developed gradually 1 year earlier. The contrast-enhanced CT showed a small mass at the sella turcica. The funduscopy showed merely atrophic discs. The lumbar puncture revealed marked pleocytosis (cell count: 10.4 x 10(9)/l) and a diagnosis of meningeal lymphoma was made by the cytology of the cerebrospinal fluid. No lymphomatous lesions were detected outside of the central nervous system (CNS) and the patient received whole brain irradiation together with intrathecal chemotherapy. However, there was no improvement in vision or other neurological activities. Eventually the patient died of interstitial pneumonia 2 months after admission. The autopsy revealed a residual B-cell lymphoma existing only in the leptomeninges of medulla oblongata. The optic nerves were atrophic macroscopically and massive gliosis was seen microscopically. In addition, cytomegalovirus infection was observed in the lungs and adrenal glands but not in the CNS. This patient must have had a primary meningeal lymphoma. The mechanism of the visual loss of this patient is discussed.
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Beer Barrels: from Roman Times to the Present Day
By Eric R. Partington
European Consultant to the Nickel Institute
Reprinted from the ENCYCLOPAEDIA OF FOOD SCIENCE AND NUTRITION.
Metal beer containers have now almost completely replaced timber ones, stainless steel being the most widely used material. The influences on container design, as well as the manufacture and operation of them, are discussed.
History
The art of brewing, which became highly developed in most English monasteries, can be traced back to Roman times. For two thousand years beers have been produced and stored in wooden vessels which have been lined with a variety of materials such as pitch to help seal them against leakage. Originally, beer was brewed to meet the needs of small communities and was consumed at the production site but, as demand for it grew and beer had to be taken to more distant points-of-sale, transportable casks were required and these, too, were made from wood. The most common size of cask held one "barrel", a brewing unit which, in Mediæval times, was a volume of 145.5 litres (32 Imperial gallons) but which is now standardised at 163.7 litres (36 Imperial gallons). This volume naturally gave its name to the cask of that capacity, but was eventually adopted colloquially for all sizes of cask, despite their having their own names; the 4.5-gallon "pin", the 9-gallon "firkin", the 18-gallon "kilderkin" and the 54-gallon "hogshead" (20.5, 40.9, 81.8 and 245.5 litres respectively). Wooden casks were made from vertical strips of oak, or "staves", held tightly together by horizontal steel hoops(6). For this arrangement to be watertight, the staves were not only tapered so that together they created a circular cross-section, but also bowed so that steel hoops could be forced down from the circular end to squeeze them together. This gave rise to the bellied shape of casks, which offered the practical advantages that even the hogshead, which weighed nearly one third of a ton (700 kg) when full, could easily be rolled and steered along the ground with a stick or by gentle kicking. Then, when it needed to be lifted up to, and laid horizontally on, the rack (or, "stillage") in the customer's cellar, the bellied shape allowed the container to be rocked backwards and forwards longitudinally until it could be lifted smoothly onto its end and then swung completely over and onto the stillage [see Figure 1]. There it was stored until the natural conditioning processes were complete and the beer was ready for drinking. The belly also retained the yeast sediment which settled during conditioning such that, even as the level in the cask fell, the beer was constantly drawn off from above the sediment, keeping it clear or, "bright."
Figure 1: A wooden cask of traditional beer, stillaged and tapped.
Eventually, with the advent of brewing on an industrial scale, metallic materials were introduced for the production vessels, but these were selected essentially for their strength. From the middle of the 19th century (with little recognition of the effects of corrosion and the resultant product contamination) process tanks were made out of soldered copper sheet and massive open fermenting chambers were lined with lead. Vessels were sometimes named after the materials which the industry had begun to use and the ingredients for beer are even today boiled in "coppers". However, until the mid 1900s wood remained the only material commonly used for casks for storage, distribution and dispense, it having the advantage that staves damaged by impact during delivery could be replaced individually by the Cooper.
Although from 1934 Flowers' India Pale Ale was, for a short time, exported from Britain to India in experimental steel casks, it was not for another quarter-century that metals became extensively used for the bulk packaging of beers. Stainless steel was introduced in the late 1950s for the smaller sizes of cask, the dimensions of which mimicked as far as possible those of the traditional oak ones so that they could operate side-by-side with them, and the weights of which were less than those of wooden casks of the same strength. In the early 1960s, aluminium alloys were introduced because they offered the advantage that, for an equivalent size and strength of container, they were approximately 30% lighter even than stainless steel.
Terminology
"Beer" is the generic name which encompasses ales, lagers and stouts. "Container" is the generic term including all sizes of both casks and kegs (although all are often colloquially referred to simply as "barrels")."Traditional ales" complete their conditioning in the containers in which they have been transported to the sales outlet. Typically, they have a low carbon dioxide content and can therefore be packaged into dual-aperture containers which, since at least as far back as 1727 have been called "casks". Originally these were wood, but they are now almost all metallic [see Figure 2] and they are sealed only by tapered wooden (or, latterly, plastic) bungs driven into "shive" (inlet) and "keystone" (outlet) bushes. These bungs are removed when the empty cask returns to the Brewery for washing and they are renewed before the cask is re-used. Figure 3 shows a cross-section through a cask during dispense.
Figure 2: A typical metal cask for traditional beers.
Figure 3: The dispense of beer from a traditional cask.
"Pasteurised beers" (both ales and lagers) are conditioned in the brewery and have a relatively-high gas content (which may be carbon dioxide or a mixture of this gas with nitrogen). In the packaging of these beers, the superior ability of metallic containers to contain a gas pressure becomes of paramount importance, as it is essential to maximising the shelf-life of the product. Such beers are therefore packaged into single-aperture metal "kegs" [see Figure 4], first developed in the UK in the early 1960s, which incorporate a semi-permanent "extractor" (or, "spear" or, "closure" or, "valve"). This is commonly screwed into a "Barnes Neck" (originally called a "Barnes Bush") which is welded to the keg body (and was named after its inventor, Australian Roy Barnes, who was then employed by one of the major UK container manufacturers). The extractor remains in the keg whilst it is being cleaned, filled and subsequently emptied. It seats on a synthetic sealing-gasket in the neck and features two concentric, spring-loaded valves [see Figure 5], through the outer of which a gas pressure can be applied at dispense to force the beer up the downtube and through the inner valve to the dispense point on the bar [see Figure 6]. It is because of this extractor that cleaning and filling can be mechanised and the costs of packaging significantly reduced.
Figure 4: Typical metal kegs for pressurised beers.
Figure 5: A typical extractor.
Figure 6: The dispense of beer from a pressurised keg.
Similar kegs and extractors (with slight design and materials modifications to accommodate the more aggressive environment) are also used to package ciders.
Regulations and Codes of Practice
European legislation(5) stipulates that materials must not "react with, or alter the organoleptic properties of, foods with which they come into contact." This standard has necessitated much research into materials, including the epoxy resins used to line aluminium containers, higher grades of stainless steels and the synthetics used for the gaskets and valves of the extractors.
The British Beer and Pub Association issues the instruction(1) that all pressure kegs "shall be tested at the manufacturer's works to at least 1.5 times their Safe Working Pressure," this SWP being "the maximum gauge pressure to which equipment should be subjected and which must not be exceeded by any planned method of working." It further stipulates that "the maximum test pressure should not subject the material to stresses in excess of 90% of the minimum specified yield for the material [and that it] shall be maintained for a sufficient length of time to permit a thorough examination to be made of all seams and joints." In practice, the industry voluntarily applies these same procedures to the manufacture of traditional casks and, in view of this self-regulation, beer kegs and casks are currently exempt from all EU legislation applicable to the design, manufacture and testing of pressure vessels.
Design Considerations
Existing standards
Few design standards currently exist for beer containers. In the absence of any liaison between brewing companies or container manufacturers in the early days of container production, as many slightly-different designs were created as there were customers. Even with the introduction by a significant number of UK brewers of the European cylindrical 50-litre (11-gallon) stainless steel keg in the late 1980s, there was little industry-wide standardisation of dimensions as each brewer's keg had to meet slightly different operational constraints, particularly those of compatibility with his pre-existent packaging, handling, storage and transportation systems. In 1984, however, the major UK brewers came together to form the InterBrewer Technical Liaison Group (INTEL) and this body recommended procedures for materials selection(3) and standards for the performance testing(4) of kegs. In conjunction with INTEL, the UK British Beer and Pub Association (BBPA) issued in the early 1990s detailed specifications(2) for the two most common designs of Barnes Neck.
Compatibility with existing machinery and equipment
In view of the extent to which the operation of both kegs and casks are now mechanised, it is essential that their designs are compatible with the plant on which they will be cleaned and filled (the "washer/racker"), the machinery which will palletise them, the boards or pallets on which they will be stored, the road vehicles on which they will be transported and the dispense environment, including stillages for casks and extractors in kegs.
Strength
Almost all damage to kegs happens in the distribution cycle. Drop tests can simulate a container falling the 1.5 metres (4.5 feet) from the bed of a delivery vehicle onto a concrete pavement, and evaluate the strength of rolling rings and chimbs, particularly when a full container falls at 45º onto its handholds.Testing the strength of domes can simulate static loads, such as "topping". This is the practice of stacking a small container horizontally on top of a larger container which is vertical (ie: standing on one end). Whilst this can save space on a delivery vehicle bed, it can also damage the Barnes Neck or the keystone bush of the lower container.
When a keg is to be cleaned and refilled in the brewery, the washer/racker effects a seal between the washing/filling head and the rim of the Barnes Neck by means of a pneumatically-operated clamp. However, a 75 mm (3 inch) air-ram at 3 bar (50 psig) exerts a force of nearly 0.25 tonne (500 lbf) axially onto the keg neck - when applied gently. If the head impacts the neck suddenly the effect can be equivalent to a far higher static force.If, during the cleaning process, steam injected to purge the detergent is followed by rinse-water, the steam in the keg will condense rapidly to water, creating a vacuum. A hard vacuum applies a force of 300 kgf (700 lbf) to the end-domes of an 50-litre (11-gallon) keg, which may cause them to collapse inwards.Design features such as impressed stars (or, "cruciforms") spanning most of the diameter of end-domes can significantly increase their resistance to deflection without any increase in weight [see Figure 7].
Figure 7: The top dome of a typical cylindrical metal keg.
Weight
The strength of a container can be improved by increasing the thicknesses of its materials, but this will increase both its tare weight and its cost and it will reduce road-vehicle payloads. The use of superior materials, such as half-hard stainless steels (some chimbs being rolled from sheet of over 1000 N/mm2) and the addition of cruciforms will both permit higher specific strengths. However, it is advantageous for there to be as little variation as possible between different manufacturers' tare-weights because of the weighing-scales at the end of the washer/racker in the Brewery which automatically check for kegs not sufficiently filled.
In addition to consumer demand for a wider choice of beers at the point of sale, European Manual Handling Legislation is resulting in a trend towards a greater number of smaller (and, therefore, lighter) containers. Some aluminium hogsheads and barrels remain in service, but most are being phased out in favour of containers of 100 litres (22 gallons) or less, which remain of an acceptable weight even in stainless steel.
Table 1 shows the weights of typical metal casks. A keg of the same capacity will weigh about 0.5 kg (1lb) more than a cask because of its extractor.
Table 1: Weights and nominal capacities of typical metal beer casks.
CASK
NOMINAL CAPACITYLitres (Imperial Gallons)
MATERIAL
WEIGHTEmpty kg (lb)
WEIGHTFull kg (lb)
Firkin
41 (9)
Stainless Steel
11 (25)
54 (119)
Kilderkin
82 (18)
Stainless Steel
23 (51)
107 (236)
Barrel
164 (36)
Aluminium
29 (63)
197 (435)
Hogshead
246 (54)
Aluminium
39 (85)
291 (641)
Volume
Even today, casks are filled manually through the shive bush. It is therefore possible to brim-fill them, and so the content of each cask is the same as its capacity.
Until twenty years ago, kegs were brim-filled in the upright position with the Barnes Neck uppermost and so, again, the contents were always the same as the capacity. It is now, however, almost universal practice that the washer/racker fills kegs in the inverted position, because the beer can be injected faster (and less turbulently) through the gas-ports of the extractor than through the narrow downtube [see Figure 8]. However, an inverted keg cannot be completely filled because of the gap between the tip of the downtube and the dome of the keg. There is always a mushroom-shaped gas space left and this can account for as much as 1/2 pint in a 72-pint firkin, and 3/4 pint in a 288-pint barrel, depending on the shape of the dome and the distance between it and the tip of the downtube.
Figure 8: Filling a keg through the gas-ports of the extractor.
However, UK Trading Standards stipulate that, when a brewery fills a batch of containers all of a nominal capacity of (for instance) 18 gallons and to be sold as "18-gallon casks" or "18-gallon kegs", the actual contents of all of the containers in that batch must average 18 gallons and each individual container must hold at least nominal-less-3% (ie: 17.46 gallons) in the case of casks or nominal-less-2% (ie: 17.64 gallons) in the case of kegs. Similarly, each individual 50-litre (11-gallon) keg in a production batch must hold at least nominal-less-2% (ie: 49 litres). This "Declaration of Contents" regulation has to be allowed for when specifying the capacities of new containers as containers can change in capacity over long periods of service. Aluminium containers with rolling-rings swaged from the body tend to grow in length and capacity with time because the rings flatten out, but stainless steel containers tend to shrink by about one-twentieth of a percent of their original capacity for every year in service because of all the small dents they accumulate in their bodies. The design specification for the lower limit (ie: nominal less manufacturing tolerance) of the volume of a container should therefore reflect both filling practice and in-service changes in shape, usually by including an over-measure of approximately 1% of the nominal capacity.
Practicality
The profile of the bottom dome of a container can significantly affect both the volume of beer left in the keg after normal dispense and the effectiveness of the on-line deterging procedures. Too shallow a dome radius may result in too great a volume of beer being unextractable, and for this reason many kegs incorporate in their bottom dome a small sump (or, "dimple") of approximately 75 mm (3 inches) diameter and 6 mm (1/4 inch) depth (equivalent to about one fluid ounce, or 25 ml) into which the tip of the extractor just reaches. On the other hand, if the shape of this sump is not carefully chosen, then the detergents which are lanced into the inverted keg through the extractor downtube during the washing cycle may not spray evenly over all internal surfaces and clean them effectively.Tight radii, such as at the knuckle or around the rolling rings can create areas inside containers which are difficult to clean.Top chimbs usually incorporate small drain holes just above the butt-weld which attaches them to the top dome such that extraneous water flows away easily [see figure 7].
Materials Selection
Operating environment
The conditions under which casks and kegs must operate will influence the choice of the materials used for the bodies of the containers themselves, any protective interior linings they may have, the synthetics of extractor components and any plastics used for shive or keystone bungs.
Beer has a pH of about 4 when fresh, but this can drop to 3.5 or below if the beer is exposed to oxygen such that it sours, as is inevitable in a traditional cask after dispense. Fresh ciders may have a pH as low as 3.3 and, when oxidised, even below 3. Stainless steel is generally impervious to these levels of acidity, but the oxide layer with which aluminium alloys protect themselves from corrosion is attacked by any pH less than about 4 or over about 9. Aluminium alloy containers are therefore internally lined at manufacture by a sequence of steam-sealing, anodising and epoxy lacquering. However, if that lacquer lining is broken down (such as may be caused by impact to the keg during handling), then not only can flakes of lacquer get into and jam the extractor valves but also the keg itself can be corrosively attacked. This is most prevalent at exposed welds and can threaten the structural integrity of the container.
Typically, beer contains chlorides at up to 350 mg/l (ppm) and sulphates at up to 300 mg/l. This environment might only be corrosive to stainless steels if combined with an abnormally-high temperature (over about 55ºC), which would itself be deleterious to the beer, and might affect areas such as rolling-rings, which retain high stresses from the manufacturing processes. However, for this reason, stainless steel containers should not be exposed to hot, salty conditions such as exist at the seaside in summer, even when empty.
Even during filling and dispense using mixtures of carbon dioxide and nitrogen, the pressures in kegs should rarely exceed 3 bar (50 psig). All containers made in Europe (whether kegs or casks) are designed for a working pressure of 4 bar (60 psig) and every one is tested at manufacture and after repair to 6 bar (90 psig). In practice, aluminium containers rarely fail at less than 20 bar (300 psig) and stainless steel ones will commonly withstand 70 bar (1000 psig).
During the washing and re-filling processes, steam at up to 145ºC is used to sanitise kegs and this has generally proved to be too high a temperature for synthetics to be used as a material of construction for beer kegs. If steaming is immediately followed by a charge of inert gas to remove all oxygen before the new beer is added, the material of the container can suffer thermal shock from approximately 120ºC down to 0ºC. If steaming follows a cold-water rinse the thermal shock can be from 20ºC to 140ºC. Such sudden changes in temperature can crack the epoxy linings of aluminium kegs, exposing the substrate to subsequent corrosion by the beer.
Commonly, hot 1% phosphoric acid is used to remove process soils from the interiors of metallic kegs and warm 4% phosphoric solution to remove normal dirt from their exteriors. Alternatively, a hot 2% caustic soda solution with EDTA may be used to clean both the interior and exterior of stainless steel containers (but not aluminium ones as it is highly corrosive).
Some lubricants used on conveyors may embrittle synthetics.
Storage temperatures will normally range between 0ºC and 25ºC. However, they may fall to -20ºC if the container is left outside during winter, under which circumstances the 9% expansion of the water content of the beer as it turns to ice can create internal pressures in excess of 27 bar (400 psig); high enough to distend outwards the end domes of stainless containers or burst most aluminium ones (especially at sites of corrosion) and all wooden casks. Such pressures in traditional casks may be relieved by the shive or keystone bungs being blown out, but this cannot be guaranteed to happen, particularly if an ice-plug has formed beneath them first. The temperature of a container may rise to 60ºC if it is left exposed to strong sunshine for extended periods in the summer and this can cause synthetics to soften.
In the event of a fire, the materials of containers should neither ignite easily nor support a flame.
When a container is damaged irreparably or its design becomes obsolete, the material from which it is made must satisfy the European Packaging and Packaging Waste Directive requirements for recyclability.
Materials Selected
During the 1950s, attempts were made in the UK to develop containers which were stronger, cheaper to maintain and more hygienic than timber alone. A number of materials combinations were tried, some more successfully than others:
A thin stainless steel liner was encased in a wooden cask. This presented to the beer a more hygienic surface than timber alone, but the wood still broke during handling and the stainless steel liner could easily be dented.
A stainless steel vessel was complete encased in a mild steel jacket. This was known as a "Brown Bomber" and was strong but very heavy. External rusting of the jacket also presented a poor image of the contents.
A thin stainless steel body had a pair of mild steel chimbs longitudinally bolted together to entrap the vessel. This was quite strong but, again, unacceptably heavy.
A cylindrical stainless steel body had interference-fit galvanised mild steel chimbs with integral rolling-rings pressed onto each end. This "Sunbrite" design, developed by GKN-Sankey in the UK, is still in service today.
In the 80s and 90s synthetic materials were introduced:
Polyurethane was used to jacket thin-walled stainless steel kegs, thereby benefiting from both the advantages of having stainless steel in contact with the beer - but at a thinner, cheaper gauge than would be strong enough to withstand everyday handling on its own - and a synthetic exterior material which could not only be decorative and promotional but also supported the stainless lining whilst making the keg very much quieter to roll around than an all-stainless one. However, these kegs were not only as expensive overall as all-stainless steel ones, but they were also very difficult to repair, particularly if an impact dented them and de-laminated the thin stainless skin from the plastic.
Under development are all-synthetic kegs made from plastics which can withstand the high stresses imposed during manual handling and the high steam temperatures required to sterilise beer kegs before they are re-filled, but which do not taint the flavour of the beer.
The two most prevalent materials now, however, are aluminium alloy and stainless steel:
Aluminium alloys, borrowed from the aircraft industry for their lightness and strength, were introduced in the early 1960s. Initially, container bodies were cast, but these were found over time to deteriorate to the point where they could suffer fast fracture at normal working pressures and so the BBPA's Code of Practice now prohibits the use of cast aluminium for pressure kegs. It may be used for the chimbs welded to the ends of the beer-containing section, but the bodies themselves are manufactured from sheet HE30, a 1% Silicon, 0.7% Magnesium, 0.6% Manganese heat-treatable aluminium alloy. Any welded-on rolling-rings are manufactured from an extruded version of this alloy. Aluminium alloy containers have the advantage of a high specific strength but the disadvantages of high purchase and operating costs. The material requires heat-treatment before and after both manufacture and repair and, to minimise its corrosion by the beer, a series of expensive processes including internal steam-sealing, anodising, epoxy-lacquer spraying and stoving to provide a barrier between the alloy and the beer. However, this protection is still very susceptible to crazing as a result of impact-damage during handling and delivery of the container. Furthermore, in the case of pressure kegs [see Figure 4], a special design of Barnes Neck is required to insulate the aluminium body of the keg from the stainless steel of the extractor components. It comprises an outer, aluminium bolster welded to the keg body and an interference-fit stainless steel insert (which carries in its bore a female thread for the extractor), the two being separated by an electrically-insulating nylon sleeve. Failure of this sleeve, as is common in service, results in the creation of a galvanic cell, the beer acting as an electrolyte between the stainless steel and the aluminium, and this can increase the rate of general corrosion of the aluminium alloy some thirty times. There is also a significant trade in stolen aluminium beer containers as the material is easily smelted. For these reasons, aluminium containers are almost exclusive to the UK and, indeed, up to the 100-litre (22-gallon) size are being superseded by stainless steel ones.
Stainless steels are readily formed and welded, robust, totally inert in normal usage, impervious to the most effective internal and external detergents, simple and economic to repair and very safe. Deep-drawing of the bodies now offers higher strength for the same weight and at about half the cost per unit volume which was possible until the 1990s. The most common sheet material used is EN: X5CrNi18/10 (1.4301; AISI 304 - 17 to 19.5% chromium, 8 to 10.5% nickel) and there are now approximately ten million stainless steel beer kegs and casks in service in the UK made from this grade. With its higher resistance to general pitting corrosion EN: X5CrNiMo17/10/2 (1.4436; AISI 316 - 16.5 to 18.5% chromium, 10.5 to 13.0% nickel, 2.5 to 3.0% molybdenum) has been used where the environment was particularly aggressive, such as for ciders to which metabisulphite preservatives had to be added. The 1.4301 series is also used to make the Barnes Necks but here it is important to ensure its compatibility with the materials of the extractors as two such stainless steel components, connected by fine (14 tpi) threads, may gall (or, cold-weld) themselves together unless their individual chemical compositions and their surface topographies and finishes are specified correctly.
Manufacture and Repair
Processes and Practices
Aluminium alloys must be solution-treated at over 600ºC before manipulation.
Both stainless steel and aluminium alloy containers were originally manufactured with five major components [see Figure 9], to which the "fittings" (Barnes Necks, shive bushes and keystone bushes as appropriate) were attached. The centre section of the body was formed from rolled sheet, longitudinally welded into a cylinder and then profiled. Two pressed domes were then circumferentially welded on and, to these, the two chimbs were also circumferentially welded. In the 1980s deep-drawing was introduced for both materials, discs being drawn into half-shells to form the centre section, to which the two chimbs were attached, all three welds being circumferential [see Figure 10]. For both materials, deep-drawing reduced the amount of welding necessary, but in the case of stainless steel it had the added advantage that the material was significantly work-hardened between the two knuckles, enhancing the strength of the cylindrical body.
Figure 9: The manufacture of 5-piece metal beer containers.
Figure 10: The manufacture of deep-drawn metal beer containers.
After assembly, aluminium alloy containers are internally steam-sealed, anodised and sprayed with an epoxy-resin lining. They are then heat-treated at approximately 190ºC both to cure that lining and to precipitation-harden the alloy. Stainless steel containers do not require lining, but must be pickled in a 3% hydrofluoric/10% nitric acid to de-scale the welds.
After manufacture, all containers are immersed in water and leak-tested to 40 psig with air, and then pressure-tested to 90 psig hydraulically.
Welding Standards
All welding of aluminium alloy containers is by Gas Metal Arc Welding (sometimes known as 'Metal Inert Gas' welding) which involves a filler wire. All stainless steel welding is Gas Tungsten Arc Welding (sometimes known as 'Tungsten Inert Gas' welding) which does not. Welding standards should control:
The alignment of components (particularly at butt welds) and the maximum projection of the weld-bead into the beer (both to maximise cleanability);
Weld penetration (to preclude crevices which could be hygiene hazards);
Porosity (to maximise strength); and
Straightness of circumferential weld runs.
Performance in Service
Damage repair
Although stainless steel does suffer more bending and indentation in service than aluminium alloy, it can be straightened again relatively easily and repeatedly. A Cooperage (often sited beside the brewery washer/racker) can hydraulically pull a depressed keg top-dome back up and re-round badly damaged chimbs. However, repairs involving capacity correction, pressure-testing, welding or fitting of new parts are generally carried out by specialist companies external to the brewery.
All repairs to aluminium containers have to be carried out by specialist companies, as the alloy requires re-solution-treatment to soften it before reshaping it, and then re-precipitation hardening.
Corrosion
Once the protective internal lining of an aluminium alloy container is flawed (such as can result from impact damage during handling, or thermal shock, or physical damage when fragments of the wooden shive or keystone bungs are spiked from inside casks), the material will suffer corrosion by the beer. Attack is particularly prevalent at exposed welds (these effectively comprising cast material and therefore having a lower corrosion resistance than the parent plate) and this can ultimately threaten the structural integrity of the keg.
In normal service, stainless steel kegs exhibit no corrosion.
The Future
To meet the continuing demand for traditional ales most UK brewing companies still maintain large stocks of casks, these generally being of 4.5, 9 or 18 gallons capacity. However, existing 36-gallon and 54-gallon casks are generally being replaced by smaller ones, both because of their weight and because of the shorter shelf-life of traditional beers once stillaged and tapped in the cellar which necessitates high sales volumes.Existing 9- and 18-gallon stainless steel kegs remain in common use, but are being supplemented by deep-drawn 30-litre, 50-litre (11-gallon) and 100-litre (22-gallon) stainless steel kegs.
Glossary
BBPA -- British Beer and Pub Association, the trade association of the UK brewing industry, formerly known as the Brewer's and Licensed Retailer's Association and the Brewer's Society.
Barnes Neck -- A bush welded to the top dome of a metal keg to accept the extractor, which commonly screws into this neck with a 7 tpi or 14 tpi, 2" diameter thread [see Figure 4]. Between the extractor and the neck is a synthetic sealing gasket to hold the gas in the keg.
Barrel -- A volume of 36 Imperial gallons (163.7 litres) which gives its name to a wooden or metal container holding that nominal volume of beer. However, the name "barrel" is often applied colloquially to other sizes of beer or cider container.
Board -- An abbreviation of "Locator Board".
Cask -- A re-usable, dual-aperture storage and transportation container for traditional beers which are not ready to drink when they leave the brewery but must complete their conditioning both in these containers and at the sales outlet [see Figure 1]. Traditional beers (sometimes referred to as "real ales") typically have a low gas-content and can therefore be packaged into such containers which are sealed only by tapered bungs driven into their shive and keystone bushes.
Chimb -- An end-ring formed in a wooden cask by the tips of the staves and in a metallic container usually by a separate component welded to the body [see Figures 2 and 4]. Chimbs provide stability when the container is stood upright and also protect the Barnes Necks of kegs.
Cruciform -- A star-shape impressed into each dome of a metal keg to enhance its strength; particularly its resistance to end-loads such as those caused by "topping" or those applied by the "washer/racker" [see Figure 7].
Dimple -- An indentation in the bottom dome of a keg to minimise the volume of beer or cider which cannot be extracted. May also be referred to as a "sump".
Extractor -- A bi-directional valve unit which is fitted into the Barnes Neck of a keg and which remains in place whilst the keg is being cleaned, filled and subsequently emptied [see Figure 4] It features two concentric, spring-loaded valves [see Figure 5], through the outer of which a gas pressure can be applied at dispense to force the beer up the downtube and through the inner valve to the dispense point on the bar [see Figure 6]. May also be referred to as a "spear" or "closure" or "valve".
Hoop -- A steel band forced down from the end of a wooden cask towards its belly in order to contain and compress the staves and ensure their water-tightness [see Figure 1].
Keg -- A metallic single-aperture storage and transportation container for Brewery-conditioned beers or ciders which are ready to drink immediately upon arrival at the sales outlet [see Figure 4]. Because such beers and ciders typically have a higher gas-content than traditional ales, they depend upon the pressure-integrity of a metal container to maintain their condition.
Keystone -- A wooden bung driven into the outlet bush of a cask [see Figure 2]. It is replaced each time the cask returns to the Brewery for washing and re-filling.
Knuckle -- The radius between the dome and the wall of a metallic container.
Locator Board -- A pallet-like component made of timber or plastic on which four or six containers are stacked on end in a rectangular array. Another board is placed on top of the containers and another array of containers on top of that, and so on. Two or three layers of containers at a time (according to their size) may be moved by a fork-lift truck which is fitted with special tines which clamp the sides of the containers with a horizontal pincer-action. In the warehouse, stacks of containers will comprise at least six layers.
Rolling rings -- Rings around the belly of a container transverse to its longitudinal axis to provide integral 'wheels' to facilitate its being rolled in a straight line. They are formed either by swaging them out from the material of the wall of the container or by welding on separate components [see Figures 2 and 4].
Roll-over bead -- The curling-over of the extremity of the chimb of a metallic container to form a bead which provides a comfortable and safe area to grasp the container, add strength to the chimb and offer a firm ring on which the container can be stood [see Figure 7].
Shive -- A wooden (or, latterly, plastic) bung driven into the inlet bush of a cask [see Figure 2]. It is replaced each time the cask returns to the Brewery for washing and re-filling.
Spear -- See "Extractor".
Staves -- Shaped strips of oak, longitudinal to the axis of a cask and held tightly together by horizontal steel hoops [see Figure 1].
Stillage -- A wooden, brick or concrete cradle in the cellar of a public house on which casks are laid essentially horizontally while the conditioning process is completed and the sediment of their traditional ale settles into the belly of the cask, leaving the beer clear and ready to drink [see Figures 1 and 3].
tpi -- Threads per inch.
Topping -- The practice of stacking a small container which is horizontal on top of a larger container which is vertical (ie: standing on one end) in order to save space on a delivery vehicle bed.
Washer/racker -- The item of plant in a Brewery which automatically cleans and re-fills metallic beer kegs. It manipulates the kegs and locates emptying- and filling-heads onto their Barnes Necks by means of pneumatic rams.
Valve -- See "Extractor".
Bibliography
BBPA "Code of Practice for the Dispense of Beer by Pressure Systems in Licensed Premises".
BBPA Technical Circular 249.
INTEL Procedure IP1: "Selection and Certification of Materials for Beer and Cider Containers and their Extractors".
INTEL Procedure IP2-2: "Test Procedure for the Evaluation of Proposed Designs of Beer or Cider Container or of the Effects of Design Modifications".
EC Directive 89/109/EEC on Materials and Articles in Contact with Food.
Acknowledgement
The material presented in this publication has been prepared for the general information of the reader and should not be used or relied on for specific applications without first securing competent advice. The Nickel Institute, its members, staff and consultants do not represent or warrant its suitability for any general or specific use and assume no liability or responsibility of any kind in connection with the information herein.
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Our Overwhelming Miracle
From the moment Camden came into this world, eleven weeks early, he has been overwhelming. He started out as a weak yet brave preemie, born to save my life. I just never knew to what lengths Camden would go to save not only me, but us all.
I was 29 weeks pregnant, and suffering from fungal pneumonia. Once I went into respiratory failure, Camden was evicted from his quiet womb in order to provide me with life-saving measures. A 3 pound angel who cried at birth, which I was told never happens.
We were told he could struggle. This was no surprise: I had been a special needs case worker and remembered the very first intake questions: gestation and birth story. I was always wondering the extent of his needs. Between the feeding issues and brain bleed, it would have been foolish to assume everything would be fine. Yet slowly things improved. Camden came home from the NICU in eight weeks.
The improvements we would note seemed to always be overshadowed by a lack of milestones met. Camden could not roll over, hold up his head, and failed every hearing test performed again and again. I blamed myself; if only I could have carried him longer.
Specialists and therapists continuously monitored Camden, smiling and waiting, always seeming to have an opinion but carefully censoring for a mommy hoping for the best. All the while, Camden's bright blue eyes were only outshined by his magical smile. The appointments and disappointment were mounting.
Finally at his first birthday, a chromosomal microarray was performed to help rule out genetic abnormalities. There were no cases of genetic conditions on either side of our families, but we needed answers.
I will never forget that day. I was teaching and my phone rang at recess. Camden's neurology office called to have us come in right away. I refused to wait for results. I told the nurse that he must call me today. After school, with my sweet miracle in the backseat, I drove through the conversation that changed everything and nothing. Camden had Pelizaeus-Merzbacher Disease. It was connatal, the worst form. The disease is degenerative, so today is the best he will ever be. It is an x-linked disorder, so as the mother I was responsible for giving it to him. There is no cure. It had nothing to do with being premature: even carried to term he would be exactly like this. PMD occurs in 1:500,000 births.
He was still the same Camden. He was a totally new Camden. There was relief in knowing. There was a part of him (and me) that died that day. It's like being pregnant and the veteran mothers constantly saying, "Your world will change once you see that baby." You don't get it until you experience it. That's a secret only us special needs parents know: the pain we exclusively feel is rivaled with a love and happiness you could never imagine.
Camden was diagnosed at 13 months. He is now 3. I have learned that doctors are helpful, but not fortune tellers. We were told by experts he would never walk or talk. He says mama and is crawling. Our time is precious and our days are long. He is, at times, difficult to feed and bathe. Many people get caught up in the trials of caretaking, which are certainly great. Those are not my fears. How do I execute the wishes of a child who cannot speak? How will he make friends? What if schools don't meet his needs? When did I become the person for such a task? How will I ever recover when I lose him forever? At times I get lost in these questions.
Once I get lost in this sea of overwhelming truths, I hear his laugh. I watch him yearn to climb the steps to his room, or I notice him laugh at a joke. Camden has a good life, and enjoys each day with a positive outlook and a strength I have only known in him. He smiles, I see his magic, and I am overwhelmed by my love for him. He has brought so many special people into our lives, provided so many opportunities for us to help others. Only special needs parents get these moments of great joy, and all because of kids like my miracle: my magic Camden.
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Duration of antinociceptive action of morphine, methadone and alpha-l-acetylmethadol subcutaneously in rats.
The duration of antinociceptive action of alpha-l-acetylmethadol (LAM), determined in the rat tail pinch test, was 6 times that of morphine and 3 times that of methadone. Onset of activity was considerably later after LAM than after morphine or methadone.
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Q:
Static image folder with google app engine
There are already a lot of post dealing with this issue but I wasn't able to find a solution to my problem. I am using the Google App Engine Launcher to create a small web application using python. I need to display a picture (/images/chartname.png) on my page. I am using the following line of html code <img width=150 src="/images/chartname.png"> but the picture does not show up. Additionally when I open http://localhost:8080/images I get an error 404.
Here's the content of my .yaml file:
application: app
version: 1
runtime: python27
api_version: 1
threadsafe: false
handlers:
- url: /.*
script: app.my_app
- url: /images
static_dir: images
I don't understand why the picture doesn't show up and why http://localhost:8080/images returns an error 404.
I've tried the suggestion in this post: Google App Engine add image to page with static folder but it didn't do it for me.
A:
Try reordering the handlers:
- url: /images
static_dir: images
- url: /.*
script: app.my_app
Patterns are evaluated in the order they appear in the app.yaml file, from top to bottom. The first mapping whose pattern matches the URL is the one used to handle the request.
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This unit continues to conduct work to investigate the clinical and molecular parameters of resistance to platinum compounds. Work is being performed using fresh human materials, and established cell lines of malignant and non-malignant origin.
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Contrasting primary successional trajectories of fungi and bacteria in retreating glacier soils.
Early community assembly of soil microbial communities is essential for pedogenesis and development of organic legacies. We examined fungal and bacterial successions along a well-established temperate glacier forefront chronosequence representing ~70 years of deglaciation to determine community assembly. As microbial communities may be heavily structured by establishing vegetation, we included nonvegetated soils as well as soils from underneath four plant species with differing mycorrhizal ecologies (Abies lasiocarpa, ectomycorrhizal; Luetkea pectinata, arbuscular mycorrhizal; Phyllodoce empetriformis, ericoid mycorrhizal; Saxifraga ferruginea, nonmycorrhizal). Our main objectives were to contrast fungal and bacterial successional dynamics and community assembly as well as to decouple the effects of plant establishment and time since deglaciation on microbial trajectories using high-throughput sequencing. Our data indicate that distance from glacier terminus has large effects on biomass accumulation, community membership, and distribution for both fungi and bacteria. Surprisingly, presence of plants rather than their identity was more important in structuring bacterial communities along the chronosequence and played only a very minor role in structuring the fungal communities. Further, our analyses suggest that bacterial communities may converge during assembly supporting determinism, whereas fungal communities show no such patterns. Although fungal communities provided little evidence of convergence in community structure, many taxa were nonrandomly distributed across the glacier foreland; similar taxon-level responses were observed in bacterial communities. Overall, our data highlight differing drivers for fungal and bacterial trajectories during early primary succession in recently deglaciated soils.
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Canada to ban keeping whales, dolphins in captivity - pseudolus
https://www.cbc.ca/news/canada/hamilton/whales-1.5169138
======
Gpetrium
Zoos can serve as an opportunity for people from different demographics to be
able to see a small sample of what the world has to offer. It can also help
facilitate conservation efforts by allowing people to have direct & indirect
interactions with the animals and professionals in the area, which they would
not have otherwise.
Some people have advised to "Close Zoos and encourage people to see the animal
in nature" without thinking of the unintended consequence of having millions
of people swarming into these animals' natural habitat. If more people were to
see animals in their habitats, it would likely lead to an increase in
pollution, an increase in motor injury to the animals, more dangerous animal-
to-human interaction in nature among many other issues.
If society believes that some animals should not be in captivity at all due to
moral/practical reasons, it is worth asking: What other technologically driven
solutions can be made/used to help people of all demographics experience what
it is like to be in front of X animal? The solution may be to have a moving
replica, a 3D simulator or something entirely different.
~~~
rifung
> If society believes that some animals should not be in captivity at all due
> to moral/practical reasons, it is worth asking: What other technologically
> driven solutions can be made/used to help people of all demographics
> experience what it is like to be in front of X animal
Seems like the perfect use case for VR?
~~~
technovader
Let's solve everything with VR. Throw in some cryptochain as well for good
measure.
~~~
pavelrub
Weird reply. This is precisely a use case where VR in particular is useful.
------
mbostleman
I get all the problems for the animals and not suggesting that they should
continue to endure those problems, but I hate to see the general public's
access to nature further curtailed. The mainstream seems to love wild places
and wild life as long as it's on Youtube yet they spend the entirety of their
own lives in suburbs and retail landscapes with virtually no direct experience
with nature. I wonder how many children's imaginations were broadened over the
years by seeing these beautiful animals up close and because of that how many
ended up in zoology or forestry or whatever.
~~~
braythwayt
I grew up with zoos and aquariums, and I have fond memories of them. But of
course, I wasn't kept in one. And furthermore... Zoos and aquariums are not
nature. They are exhibits in a kind of museum.
If we want people to see nature, we have to preserve actual nature and
encourage people to visit it. Visiting a zoo is not visiting nature, and I
personally worry that equivocating the two is dangerous.
I would not want people to get the impression that as long as we keep a few
breeding pairs of every animal in our museums, there is no need to preserve
places for them to live in actual nature.
~~~
djsumdog
What do you think about national parks? I've been to a few and .. I dunno. I
find it weird we pay to get into a federal park. I feel like the money
exchange encourages them to advertise passes, and draws in more people. These
parks are often overcrowded with so many people filling up parking lots to see
nature.
When you start building paths and roads and hiring rangers, you do make it
safer for people to see these great areas, but you also put a system in place
that's makes it not quite what it was.
~~~
Mikeb85
Can't speak for National Parks in the US, but in Canada they're quite well
protected. Sure, Banff, Jasper and attractions along the highway are built up
(it's kind of the point; have easily accessible attractions which bring in
revenue to pay for real conservation).
But once you get into the backcountry, its pristine wilderness, with a good
number of wild animals. We've certainly been more successful at protecting
bears, wolves, mountain lions and numerous prey animals, than any other
country on earth.
~~~
braythwayt
My favourite National Park is Five Fathoms Marine Park. Where else do you get
to dive pristine shipwrecks in clear freshwater?
(Bring a dry suit, or prepare to put on every scrap of neoprene you can beg,
borrow, or steal. Georgian Bay is damn cold.)
[https://www.pc.gc.ca/en/amnc-
nmca/on/fathomfive](https://www.pc.gc.ca/en/amnc-nmca/on/fathomfive)
~~~
Mikeb85
Had never heard of it. TIL. My favourites are in Alberta: Banff, Jasper, Elk
Island (which has a large bison herd!). Also dreaming of visiting Nahanni
National Park.
------
maxxxxx
Let’s hope this will soon be extended to other animals like bears, mountain
lions and other who have huge ranges they usually live in. They develop a lot
of psychotic behavior in captivity like constant pacing and others. Not sure
if it’s much better but at a minimum they should be kept in large areas like
parks where you then drive through so they have some area to roam.
~~~
gingabriska
What's the good reason for not extending it to cow, dog, cat etc...? Where do
you draw the line?
~~~
Reedx
That's a fair question. Just think about how many cats and dogs are stuck
inside small apartments most of their lives.
~~~
hombre_fatal
Or on a roof/balcony. Living in Guadalajara, I've wanted to put many dogs out
of their misery. Left on the roof as thief-deterrent to go completely crazy.
Our treatment of animals (pets, meat) is one of the indicators of how
primitive we still are as a civilization... or, god forbid, species.
~~~
zokula
The fact that we keep animals as pets and use them as meat indicates that we
are the superior species and by extension we are the most glorious
civilization.
------
blakesterz
"Monday's vote notably impacts Marineland, the Niagara Falls amusement park
and zoo that is considered the last Canadian park committed to keeping
cetaceans in captivity."
Wow, so they passed a national law that essentially targets just a single
park? How often does that happen anywhere? (I know the back story but I never
knew Marineland was the only place... not saying this is wrong or right, just
surprised)
~~~
debacle
I went to Marineland ~10 years ago and it was one of the saddest things I've
ever seen. Very poor wildlife management and obviously exploited orcas. I've
heard it has gotten worse since then.
~~~
jasonlotito
Can confirm. I was there around the same time (2007), and it was sad. My wife
(who grew up seeing commercials to Marineland) had always wanted to go,
because it looked so fun. Was literally the worst part of the trip. She was so
disappointed.
------
vallode
Seems like a move in the right direction but are there any exceptions to this
rule? Surely there are some dolphins being kept in captivity for good reasons
(health, conservation programmes), if such is not the case I don't see much of
a downside to this apart from the obvious impacts on employment in that
industry...
~~~
m-app
From TFA: "The bill has exceptions: cetaceans can be kept in captivity if
they're receiving care or rehabilitation after an injury, or for scientific
research."
~~~
empath75
The scientific research loophole seems like a pretty big one.
~~~
swarnie_
So if you get a couple of marine biologist on your books and pump out a few
papers per year the party can continue?
~~~
Zenbit_UX
You can't make them perform for entertainment regardless of the loophole used
to keep them.
~~~
mcv
It's not hard to think of a couple of research questions that involve them
performing tricks. You might as well invite people to watch the research as it
happens.
(I'm not suggesting that they should do this, just that they will. "Research"
can be an easily abused loophole. Just look at Japan and their whale
"research".)
~~~
ygjb
"Performances" by dolphins at the Vancouver Aquarium for several years have
been feedings, and demonstrating research techniques (e.g. attaching and
removing suction based sensors and tools, demonstrating how the animals have
been trained to allow blood and other samples to be taken safely, etc). I
still maintain my membership at the Vancouver Aquarium because I approve of
pretty much all of their rescue programs, even though the breeding and in
particular the Beluga program has been problematic in the past.
I am not a fan of keeping wild animals in captivity, but I am very much in
favor of the types of rescue programs like those run by Vancouver Aquarium
(and of captive breeding programs for at-risk, endangered, and extinct in the
wild species).
------
75dvtwin
I am happy to see this.
Some wild animals, especially high-functioning ones -- are meant to be seen in
the wild.
If they are in imminent danger, of course -- building city-like habitats to
protect them (whatever a 'city' would mean in their context) -- is more than
appropriate.
We could also invest into building teams of people whose show-business is
around building relationships with animals in the wild, in such a way that
they can periodically visit the team and not be spooked by onlookers.
It takes years, dangerous, and would not always work -- but much more humane
than keeping these creatures in forced captivity.
------
pseudolus
Somewhat on a tangent but the podcast "Undiscovered" featured an episode that
discussed American's evolving relationship with whales and dolphins and how,
in a very short period, they went from being perceived as food and fertilizer
to centerpieces of the environmental movement. It's a great listen [0].
[0] [https://www.wnycstudios.org/story/long-
loneliness](https://www.wnycstudios.org/story/long-loneliness)
------
wk0
Phil Demers, who worked at Marineland (referenced in article), was just on the
Joe Rogan Experience (episode #1297). They discuss this legislation pretty
heavily.
------
Muha_
Yes, it painful for me to look at animals in narrow cages where they slowly go
mad whith monotony. (next - by the Thanos voice) But in general I can't
understand the logic. In the wild, the animal has hard life. It will sooner or
later be injured, sick, starving, and even eaten alive. But these sufferings
are considered as normal because they are "natural". In the well-maintained
zoo, the animals eat, sleep, and a bit bored, but this sufferings are
considered as unacceptable. For billions of years, animals suffered for a
reason: it was evolution. Now biological evolution is complete because it is
displaced by the evolution of civilization. Why do animals have to suffer in
wild nature now? It may happen that our descendants will look at humanism
towards animals completely different: allowing animals to live in the wild
will be considered a crime (like living children unattended).
~~~
uhhhhhhh
Animals have spent billions of years evolving to live in and handle the world
they naturally inhabit. Taking them out of that, putting them in a small cages
where they don't feel safe, they don't understand whats happening. They are
surrounded by things that are threats in the wild, noises they aren't familiar
with, etc..
Putting a wild animal in a cage isn't "boredom", its torture.
> Now biological evolution is complete because it is displaced by the
> evolution of civilization
That's not a true statement.
>Why do animals have to suffer in wild nature now?
Because animals ARE wild/ARE Nature. You can't remove nature from nature.
>allowing animals to live in the wild will be considered a crime (like living
children unattended).
This is... absurd... Animals are not pets, animals ARE wild, they are
dangerous. They are also required for life on this planet to continue. The
ecosystem depends on animals at all levels of the energy/food web for it to
exist and continue and screwing with this on that level would largely ensure
the collapse of the worlds ecosystems.
~~~
Muha_
> Animals have spent billions of years evolving to live in and handle the
> world they naturally inhabit.
Then what about meerkats as pets, for example?
> Because animals ARE wild/ARE Nature. You can't remove nature from nature.
Who say this to you? It was God, animals themselves or some voice of Universe?
There is no one here, only us. We can do what we think is right. If we see
suffering that has no any purpose, we can stop it. What is "purpose" is just
our choice too.
> They are also required for life on this planet to continue.
For what? Now we are life on the planet. Nature has evolved and we are the
result and next step.
>The ecosystem depends on animals at all levels ..
Now we have a new ecology: mankind and Earth.
~~~
uhhhhhhh
>Then what about meerkats as pets, for example?
What about it?
>Who say this to you? It was God, animals themselves or some voice of
Universe?
This is what I learned by studying biology and ecology
>There is no one here, only us. We can do what we think is right.
You're suggesting interrupting a natural ecosystem that is beyond complex,
likely leading to its complete collapse, due to lack of understanding.
You may "think" you're right, but anthropogenic projection and a complete lack
of understanding of how the world works doesn't make your view right, if
anything your an example of someone with good intentions that would utterly
fuck up the world if you were given control
>If we see suffering that has no any purpose, we can stop it. What is
"purpose" is just our choice too.
Suffering is a natural state of existence, we all experience it, it's part of
life, many philosophers would argue a necessary part of life.
>For what? Now we are life on the planet. Nature has evolved and we are the
result and next step.
We rely on a massively complex ecosystem made up of millions of other living
organisms. We are not "the life", we are an example of it on this plane.
Nature is continuing to evolve, we're just one point on a long line of
changes.
>Now we have a new ecology: mankind and Earth.
That is absurd and unjustifiable. Earth's ecosystem is made up of billions and
billions of living things, humans are just one part of it, and one of the most
damaging, destructive, short-sighted living things and we cause significantly
more suffering than anything else.
I would suggest starting with biology and ecology courses, and some history
both geological and human.
~~~
Muha_
> You're suggesting interrupting a natural ecosystem that is beyond complex..
No.We did not understand each other. I'm talking about what we will do when we
completely destroy this ecosystem. May be it will take about hundred years.
> Suffering is a natural state of existence..
Then why do we worry about animals in zoos? We are part of nature too. Then
why do we separate natural and non-natural suffering?
> Nature is continuing to evolve, we're just one point on a long line of
> changes.
Wild nature has no time for this. Evolution requires millions of years. We
will destroy it before anyway. And even if we disappear and let it to evolve
farther, then for what? It has produced conscious cpecies already.
> Earth's ecosystem is made up of billions and billions of living things,
> humans are just one part of it.
Ok. Another point of view: what do you think about the anthropic principle?
I think you equate humans with animals. But that is absurd, because it is the
judgment of man. Animal cannot judge at all. You separate nature and mankind
and then say that it just part of nature. I do'n understand a point.
> I would suggest starting with biology and ecology courses, and some history
> both geological and human.
I think I studied it at school 30 years ago :). Last years I finished with
quantum mechanics and switched to English language (sorry, the hardest subject
for me).
------
rafiki6
Canada should take the opportunity here and offer some funding to develop VR
and AR that can help facilitate the transition away from having animals be
captive...a sort of virtual Zoo. If they aim to build something like that and
offer appropriate funding, I bet it can be a really interesting and
competitive attraction that can be completed in 20 years.
Especially with the death of retail, can you imagine large retail spaces
getting converted into awesome VR parks?
------
tgraham
Do they not still allow quite a lot of whale hunting?
~~~
mc32
I think they allow First Nations to hunt a certain amount —don’t know how that
affects sustainability though; it’s for sustenance.
~~~
SuoDuanDao
First Nations hunting rights typically do not extend to commercial rights
(i.e., first nations can hunt but not sell the meat) so I would be surprised
to learn there's much in the way of whaling still happening nowadays. First I
heard of it still being legal, though I'm not surprised to learn it - treaty
rights are _very_ slow to be renegotiated.
------
spookware
So how do people now see whales or dolphins?
~~~
ygjb
If you want to see Orcas in their natural habitat, take the ferry between
Vancouver and Victoria. I do it frequently and we see Orcas somewhat
regularly. It's not as convenient or predictable, but that much more amazing
when you see them in the wild.
Also, if your very lucky you can walk around the sea wall in Vancouver and
occasionally see Orcas and other aquatic wildlife.
------
tunesmith
Man, I went to a wedding a few years ago, at a big indoor shopping mall with a
connected hotel, in Alberta. This mall had a pool that apparently usually had
dolphins, except they didn't at that time, apparently because "(shrug), they
kept dying" according to someone who lived there.
------
m23khan
animals like Whales and Dolphins should not be kept in captivity. Not only are
they emotionally and intellectually intelligent - they also tend to roam 100s
(in Whales, 1000s) of miles which makes captivity unfeasible and brutal for
these animals.
------
kypro
Is there evidence all these creatures dislike captivity and would prefer
fending for themselves in the wild? Genuinely curious. Not that it means
anything, but dolphins have always seemed happy in captivity so long as they
are being cared for appropriately.
~~~
RankingMember
> It is not a matter of opinion that orca whales, bottlenose dolphins and
> beluga whales die prematurely when kept in captive settings, but rather a
> potent and recurring reality. Marino & Frohoff (2011) show that this is
> especially and most dramatically seen in the orca whale, with males living
> on average 29.2 years in the wild with an observed maximum of 60 years, and
> females living 50.2 years on average with an observed maximum of 90 years.
> Their naturally extensive lifespan is shortened severely when they are
> placed in captive environments, with few orcas living past the age of 20 in
> captivity (p. 3)
> Many cetaceans in captivity develop stereotypies, or unnatural, often
> purposeless behaviors that can be a manifestation of poor mental health.
> Such behaviors include repetitive pacing, swaying, head-bobbing or circling,
> and bar-biting (Cetacean Inspiration, 2011). One of the most prominent
> stereotypies noticed in these whales is an activity known as slide outs. The
> whale will slide out of the water and sit motionless, sometimes for 10
> minutes at a time (Cetacean Inspiration, 2011). This creates safety issues
> for the guests of marine mammal parks like SeaWorld. If a whale did this in
> the wild for too long of a time the weight of the whale could crush its own
> internal organs (Cetacean Inspiration, 2011).
[https://blogs.umass.edu/natsci397a-eross/the-detriments-
of-c...](https://blogs.umass.edu/natsci397a-eross/the-detriments-of-captive-
cetacean-research-2/)
~~~
mcv
Would it be anthropomorphism to consider such a slide out a suicide attempt?
~~~
kekebo
Ric O'Barry, former trainer of the dolphins used for the 'Flipper' TV show
(now animal rights activist) tells a story in the documentary 'The Cove' how
one of the dolphins swam up to him one day, looked him in the eye, took a last
breath and then sank to the bottom of the tank and died [1]. Given that
dolphins have to make a conscious choice for every breath they take gives some
indication for a conscious decision for suicide.
[1]
[https://web.archive.org/web/20110926051048/https://blog.sfga...](https://web.archive.org/web/20110926051048/https://blog.sfgate.com/dailydish/2010/04/23/ric-
obarry-flipper-committed-suicide/)
~~~
misnome
Reportedly also Peter, the dolphin in the Margaret Lovatt research in the 60's
[https://www.theguardian.com/environment/2014/jun/08/the-
dolp...](https://www.theguardian.com/environment/2014/jun/08/the-dolphin-who-
loved-me)
------
pseingatl
Now claim universal jurisdiction to reach anyone who illegally keeps whales,
including US parks. Issue a few Interpol Red notices, make a few extradition
requests.
------
sunkenvicar
Election campaign begins any day now. This is part of a desperate plan to hold
on to power by the Trudeau Liberals. The Conservatives are poised to win
easily so he’s trying to grab votes from the left wing NDP and Green parties.
------
LifeLiverTransp
Why not make water-zoos voluntarily, aka, the animals can return to the ocean,
but can get a free meal & protection at the zoo at certain times? Oh, right,
plastic in the ocean + fishing and dangers.
~~~
andruc
I'm no expert, but can you imagine pitching investors on an idea that involves
selling tickets to see a creature that may or may not ever show up?
------
diveanon
I believe it will one day be possible to use AI techniques to communicate
directly with these animals.
I have often thought about running whale song through a RNN and broadcasting
underwater to listen for responses.
We don't need to go to other planets to find intelligent nonhuman life, it is
already here and we are wiping them out and enslaving them.
Our grandchildren will learn about this genocide in the same way we learn
about the holocaust and conquering of the Americas.
~~~
JoeAltmaier
I'm not so sure. Big brain not the same as 'intelligent'.
A story: every year a Japanese dog food company goes to a certain island
lagoon where dolphins migrate to reproduce. They net and kill thousands and
take them away.
Each year some dolphins escape, inevitably. They swim around for a year, and
then the next year come back (with many other dolphins) to the lagoon, and
likely get netted and killed.
Didn't they remember what happened? Didn't they communicate it to other
dolphins? Don't they care?
I have to conclude either
Dolphins are not smart enough to remember from year to year,
or Dolphins can't communicate with other dolphins in a sophisticated enough way to say "danger! evil here!" which is pretty basic,
or Dolphins are dicks and don't care if other dolphins are killed,
or heck, maybe Dolphins, like Klingons, enjoy the challenge? "Today is a good day to die!"
I conclude that, in none of these scenarios, is there much wrong with killing
dolphins for dog food. Not in a 'killing our sentient brothers!' way.
~~~
codezero
If you spend some time, I bet you can think of lots of reasons a creature
might return to the same place. Many humans engage in self defeating behavior,
should they be made into dog food, or should we empathise with them?
~~~
JoeAltmaier
Without communicating with others to warn them of any danger. So, no dolphin
cares about that? If they don't care, should we?
I think its pretty cut-and-dried, dolphins are nowhere near as bright as
humans.
~~~
codezero
My point is brightness or intelligence shouldn’t be the measuring stick for
compassion for living things.
~~~
JoeAltmaier
Right. But that goes for everything? When are we required to get concerned?
Just mammals? All the way to bugs?
~~~
codezero
There's lots of grey area, and it all ends up being personal preference, but I
think if one makes it a goal to always empathize it's a great starting point.
~~~
JoeAltmaier
Oh yes, the slaughter of dolphins is tragic and wrong. Not because they are
our 'brothers', but because they have value as part of the whole ecosystem.
------
ycombonator
The kid in me says oh no. But this is an applaudable move by the Canadians.
It’s terrible to keep these animals that are used to moving large distances in
glass boxes.
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Disruption of the neurogenic potential of the dentate gyrus in a mouse model of temporal lobe epilepsy with focal seizures.
Adult hippocampal neurogenesis is enhanced in response to multiple stimuli including seizures. However, the relationship between neurogenesis and the development of temporal lobe epilepsy (TLE) remains unclear. Unilateral intrahippocampal injection of kainate in adult mice models the morphological characteristics (e.g. neuronal loss, gliosis, granule cell dispersion and hypertrophy) and occurrence of chronic, spontaneous recurrent partial seizures observed in human TLE. We investigated the influence of a kainate-induced epileptogenic focus on hippocampal neurogenesis, comparing neural stem cell proliferation following status epilepticus and spontaneous recurrent partial seizures. Cell proliferation in the subgranular zone was transiently increased bilaterally after kainate treatment. As a result, neurogenesis was stimulated in the contralateral dentate gyrus. In contrast, the epileptic hippocampus exhibited a strongly reduced neurogenic potential, even after onset of spontaneous recurrent partial seizures, possibly due to an alteration of the neurogenic niche in the subgranular zone. These results show that neurogenesis does not contribute to the formation of the epileptic focus and may be affected when dispersion of dentate gyrus granule cells occurs. Therefore, in patients with TLE, hippocampal sclerosis and granule cell dispersion may play a significant role in disrupting the potential for hippocampal neurogenesis.
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Oxygen bonding in human hemoglobin and its isolated subunits: a XANES study.
The X-ray absorption near edge structure (XANES) spectra of the human adult and foetal hemoglobin, of the isolated alpha and beta chains, in the oxygenated forms, and of the oxymyoglobin and carp oxyhemoglobin have been measured at the wiggler beam line of the Frascati Synchrotron radiation facility. The bonding angle of oxygen molecule at the iron site in these hemoproteins in solution, has been measured using the multiple scattering theory for data analysis.
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[Cloning and sequencing of p35 gene from Bombyx mori nuclear polyhedrosis virus strain Shandong].
According to the 5' and 3' untranslated region sequences of p35 gene from Bombyx mori nuclear polyhedrosis virus isolate T3, a pair of primers was designed employing computer analysis. With the primers,polymerase chain reaction (PCR) was performed and a 1080 bp fragment was obtained from BmNPV strain Shandong. Sequencing result showed that it was p35 gene (GenBank accession number: AY157746), and it included an open reading frame of 900 bp, encoding 299 amino acids with Mr=34.91 kDa and pI=6.40. BLAST analysis indicated that there were seven bases and three amino acids difference between p35 from BmNPV strain Shandong and that from BmNPV isolate T3.
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Q:
JSF - calling FacesContext.getCurrentInstance() in a static context
Am I right in thinking that this may not be the best idea:
private static Application app = FacesContext.getCurrentInstance()
.getApplication();
... or any other call to FacesContext.getCurrentInstance() when you can't be sure that the current thread of execution is due to a servlet request?
The way I understand it, FacesContext.getCurrentInstance() works by assigning the current faces context to the thread (e.g. ThreadLocal variable). The above will probably usually work in a class like a JSF backing bean or JSF component class, since the thread of execution that happens to load the class and instantiates the class members (static variables) is usually going to be a FacesServlet request. But I still don't think it's a good idea to count on it.
Agree or disagree? Ideas? Thanks.
A:
Using FacesContext.getCurrentInstance() during initialization may or may not be a good idea depending upon the context.
I can't imagine a scenario where assigning it to a static var would ever be a good idea, though.
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When you mix the Trailer Park Boys and whisky, what could go wrong?
The Ontario government is taking a second look at plans to start selling the east coast comedy troupe’s rye — Liquormen’s Ol’ Dirty Canadian Whisky — at LCBO stores across the province on Thursday.
While bottles have been sold in Newfoundland, Nova Scotia and elsewhere for over a year, the whisky’s cheeky website has raised eyebrows here over its liberal use of the f-word and advice to start drinking before 10 a.m. with a “six-paper joint” of marijuana.
Word of the online marketing campaign, which includes a drink called the Heavy Metal D---, caught Premier Kathleen Wynne by surprise Monday.
“I didn’t know about this,” she told reporters when asked about the website at a news conference on hospital parking rates. “None of that sounds particularly savoury to me . . . and dangerous in a lot of ways.”
Rock Spirits, a division of the Newfoundland and Labrador Liquor Corporation, which distributes the rye made in Alberta, did not return a call seeking comment.
Rock also handles actor Dan Aykroyd’s Crystal Head vodka, which was initially banned from LCBO stores because of its clear glass skull-shaped bottle.
Later in the day, Deputy Premier Deb Matthews said the Liberal government is concerned about the tone of the whisky’s website, which plays heavily on the Trailer Park Boys’ affection for drink and encourages patrons to join in.
That could conflict with the LCBO’s mandate on the sensible consumption of alcohol and the government is “happy this was brought to our attention,” she added.
“The paramount issue is social responsibility,” Matthews said. “We have to be really careful when we advertise liquor . . . we’re asking them to take another look at it,” she continued, referring to the LCBO.
At around the same time as Matthews was speaking, the liquor board put out a statement saying sale of the whisky will proceed as planned.
“The marketing materials in question were created by the manufacturer of the product. It is not LCBO advertising.”
Makers of products sold at the liquor store are subject to advertising guidelines from the Alcohol and Gaming Commission of Ontario, said the statement from spokeswoman Christine Bujold.
In addition, the LCBO follows the alcohol commission’s guideline in its own advertising, along with guidelines set by the Canadian Radio-television and Telecommunications Commission along with federal labelling rules for products sold on liquor store shelves.
“This includes screening for possibly offensive or misleading wording and graphics, before products are approved for sale,” the statement added.
“Social responsibility messaging is integrated into all advertising, publications and online content created by LCBO, for example showing alcohol consumption as part of a meal and social occasions rather than being at the centre of the activity. Proper serving sizes are always displayed in LCBO advertising to encourage moderation.”
Cast members of the Trailer Park Boys are scheduled to be at the LCBO store on Queen’s Quay for the launch of sales on Thursday morning at 11.
Opposition parties at Queen’s Park also raised concerns about the marketing tactics on the website and whether the LCBO knew what it was getting into.
“It’s fun to have a bit of a joke, but the bottom line is these are serious issues and I get a sense the government really does not have a handle on it,” said NDP Leader Andrea Horwath.
“It makes you kind of get an understanding of why Julian got so tipsy on his little rum and cokes there and why Bubbles, perhaps, was wearing the glasses that he was wearing,” she quipped.
Loading... Loading... Loading... Loading... Loading... Loading...
Progressive Conservative MPP Todd Smith, a native of Moncton, N.B., said hadn’t heard of Liquormen’s or its website before.
“Being a good Maritimer, myself ,I know how popular the Trailer Park Boys are,” he said.
“If it promotes excessive drinking, obviously, that’s a concern . . . . It’s a bad message to send to kids, too.”
Read more about:
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52 Wn.2d 108 (1958)
323 P.2d 658
L.A. HENDRICKS et al., Respondents,
v.
CHARLES H. DAHLGREN et al., Appellants.[1]
No. 34433.
The Supreme Court of Washington, Department One.
March 27, 1958.
Rummens, Griffin, Short & Cressman and Robert F. Utter, for appellants.
Wright, Booth & Beresford, for respondents.
*109 FINLEY, J.
The defendant, Dahlgren Construction Company, was the prime contractor respecting the construction of a state highway bridge in Mount Vernon, Washington. Plaintiff, L.A. Hendricks, owned a Bucyrus-Erie 22-B three-quarter yard shovel, which Dahlgren Construction Company wished to rent for use on the construction project. During the negotiations for the rental of the shovel, it became apparent that, in order to make the machine useful to defendant construction company, it would be necessary to have an extension added to the boom of the shovel and to acquire a jib for attachment to the end of the crane boom. Plaintiffs expended $571.65 in making these changes.
Both parties agreed that the rental for use of the shovel was to be one thousand dollars per month. Defendant Dahlgren claims that there was no understanding as to how long the shovel would be used. Plaintiff Hendricks seems to have taken three positions as to the agreed rental period: (1) In a letter written to the defendant about a month and one half after the contract had been made, plaintiff claimed two months' rental; (2) in their pleadings, plaintiffs sued for two and one-quarter months' rental (based on the actual length of time the shovel remained on the Mount Vernon jobsite); (3) on the witness stand, plaintiff Hendricks asserted that he had been led to believe that Dahlgren was renting the shovel for the balance of the Mount Vernon job (about two months) and for some work on a project at Fort Lewis; Hendricks testified that he understood that defendant construction company would use the shovel for six to eight months in all.
The trial court found that the parties had agreed to a rental period of two months or approximately for the duration of the Mount Vernon project.
[1] In Dickson v. Darnell, 98 Wash. 301, 167 Pac. 937, this court said:
"The contract being oral and its terms disputed, it is elementary that the intention of the parties must be ascertained not only by their testimony, but by considering that testimony in the light of the surrounding circumstances and the purpose of the contract at the time it was made and the *110 conduct of the parties before the dispute arose. These things must be considered as to showing the probability as to what the contract was."
In Leezer v. Fluhart, 105 Wash. 618, 178 Pac. 817, we said:
"The meaning of a contract may frequently be determined by a resort to the doctrine of probability, by answering the question, What is the common sense of it?"
[2] The judge stated in his oral opinion that it did not make sense for Mr. Hendricks to spend over five hundred dollars renovating his shovel in order to rent it for one month, with only a speculative possibility of a longer rental period. He concluded that under the circumstances of this case reasonable men in situations similar to Mr. Hendricks' position would have a basis for believing that the parties had agreed for a rental period of at least two months the period of the Mount Vernon project. A careful reading of the record convinces us that the findings of the trial court should not be disturbed.
One further question is presented in this case. Pursuant to an oral contract with a sewer subcontractor on the Mount Vernon project, the Hendricks Construction Company, using its D-7 caterpillar tractor, covered a sewer ditch and built an access road. The sewer subcontractor refused to pay for this work. Hendricks attempted to collect for the work from the Dahlgren Construction Company as the prime contractor. Dahlgren refused to pay. The trial court awarded respondents judgment on this claim in the amount of $136.
Appellants' argument is that Hendricks delivered material, supplies, or provisions within the meaning of RCW 39.08.020, and that he (Dahlgren), as prime contractor, is not liable for the delivery of materials, supplies or provisions unless the notice requirements of that statute are complied with. Appellants point to the fact that respondents in their pleadings alleged the payment was due for rental of the tractor at a fixed hourly rate. The trial court, however, found that respondents had performed work and labor, *111 which are not within the purview of RCW 39.08.020. Maryland Cas. Co. v. Tacoma, 199 Wash. 72, 90 P. (2d) 226, 123 A.L.R. 399; Sutherland v. Smith, 123 Wash. 518, 212 Pac. 1060. Further, the trial judge found that the work was performed at the special instance and under the direction of appellants' foreman. These findings are supported by the record. Croton Chemical Corp. v. Birkenwald, Inc., 50 Wn. (2d) 684, 314 P. (2d) 622. The reasonableness of the award is not disputed.
The judgment of the trial court is affirmed.
HILL, C.J., MALLERY, OTT, and HUNTER, JJ., concur.
NOTES
[1] Reported in 323 P. (2d) 658.
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Q:
Cannot ls ~/.Trash in the Terminal in Catalina (operation not permitted)
Ever since buying a new Mac, which has forced me to upgrade to Catalina, I cannot view the Trash folder in the Terminal. ls ~/.Trash just gives ls: .Trash: Operation not permitted. So does sudo ls ~/.Trash. According to ls -al ~, the permissions for ~/.Trash are drwx------, and the owner is me. sudo chmod a+x ~/.Trash and sudo rm -rf ~/.Trash both fail with the same error.
Is it possible to view the Trash in the terminal in Catalina?
A:
You have to give the Terminal.app Full Disk permissions in the security settings.
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Wolfram SystemModeler: Modeling Safety-Critical Systems
Wolfram SystemModeler can be used to model safety-critical systems. This course takes a detailed look at an aircraft flap system, showing how component faults can be modeled and how their effect on system behavior can be simulated.
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The reason propane is so popular is because it's a gas at room temperature but liquefies at a relatively low pressure (about 100-150 psi). That makes it easy to store (a thin metal pressure vessel lets you store it as a liquid), but burns as a gas so provides good heat density. Butane is similar but liquefies at an even lower pressure. As others have pointed out, propane and butane sink in air, so are a particular danger aboard boats as a leak will build up in the bilge. Fire is the main danger when that happens. Explosions require a rather specific ratio of fuel to air, and typically require it to be mixed rather than striated with fuel on the bottom, air on top. If the ratio is off, it will just burn (too much air) or simmer (too much fuel) rather than explode.
CNG (methane) remains a gas under pressure. So CNG tanks are typically designed to withstand 1000-5000 psi. They have to be much thicker - think scuba diving tank. This has weight and safety implications. The energy density for a given volume is also much worse than the liquid fuels. Also note that methane is normally odorless. The Gas Company adds the smell you know as the leaking gas smell, and farts smell because of sulfates mixed in with the methane. I would assume CNG sold as fuel also has the smell added.
The liquid fuels - alcohol and kerosene for this application - don't burn as well because they're liquid. You need to do something to increase their surface area to burn enough of it at once to really generate heat. Typically this is done with a wick, but it's not as good as a gaseous fuel. That's why people complain about long cooking times. Gasoline and diesel burned in an engine use either a carburetor or injector to vaporize the liquid to get around this problem. Pressurized alcohol stoves also gasify the alcohol prior to burning to get around this problem. But the lack of surface area (low rate at which it vaporizes) also has an upside - it makes the fuel safer.
Kerosene also has a problem in that it's not as clean burning as the other fuels. Like gasoline and diesel, it's actually composed of a lot of different hydrocarbons, each of which burns differently. So you're more likely to get other compounds than CO2, water, and soot after burning. That's why people complain about the smell.
Electric has a huge efficiency problem. All the fuels listed above are 100% efficient for heating applications. That is, all the energy in the fuel goes into heating up your cookware (before it dissipates into the air). Gas and diesel generators are only about 30% or 35% efficient at best. That is, 30%-35% of the energy in the fuel is converted into electricity. The rest goes into heating up the generator. So if you're using a 1000W electric stove, for every 1000W of heat that makes it to your cookware, about 2500W of heat is wasted heating up the seawater or air cooling your generator. So unless you're on shore power or getting all your electricity from wind/solar, this has huge implications for the amount of fuel burned for a given number of meals. If you do go electric though, I think induction is the way to go. It's more finicky, but it almost completely eliminates the risk of fire due to something flammable falling on the heating element.
Carbon monoxide is a higher energy state than carbon dioxide, so is typically a byproduct of insufficient oxygenation. The fuel wants to burn into CO2, but there's not enough oxygen so it becomes CO instead. As long as you have good ventilation to your burner (the outlets are clean with good airflow) and aren't trying to burn too large a quantity of fuel at once, you shouldn't have a carbon monoxide problem.
This tells you how much of a fuel you'll need to burn to cook identical meals. Lower numbers = more fuel needed; divide by 3.5 for gas electric, 3 for diesel electric. e.g. CNG stored at 5000 psi is 12.9 MJ/liter, so you'll need just about twice the volume of CNG to cook a meal as you would propane (25.3 MJ/liter). An electric stove running off a gas generator is equivalent to about 10.7 MJ/liter, so you'd burn 2.4 gallons of gasoline for every 1 gallon of propane used for cooking. Induction is probably better because it heats the cookware directly, though I'm not sure how much better.
I'm not knowledgeable enough about the day-to-day use of these fuels to comment on their relative safety. But understand that there are a lot of different factors which should go into your decision than just safety.
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PPBP [4-phenyl-1-(4-phenylbutyl) piperidine], a potent sigma-receptor ligand, decreases brain injury after transient focal ischemia in cats.
We tested the hypothesis that administration of 4-phenyl-1-(4-phenylbutyl) piperidine (PPBP), a potent sigma-receptor ligand, during transient focal ischemia would affect early postischemic brain injury. Halothane-anesthetized cats underwent left middle cerebral artery occlusion for 90 minutes followed by 4 hours of reperfusion. Control cats received saline (n = 10). Experimental cats (2 groups, n = 10 per group) were treated with PPBP at a rate of 0.1 mumol/kg per hour (PPBP-0.1) or administered 1 mumol/kg per hour (PPBP-1) intravenously from 75 minutes after initiation of ischemia and continuing during the 4 hours of reperfusion. As measured by the microsphere method, blood flow to the ipsilateral caudate nucleus was decreased similarly in all groups during ischemia. Blood flow to the ipsilateral inferior temporal cortex was decreased during ischemia in all groups but was higher in cats subsequently treated with PPBP at the highest dose, even before drug administration. There was no difference in blood flow to the ipsilateral caudate nucleus or inferior temporal cortex (area of greatest cortical injury) during reperfusion. Triphenyltetrazolium-determined injury volume of the ipsilateral cerebral hemisphere (control, 29 +/- 5%; PPBP-0.1, 17 +/- 3%; PPBP-1, 6 +/- 1% of ipsilateral hemisphere; mean +/- SEM) and caudate nucleus (control, 49 +/- 5%; PPBP-0.1, 39 +/- 6%; PPBP-1, 25 +/- 5% of ipsilateral caudate nucleus) was less in cats treated with 1 mumol/kg per hour of PPBP compared with cats treated with saline. Cats treated with 0.1 mumol/kg per hour had a 45% smaller hemispheric injury volume than the control group without differences in intraischemic blood flow. Recovery of somatosensory evoked potential amplitude was greater in cats treated with PPBP-1 compared with control (control, 18 +/- 11%; PPBP-0.1, 30 +/- 14%; PPBP-1, 54 +/- 14% of baseline). These data indicate that sigma-receptors may play an important role in the mechanism of acute injury in both the cortex and the caudate nucleus after 90 minutes of transient focal ischemia in the cat. Because PPBP afforded protection when administered at the end of ischemia and during reperfusion, sigma-receptors may contribute to the progression of injury in ischemic border regions.
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Men’s Tennis Cracks Top 20 In ITA Rankings
Mar 06, 2013
CAMBRIDGE, Mass. - The Harvard men’s
tennis team continues to climb the national rankings, coming in at
No. 17 in the most recent Intercollegiate Tennis Association (ITA)
poll. Harvard jumped up six spots from its previous season-high of
No. 23 last week.
The Crimson is the highest ranked Ivy League team in the nation,
coming in six spots higher than Ancient Eight foe Cornell (No. 23).
The Ivy League boasts four teams in the top 50, as Columbia (No.
32) and Yale (No. 48) are also in the rankings. The last time
Harvard was placed within the top 20 was March 2012, when it
ascended to No. 16 in the country, coming off wins over San Diego
and San Diego State.
Harvard currently stands at 9-4 on the season and has collected
wins in its last four matches. Harvard placed third at the ECAC
Division I Indoor Team Championships Feb. 15-17, knocking off Yale
and Princeton in the process. The Crimson has also downed two Big
Ten teams so far this spring (Northwestern and Indiana), and kicked
off its dual schedule with a 4-3 win over Notre Dame at the ITA
Kick-Off Weekend.
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Hi all I have been searching for some time and trying to find some guidance on how to do venting calculations on a storage tank.We have a 500m3 (9 metre diameter) tank which has 2 off 6" free vents (vent to atmosphere) product is kerosene a pump which loads products at 2000 ltrs/minand a pump which unloads at 2000 ltrs/min, we wish to add an additional unloading pump which will give us a total of 4000 ltrs/min product movement out of the vessel
how do I check the tank can cope with this product movement without creating a vacuum
what information do I need, to perform a calculation which could verify the in-breathing requirement
sorry if this all seems a bit vague, I will try and answer any queries
First I suggest that you read API 2000. After doing so you will see that you can calculate your breathing, and emergency venting requirements. Then you need to size the vents to be able to flow the required volume at pressure drops that will keep your tank within its working pressure and vacuum limits.
If you continue to use open vents, as opposed to tank vents, then you will have to calculate the vent capacity, using a publication such as TP 410.
I now have a copy of the publications you have suggestedThank you for that they are most helpful
I have from API 200 managed to calculate the requirement for in and out breathing for liquid movement and thermal.
I am finding TP 410 rather confusing though, I wonder if someone could please clarify which is the correct calculation I'm to use for this, at the moment I think it should be equation 2-24, but as stated I am confused by it and not 100% sure its the right one to use.
Maybe I'm just looking for a simplistic solution, what I want to know really is the pressure differential between the tank interior and atmosphere during the pumping operation.As you have probably guessed I'm a bit new to all this Thanks
what I want to know really is the pressure differential between the tank interior and atmosphere during the pumping operation.
In general, to solve a hydraulics problem you must deal with a fluid flowrate, a pressure differential, and a resistance (which is what I'll refer to as the system configuration). Courtesy of API2000, you now have a flowrate. You must now obtain the pressure differential, which in your case would represent something akin to the design pressure of the tank. I hope you are either specifying a new tank (in which case you can specify the design pressure) or you have information about your existing tank's pressure holding capabilities. With this information, you can complete your venting calculations using Crane TP410. Being quite lazy, I would calculate an equivalent length of my vent piping, then divide it into my pressure differential, expressing the result in psi/100ft (or convenient SI units if that's your preference). Then I'd go to Crane page B-15 and pick off the pipe size that results in the just calculated hydraulic loss (or lower). If I understand your problem correctly, you'd be done at this point.Doug
You run into problems looking at Crane's Equation 2-24. That equation is for compressible gas flow through a nozzle or orifice, and requires that you can determine the flow coefficient "C".
Let me add one comment to djack. Be conservative. Piping calculations are just that, so lacking test information, especially into loss coefficients, be on the safe side. Pipe is cheaper than tanks, and life.
Hi Thanks very much for pointing me in the right direction I was most definitely finding this all quite complicated.It still seems to me that there is precious little clear information available on the venting capability and requirement, I now know it is possible to work out thanks to you guys, surely this must be an every day situation,
I read a part of BS 599 (Part 5. Specification for oil storage tanks) (attached) which states
QUOTE
The bore of the vent pipe shall, for tanks over 250 L capacity, be not less than 50 mm nominal diameter and at least equal to the bore of the filling pipe.
Whilst this statement to me offers a logical quantitative approach it by no means clarifies the situation or the requirements and in fact confuses where I think I need to be, and just cap it all if I thought this was difficult trying to find thermal relief information (other than just use a 3/4" line ) is proving a bigger headache x2 than ever
Attached Files
I have seen that same statement in a US spec, I just can't remember which one.
To me that is a "rule of thumb", a good starting point but I still feel that you should do the best analytical evaluation possible in order to have confidence that you have done a proper job. And yes API 2000 is not the best solution, and is most likely very conservative.
It seems that you are on your way to understanding and solving your problem. Best wishes and come back if you have more questions.
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The Trudeau government is distancing itself from Ottawa's $15-billion deal to supply combat vehicles to Saudi Arabia, with Foreign Affairs Minister Stéphane Dion calling the Mideast country's human rights record "terrible" and pointing out that the Liberals did not endorse the transaction.
The minister portrayed the Liberal government as powerless to end the contract, revealing that Canadian taxpayers would likely be forced to pay a big monetary penalty if Ottawa cancelled it.
"The government doesn't approve this contract," Mr. Dion told the Senate on Thursday in a rare appearance by a cabinet minister to answer questions from senators. "The government simply refuses to terminate a contract that has already been approved by the former government. ... This is an important difference."
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Mr. Dion noted he has the authority to suspend exports in this transaction, but offered no indication he might do so. Canada's export control rules call for Ottawa to curb weapons shipments to countries with a "persistent record of serious violations of the human rights of their citizens." Arms exports are forbidden if there is a chance the customer could turn the arms against civilians.
The Trudeau government finds itself in an increasingly awkward position on this deal, one that Ottawa's federal defence export corporation trumpets as the "largest advanced manufacturing contract in Canadian history."
Polls suggest the contract with a country that Freedom House regularly ranks among the "worst of the worst" on human rights has only minority support among Canadians. However, the Liberals are unwilling to take steps to cancel it.
Cesar Jaramillo, executive director of Project Ploughshares, a Waterloo, Ont.-based group that monitors arms shipments, said the Liberals are underplaying Ottawa's power over the export of weapons to Saudi Arabia.
"This isn't a question of the government allowing the contract to stand, as if it were a purely discretionary matter, but of the government applying its own export controls to determine whether the requisite export permits are warranted."
Mr. Dion was grilled on Thursday in the Senate over the Saudi deal by Senator Serge Joyal, who was appointed to the chamber by former Liberal prime minister Jean Chrétien.
Senator Joyal asked Mr. Dion how he could conclude this sale of armoured vehicles does not violate Canada's export control rules. He pointed out Saudi Arabia has an "absymal record" on human rights, metes out lashes to people like writer Raif Badawi, convicted of blasphemy, has a high rate of executions, and treats women as inferior to men.
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The minister said he agreed with the senator's summary of Saudi Arabia, but said Canada could face big fines if the government intervened.
"We are firmly opposed to the terrible human-rights record in Saudi Arabia that you have just described very aptly, and we say it forcefully," he said.
Still, Mr. Dion warned, "if we had to terminate a contract that was approved, there would probably be quite hefty penalties payable by Canadian taxpayers."
The minister said leaving it to another country to supply the Saudis would not improve human rights there.
"What would happen very surely is that the equipment in question would be sold to Saudi Arabia by a country that has fewer scruples, and this would not change one iota the situation of human rights in Saudi Arabia," Mr. Dion said.
The minister did not mention the fact the deal supports 3,000 jobs in Canada over 14 years. Many of the jobs are in London, Ont., where General Dynamics Land Systems, a subsidiary of a U.S. defence contractor, will assemble the combat vehicles.
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Mr. Dion on Thursday insisted the transaction is "between a private company and Saudi Arabia." In fact, the federal government is the prime contractor and is ultimately responsible for the delivery of the armoured vehicles to Riyadh.
The department of Global Affairs must issue the export permits after it has determined there are no risks to human rights in Saudi Arabia, which has dispatched armoured vehicles to help crush uprisings in neighbouring Bahrain and quell dissent in its restless Eastern Province. The Saudis also face fresh accusations of indiscriminately killing civilians in Yemen by air strikes.
With a report from Daniel Leblanc
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Tebow and Te’o are similar in many ways – talented football players, devout believes in Christ, kind, generous and giving. And now, apparently, they are attracted to the same types of women.
“Tim had been in touch with Manti after Lennay passed away in September,” a close friend of Tebow’s told WWN. “He offered his condolences and told Manti that he would do anything to help him through this difficult time in his life.”
But when Tebow learned that Lennay was not dead and that most people in America thought it was all a hoax, Tebow couldn’t believe it. “There’s no way Manti would be duped like that. I think she is real and she just needs more love in her life,” Tebow reportedly told friends.
Tebow then reached out to Kekua on Twitter and in the last week they have become “very close.” According to friends, Tim has fallen hard for Lennay. “She is everything he wants in a woman. She is beautiful, kind, loving and very spiritual.”
Here’s Tebow speaking with Kekua on the practice field.
Tebow has no plans to marry Kekua at this point. “It’s too so0n,” he told friends. But Tebow has sent her a million dollars to help with a new round of leukemia treatments. “Tim is very generous that way,” his friend told WWN.
Tebow is happy with his online love and has even hinted at marrying her, once she recovers from all the negative publicity surrounding Manti.
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WASHINGTON — After denying allegations last month that United States airstrikes had killed civilians in Somalia, the American military said on Friday that an April 2018 attack left two people dead.
The announcement comes after Gen. Thomas D. Waldhauser, the head of Africa Command, ordered a review of all airstrikes conducted in Somalia since 2017.
The internal assessment was prompted by pressure from lawmakers and an Amnesty International report released last month that found evidence of five strikes in Somalia that had killed more than a dozen civilians.
The two civilians were killed in an April 2018 airstrike against the Islamist extremist group Shabab near El Buur, a town in central Somalia. In a statement on Friday, Africa Command said it “found credible evidence” of the deaths shortly after the strike, but the casualties were not reported to senior officials until last week.
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Q:
Splunk: how to select not matching data across two sourcetype
I have following data in splunk in two different sourcetypes
index="xyz" sourcetype="assets"
name
--------
SERVER01
SERVER02
SERVER03
index="xyz" sourcetype="computers"
name
--------
SERVER02
SERVER03
SERVER05
i am trying to fetch data which is not matching in both sourcetypes
name
--------
SERVER01
SERVER05
i tried doing data selection using outer join as mentioned below but seems its not working
index="xyz" sourcetype="assets"
| table name
| join type=outer name
[| search index="xyz" sourcetype="computers"
| table name]
| table name
Please suggest
A:
The stats command can do that. Collect the servers from each sourcetype and count their number. Those with a count of 1 don't match.
index=xyz (sourcetype=assets OR sourcetype=computers)
| stats count by name
| where count = 1
| table name
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mit
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Q:
convergence of series $\sum^{\infty}_{k=1}\frac{3k+1}{k^3+3k}$
Finding whether the series is converge or diverge
$\displaystyle \sum^{\infty}_{k=1}\frac{3k+1}{k^3+3k}$
What i try:
$$\sum^{\infty}_{k=1}\frac{3k+1}{k^3+3k}<\sum^{\infty}_{k=1}\frac{3k+1}{k^3}=3\sum^{\infty}_{k=1}\frac{1}{k^2}+\sum^{\infty}_{k=1}\frac{1}{k^3}$$
Both series are converge using $p$ series test.
So original series is converge
Plesse explain me is my work is right. If not how do i solve it. Help me please
A:
Your proof is fine. You can actually just note that $\frac{3k+1}{k^3+3k}\sim\frac{3}{k^2}$ for a comparison test.
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National Savings Bank (Sri Lanka)
National Savings Bank (NSB), is a state-owned Savings Bank in Sri Lanka. It was incorporated in Ceylon by the National Savings Bank Act No. 30 of 1971 and was granted the status of the Licensed Specialised Bank in terms of the Banking Act No. 30 of 1988. NSB has 255 branches. It also carries out postal banking with the cooperation of 643 post offices and 3,4012 sub-post offices of the Sri Lanka Post.
Head Office: "Savings House"; 255, Galle Road,Colombo 3, Sri Lanka.
Telephone Number : 0094 11 2573008 -15
Call Centre :0094 112 379 379
Fax Number :0094 11 2573178
Past Chairmen
Since 1971, the following were Chairmen of the Bank:
(list incomplete)
Gamini Abeysekera
Harindranath George Dias
M. J. Silva
Muttusamy Sanmuganathan
D.M Swaminathan
Cyril Herath
Upali Gunaratne
S. R. Attygalle
Pradeep Kariyawasam
Aswin De Silva
See also
List of banks in the world
k.k
External links
Category:Banks of Sri Lanka
Category:Banks established in 1971
Category:State owned commercial corporations of Sri Lanka
Category:Sri Lankan companies established in 1971
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Q:
Modal closing when pop up is clicked
I'm making a simple jQuery pop up modal. I know I should just use a plugin but I want to at least understand the mechanics of how it works before using a plugin so im creating my own.
here is the html:
<div id="box">
<div id="modal">
<a href="#" class="close"><div>close</div></a>
<div class="wrapper">
<h1 style="text-align:center">Title Here</h1>
<p style="text-align:center">Do what ever you want here crete a form add an image gallery etc.</p>
</div>
</div>
</div>
<div id="wrapper">
<h1>This is a Very Simple/Lightweight jQuery Modal Pop Up!</h1>
<a href="#" class="reveal">Click Me!</a>
</div><!-- END WRAPPER -->
the css:
#modal{
background-color: #fff;
width: 500px;
height: 300px;
z-index: 50;
position:absolute;
border-radius: 8px;
}
and now the jQuery:
$(document).ready(function(){
// hide the modal on page load
$('#box').hide();
//show modal when the link is clicked
$('.reveal').click(function(e){
e.preventDefault();
pageWidth = $(window).width();
pageHeight = $(document).height();
modalLeft = Math.max(pageWidth - $('#modal').outerWidth(), 0) / 2;
modalTop = Math.max($(window).height() - $('#modal').outerHeight(), 0) / 2;
$('#box').fadeIn("slow").css({
"background-color": "rgba(0,0,0,0.8)",
"width" : pageWidth,
"height" : pageHeight,
"z-index" : "10",
'position' :'absolute',
'top' :'0',
'left' :'0'
});
$('#modal').fadeIn("slow").css({
'top' : modalTop + $(window).scrollTop(),
'left' : modalLeft + $(window).scrollLeft()
});
});
// close modal
$('.close').click(function(){
$('#box').fadeOut("slow");
});
$('#box').click(function(){
$(this).fadeOut("slow");
});
});
here is a jsfiddle so it can be seen in action:
http://jsfiddle.net/dNj4b/
The problem that I am having is that I want the pop up to close only when the overlay is clicked;howver, it closes even when just the pop up box is clicked
A:
Well, in the jsFiddle you posted you have this:
$('#box').click(function(){
$(this).fadeOut("slow");
});
Remove it.
The thing is, your wrapper/outer div that is being used as overlay is #box
$('#box').fadeIn("slow").css({
"background-color": "rgba(0,0,0,0.8)",
"width" : pageWidth,
"height" : pageHeight,
"z-index" : "10",
'position' :'absolute',
'top' :'0',
'left' :'0'
});
and you have a click event handler attached to it firing a fadeout.
EDIT:
To be able to close it just with the overlay use this:
$('#box').click(function(e){
if (e.target.id != 'box'){return false;}
$(this).fadeOut("slow");
});
Demo here
A:
You need to move your overlay from being the wrapper for the modal to just a placeholder tag. It should not be parent of the modal. Click event on the modal will propagate to the click event of the overlay and it evetually closes. Try this way:
Move box out
<div id="box"></div>
<div id="modal"> <a href="#" class="close"><div>close</div></a>
<div class="wrapper">
<h1 style="text-align:center">Title Here</h1>
<p style="text-align:center">Do what ever you want here crete a form add an image gallery etc.</p>
</div>
</div>
Demo
and add these:
$('#box, #modal').hide();
// close modal
$('.close').click(function () {
$('#box, #modal').fadeOut("slow");
});
$('#box').click(function () {
$(this).add('#modal').fadeOut("slow");
});
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Combined treatment of Dunning R3327 rat prostatic tumor with the 5alpha-reductase inhibitor PNU 157706 and the antiandrogen bicalutamide.
PNU 157706 [N-(1,1,1,3,3,3-hexafluorophenyl-propyl)-3-oxo-4-aza- 5alpha-androst-1-ene-17beta-carboxamide], a novel, potent and selective dual 5alpha-reductase inhibitor, was reported to be effective in inhibiting the growth of established tumors in the Dunning R3327 rat prostatic carcinoma model. We investigated the efficacy of treatment with PNU 157706 in combination with the antiandrogen bicalutamide in this prostatic tumor model. Rats with tumor diameters of about 1 cm were treated orally 6 days a week for 9 weeks with PNU 157706 (10 mg/kg per day) alone or in combination with bicalutamide (0.2 and 1 mg kg per day). Animals were killed 24 h after the last treatment, and ventral prostates were removed for testosterone (T) and dihydrotestosterone (DHT) determination. PNU 157706 reduced the growth of established tumors by 39%; bicalutamide proved ineffective at 0.2 mg/kg per day, but reduced tumor growth by 45% at a dose of 1 mg/kg per day. The combination of PNU 157706 with both doses of bicalutamide caused an additive tumor growth inhibition (50% and 64%). Castration resulted in marked tumor growth inhibition (72%). Ventral prostate weight was markedly reduced by PNU 157706 (78%) treatment and by bicalutamide (59% and 77%); combined treatment was as effective as castration. Prostatic DHT content was markedly reduced by PNU 157706 (88%), whereas prostatic T increased slightly (60%). Concomitant treatment with bicalutamide antagonized the T increase induced by PNU 157706 and did not modify the already remarkable suppression of DHT. These data show that the inhibitory effect of PNU 157706 and bicalutamide on Dunning prostatic tumor growth is additive, thus suggesting a possible role of PNU 157706 in the therapy of advanced prostate cancer, in combination with antiandrogens, to provide an effective peripheral androgen ablation therapy with minimal side effects.
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import Foundation
import UIKit
import Display
import AsyncDisplayKit
import SwiftSignalKit
import TelegramPresentationData
import ItemListUI
import PresentationDataUtils
class UserInfoEditingPhoneActionItem: ListViewItem, ItemListItem {
let presentationData: ItemListPresentationData
let title: String
let sectionId: ItemListSectionId
let action: () -> Void
init(presentationData: ItemListPresentationData, title: String, sectionId: ItemListSectionId, action: @escaping () -> Void, tag: Any? = nil) {
self.presentationData = presentationData
self.title = title
self.sectionId = sectionId
self.action = action
}
func nodeConfiguredForParams(async: @escaping (@escaping () -> Void) -> Void, params: ListViewItemLayoutParams, synchronousLoads: Bool, previousItem: ListViewItem?, nextItem: ListViewItem?, completion: @escaping (ListViewItemNode, @escaping () -> (Signal<Void, NoError>?, (ListViewItemApply) -> Void)) -> Void) {
async {
let node = UserInfoEditingPhoneActionItemNode()
let (layout, apply) = node.asyncLayout()(self, params, itemListNeighbors(item: self, topItem: previousItem as? ItemListItem, bottomItem: nextItem as? ItemListItem))
node.contentSize = layout.contentSize
node.insets = layout.insets
Queue.mainQueue().async {
completion(node, {
return (nil, { _ in apply() })
})
}
}
}
func updateNode(async: @escaping (@escaping () -> Void) -> Void, node: @escaping () -> ListViewItemNode, params: ListViewItemLayoutParams, previousItem: ListViewItem?, nextItem: ListViewItem?, animation: ListViewItemUpdateAnimation, completion: @escaping (ListViewItemNodeLayout, @escaping (ListViewItemApply) -> Void) -> Void) {
Queue.mainQueue().async {
if let nodeValue = node() as? UserInfoEditingPhoneActionItemNode {
let makeLayout = nodeValue.asyncLayout()
async {
let (layout, apply) = makeLayout(self, params, itemListNeighbors(item: self, topItem: previousItem as? ItemListItem, bottomItem: nextItem as? ItemListItem))
Queue.mainQueue().async {
completion(layout, { _ in
apply()
})
}
}
}
}
}
var selectable: Bool = true
func selected(listView: ListView){
listView.clearHighlightAnimated(true)
self.action()
}
}
class UserInfoEditingPhoneActionItemNode: ListViewItemNode {
private let backgroundNode: ASDisplayNode
private let topStripeNode: ASDisplayNode
private let bottomStripeNode: ASDisplayNode
private let highlightedBackgroundNode: ASDisplayNode
private let iconNode: ASImageNode
private let titleNode: TextNode
private var item: UserInfoEditingPhoneActionItem?
var tag: Any? {
return self.item?.tag
}
init() {
self.backgroundNode = ASDisplayNode()
self.backgroundNode.isLayerBacked = true
self.backgroundNode.backgroundColor = .white
self.topStripeNode = ASDisplayNode()
self.topStripeNode.isLayerBacked = true
self.bottomStripeNode = ASDisplayNode()
self.bottomStripeNode.isLayerBacked = true
self.iconNode = ASImageNode()
self.iconNode.isLayerBacked = true
self.iconNode.displayWithoutProcessing = true
self.iconNode.displaysAsynchronously = false
self.titleNode = TextNode()
self.titleNode.isUserInteractionEnabled = false
self.titleNode.contentMode = .left
self.titleNode.contentsScale = UIScreen.main.scale
self.highlightedBackgroundNode = ASDisplayNode()
self.highlightedBackgroundNode.isLayerBacked = true
super.init(layerBacked: false, dynamicBounce: false)
self.addSubnode(self.iconNode)
self.addSubnode(self.titleNode)
}
func asyncLayout() -> (_ item: UserInfoEditingPhoneActionItem, _ params: ListViewItemLayoutParams, _ neighbors: ItemListNeighbors) -> (ListViewItemNodeLayout, () -> Void) {
let makeTitleLayout = TextNode.asyncLayout(self.titleNode)
let currentItem = self.item
return { item, params, neighbors in
let titleFont = Font.regular(floor(item.presentationData.fontSize.itemListBaseFontSize * 15.0 / 17.0))
var updatedTheme: PresentationTheme?
if currentItem?.presentationData.theme !== item.presentationData.theme {
updatedTheme = item.presentationData.theme
}
let textColor = item.presentationData.theme.list.itemAccentColor
let iconImage = PresentationResourcesItemList.addPhoneIcon(item.presentationData.theme)
let (titleLayout, titleApply) = makeTitleLayout(TextNodeLayoutArguments(attributedString: NSAttributedString(string: item.title, font: titleFont, textColor: textColor), backgroundColor: nil, maximumNumberOfLines: 1, truncationType: .end, constrainedSize: CGSize(width: params.width - params.leftInset - params.rightInset - 20.0, height: CGFloat.greatestFiniteMagnitude), alignment: .natural, cutout: nil, insets: UIEdgeInsets()))
let contentSize: CGSize
let insets: UIEdgeInsets
let separatorHeight = UIScreenPixel
let itemBackgroundColor: UIColor
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Q:
Out of String Space in classic ASP
We have a classic ASP site that has some pages that do some extreme string concatenation and occasionally generate the "Out of string space" (OOSS) exception. I am fixing the pages either with direct response.write calls or using a StringBuilder class from the ajaxed library. That is solving the problem.
My question is if the OOSS errors affect just that request/response thread in IIS/AppPool or does the OOSS error bring down the IIS/AppPool as a whole? IIS still seems to respond to subsequent requests, but usually we start receiving "Out of memory" errors soon thereafter.
Just looking for some inside knowledge about what OOSS does to the process as a whole and if we should recycle the AppPool immediately or is just the single request affected?
A:
An OOSS error should only take out the thread that was handling the offending call.
One of the causes of the OOSS is low memory. It sounds like you're getting the OOSS error as an indicator of low memory and then shortly after you are receiving the Out of Memory errors elsewhere.
For reference, the causes of the OOSS error are listed here:
Out of string space (Error 14) - MSDN
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Much of the Pakistani Hussein family has settled in London, striving for the riches promised by Thatcherism. Nasser and his right hand man, Salim, have a number of small businesses and they do whatever they need to make money, even if the activities are illegal. As such, Nasser and his immediate family live more than a comfortable lifestyle, and he flaunts his riches whenever he can. Meanwhile, his brother, alcoholic Ali, once a famous journalist in Pakistan, lives in a seedy flat with his son, Omar. Ali’s life in London is not as lucrative in part because of his left leaning politics, which does not mesh with the ideals of Thatcherism. To help his brother, Nasser gives Omar a job doing menial labor. But Omar, with bigger plans, talks Nasser into letting him manage Nasser’s run down laundrette. Omar seizes what he sees as an opportunity to make the laundrette a success, and employs an old friend, Johnny – who has been most recently running around with a gang of white punks – to help …
Rarefilm.net specializes in finding the rarest movies ever made. Movies from all over the world, from those which have had a limited and local release to those only released decades ago on VHS, TVrips and, finally, those that have never been released commercially and you’ve been searching for years. They can be silent films, police movies from the thirties, noir movies from the forties, 50’s musicals, early masterpieces, political films, musicals, documentaries, short films and so on. We take requests. It is enough that they are rare and difficult to access.
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Thursday, February 11, 2016
Concentration camp survivors voiced indignation on Wednesday at an Austrian prosecutor's statement that it was justifiable for a far-right magazine to call people who were liberated from the Nazi camp at Mauthausen a criminal "plague."
An article in the July/August edition of Die Aula said that description applied to a significant number of freed inmates, saying they committed a range of crimes nearby after Nazi guards fled at the end of World War Two.
"The fact that a non-negligible portion of freed prisoners became a plague on people is deemed by the judiciary to have been proven and is only disputed today by concentration camp fetishists," Die Aula's article said.
Prosecutors in the southern city of Graz initiated criminal proceedings against the author on accusations of Holocaust denial and inciting hatred, but later dropped the case.
"It is plausible that the release of several thousand people from the Mauthausen concentration camp presented a burden for the affected areas of Austria," the prosecutors' office said in an explanation of its decision signed by one official and made public by a parliamentary procedure last month.
"It cannot be ruled out that, in the context of the liberation, criminal activities ... were engaged in by those freed," it added. "Criminals were (indisputedly) among those imprisoned."
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Table of Contents
Praise
Title Page
Dedication
Introduction
one - reduce stress to increase vitality
my introduction to stress
the toll of stress
types of stress
two - understanding the thrive diet
raw and low-temperature cooked foods
alkaline-forming foods to pH balance the body
one-step nutrition
nutrient-dense whole foods will keep you satisfied
whole foods for complete nourishment
determining common food sensitivities
eliminating biological debt
lifestyle tips to complement the thrive diet
applying the thrive diet
recalibration: ease into it
getting started on the thrive diet
three - the thrive diet for a healthy environment
the energy requirements of food production
protein production: a significant environmental strain
soil quality
why the thrive diet is less demanding on the environment
what can we do?
four - exercise for lifelong health
exercise: getting started
proper nutrition boosts exercise's positive effects
nutrition before exercise
nutrition during exercise
nutrition immediately after exercise
alkalizing foods and exercise
exercise-specific recipes
five - staple foods for the thrive diet
vegetables
legumes
seeds
pseudograins
fruit
oils
nuts
grains
next-level foods
additives
six - meal plans for the thrive diet
shopping list
appliances needed
traveling and the thrive diet
the meal plan
the thrive diet 12-week meal plan
week 1
week 2
week 3
week 4
week 5
week 6
week 7
week 8
week 9
week 10
week 11
week 12
seven - recipes for the thrive diet
my recipe philosophy
herbs
soaking and sprouting
variations
recipes
appendix
glossary
resources
references
recipe index
subject index
Copyright Page
Praise for Brendan Brazier's
_**Thrive**_
"Brendan Brazier tells a very important story, one that is vital for the thousands, even millions, of individuals who train for athletics only to unnecessarily harm their body and therefore performance through poor nutrition. _Thrive_ is a must read."
—T. COLIN CAMPBELL, PH.D., best-selling author of _The China Study_
" _Thrive_ is an authoritative guide to outstanding performance, not just in top-level athletics, but in day-to-day life. Written by one of the world's leading authorities on nutrition for professional athletes, it brings sports enthusiasts to their peak and helps everyone—athlete or not—to recover from stress and feel their best. This book sets aside the myths that have held many people back, and provides a state-of-the-art program for top health."
—NEAL D. BARNARD, M.D., president, Physicians Committee for Responsible Medicine and author of _Dr. Neal Barnard's Program for Reversing Diabetes_
" _Thrive_ is packed with invaluable information that can assist anyone at any level."
—BRUNY SURIN, Olympic gold medalist (4 x 100 meter relay, Atlanta 1996), fourth-fastest human ever
"There is only one way to be happy in later life and that is to avoid the degenerative illnesses that inevitably come from eating a standard diet. Brendan Brazier's _Thrive_ will increase the micronutrient density of your eating style and enable you to live longer, live healthier, and thrive."
—JOEL FUHRMAN, M.D., bestselling author of _Eat to Live_ and _Eat for Health_
"Brendan's knowledge is second to none. I read _Thrive_ and was enthralled that after reading so many books and meeting with so many experts, Brendan was able to explain his thoughts on nutrition in such a clear and insightful way. My _Thrive_ copy rests alone in the kitchen, tattered pages stained with beet juice and hemp oil. I only hope my competition doesn't read this book until after I'm done competing."
—SIMON WHITFIELD, Olympic gold medalist, Sydney 2000 and Olympic silver medalist, Beijing 2008
"Ironman triathlete Brazier is proof that you can compete as a vegan; his 'whole foods' diet uses more parts of the plant than processed, refined foods. As a result, it is more nutritious and more fibrous, which is good for digestion and filling one up with fewer calories. . . . Ideal for dieters who want to reduce their carbon footprint and get healthy at the same time." _—Library Journal_
" _Thrive_ is a life-changing book! The nutrition approach that Brendan lays out for you is amazing in its own right, but he has backed it all with powerful facts. If you want to reduce stress, feel great, eat well, and attain your healthiest you ever, get this book!! I recommend _Thrive_ to all my athletes, clients, and friends."
—JON HINDS, founder and owner of Monkey Bar Gymnasium, former NBA strength coach, advisor to MLB and NFL teams, and trainer to Hollywood stars
"Quite possibly the most life-changing book you'll ever read. For maximizing fitness and vitality, _Thrive_ has no equal."
—ERIK MARCUS, founder and publisher, Vegan.com
"Like the nutrient-rich whole foods he advocates, Brendan Brazier's _Thrive_ is filled with powerful information that will forever change the way you address life's daily speed bumps. Whether professional athlete or weekend jogger, if you are serious about improving your health or athletic performance, you owe it to yourself to listen carefully to Brazier's advice for controlling the negative stresses of 21st-century living, while learning how to grow stronger from life's beneficial challenges."
—JOSEPH CONNELLY, founder and publisher, _VegNews_ magazine
"During my fifteen years in the strength and conditioning industry, I've read just about every nutrition book that's come down the pike. Not too many of them, however, has had the lasting impact that _Thrive_ has. Because of what I learned from Brendan, I have completely revamped my own nutritional program and in my mid-thirties, I'm feeling and performing better than ever. More importantly, I've started using his recommendations with all of my high-level athletes, and they are setting new personal bests and recovering faster than ever before. I can't say enough good things about _Thrive_ and honestly believe that every athlete, trainer, or coach owes it to themselves to read it."
—JASON FERRUGGIA, author of _Fit to Fight_ and chief training adviser to _Men's Fitness_ magazine
" _Thrive_ has revolutionized the way I go about fueling my body and helped push me to a higher level of performance and workout recovery. The guidelines in _Thrive_ work to help maintain your body's optimal health level, whether you're a world-class athlete, a nine-to-fiver, or a stay-at-home mom. Brendan gives you his years of knowledge in diet and athletic achievement in an easy-to-read, fully digestible form. There's no other resource like it out there."
—MAC DANZIG, elite UFC fighter and Ultimate Fighter 6 Champion
**Brendan Brazier** is a professional Ironman triathlete and creator of VEGA, an award-winning whole food, plant-based, nutritional product line widely available in natural and health food outlets. A two-time Canadian 50km Ultra Marathon Champion, he is a renowned speaker and sought-after presenter throughout North America. In 2006, Brazier addressed the United States Congress concerning the significant social and economic benefits that can be achieved by improving personal health by means of a plant-based diet. Named one of The 25 Most Fascinating Vegetarians by _VegNews_ magazine, Brazier is a guest lecturer at eCornell in New York and has appeared on ABC, NBC, and Fox News. He lives in Vancouver, Canada.
_To Lynn, Seymour, and Stanley_
introduction
The Thrive Diet grew out of necessity. At the age of 15, I decided that I wanted to become a professional athlete. My goal was to ultimately be a professional Ironman triathlete. Consisting of a 2.4-mile swim, 112-mile cycle, and a 26.2-mile run (a marathon), Ironman triathlon racing is not the easiest way to make a living. But it appealed to me. I enjoyed outdoor exercise, hard work, and a challenge, so why not make a career out of it?
As you can imagine, I needed to dedicate a huge amount of time and effort to training for this event. As I got more serious about training and pursuing my goal, I searched for ways to improve my performance. Not wanting to reinvent the wheel, I looked at how other athletes were training.
What immediately stood out to me was how little their training programs varied. From the top pros in the sport right down to the average performers, the variations in their workout routines were only slight. Taking training out of the equation, then, what then allowed some athletes to improve at an exceptional rate, while others became stagnant or made only modest gains? What separated the top athletes from the average? As I found, there are only two prime components that make up an athlete's routine: training and recovery. Often referred to as stress and rest, both elements are of equal importance, yet usually only one gets attention—the training.
While training programs are meticulously plotted and each workout is planned in detail, little thought is given to recovery. We know that recovery occurs when the body is at rest, but, as I learned, there are varying states of rest that are not well understood. Maximizing the quality of rest is key. Removing other forms of stress from the body during times of rest will speed the rate of recovery. In doing so, the athlete will be better physiologically prepared for the next workout and therefore will benefit from it more. It was the recovery that needed to be my prime focus, not the training.
After reading many articles and speaking with a wide variety of top professional athletes in both strength and endurance, I found that the major variant among athletes was diet. They ranged from very poor to pretty good. So did their performance: The better the diet, the better the recovery rate. But what constituted a good diet? What were the best foods to eat for recovery and which ones should be avoided? Which foods helped the body function in a reduced state of stress so that it could recover faster?
My focus, which had begun on training, now shifted to recovery and, more specifically, diet. I tried different diets, not restrictive ones, as is a common theme of many diets, but supposedly performance-enhancing ones. I tried high-carbohydrate, grain-based, low-fat, low-protein diets, and low-carbohydrate, high-fat, high-protein diets, and several others that fell in between. Although learning the basic principles of the various diets was helpful, I couldn't find any one diet that really gave me the edge I was looking for.
Then I tried a diet that was considered at the time to be a novelty. It was the earlier 1990s and diets that did not consist of meat and dairy products, regardless of their other parameters, were usually dismissed immediately, especially by athletes. But I tried this completely plant-based diet. After about two weeks, I began to think its critics were right—I felt terrible. General fatigue, local muscle soreness, low energy, constant hunger—I experienced it all. But why? What caused this to happen? Discouraged but also intrigued, I became an even stronger believer in the powerful effect nutrition has on the body. If the pendulum could swing this far to one side, it must be able to swing the other way equally as far.
The resistance from others in the athletic community to a strictly plant-based diet also intrigued me. I was told by several trainers and coaches that I would need to make a decision: I could either eat a plant-based diet _or_ I could be an athlete. Being a naturally curious person, I decided to find out for myself: Could I be a top-level athlete on a plant-based diet?
I turned to medical journals, applied dietary studies, and health and nutrition publications to learn more. I developed a good theoretical understanding of the subject, but would such a diet work in practice? It was at this point that I began to experiment, to make myself the test subject of a plant-based diet, with the goal being nothing short of optimal health and vitality.
Knowing that training is little more than breaking down muscle, I figured that what rebuilds that same muscle must be a major factor for recovery and therefore quicker improvement. If I was able to recover from each workout faster, I would be able to schedule them closer together and therefore train more than my competition. I would improve faster. As I suspected, food was the answer—high-quality, nutrient-dense, alkaline-forming, easily digestible food in proper proportions (I learned that last part later). I experimented with a few self-created "performance diets" in an attempt to minimize recovery time between workouts. I began to use my body as a dietary barometer of sorts, based on the knowledge that the sooner I was ready to train again after a workout, the better my diet was. What made some foods speed recovery while others delayed it, sometimes significantly? Nutrition has a dramatic effect on recovery—that was unmistakable. Now I needed to determine what foods were best and why, and what their common denominators were. This would not be an easy task. As with endurance training itself, it could not be rushed. An in-depth experiment of this magnitude would need time. And I made time for it. I began 17 years ago.
Over the course of several years, I started to see a pattern—a series of common denominators began to emerge. The characteristics that rendered some foods highly valuable to the body while others registered as near worthless or actually stress-causing were beginning to present themselves. These former would become the basis for the Thrive Diet.
I then developed a series of test recipes and a week-long meal plan based on foods with the characteristics I found valuable. The result was astounding. Not only did my recovery time plummet but my energy level, strength-to-weight ratio, and endurance shot up. It was several years in the making, but here it was, the basis for the program. Applying the principles, I concocted a blender drink packed with nutrient-dense, plant-based whole foods, which I drank daily.
The year was now 1996 and I was 21. With this program intact, I started training more—because I could. I was recovering at an unprecedented rate. At this point, I realized that my goal of racing Ironman triathlon professionally _was_ realistic. Just two years later, in 1998, I began my professional career. The speed at which my body was able to adapt to this type of all-encompassing training was my most impressive achievement. I attribute these exceptionally fast gains to the detailed attention I paid to my diet.
Over the years, the core parameters of the diet have not changed, having withstood the test of time. That's not to say that the diet has not evolved—it has. I've added new foods to the nutrition program once they have passed the recovery test and also been validated by published research.
What I realized next would become one of the most important implications of the diet. That the diet helped speed my recovery was great, but on a broader scale, there was so much more to be realized. Indeed, that recovery time between workouts could be significantly shorter was itself an indication of far more. On the cellular level, this diet was able to speed the renewal of muscle tissue. That meant that following this diet would actually help the body regenerate more frequently, suggesting that it could help reduce biological age. (I discuss this aspect in detail in Chapter 2.) There was more though: A major determinant of rate of recovery is stress level. The more stress placed on the body, the slower recovery will take place. When my external stress stayed at a constant level and the only variable was what I ate, it became clear to me that my plant-based diet helped reduce stress simply through better nutrition. This concept became the premise of the Thrive Diet. In Chapter 1, I expand on this, explaining the different forms of stress.
The implication that this diet could reduce stress was significant. Stress is now understood to be the root cause of many diseases and other health ailments. Obesity, fatigue, poor digestion, and trouble sleeping are often symptoms of stress. Since the average North American is plagued by stress of varying types, the stress-reducing premise of the Thrive Diet is the ideal solution for staying healthy in our modern-day world. This diet was no longer just for high-level athletes—it was suitable for all people, no matter their activity level: By helping reduce nutritional stress, and thereby overall stress, the Thrive Diet is beneficial for everyone. In fact, the Thrive Diet will potentially eliminate up to 40 percent of the total stress on the average North American's body.
I discuss nutritional stress in detail in Chapter 1, but, in short, _nutritional stress_ is the term used to describe the body's stress response to food that is void of nutrition and/or foods that require a large amount of energy to digest and assimilate—refined, unnatural ones. Nutritional stress has the same damaging physiological effects as other kinds of stress. With modern-day demands and a diet based on refined foods, the average North American's body is under as much stress as that of a professional endurance athlete. Although the source of stress may be different, the need to curtail the negative effects is the same. Stress may be the cause of many health problems, but the good news is that we have control over what we eat and can prevent and reverse many health problems simply by eating a diet that alleviates nutritional stress. That is exactly what I developed the Thrive Diet to do—to get us healthy at the core.
The Thrive Diet aims to:
• reduce biological age,
• increase life expectancy,
• help reduce body fat and maintain lean muscle,
• increase energy without coffee or sugar,
• increase strength and endurance,
• improve productivity,
• improve mental clarity,
• improve sleep quality,
• reduce sleep requirements,
• improve resistance to infection,
• quicken recovery from exercise,
• reduce or eliminate sugar cravings,
• increase desire to excel.
In addition to the Thrive Diet's health benefits, it's easy on the environment. In Chapter 3 I explain how the diet is structured to use as few resources as possible, making it one of the most environmentally friendly diets possible. Environmental preservation translates into higher quality food, which directly affects those who eat it.
In Chapter 4 I explain the value exercise has on regeneration and renewal. I cover what foods are optimal to fuel a workout and which ones are best to be eaten after exercise for quick recovery. Exercise-specific recipes that I've made for myself for years are included.
Chapter 5 is a list and description of the main foods in the diet, and Chapter 6 is a 12-week meal plan that will help you get started on the Thrive Diet. You may choose to follow the meal plan exactly, or simply use it as a general guideline. Along with soaking and sprouting instructions for seeds, nuts, and legumes, you'll find the recipes for the meal plan in Chapter 7. These include recipes for cereals, energy bars, smoothies, burgers, salads, dressings, and much more.
I have also provided an appendix detailing the vitamins, minerals, and other nutrients and food components involved in a healthy diet, as well as a glossary of terms I use often in the book. The Resources section at the back of the book lists companies that make high-quality base ingredients that you can use to make the Thrive Diet recipes.
With this book as your guide, you will be well on your way to reaping the rewards of higher quality living. By applying the principles of the Thrive Diet, you will create the fundamental foundation of health. No step is too small; each aspect of the diet that you embrace will directly translate into meaningful results. Start slow and build.
one
reduce stress to increase vitality
Stress is something that we are all familiar with—our modern world is a breeding ground for it. Yet, many of us aren't aware of how expansive its reach can be and just how deeply it can affect every aspect of our life. Simply put, stress is anything that causes strain. Mental or physical, and regardless of origin, stress, with its far-reaching consequences, affects everyone in some way. The sources of stress in modern life are many; everything from pollutants in our drinking water and poor nutrition, to relationship concerns and job dissatisfaction, to overexercising or underexercising—all are stressors.
Stress is like fire: When controlled and used for a purpose, it serves us well. Left unbridled, it can consume us. In amounts that our body is capable of adapting to, certain stresses are beneficial. Exercise, for example, is a stress. Exercise and then rest, and your body will grow stronger. However, stress has become, now more than ever, a real threat to our health and livelihood, often overwhelming us and, in some cases, even controlling us.
Located on top of the kidneys, our two adrenals are small triangular glands that play a large role in the body's response to stress. During times of elevated stress, regardless of its source, the body's adrenal glands kick into action, secreting the hormone cortisol into the bloodstream. Cortisol is sometimes referred to as the "stress hormone" for the simple reason that its release is triggered by stress.
Because of the release of cortisol in reaction to the onset of stress, our body actually gains energy. We become more alert, our strength may increase, and we are able to process information more quickly and react slightly faster than usual. This is an innate defense mechanism. Drawing on its primal roots, our body assumes that if it is stressed, it must be in danger. By summoning its hormonal resources to temporarily improve strength and reaction time, the body will improve its odds of getting out of a prehistoric bind—early humans, for instance, would have had increased odds of survival when confronted by a predatory animal. Not enough nutrient-supplying food would have also been perceived as a stress to early humans and therefore a threat to survival. The threat would register, evoking the same hormonal response. Greater strength and more energy would have improved their ability to search for food.
The threats to early humans may have been more immediate threats than ours, yet our stress-response mechanism today remains much the same. In modern Western society, rarely is it put to its original use of self-preservation. Our daily threats pale in comparison to being attacked by an animal or having to scour long and hard for food. But although our threats may be less dire, they are greater in number—far greater—and cumulative. Since our primal response to dealing with threats is outdated, stress slowly eats away at us. In fact, our stress-response mechanism worsens the situation because of its _overreaction_. Wanting to protect us when we are confronted with stress—to get us out of even the slightest bind—our adrenal glands release cortisol to spring us into action. Our adrenal glands are taxed daily, even hourly.
Of course, the amount of cortisol released varies, based on the body's perception of the severity of the stressor. But reacting frequently or overreacting to an event as mundane as working overtime is in itself stressful, and as such, stress-producing. Cortisol will eventually "eat away" at the body by breaking down muscle tissue. And while cortisol stimulates us to deal with an apparent threat, regular stimulation brings about fatigue: Since our adrenal glands were not designed to be used as often as they are today, they become overworked, resulting in exhaustion. Adrenal burnout, as it is commonly referred to, is today a widespread problem.
Many, if not all, of our modern-day health problems are caused by stress. Obesity, fatigue, mental fog, sleep disturbances, digestive problems, prematurely wrinkled skin, depression... the list goes on. If stress, and therefore cortisol, remains elevated, several problems arise to hamper our body's smooth functioning. One is that the body shifts fuel sources. Instead of burning fat as fuel, a stressed person's system will burn carbohydrate in the form of sugar, and the body begins to store the body fat instead of using it for energy. Stress-free people are fat-burning machines. Stressed people, on the other hand, burn and in turn crave carbohydrates. And cravings themselves are a form of psychological stress, as I discuss later in this chapter.
Stressed people do not burn body fat as fuel as efficiently as do those who are not stressed.
Stress can also cause hormonal imbalance. When cortisol levels change rapidly, the hormone's symbiotic relationship with other hormones is altered. Hormone imbalance may, for instance, affect electrolyte function, reducing the body's ability to stay adequately hydrated. This results in muscle cramping in the short term and, if neglected, wrinkled and less elastic skin. When the body has difficulty maintaining optimal fluid levels, the delivery of nutrients to its cells is compromised. This leads to a host of problems—basic malnutrition being the most obvious. Even if the diet is ideal, the nutrients are of little use if they don't get distributed. Hormone imbalance can also cause slowed mental ability and impair the delivery of messages from the brain to other parts of the body, slowing movement.
Another health concern that regularly crops up as stress mounts is the inability to sleep soundly. We have all likely had difficulty falling asleep after a traumatic event, or perhaps even after taking on a new, uncertain project at work. As you probably suspected, high cortisol levels are again to blame. And lack of sleep further raises cortisol levels. It's a vicious circle: The body has an increased need for sleep at heightened times of stress yet is unable to get it.
# **my introduction to stress**
I learned a lesson the first year I decided to compete in longer races. It was the spring of 1997. I gradually, but significantly, increased my training mileage, by about 10 percent per week. The first few weeks I didn't experience any problems; everything felt good. But as the months wore on and spring became summer, I found that as my rate of exercise increased, my quality of sleep decreased. This was strange. I had assumed that the more exercise I did, the more tired I would be and the better I would sleep. I continued training as usual. As the weeks passed, the quality of my training declined and I developed a greater appetite.
I was putting my body under a great deal of physical stress. As a result, my cortisol rose to a level that adversely affected my sleep quality. Cortisol levels, if elevated high enough, inhibit the body's ability to slip into the deep sleep state known as delta. It's in the delta phase that the body is best able to restore and regenerate itself. Taking longer to reach delta shortens the time spent in this phase if the total sleep time remains the same. Therefore, to achieve the same restored effect, the body needs to sleep longer.
To maintain the quality of my training sessions, I had to sleep almost an extra hour each night. By doing so, I got my season back on track and was able to retain my desired level of training. At the time, I didn't realize the cause and so treated the symptom, allowing myself to sleep longer. This method worked but, as I understood later, was far from optimal. Reducing the amount of training would also have treated the symptom, but that too was a far from optimal solution. At the time, my nutrition program was adequate but certainly not great. Some of the stress I was experiencing was certainly nutritionally based. Had I nourished my overworked adrenal glands with high-quality whole foods, my sleep quality would have improved enough to get me back on track.
An even more mysterious situation occurred the following year, my second of full-time Ironman training. I was putting in 8- to 10-hour training days, but despite performing 40 hours of exercise per week, I began to slowly accumulate body fat. Not much, about a pound per week, but it was noticeable, and the extra weight was decreasing my strength-to-weight ratio. How could this be? Was I simply eating too much, more than I could burn? Succumbing to this conventional way of thinking, I tried what most people do to lose fat: I cut back on the amount of food I ate. After a few weeks of consuming less, the situation was even worse: I gained fat faster, plus fatigue was now a real concern.
As it turned out, the cause of this fat accumulation was also the cause of the previous year's compromised sleeps: stress. In this case, physical stress—more than my body could deal with. Had I trained the optimal amount, an amount that my body could recover from, I would have remained lean. As I later learned, the amount of training I was doing stressed my body to the brink. The result was that my cortisol levels were chronically elevated for two months—long enough to gain noticeable body fat.
My adrenal glands were exhausted and my hormonal health sharply declined. Unaware of this, I had reduced my nutrient intake at a time when stress on my body was already extremely high, and so exacerbated the problem. Nutritional stress was now again also an issue. Had I eaten nutrient-rich whole foods instead of less food, I would have helped my body recover from the demands of training. In essence, I would have remained leaner by eating more.
Stress, including not being adequately nourished, results in the accumulation of body fat.
My diet at the time consisted primarily of complex carbohydrates, with a modest amount of protein and almost zero fat. A diet rich in essential fatty acids, like those found in whole flaxseed and hemp foods, would have provided the extra fuel my body needed to function more efficiently, thereby reducing stress.
As I found, even physical stress in the form of overexercising can cause fat to accumulate, so it's no wonder that stress from other sources is a catalyst for obesity. The body perceives not eating enough nutrient-rich foods as stressful. So, yes, there are situations when _eating more_ will _reduce_ your body-fat percentage. The quality of your diet, however, is paramount. The Thrive Diet is based on nutrient-rich whole foods. Their nutritional stress-reduction properties will help you spend more time in the delta phase of sleep and help you achieve an ideal body weight. Eating only nutrient-rich foods will lead to permanent lower body fat.
If your goal is to lose body fat, ask yourself why it is that you have more body fat than you want. Are you overweight because you consume more calories than your body's activity level can utilize? If so, then a reduction in total calories consumed will help. However, if you are one of the many people who have tried a wide array of diets with only marginal success, it's time to get to the root of the problem. The guidelines in this book will help you minimize nutritional stress to optimize health. After that is accomplished, your body fat will decrease. That is, with the Thrive Diet, it is not necessary to specifically target body fat.
# **the toll of stress**
Initially manifesting as fatigue and weight gain, stress, if untreated, can lead to much more serious conditions. Now accepted as one of the leading causes of illness, stress has been shown to precipitate many diseases. The ability to weaken the immune system is one feat stress is renowned for, and compromised immune function leaves the body susceptible to sickness.
Have you ever noticed that when you work to meet a deadline—as the pressure mounts and stress rises—sickness is _least_ likely to strike? Then, once you've met the deadline, you get sick. Or perhaps a day or two after a long, taxing race, illness sets in. The body is capable of rising to the occasion in a stressful environment; indeed, the more stress, the better the performance—short term. But when the project is finished and the stress is alleviated, the body _lets_ itself get sick. We are equipped with a mechanism that is quite effective at warding off infection until we rest. It assumes that our immune system will be better able to deal with sickness when we are resting and relaxed than if we are in the midst of a pressing time, and it's right. From this, you might conclude that high stress all the time is the solution. Not so. The severity by which the immune system is suppressed is directly linked to the duration and intensity of the stress. Meaning, the longer the body is stressed, the greater is the potential for a big problem.
The body can tolerate only a certain amount of stress; there is a finite amount it can cope with. Strain beyond that point manifests itself in various ways. The first indications that the body is stressed beyond its ability to cope are relatively mild: fatigue, sleep disturbances, and mental fog. If stress overload is more severe, significant weight gain, intense food cravings, and depression become the telltale signs that stress has overwhelmed the system. If these symptoms are not dealt with, if they are allowed to become chronic, the chances of developing a disease such as type II diabetes, fibromyalgia, or even cancer greatly increase.
## nutrition and cognitive ability
It continually surprises me how little credence many people place on nutrition's role in achieving and sustaining mental health. As I discuss in Chapter 2, the impact of high-quality food on the reconstruction of cellular tissue cannot be underestimated. The quality of this reconstruction is heavily dependent on the building blocks we make available—as with all other body parts, the brain is sustained and nourished by the food we eat. Constantly orchestrating countless calculations and assessments in just milliseconds, the brain is responsible for keeping us safe. It is in our best interest to keep it healthy.
Amino acids, found in unrefined protein, are our body's prime construction foods. Essential fatty acids are also vital for healthy brain construction and function. Glucose and fructose, two sugars found in fruit, are the brain's preferred source of fuel. I discuss all these nutrients later in the book.
Another important role nutrition plays in brain function involves our blood cells. Our blood cells serve several purposes, including distributing nutrients throughout the body and aiding digestion. Although many parts of the body require blood to function properly, blood is drawn to the part of the body where it is needed most. When we eat poorly digestible refined foods, extra blood is drawn to the stomach to help digestion. Because the blood is drawn away from parts that also require it, other bodily functions are slowed. You may have noticed after eating a large, heavy meal that your energy dwindles, that your body slows down. Try concentrating on something that requires considerable thought—it's difficult. The brain cannot get the blood it needs to function optimally. Not enough blood in the head means not enough nutrients to the brain, and since red blood cells carry oxygen, a heavy meal deprives the brain of oxygen as well. It's no wonder people have trouble concentrating after a big meal. In Spain, it is common to take a nap after lunch. Lunch is that country's heaviest meal of the day. The Spanish don't fight it; they know the body needs to work hard to digest, so they give themselves a break and allow themselves time to recharge. One of the benefits of eating whole, unrefined foods, like those featured in the Thrive Diet, are their low impact on the digestive system and other biological functions. Those who eat according to the Thrive Diet will have a greater ability to think clearly after consuming a meal.
## cravings
One reason why people become overweight is because they eat too much of the unhealthy types of fat. Why do people crave fat? Fat helps numb the receptors in the brain that regulate emotional responses; that is, eating foods high in fat will help diminish certain unwanted feelings—at least in the short term. The best way to stop fat cravings is to eliminate the cause of the sadness, and that's easiest done once mental and physical well-being is achieved. The Thrive Diet meal plan will get you on your way.
Too much stress can result in depressed, low moods. In response, the ever resourceful brain attempts to self-medicate. Cravings are the first sign of this. To understand why our brain behaves this way, we again need to look to our primitive roots, to a time when forms of sugar could be found _only_ in nutrient-rich fruit. Early humans craved sweet foods, just as we do, yet these cravings were satisfied exclusively by eating fruit. When stress goes up, so does our need for high-quality nutrition. Fruit provided it for early humans: The brain "assumed" that sweet meant nutrition in the form of fruit. However, most sweets that people eat today—in the form of refined carbohydrates and processed sugars—are nutritionally empty.
A sweet tooth also helps us maintain a positive outlook: The modern brain craves sugary or refined starchy foods (those foods whose fiber has been removed and therefore whose sugar component of the carbohydrate is relatively high) because they release serotonin, a chemical found in the brain's pituitary gland. The release of serotonin has a powerful elevating effect on our mood. Continually low levels of serotonin can lead to chronic fatigue and clinical depression. People who have a regular supply of serotonin being released into their bloodstream feel better, and are therefore more productive and feel less stressed, than those with low levels of serotonin. Serotonin is plentiful and free flowing when stress is low; however, as stress rises, serotonin production declines. Cravings for sugary or starchy food are most likely an attempt by the brain to make it "feel" better. This is why such foods are referred to as comfort foods—they are the foods that are craved after a particularly trying day. Ice cream and donuts, which are high in the sugar required to produce the subconsciously desired serotonin hit, are common comfort foods. Giving in to these cravings will satisfy the brain, but this satisfaction is short-lived. And so you eat more serotonin-releasing foods, which eventually leads to more stress, since these refined carbohydrates offer very few nutrients—not having enough nutrients in our diet is a form of nutritional stress and therefore produces a stress response. Simply by having lower levels of cortisol (meaning less stress), the body will naturally produce more serotonin. Natural light and healthy food are the best ways to naturally raise serotonin.
When our thoughts are uncontrollably occupied by the perceived need for something, that is a craving. Craving specific foods preoccupies the brain, making it less able to focus on anything else: The mental clutter created by cravings causes the brain to be less functional. Some people even consider cravings mentally unhealthy. Albert Einstein was rumored to have worn the same clothes every day. His reasoning was simple: He didn't want to have to _think_ about what to wear. Einstein knew that he needed his brain to focus on his ground-breaking work, not day-to-day living. It has also been reported that, for the same reason, Einstein purposely did not remember his phone number—just more mental clutter.
Stress and in turn food cravings create mental clutter, decreasing the brain's ability to perform to its full potential.
Having specific food cravings hampers ideas from flowing freely: If these cravings are constantly part of our mental functioning, meaning the brain is focused on getting something at the chemical level, it makes sense that the likelihood of having ideas "just hit us" is reduced. It's like having a radio constantly on—even if it's at low volume, no matter how hard you try, you can't completely tune it out. If free-flowing thoughts cannot coexist with mental clutter, then new ideas, innovations, and ways to solve problems, generated by the subconscious, will not present themselves as readily or manifest as clearly. The path to an uncluttered mind begins with stress management, and diet is the number one consideration.
# **types of stress**
Many people complain of symptoms of stress, and some even consult a doctor or other practitioner about them. You may notice that your energy level is down, yet you are also having trouble sleeping; that your tolerance is lower—small things irritate you—and you're having trouble making even minor decisions. These are all typical signs of stress. Typically, the advice we receive is to not engage in as many stressful activities—"Don't work as much" or "Slow down and take more time for yourself." Following such advice is one way to reduce stress. However, doing so also reduces productivity, which can actually _contribute_ to stress: The last thing a high achiever wants to hear is that he or she should slow down.
It's easy to say, "Reduce the amount of stress in your life and you'll be healthier." While this is generally a true statement, it's too broad. Instead, "select" your stressors; cultivate the beneficial ones and eliminate the unbeneficial. All stressors can be classified into one or more of three categories: uncomplementary, complementary, and production. It is possible to greatly reduce stress and its debilitating effects without reducing productivity; in fact, productivity will _improve_ if the right stressors are removed. Energy improvement, ability to recover from exercise quickly, and a healthy body weight are just a few of the benefits of removing uncomplementary stress.
## uncomplementary stress
_Uncomplementary stress_ is the term I use to describe anxiety that produces no benefit. This type of stress should be eliminated or at least reduced as much as possible, since there is nothing to be gained by it. A chief goal of the Thrive Diet is to reduce uncomplementary stress.
**Breakdown of Stressors**
**Common Sources of Uncomplementary Stress**
It's estimated that as much as 60 percent of the average North American's total stress can be categorized as uncomplementary. That's a huge amount, particularly given this stress's debilitating effects, with no payoff to its host. Environmental stress accounts for roughly 10 percent of all uncomplementary stress. Air pollution, on the rise in urban areas especially, is a significant factor in environmental stress: We are breathing air laced with toxins. The abundance of internal combustion engines in vehicles poses the most immediate air-quality threat in urban centers. On a broader scale, inefficient food production and the transportation of this food is the biggest threat to air quality and environmental health as a whole. I discuss food production and the environment in detail in Chapter 3.
Psychological stress accounts for about 20 percent of total uncomplementary stress. This kind of stress is generally self-imposed, and some people are more prone to it than others. Worrying about future events that are in no way controllable, such as the weather, is a mild form of psychological stress. Setting unrealistic goals and then failing to meet them is a common cause of psychological stress. Feeling generally unfulfilled, dissatisfied, or criticized are yet other forms. It's been shown that those who regularly receive unconstructive criticism from a person they care for develop a weakened immune system because of their elevated stress. (Interestingly, criticism received from strangers or people who the recipient of the criticism does not like has little if any effect on immune function.)
Here's another example of psychological stress. A friend recently had the flu. He got sick, he says, from "being stressed and getting rundown." Later he joked that he got the virus from his computer. In effect, that _is_ what happened. His computer became contaminated with a virus, which erased the hard drive—and all his files. As you can imagine, my friend experienced psychological stress from this event. The stress weakened his immune system, and his body became vulnerable to infection—in this case, the flu. So, while the computer did not literally pass on its virus, it did have an effect on his immune system, paving the road for a biological viral attack.
Nutritional stress, for the average North American, is by far the greatest source of uncomplementary stress, accounting for approximately 70 percent of it. _Nutritional stress_ is a relatively new term. It is simply defined as stress created by food because of its unhealthy properties. This definition is far-reaching, encompassing most food many of us consider staples. And while this definition is accurate, it is not complete—nutritional stress is much more than just unhealthy food. _Not_ eating the right foods can cause nutritional stress: Not eating _enough_ natural, unprocessed foods rich in vitamins, minerals, enzymes, high-quality protein, fiber, essential fatty acids, antioxidants, and good bacteria (probiotics) is a major source of stress on our bodies. Without these nutritional building blocks, the body lacks the components it needs to regenerate completely and effectively. The result is a weaker, less resilient body and, of course, more stress. The Appendix covers nutrients in detail. I explain why they matter and how you can ensure that your diet is rich in them. I also explain how their inclusion in your diet will dramatically reduce total stress.
The absence of healthy food in the diet is a form of stress.
Regular consumption of nutrient-dense whole foods supports cellular regeneration, which rebuilds new body tissue. This process is vital for every aspect of health and vitality. Nutrient-dense whole foods are those that have not been refined and stripped of their value during processing. Fresh fruit and vegetables, unrefined hemp, flaxseed, quinoa, sprouted nuts, seeds, certain seaweeds, algae, and some types of grains are all examples of such foods. The whole-food recipes in this book, along with the 12-Week Meal Plan (see page 167), will get you going on making whole foods part of your daily diet.
But let's first get back to that common cause of nutritional stress, the overconsumption of refined food. Much of it is consumed in the form of fast food and convenience food—indeed, prepared meals that need only be warmed in the microwave have gained immensely in popularity as North Americans become increasingly busy. Refined, denatured, or fractionalized, these foods are not naturally complete—parts have been removed during processing. White bread is a good example. White flour is made from wheat that has had the germ—the fiber- and mineral-dense part of the wheat—removed from the grain, leaving it nutritionally void. Unlike whole foods, refined foods offer little in the way of nutritional value; they are often simply empty calories. Usually high in refined carbohydrate and harmful types of fat, refined food has no place in the Thrive Diet.
The regular consumption of processed food has been linked to numerous cases of compromised health. The typical North American diet, for instance, has been linked to the development of food sensitivities and food allergies. It has also been shown that many allergies precipitate cravings, making "standard" foods harder to eliminate from the diet. Over time, these eating habits wear down the body's endocrine system, the glandular system that secretes hormones into the bloodstream to regulate bodily functions, and, in turn, our organs' ability to function efficiently. Nutrient deficiencies develop and premature signs of aging reveal themselves. General muscle stiffness and lethargy are sure to follow, and sickness is more likely. Often shrugged off as part of the aging process, symptoms such as these are _not_ natural in a middle-aged person: They are a direct result of stress, most of it nutritional. The slowing rate at which the body regenerates at a cellular level is biological aging; the speed at which _that_ transpires, however, depends on diet. Combining the destructive nature of a largely refined-food diet with other common stressors and allowing these stressors to continue to the point at which they are chronic paves the way for many ailments—high blood pressure, blood sugar control problems, and elevated blood fats such as cholesterol among them. The immune system will become severely compromised, and this will likely lead to recurrent infections and serious conditions such as chronic fatigue syndrome or fibromyalgia.
In addition to its negative physical effects, uncomplementary stress has been shown to have a significant adverse effect on the psyche and motivation. Scientists now believe that will power is finite; its supply can become exhausted at the hands of excess stress, most notably uncomplementary stress. A person's desire to achieve is closely tied to stress level. That came as a surprise to me. I had always thought that motivation was simply a personality trait—that a person either did or didn't have drive. While personality is a factor, it now seems that there is more to it than that. Regardless of the desire to excel, if a person is forced to deal with mounting stress, that stress can cause motivation to flicker or extinguish altogether.
To use an analogy of a car, will power is burned like fuel. As gasoline is to the internal combustion engine, will power is to stress. Each time the car meets a headwind, it burns more fuel. The greater the resistance, the greater the fuel consumption. If a person is dissatisfied with her workplace—the hours, the lack of aptitude required, and the paycheck all become a source of discontentment. She will be required to "burn" will power to cope with her situation. Having to push herself to get through each workday, she will arrive home, her motivation exhausted. Even minor challenges will appear great. It's important to understand this. Many people believe that those who have trouble obtaining their goals are lazy or simply not motivated. Yet, it might well be that stress is extinguishing their drive; it is stress that is standing between them and their goals, not lack of ability or fortitude.
I can't overemphasize the importance of enjoying your livelihood: You can't be discontent for that many hours of each day and expect to be healthy in other aspects of your life. Even if only subconsciously, your determination will be eroded and making changes, even those as simple as dietary ones, will be a challenge. The Thrive Diet requires fewer biological resources—less expenditure of energy digesting—and therefore won't place stress on the body. Plus, it is highly nourishing, which is itself a stress-reducing quality. Less uncomplementary stress translates into more drive, and drive is the catalyst for change. Following the dietary principles of the Thrive Diet will have a snowball effect: The body will begin to adapt to the changes, thereby reducing its stress level, which in turn will pave the way for even greater progress.
Uncomplementary stress depletes motivation, making even small challenges seem daunting.
Food production is also a big culprit in nutritional stress. Conventional farming involves the ongoing use of chemical fertilizers, herbicides, and pesticides on food crops. Unlike organic farming, conventional farming employs chemical dustings to discourage insects and rodents from eating the crops. If a pest deterrent—poison—is sprayed on both the crops and the soil, there is a good chance it will find its way into our food. Designed to kill small pests, pesticides when consumed by humans can at the very least cause a reaction from the immune system as it attempts to defend the body. People with suppressed immune function will likely experience even more of an impact, sometimes succumbing to sickness.
Ground water seepage is a concern, too. Will the pesticides, having made their way into the soil, eventually end up in the water supply? According to some experts, this is exactly what is happening: Municipal drinking water supplies have tested positive for agricultural runoff. Drinking water that contains pesticides will obviously have an adverse effect on our immune system and health.
As destructive and prevalent as uncomplementary stress is, its positive aspect is that we have control over it. Understand it and take steps to eliminate it, with the Thrive Diet as your guide.
## complementary stress
I call the right amount of stress to stimulate renewal and instigate growth within the body _complementary stress_. Exercise is a form of complementary stress. Essentially nothing more than breaking down muscle tissue, exercise is the best way to stimulate regeneration of the cells.
Have you ever noticed that those who exercise regularly look younger than those who don't? Although we have no control over our chronological age, our biological age is within our control. Biological age refers to the time that has passed since body cells last regenerated. When exercised, the body must regenerate its cells more rapidly than when idle. Depending on activity level, six to eight months from now our bodies will have regenerated nearly 100 percent of their tissue at the cellular level. This new tissue will literally be made up of what we eat between now and then. The body of an active person is forced to regenerate rapidly; therefore, it consists of more recently produced—younger—cells, making for a younger body.
Exercise is also complementary in its ability to raise the body's tolerance to physical activity. If a person exercises regularly and is in fair shape, everyday physical activities will not produce a stress response. This is significant. Here's why. If someone who exercises regularly walks up a few flights of stairs, for example, the strain from doing so will be far below what the body is accustomed to enduring in a workout. The strain on the body from ascending the stairs will not even be noticeable, meaning no stress response. Cortisol, the body's stress-fighting hormone, will not rise, and the immune system will not in turn decline. A fit person who engages in even minor physical activity will be less likely to succumb to ailments than will a person who does not exercise consistently.
Similarly, people who jog on a regular basis experience no stress response from walking and very little from running slowly. Conversely, the body of a person who does not exercise regularly will perceive minor physical activity as a strain, and this will trigger a stress response. This is something to be mindful of when beginning an exercise program. Until the body has adapted to the higher level of stress, the immune system will be vulnerable. (Avoiding contact with people who have a virus until your body has adjusted to the higher level of exercise is a good idea.)
The right balance of exercise strengthens us, both mentally and physically. Exercising the optimal amount (which is determined by your ability to recover and deal with other stresses) will strengthen the body as a whole. Gains include improved muscle tone, a reduction in body fat, increased strength-to-weight ratio, improved immune function, clearer thinking, and better sleep quality. Exercise creates a complementary circle: It activates the natural healing and regeneration process of the body.
Ironically, complementary stress can arise when uncomplementary stress is no longer tolerable and so positive change is instigated. When stress reaches a point that it can no longer be suppressed, dealt with, or tolerated, it begins to motivate and prompt action; change _must_ transpire. Mild dissatisfaction in the workplace, for example, is among the least healthy of long-term situations. Since it is usually bearable on a day-to-day basis, it is often tolerated—sometimes for years. The cumulative effect of this daily mild discontent is stress-related health problems. However, when job dissatisfaction reaches the point at which it is no longer tolerable, action for change _will_ occur. Like a slow leak in a car tire, you may tolerate it, refilling the tire with air as needed. Yet, if the tire were to rip open, making driving impossible, you would change it immediately. Many people put up with things that are unpleasant but tolerable, rather than changing them; their situation needs to become unbearable before they take action. So, in effect, an unbearable job is better than one that is simply dissatisfying, since it will be the catalyst for change.
## production stress
Production stress is the stress created when you strive to achieve a goal. Ranging from physically demanding training sessions for an athletic competition or working overtime on an important project to sorting out family problems or taking a calculated risk, production stress is not something to shy away from. Sometimes referred to as the "high achiever's syndrome," production stress, as its name implies, is an unavoidable by-product of a productive life, a necessary part of modern-day success.
My production stress, when racing Ironman triathlons professionally, was physical—it was the at-times-unhealthy amount of exercise that I had to do in order to improve as an athlete. This physical production stress differed from complementary stress in the sense that it was actually in excess of what was healthy. The 35 hours of weekly training required to be competitive takes its toll on the body. Before I could undertake this type of training, I had to build a platform of optimal health to support it. However, during that intense training, it was no longer about health but performance—such is the nature of competitive sports. Although the immune system weakens and cortisol levels rise, to engage in this kind of activity for short periods has a payoff. In my case, it was greatly increased fitness and the ability to race at a high level. I had to, however, reduce all other stressors as much as possible to accommodate the augmented physical strain that came with the training load. And, as you may have guessed by now, reducing nutritional stress was the biggest component.
But, as I've mentioned, production stress is not limited to the physical. Working tirelessly on a sedentary project can be equally demanding and equally rewarding. Production stress can be viewed simply as achieving. For example, working tirelessly on a project at work or school can undoubtedly be a strain, yet on completion, you have a product. Whether a tangible one as a result of work or simply more knowledge from study, it is something that you did not have before you _worked_ for it. Whatever the circumstances, bringing on production stress by way of striving to achieve something and getting rid of the uncomplementary stress is a sound strategy that I recommend to anyone.
A certain amount of stress is an inevitable component of achievement.
## stimulation
One type of stress can be categorized either as production or uncomplementary stress, depending on how it is used. It is stimulation. Whether for work, school, sport, or any other activity, it is sometimes in our best interest to summon energy through stimulation. When the adrenal glands are stimulated in order to achieve something that could not be done, or done as well, without this stimulation, the stress that results can be classified as production stress.
Here's an example of a sensible way to use stimulation as production stress. An athlete who has recalibrated his diet (I explain how to do this in Chapter 2) by eating a clean diet and abstaining from stimulating foods such as refined sugar and coffee drinks a cup of yerba maté (a South American herb) tea before a race. The caffeine in the yerba maté will stimulate his adrenal glands, improving his endurance and helping him achieve a better performance than he might otherwise achieve. This will also bring about greater fatigue within a day or two, and that's fine. At the time of the race, the athlete simply borrowed energy from the future to fuel his performance. Extra fatigue a day or two later will be a small price to pay for his performance. The same holds true for those trying to get more done at work. Stimulation can enable them to achieve more in the short term.
However, if this borrowing strategy is used too often, it will lose its effectiveness and simply become another form of uncomplementary stress. To be effective, the strategy can be used only a few times a month, once a week at most, for those times when a boost would really be beneficial. Ideally, you would rarely, if ever, need it; the Thrive Diet is structured in such a way that there will be no desire or need to borrow energy.
If stimulation is used when it will not help you achieve something of value, it is an uncomplementary stress. I consider coffee drinking an uncomplementary stress. I view it as a form of credit, similar to shopping with a credit card. You get energy now that you don't actually have, but you pay for it later—when the "bill," or fatigue, hits. (Simply drinking more coffee to put off the inevitable is like paying off one credit card with another: It will catch up with you sooner or later.) You'll most likely pay a high interest rate as well, needing more time to recover than if that energy had not been borrowed in the first place. This is the beginning of a vicious circle. In the next chapter, I provide strategies to recalibrate the body, and in doing so, get maximum energy simply from eating natural food.
At a Glance
• Stress is the root cause of most ailments, both minor and major, in the North American population.
• About 40 percent of the average North American's total stress can be attributed to diet.
• Excessive stress can have a negative psychological effect and can be responsible for specific food cravings and mental clutter.
• Improved diet is the number one way to reduce overall stress.
• Complementary stress can build physical strength and improve motivation.
• Once diet is improved, production stress can be embraced, and productivity will therefore be enhanced.
two
understanding the thrive diet
The Thrive Diet is basic, and its parameters are simple. As you've just learned, uncomplementary stress is the biggest threat to our well-being. Unfortunately, its avoidance is near impossible in Western society. However, we do have the ability to take our health into our own hands and by doing so live a high-energy, sickness-free, rewarding life.
The word _health_ is thrown around quite freely these days. However, the word really does embrace all that we physiologically and psychologically can aspire to. If we all had a high level of health, we would all be at our ideal body weight, none of us would have food cravings, we would all sleep soundly, we wouldn't rely on stimulating foods to give us energy, and we would always be able to think clearly and rationally. Yet, few of us are in this situation. One of the reasons is because we often treat the symptoms of each ailment as it crops up, while ignoring its cause.
Simply put, the Thrive Diet is about getting to the root of the matter. Symptom-treating programs have risen in popularity over the past several years because of the speed at which results can be seen, and treating symptoms has become the excepted approach for many. While it's true that short-term results can be achieved by dealing merely with the symptoms, long-term sustainable satisfaction is rarely if ever achieved. The Thrive Diet will likely not produce noticeable result as quickly as some symptom-treating methods. However, the Thrive Diet _is_ a platform for long-term success. It is a healthy, well-balanced diet, with a focus on long-term sustainability. Those who eat a healthier diet are healthier: They are close to their ideal body weight, they have more energy and more motivation, and, quite simply, they get more out of life.
The Thrive Diet treats the root cause of the problem.
Results that you can expect from the Thrive Diet include:
• improved ability to burn body fat as energy,
• better sleep quality, therefore less needed,
• elimination of junk-food cravings,
• reduced body fat,
• less joint inflammation,
• improved mental clarity,
• eliminated need to rely on stimulants for energy,
• improved ability to build lean muscle tissue,
• quick recovery from exercise,
• reduced cholesterol level,
• stronger bones,
• better skin quality.
_**high net-gain nutrition is the key**_
The first and most general guideline of the Thrive Diet is to make high net-gain foods a cornerstone of your diet. The _net gain_ of food is the term I use to describe the energy and usable sustenance that our body is left with once the food has been digested and assimilated. The body gets energy from food by way of nutrients. The more energy the body must expend to digest, assimilate, and utilize the nutrients in the food we give it, the less energy we are left with. As I mentioned earlier, the Thrive Diet was designed to reduce stress. For nutritional stress to be minimized, efficiency of digestion and nutrient assimilation must be maximized. Essentially, what high net-gain eating does is eliminate excess work for the body. And as you know, work without benefit equals uncomplementary stress.
Unfortunately, most foods in the average North American's diet require almost as much energy to assimilate as they contain. They therefore have an extremely low net gain. The nutritional value of food stated on the food packaging label refers to what is in the food—not what the body actually gets from it. The digestion process requires energy, a large portion of which is expelled as heat. People who eat a standard North American diet, one that includes many processed foods, burn a significant amount of energy digesting it. Similar to an incandescent light bulb that throws off heat inadvertently when producing light, the substantial amount of heat created and expelled during digestion translates into a significant net energy loss. Bodies that constantly operate at a high temperature are simply not operating efficiently. Energy used digesting the food is turned into heat that is then expelled into the environment. As heat escapes the body, so does energy. Had energy not been lost through this process—if it had been conserved through greater digestive efficacy—it might have been used as fuel for other body functions or fabrication of new cellular tissue.
Because high net-gain foods are more easily digested, you may notice that your core body temperature drops slightly when you follow the Thrive Diet. During the colder winter months, in particular, this will be noticeable. While much healthier and a testament to an efficient body, a lower temperature may take getting used to.
We can all benefit significantly from a body that retains energy by operating more efficiently, and the advantage for athletes is particularly great. Starting with a lower core temperature provides a larger "window" in which to operate. When physical intensity rises, so too does body temperature. By starting at a lower point, the athlete will be able to generate a greater intensity before reaching the maximum temperature that the body can efficiently function under. That is, a lower operating temperature translates into the ability to perform more work before experiencing fatigue. Here's an example: If two runners were running side by side and one's core temperature was a degree lower than the other's, she would be farther from her body's maximum temperature. This would allow her to speed up, running ahead of the other runner while exerting no more effort. Also, being farther from maximum temperature means that her body, and therefore heart, do not have to work as hard, allowing her heart rate to stay lower. A lower heart rate means that less energy is being expended to maintain physical workload, and therefore her endurance is improved.
I am often asked how I am able to gain and maintain strength and lean muscle, and have an abundance of energy for high-performance training, while eating fewer calories than most people. One of the most important factors is that I select food with the net-gain concept in mind rather than by the conventional calorie-counting method. Let's consider white bread. In the old days, when dining out, I would wolf down the French bread typically served before the meal. My stomach would be physically full, yet I would still be hungry. Since white bread is void of any useful nutrients, my body wanted me to continue eating despite that I felt full. To digest, assimilate, and then eliminate the white bread requires a large energy expenditure. The net energy gain from it is very low. If the bread is buttered or if a spread containing trans fat is added, the result can be a net energy loss.
In today's hectic, fast-paced world, we are inundated with nutrient-deficient foods. Consumed mostly for convenience sake, processed and refined foods have led us to a decline in health and to elevated medical costs. Because of their absence of usable nutrients, we find we have to consume more and more of these foods to fill ourselves up. Thanks to their high refined sugar and calorie counts, we have become an obese, energy-depleted society.
A calorie is defined as a measure of food energy. It might seem logical, then, to assume that the more calories consumed, the more energy our body is supplied with. Of course, we know this is not the case, otherwise people with the highest energy would be those who eat at fast food restaurants. By simply consuming more calories, we are not guaranteed more energy. Many conventional nutrition books would have us believe that if we expend a certain amount of energy, it can be quantified and replaced. They suggest that by simply adhering to calorie counts, with no consideration of other factors, we can accurately gauge the amount of food we need to consume to maintain low body weight and high energy. But it doesn't work that way.
Several years ago, before I had created the Thrive Diet, I did try to gauge my caloric intake requirements based on my activity level and body weight. Eating about 8000 calories on heavy training days, the number of calories I determined I required, I usually needed a rest day soon afterward. I realize now that a large part of my need for the rest day was not so much to recover from the energy expended during training as to recover from the energy expended digesting all that food. I ate lots of starchy, high-carbohydrate foods such as white pasta and bread. Roasted nuts, usually in the form of peanut butter, were also a large part of my high-calorie yet low-nutrient diet. These are hard for the body to digest and assimilate and have little to offer in terms of nutrients, and so I was robbing myself of energy with every bite.
I also discovered that there were several other ways in which standard foods cause the body to be in a constant state of elevated stress. Fortunately, as many problems as conventional foods can cause, high net-gain foods can alleviate.
I found that by consuming more easily assimilated foods, I could conserve a large amount of energy, therefore reducing stress in my body. There are two main reasons for this. First, foods in their natural, nutrient-dense state can be digested and assimilated with less energy expenditure than processed, refined foods. Second, when more nutrient-rich foods are present in the diet, the body does not have to eat as much as if it were fed less nutrient-rich foods. In addition, when the body is fed the nutrients it needs, the brain turns off the hunger signal. And so, the need to continually consume, a state many people who subsist on a refined-food diet experience, ceases, and not as much needs to be eaten and digested. And since, as I noted above, the digestion and assimilation process for many processed foods is an exceptionally large energy draw, cutting out such foods will immediately translate into a net-energy surplus, meaning more usable energy. And with this extra energy, the body will likely choose to improve immune function and quicken restoration of cells damaged by stress—essentially, anti-aging activities.
Once I realized the value in nutrient density, assimilation, and absorption of food, I began eating in terms of net gain, rather than to calorie-consumption guidelines. I focused on consuming nutrient-dense, easily assimilated foods. As a result, my recovery rate has significantly improved. I no longer need an extra day to recover from eating copious amounts of conventional food. Enhanced by increased efficacy, my body now pools its retained energy resources to more quickly recover from muscle damage associated with training. Today, I consume about 30 percent fewer calories than I did just two years ago, yet I have more energy—by means of conservation, rather than consumption.
Instead of feasting on refined foods, I now consume whole foods almost exclusively. Raw, alkalizing, enzyme-intact foods have become the foundation of my diet. Switching my main carbohydrate source from refined starches to whole fruits and vegetables was my starting point. In doing so, the majority of my energy needs, once obtained primarily from carbohydrate, are now being met by a wide variety of fruit, complemented by pseudograins. Although commonly referred to as a grain, pseudograins are actually seeds. Higher in protein, fiber, and trace minerals than grains, pseudograins are also gluten-free. The ones I use most frequently in my recipes are amaranth, buckwheat, and quinoa.
The consumption of nutrient-dense foods reduces the stress response and allows the body to conserve energy, to be used as fuel and building blocks.
And so, as I said earlier, the cornerstone of the Thrive Diet is high net-gain foods. It's that simple. By eating more high net-gain foods, your energy will rise, body fat will decrease, mental clarity will be enhanced, and cravings for refined foods will fade. The Thrive Diet is designed to be easy to follow and stick to. I believe that strictly imposed parameters, though they may work for some people in the short term, are not the way to long-term success. I find that they often create more stress, thereby reducing the effectiveness of the program. The Thrive Diet is a way of life, more of a philosophy than a program. To me, blindly following a strict program is not a mentally healthy way to seek health. I created the Thrive Diet to serve as a platform on which self-reliance can be built.
So what exactly constitutes high net-gain foods? The Thrive Diet of high net-gain foods is based on the following guiding principles. Eat primarily foods that are—
• raw or cooked at low temperature,
• naturally alkaline-forming foods to pH balance the body (discussed later in this chapter, on page 47),
• high in nutrients the body can use without having to convert them (I call this one-step nutrition),
• nutrient-dense whole foods,
• vitamin- and mineral-rich, from whole-food sources,
• non-stimulating, to recalibrate the body and eliminate biological debt.
The tiers of the Thrive Diet pyramid show the suggested ratio of each food group in the daily diet. This is not meant to suggest that foods higher on the pyramid are of any less value than those on the bottom. The different levels combine to deliver a balance of premium nutrition, each group instrumental in the whole. By volume, the diet consists roughly of 45 percent fibrous vegetables; 20 percent fruit; 20 percent legumes, seeds, and pseudograins; 10 percent cold-pressed oils, nuts, and avocado; and 5 percent starchy vegetables and whole grains.
**The Thrive Diet Pyramid**
The pyramid is a guide only. You do not need to strictly adhere to it on a daily basis to gain the benefits of the Thrive Diet. However, longer periods should reflect the proportions illustrated in the pyramid. For example, some snacks might include only one of the food groups—say, fruit; even your diet on an entire day may be outside the guidelines. That's fine, as long as over the course of a week or so, the diet shapes up to closely resemble the pyramid.
The Thrive Diet food pyramid is based on fiber-rich carbohydrate. Vegetables constitute the base of the pyramid. With an emphasis on leafy green vegetables and colorful vegetables, this tier offers lots of variety. In addition to supplying fibrous carbohydrate, foods in this tier are a rich source of vitamins, minerals, and phytonutrients. These foods include:
The second tier of the pyramid comprises two sections. The first delivers primarily protein. Legumes, seeds, and pseudograins, this section is broader than it may at first appear. It includes:
The second section of this tier consists of simple carbohydrate in the form of fruit, rich in antioxidants. It includes:
The pyramid's third tier is made up of high-quality fats, all in the health-promoting form of fatty acids, including essential fatty acids. It includes:
The final tier consists of starches, primarily from whole unmodified grains and starchy vegetables. It includes:
# **raw and low-temperature cooked foods**
## enzyme enhancement
Food that has not been heated above about 118 degrees Fahrenheit is considered to be raw. High-temperature cooking and processing of food destroys the enzymes and nutrients that allow the food to be efficiently digested. Therefore, before the body can make use of cooked food, it must produce enzymes to aid in the digestion process. That takes work—an energy draw that creates a nominal amount of stress.
One of the least appreciated yet most important components of our diet, enzymes are vital to achieving optimal health. An absence of enzymes in your diet can result in the same sickness and disease associated with malnutrition, even if your diet is otherwise healthy. Without enzymes, food cannot be turned into usable fuel for the body. As with hormones, enzyme production in the body diminishes with age, leaving us reliant on diet to provide them.
In the distant past, that was of little concern, as enzymes were plentiful in food. But today enzymes are not so abundant in our foods. As our fresh whole-food choices dwindle, making way for highly refined, processed options, enzymes in our foods diminish. Meanwhile, our ailments are on the rise. Coincidence? Probably not. I believe poor dietary habits and stress are again at the root of the problem. Poor diet depletes our system: The digestion of starchy, sugary, and fatty foods is a major draw on body-produced enzymes, further diminishing our precious supply.
Plant foods have several advantages, including easy digestibility and bioavailability (the rate at which the food is absorbed by the body and exerts an effect). Fatigue, bloating, cramping, and an upset stomach can often be attributed to poor digestion. Many whole plant foods have enzymes that facilitate quick and efficient digestion. The quicker nutrients are extracted from the food, the sooner the food can be eliminated—a key factor in optimal health. As well, insoluble fibrous plant matter (discussed in Chapter 5) speeds waste through our system, reducing the risk of toxins settling in the colon and then spreading throughout the body.
Enzyme-rich foods help ensure the body makes use of the nutrients in the food.
There is some evidence to suggest that consuming too many processed, cooked foods for several years exhausts the body's enzyme-producing glands, resulting in poor digestion and assimilation of food later in life. This is one possible reason for the rapidity of signs of aging and disease—food is no longer nourishing the body the way it once did, simply because it's not being digested the way it once was.
Stress also destroys enzymes. Stress damages cells that enzymes in part are required to reconstruct. But stress also inhibits the body's ability to produce enzymes, creating a catch-22 situation. Let's look at an example: Pollutants in the air are a draw on the immune system and enzymes are called upon to fortify it, yet this environmental stress is reducing the body's ability to produce the needed enzymes.
The speed and quality of cell reconstruction after exercise depend in part on the body's enzyme levels. If the body does not have enough enzymes to draw on, the reconstructive process will slow, speeding signs of aging. Low enzymatic levels, due partly to stress, slow the repair of stress-related damage, using up more energy over the course of more time. That means that more stress will be created over that period than if the body had the enzymes to speed the recovery in the first place. Since it's a stress, this in turn can lower enzyme levels, creating a vicious circle. Enzymes are a vital part of the regeneration process, which in turn is part of the anti-aging process.
For enzyme health, it would ideal for all of us to eat only raw, organic food the day it's harvested, not be exposed to any environmental pollutants, and to live a stress-free life. Obviously, this is not realistic. But we _can_ enhance our enzyme intake and production. Since raw foods have enzymes still intact, they are a vital component of a healthy diet. The Thrive Diet is built on a platform of enzyme-rich foods. Those who follow the diet will simply build and maintain healthy levels of enzymes with no additional effort. Consuming a daily dose of raw foods, reducing uncomplementary stress through proper nutrition, and avoiding enzyme-depleting foods such as starchy and deep-fried products are all important principles of the diet.
## inflammation reduction
Food cooked at a high temperature can also cause inflammation in the body. As well as destroying enzymes and converting essential fatty acids into trans fats (a dangerous compound that I discuss in detail in Chapter 5, page 143), high-temperature cooking creates advanced glycation end products, or AGEs. The body perceives AGEs as invaders and so its immune cells try to break down the AGEs by secreting large amounts of inflammatory agents. If this natural process is called on too often, the result will likely be diseases commonly associated with old age but which actually have more to do with toxins created by high-temperature cooking. Less elastic skin, arthritis, poorer memory, joint pain, and even heart conditions are often attributable to inflamed tissue.
# **alkaline-forming foods to pH balance the body**
The balance of acid and alkaline within the body is referred to as pH (meaning "potential of hydrogen"), and measured on a scale ranging from pH 1 (the most acidic) to pH 14 (the most alkaline). A neutral or good pH balance is 7.35; maintaining this balance is vital. If the body's pH drops, meaning our body has become too acidic, the likelihood of ailments rises sharply. An acidic environment within the body negatively affects health at the cellular level. It is not possible to be truly healthy when the body is in a constant state of acidosis (characterized by excessively high acid levels). People with an acidic environment within their body are also prone to fatigue: Since acidity is a stressor, cortisol levels rise, impairing sleep. The consumption of acid-forming foods is the number one cause of an overly acidic system, and the overconsumption of acid-forming foods plays a significant role in one of North America's largest health problems—excessive weight.
Since our body is equipped with buffering capabilities, our blood pH will vary to only a small degree, regardless of diet. The body's ability to cope is a testament to how resourceful it is. Yet, the systems that are recruited to facilitate this buffering use energy and can become strained, and if prolonged, will result in significant stress to the systems, causing immune function to falter and effectively opening the door to a host of diseases.
Low-grade metabolic acidosis—when cells remain in an overly acidic state because of too many acid-forming foods being eaten or a high-stress lifestyle in general—is believed to be a leading cause of several health concerns, including the development of kidney stones, loss of bone mass, and the reduction of growth hormone levels, resulting in loss of lean muscle mass and increase of body fat. Low-grade metabolic acidosis affects the body at a cellular level and is responsible for an increase of free radicals and a decrease in the production of cellular energy. In addition to these serious concerns, viruses and bacteria are able to thrive in an acidic body, again possibly leading to numerous diseases. Interestingly, it is impossible for cancer to develop in an alkaline environment; this shows the importance of alkalinity in disease prevention.
So what can we do to prevent all this? The answer is to consume more alkaline-forming foods and fewer acid-forming ones. One factor that significantly raises the pH of food, and in turn the body, is chlorophyll content.
An acidic body can lead to a plethora of health problems, including obesity and serious disease.
Responsible for giving plants their green pigment, chlorophyll is often referred to as the blood of plants. The botanical equivalent to hemoglobin in human blood, chlorophyll synthesizes energy. Chlorophyll converts the sun's energy that has been absorbed by the plant into carbohydrate. Known as photosynthesis, this process is responsible for life on earth. Since animals and humans eat plants, we too get our energy from the sun, plants being the conduit. Chlorophyll is prized for its ability to cleanse our blood by helping remove toxins deposited by dietary and environmental sources. Chlorophyll is also linked to the body's production of red blood cells, making daily consumption of chlorophyll-rich foods important for ensuring the body's constant cell regeneration and improving oxygen transport in the body and therefore energy levels. Optimizing the body's regeneration of blood cells will also contribute to peak athletic performance.
Although some foods test as acidic, they produce an alkalizing effect once digested. Citrus fruit and balsamic and apple cider vinegar are all acidic, but when consumed, they become highly alkaline-forming. Here's a list of the effect certain foods have on the body once digested.
**pH EFFECT OF SELECTED THRIVE DIET FOODS**
**FOODS COMMON IN THE TYPICAL NORTH AMERICAN DIET**
While I realize that most people who eat a typical North American diet do eat some alkalizing foods, such as fruit and vegetables, the amounts are rarely large enough to offset the acidity formed by the base of the diet. Even many so-called healthy diets, particularly those based heavily on cooked grains, keep the body in an overly acidic state, resulting is slowed cellular regeneration. Not all foods you eat need to be highly alkaline-forming; however, for optimal health, it is important that most of them are alkalizing.
As you can seen in the table on page 49, the acid-forming foods that are standard in the Thrive Diet register only as _slightly_ acid-forming or less so. This is in opposition to the base ingredients of many common diets, which are usually highly acid-forming. Take pizza, for example. Compare the ingredients of a traditional pizza with the ones in a Thrive Diet pizza (the recipes begin on page 234). A conventional pizza is made from white flour, cheese, and processed meat—all cooked at a high temperature. These highly acid-forming ingredients combined with high-temperature cooking makes for a biologically taxing meal. A Thrive Diet pizza crust, on the other hand, is made from lentils and beets, and topped with fresh sun-dried tomato sauce and vegetables, then low-temperature baked.
Most modern diets are based on acid-forming foods, resulting in a stress response.
## proteins
As you will also notice in the table on page 49, alkaline-forming foods are foods that are in their most natural state—they have not been refined, chemically altered, or fortified. In contrast, many of the most acid-forming foods are manufactured and heavily processed. Protein-rich foods are made up of amino acids and are, as you might expect, more acid-forming. However, there are three questions you can ask in order to select the ones with the highest pH. First, has the food been processed? This is the greatest single determinant of its pH. If, for example, the food has had its fiber removed, thus raising its protein ratio, it will be more acid-forming. (The removal of nutrients has also, of course, made it less healthy.) The most common processing of a protein involves isolating it. This is done by removing the carbohydrate and fat, thereby creating protein isolates. Whey and soy protein powders are two types of protein isolates. You have likely seen these isolates in, ironically, health food stores. Popular with bodybuilders, isolates have been well marketed using the "more is better" rationale. But it's not exactly rational. The isolation process involves high temperatures and usually chemicals. The resulting protein will have a significantly lower pH than it did before processing and will be acid-forming.
The second question to ask is, is the protein raw? Cooking protein can make it more acid-forming. Since pasteurization is a form of cooking, it is best to select unpasteurized sources. Raw is best, but if the protein needs to be pasteurized to kill bacteria, be sure that it is flash pasteurized only. Flash pasteurization is a process by which the protein is heated just long enough to reduce the proliferation of harmful bacteria—but not long enough to significantly affect protein quality. So, the first two questions consider the food's manufacturing. The less altered by processing and cooking, the better.
The third question is, does the protein source contain chlorophyll? Since chlorophyll is very alkalizing, a protein containing it will have a high pH. An easy way to determine chlorophyll content is to look at its color. Is it green? Hemp, many types of peas, legumes, dark green leafy vegetables, and seaweeds, although high in amino acids and therefore protein, are also high in chlorophyll, balancing the pH.
Natural proteins with a relatively high pH include sprouts (any kind—nuts, seeds, legumes); algae such as chlorella and spirulina; grasses such as wheat, oat, and barley; cooked legumes (though cooked legumes are not as alkaline-forming as sprouted legumes); flaxseeds and hemp. Hemp protein, for example, is not isolated and so remains in a relatively natural state, retaining its alkalinity. Also, hemp is raw, another factor contributing to its higher pH.
Daily consumption of protein with a relatively high pH (more alkaline) will minimize the body's acidity. A diet high in leafy green vegetables will also help ensure the system remains alkaline.
## acid-forming foods and digestion
When acid-forming foods are consumed (starting with digestion and continuing through to elimination), they produce toxins that the body must deal with. Refined and processed foods are, as you know, highly acid-forming, and devoid of any usable nutrients, but they retain their caloric value. As well, denatured foods not only instantly _create_ an acidic environment within the body because of their chemical composition, but they also _contain_ toxins, leading to premature aging through cell degeneration. Most prescription drugs, artificial sweeteners, and synthetic vitamin and mineral supplements are also highly acid-forming.
As the body carries out normal functions such as movement and digestion, it naturally becomes increasingly acidic: Acid formation is a natural by-product of a healthy metabolism. This normal biological function becomes a problem only when an inordinate amount of food is consumed. As I mentioned earlier, nutrient-dense, high net-gain food is key. The lower the net gain of the food, the more that must be consumed to obtain all the nutrients the body needs. This leads not only to an overconsumption of empty calories but also to the digestion of more food than is necessary. The more food that passes through the system, the more acidic the body will become.
## bone health
Balanced pH plays a major role in bone health. Studies indicate that it is not a lack of dietary calcium, as is commonly thought, but stress and overconsumption of acid-forming foods and supplements that lead to most cases of poor bone health and osteoporosis. The blood will always remain neutral—this is imperative for survival—so if the body is consistently fed acid-forming, denatured foods and supplements, or encounters stress from other sources, it must take measures to ensure a neutral blood pH is maintained. In doing so, the body pulls calcium, the mineral is our body that is most alkaline, from the bones. Over time, the bones weaken as a result of this survival mechanism.
The conventional way of treating low calcium levels and osteoporosis is to "take" more calcium, usually in the form of supplements. The calcium in tablets is usually derived from oyster shells, bovine bone meal, coral, or dolomite (a type of rock), all of which are extremely hard and unnatural for the body to assimilate—they are not food. The large size of these supplements and, with some types, the number recommended for daily intake is a testament to their poor bioavailability. The body must work very hard to get calcium from these sources.
## pH levels and enjoyment of life
Diet has the greatest impact on the body's pH level; however, there are other contributing factors. Maintaining a positive attitude and setting time aside to do an activity you enjoy on a regular basis will promote pH balance within the body. Taking time out of a busy schedule to do something pleasurable yet seemingly unproductive is actually a key element in improved health and longevity—and therefore greater productivity. Of course, if you enjoy your busy schedule, it will be less stress-producing than if you perceive it as daunting—what might seem a foreboding schedule to someone else may be a source of pleasure for you. If you enjoy working through the night, then there is no need to rest. This further underscores the value of enjoying what you do for the long-term sake of your health.
pH balance is a major factor in building and maintaining bone health.
Other ways of encouraging alkalinity within the body are—
• deep-breathing exercises,
• yoga,
• light stretching,
• meditation,
• any other activities you enjoy.
## ratios of alkaline-forming to acid-forming foods
Some experts suggest that our diet consist of 75 percent alkaline-forming foods and 25 percent acid-forming foods. I believe that trying to hit a specific dietary ratio is unnecessary. This is partly because, as I noted above, several factors other than food affect the body's pH. Stress in general has a significant impact on pH. The body will sway to the acidic side even if the diet is alkaline-forming when it is confronted with high levels of non-nutritional stress. In this case, trying to hit a certain dietary ratio of alkaline-forming to acid-forming foods will not be useful. Simply adopting the Thrive Diet is the simplest thing you can do to ensure the body's pH is neutral or slightly alkaline.
# **one-step nutrition**
_One-step nutrition_ is the term I use to describe food containing nutrients already in a form usable by the body, with no breaking down required. The nutrients get into the body and go straight to work.
Nutrients in foods in a typical North American diet are in a form that the body must first break down and convert before it can utilize them.
**form in typical north american food** | | **form the body uses directly, prevalent in the thrive diet**
---|---|---
Complex carbohydrates| must convert to...| Simple carbohydrate
Fat| must convert to...| Fatty acids
Protein| must convert to...| Amino acids
By consuming one-step foods, the body is fueled and able to rebuild efficiently. Requiring minimal energy to become usable and assimilated, foods containing one-step nutrients in effect provide the body with _more_ energy by helping conserve energy. Gaining the greatest amount of energy from the least amount of food is the goal of the Thrive Diet.
Food has three main components: carbohydrate, protein, and fat. Carbohydrate, accounting for most of the food we eat, consists of sugar, starch, and fiber. The ratio of each in any given food varies. Generally, fruits have high sugar levels; bread, pasta, and rice have large amounts of starch, also known as complex carbohydrate; and vegetables are fiber-rich.
The base of the Thrive Diet pyramid (see Chapter 1, page 40) consists of fibrous vegetables. In addition to fiber, these foods deliver a large amount of chlorophyll, vitamins, and minerals, as well as fluid to help maintain hydration. For fuel, though, fruit is the food of choice. This is in keeping with the Thrive Diet's one-step principle, since it is easily digestible and rich in simple carbohydrate. Also known as simple sugar, simple carbohydrate is a one-step nutrient; it can be directly used by the body for fuel. Conversely, the body must break down complex carbohydrate into simple carbohydrate before it can burn it, which takes extra work. Extra work requires energy, leaving the body with less.
Whole, unrefined complex carbohydrates do have their place in our diet, though. Pseudograins and other seeds, Thrive Diet staples, provide high-quality protein but also contain complex carbohydrate, yet in a form that is more easily used by the body than traditional sources, such as wheat. In addition, vitamins and minerals found in fruit and vegetables are nicely complemented by those present in unrefined whole grains such as brown rice, and in starchy vegetables such as sweet potatoes and yams. Therefore, these foods are found at the top of the Thrive Diet pyramid: They are part of the diet, but their role, in terms of quantity, is modest.
**Foods Rich in Simple Carbohydrate**
Protein, which reconstructs body tissue, is the body's building nutrient. Regeneration is an ongoing process: In the course of the day, through normal wear and tear, body tissue is constantly being broken down and rebuilt. From the food we eat, the body converts protein into amino acids for use; it cannot utilize protein directly. We can help our body speed the regeneration process and be more efficient in the fabrication of new cells by eating foods rich in amino acid—one-step foods. This way, the body does not have to expend energy to convert protein into amino acids. Greens have the highest percentage of amino acids per ounce of any food. However, since greens do not weigh much, they need to be eaten daily to reap the full benefits that their amino acid profile offers. Eating a large green salad each day is part of the Thrive Diet.
**Foods Rich in Amino Acids**
Dietary fat is necessary for the lubrication of joints and for the activation of fat-soluble vitamins. It is also drawn on as an energy source when the body's carbohydrate supply is low. As with carbohydrate and protein, dietary fat must be broken down into a form the body can utilize. The body breaks fat into fatty acids—nutrients it can assimilate and put to work. Consuming fat sources that are directly made up of fatty acids is advantageous since the body will be able to make instant use of them.
**Foods Rich in Fatty Acids**
The most complete, balanced form of one-step nutrition is sprouted foods. Raw, enzyme-rich sprouts are plentiful in all three food components: simple carbohydrate, amino acids, and fatty acids. They are predigested (as some describe it) so the body does not have to produce its own enzymes, plus the nutrients are in a usable form—a considerable net gain in total energy supplied by the food. (Contrast this to processed, cooked proteins that the body must break down before they can be utilized, creating a significant loss in energy efficacy.) Spouted legumes such as chickpeas, lentils, and mung beans are excellent. The sprouting process converts the complex carbohydrate in legumes into simple carbohydrate, the protein into usable amino acids, and the fat into fatty acids, requiring no extra work on the body's part and therefore raising the net gain. Foods rich in essential fatty acids, such as flaxseed, can be sprouted as well for a premium, usable fuel source. Indeed, essential fatty acids are a superior source of healthy energy.
# **nutrient-dense whole foods will keep you satisfied**
"You are what you eat." This is true, but there's more to it than that. Eating food that is not efficiently absorbed and assimilated by the body will greatly limit its effectiveness. The way to ensure you are getting maximum return on your eating—the most energy out of your food—is simpler than you might think. In fact, the simpler the better. As a general rule, the less that has been done to your food, the better its return will be.
Food with low nutrient value is a major factor in escalating obesity rates. This serious health concern, though not desirable, does serve a purpose: It sends a clear message that something is out of balance. For optimum health and lasting benefits, the cause of the problem must be addressed, not the symptom. Specifically treating extra body fat, as many diets do, is treating only the symptom. Excess body fat is a clear indication that optimal health has not been achieved, and to treat it without creating a healthier lifestyle on a holistic level is merely spot-treating. Food cravings, usually for sugary or starchy foods, are often a telltale sign that the diet lacks nutrients or is tired. Cravings and chronic hunger, if not addressed, will lead to weight gain and fatigue in the short term and, in the long term, any number of health problems.
We are inundated with nutrient-lacking foods, most of them processed and refined foods eaten for convenience sake. We know that fresh fruit, vegetables, legumes, seeds, essential fatty acids, and compete protein are part of a healthy diet, but we believe we simply don't have time to prepare meals that reflect this. The result? A low-energy yet overfed society.
Nutrient-lacking convenience foods, ubiquitous in our society, cause us to lack energy.
Appetite will diminish as the quality of food improves. A real-life example of a stable of racehorses in the United States nicely illustrates this. These horses had impressive track records, and since the stakes in horse racing can be high, the horses were pushed hard in their daily training. But the trainers noticed an odd habit the horses had adopted. They had all, within the same week, started gnawing on the wood beams of their stables. Their trainers didn't know what to make of this peculiar behavior. They initially thought the horses needed more food. And so extra food was given to them, but the gnawing was relentless. By now, the horses were becoming overweight: They no longer looked like the racehorses they were but like draft horses.
After much deliberation, the trainers determined that the grain being fed to the horses had been grown in over-farmed soil and had been milled to the point of significant fiber loss. It therefore lacked essential nutrients. When a new source of nutrient-dense grain was found and this grain was fed to the horses, their appetites quickly dropped off and the gnawing stopped. The horses' chronic hunger had been due to lack of nutrition, not lack of food.
When supplied with many vitamins and minerals, the body will be properly fueled, and it will not require as much food. Its hunger mechanism will signal that it's no longer hungry. The Thrive Diet is built on a base of nutrient-dense foods. Simply by following the 12-Week Meal Plan, you will be well nourished, and fat loss will come naturally.
# **whole foods for complete nourishment**
The healthiest way to meet nutritional needs is to simply eat a diet rich in whole foods. Food-sourced vitamins and minerals are superior to their laboratory-created counterparts. As I noted earlier, many calcium supplements are derived from nonfood sources—oyster shells, bovine bone meal, or dolomite—none of which the body is able to use efficiently. Again, the more work the body must do to assimilate nutrients, the less usable energy it will be left with. Salt is another illustration of this. Salt derived from the earth or the sea is often added to food during processing; salt is rarely consumed in its alternative form—plants. Yet, that is a much better way to get sodium in your diet: Let the plant draw and assimilate it and other minerals from the soil or sea, doing most of the work for you. My favorite source of sodium is raw dulse. A sea vegetable, dulse is exceptionally healthy, offering a plethora of minerals that help prolong hydration and therefore endurance.
"I just want to make completely sure that I'm getting all the vitamins I need, so I take every supplement available, the more the better. My body will just excrete what it doesn't use." I hear this often. And while this is true of water-soluble vitamins (vitamins B and C) and minerals such as potassium, chloride, and sodium, fat-soluble vitamins and certain minerals, such as iron, are not so readily excreted. Nevertheless, it is a common practice, especially for athletes. But at what cost?
While it's not a high-energy cost for a healthy body to flush out unneeded vitamins and minerals, it is still a cost. The body is under great stress to recover from workouts, rebuild cells, and keep the immune system strong, and the last thing it needs is another job. Most people take too many supplements in an effort to speed regeneration. Often they just interfere with that process, prolonging the time needed for complete recovery.
An excess of synthetic fat-soluble vitamins (A, D, E, and K) in the system can have a considerably more negative effect than those that are water-soluble. Unlike water-soluble vitamins, fat-soluble vitamins remain in the system for a long period—any surplus being stored in the body's fat cells, and possibly resulting in toxicity. General fatigue and a weakened immune system are the milder effects of such toxicity. Effects of more serious toxicity range from hemorrhaging to severe reduction in intestinal flora.
Toxicity resulting from an overconsumption of fat-soluble vitamins is next to impossible when whole foods are the source. Fiber prevents overeating: It's hard to eat a large amount of fiber-rich food since it swells in the stomach, filling it up.
Look through any sport or fitness magazine and you will undoubtedly notice advertisements making claims such as "improves performance by 20 percent." Even articles that may carry more credibility than advertisements make such claims. Do these vitamin and mineral supplements improve athletic performance? If a healthy diet is already being eaten, the answer is no.
Usually funded by manufacturers, many of the studies cited in these advertisements and articles were performed on people who had a deficiency in the particular vitamin or mineral being tested, making the test results somewhat misleading. And a person who has extremely low levels of any kind of essential nutrient will not perform to his or her full potential, whether in athletic competition or simply day-to-day living. Once the person gets the nutrient he is lacking, his symptoms will alleviate and he will experience better performance.
These claims—the gains made when the particular product is taken—are not false or even a bending of the truth. But they are results that are not typical for a healthy person who eats a sensible diet. By following the Thrive Diet, you won't need to take any supplements to enhance performance—the Thrive Diet supplies all the nutrients your body needs.
A whole-food diet will provide the body with all the nutrients it needs.
# **determining common food sensitivities**
With symptoms ranging from a mild flu-like condition to headaches, difficulty sleeping, bloating, and fatigue, food sensitivities are becoming increasingly common in North America. Corn, wheat (and gluten, the protein found in wheat), dairy products, and soy have become so common in our food chain that many people have developed an intolerance to them through overconsumption. (Over time, however, the opposite might happen—we might build up a resistance to them.)
A standard practice in naturopathic medicine is to eliminate all sources of common allergens from the diet. This is a logical way to determine if the patient has an allergy or sensitivity to commonly eaten foods. Sensitivity can be defined as an unpleasant reaction caused by eating food that the body does not have the specific enzymes or chemicals to digest properly. Unlike an allergic reaction, a sensitivity does not affect the immune system. Food allergies are not usually a major problem because they often become evident immediately upon consuming the food: There's no mistaking them, the symptoms—tingling in the mouth, swelling of the tongue and throat, difficulty breathing, abdominal cramps, vomiting—come on quickly. Stop consuming the problem food and the problem is solved. The symptoms of a specific food sensitivity, however, might not become evident for a few days or a week after consumption, making its source difficult to trace. Food sensitivities, therefore, can be extremely difficult to immediately identify and eliminate, and in these cases, the strategy of eliminating common allergens from the diet is useful.
For a few years, I had what I thought to be a bad case of hay fever each spring. I didn't really think too much of it. Then came the year I learned about food sensitivities, and I eliminated all common allergens from my diet. That year, spring arrived, but my hay fever did not. As it turned out, the congestion I had experienced in previous years was from a sensitivity to corn and not because of rising pollen counts. In spring I typically cycle more—and, before my food-elimination experiment, I drank a lot of a so-called endurance-enhancing sport drink. The first ingredient of this drink was maltodextrin, a cheap sugar derivative made from corn and, as I found out, the precipitator of my hay fever-like symptoms.
Many people have a food sensitivity but don't know it. "Not feeling quite up to par" is often how they describe the way they feel. They rule out diet as being the culprit since it has remained constant—unchanged—for a number of years. Some people blame environmental factors such as dust or pollen. The dull symptoms, or sometimes simply a state of malaise, can persist for years; since they just make certain activities a bit more difficult without actually preventing them, no action is taken. But it is precisely the unchanging diet that is behind the symptoms.
If you think you may have a food sensitivity, try eliminating common allergens—corn, wheat/gluten, dairy products, soy, active yeast, and peanuts—from your diet for 10 days or so. Have a look at the ingredients of the manufactured foods you are consuming; you are likely consuming one or more of these irritants at every meal. The Thrive Diet recipes are free of these allergens; the 12-Week Meal Plan on page 167 will point you in the right direction.
Why are some foods likely to cause sensitivities? In short, because they are no longer in their natural state or are being eaten by someone other than the intended consumer.
## corn
Corn, or maize, in its current state is, believe it or not, a man-made food. Native Americans in central Mexico crossed grasses to produce a crop that was better able to feed them. Early cobs were only an inch or two long and so produced little food, but over the course of about 7000 years, maize was cultivated to produce a larger cob and therefore a greater yield. This relatively new addition to the human diet causes an allergic reaction in some people.
High-fructose corn syrup, one of the most health-damaging derivatives of corn, is frequently used in sport drinks and other processed foods requiring a cheap sweetener. Corn derivatives are used in upward of 90 percent of processed food, and people who eat a standard diet often develop an intolerance and sensitivity to it. However, if your body accepts corn with no adverse reaction, there is no need to avoid healthful whole corn, such as fresh corn on the cob.
## wheat and gluten
Gluten, the protein found in wheat, is difficult for some people to digest. High levels of gluten are not historically natural to our diet; they are a modern creation. Ancient grains such as spelt and barley contain small amounts of gluten, which most people can tolerate without any problem. Ancient grains can be a healthy addition to your diet if your system can tolerate small amounts of gluten. Wheat, however, is not a natural food. It has been "encouraged" to grow the way it does today to produce a better crop yield. As with corn, ancient grains were cultivated thousands of years ago to produce more food on less land, and the accompanying result was higher levels of gluten in the crop. Unfortunately, the consequence of eating it is often mild to severe digestive problems—ranging from simply feeling subpar to allergic reactions and celiac disease. Gluten-rich foods are also fairly acid-forming. Wheat, or a derivative, is in nearly all processed food.
## dairy
Cow's milk comes from a lactating cow. Natural unpasteurized milk from a mother cow is an ideal source of nourishment—for the calf. When the milk is fed to humans, it is no longer being used as it was intended. Many people, especially adults, experience digestive problems when consuming cow's milk. The same holds true for goat's and sheep's milk, and products made from all these milks. It is common for people to have a food sensitivity because their body is not used to a certain food. Asians are most prone to dairy sensitivities since consuming dairy products has traditionally not been part of their culture: Their bodies have not had as much time to build up a resistance to it. Most people, of Asian origin or not, who eliminate dairy products find that they feel better and lose weight more easily. Most healthy bodies are capable of building a resistance to small amounts of dairy; however, in doing so it uses energy and reduces the effectiveness of the immune system.
## soy
Soy has traditionally been eaten in Asia as a condiment, not as a main course. Since the Western world has embraced soy as a meat substitute, it has found its way into our diets on a large scale—as the base for imitation meat products, soy has become a staple for many who have made the shift from meat. I certainly view this as progress; however, some people have not experienced the vitality they were seeking when switching to a plant-based diet. Many North Americans who consumed soy at every meal developed a sensitivity to it over the course of a few years. Soy milk on cereal in the morning, a tofu burger for lunch, and a tofu stir-fry for dinner—these are common in the diet of newly health-conscious people.
Some experts are calling soy the new gluten, meaning that it is being used as filler in many processed foods. Even when not apparent, soy, as with gluten and corn, is in nearly all processed foods, and we risk developing an intolerance to it. However, eating organic tofu once a week or so as your only source of soy is a perfectly healthy option, if you don't have a sensitivity to it. I suggest you follow the Asian lead and have soy products as condiments to meals, not as the main course.
## active yeast
There are two categories of yeast: inactive and active. Nutritional yeast is inactive, meaning that it is no longer growing. It is yeast that has been grown on molasses and then harvested and pasteurized, rendering it inactive. It will not feed on sugars in the body or promote _candida albicans,_ a yeast-like fungus that lives in the digestive tract. It is a nutrient-packed healthy food (I discuss it in detail in Chapter 5, page 158).
Active yeast, on the other hand, is living and needs sugar to survive once in contact with moisture. Used to make bread dough rise, it is a standard ingredient in most baked goods. The yeast feeds on the sugar used when making bread, and it is not destroyed by the heat of baking; it enters our body when we eat the bread and survives by feeding on our body's sugars. This can cause yeast infections and candidiasis. Some people develop bloating and mild flu-like symptoms when they eat active yeast. However, if you do not experience any trouble from eating food containing active yeast, there is no reason to specifically eliminate it from your diet. If you do choose to eat baked goods containing yeast, be sure to eat those that are made from whole sprouted grains.
Standard diets can precipitate sensitivities caused by altered foods.
## peanuts
Although still relatively low numbers of people are affected, peanut allergies and sensitivities are on the rise in North America, affecting children the most severely (though about 20 percent outgrow their allergy or sensitivity). Reactions from peanuts range from mild to severe—some people are affected by simply the presence of peanut-containing foods in the same room, thanks to air-borne peanut particles. The reason for such a severe reaction to peanuts is still not well understood. The immune systems of those people affected seem to perceive the peanut protein as a form of poison, an invader to the body. In response to the perceived threat, the body produces antibodies. When there is no real poison to fight, yet antibodies have been released, an allergic reaction is typical. Symptoms of the allergy include swelling around the eyes, difficulty breathing, and rash. Those who have a severe peanut allergy may experience restricted breathing, possibly even anaphylactic shock. For those of you who like peanut butter but have a peanut allergy, the Thrive Diet's Sunflower Seed Pâté is a good alternative (recipe on page 264).
IT IS ESTIMATED that upward of 98 percent of all processed foods in the typical North American diet contains at least one common allergen. In fact, corn and wheat by-products can be found in all conventional fast food. The Thrive Diet is not based on any of these foods. A few of the recipes contain oats, which do contain gluten, but I also suggest substitutions.
# **eliminating biological debt**
I use the term _biological debt_ to refer to a state that the body goes into after energy from stimulation has dissipated. Often brought about by eating refined sugar or drinking coffee to gain energy in the short term, biological debt is a state of fatigue. Unfortunately, it is a state that many North Americans are accustomed to living in.
For long-term health and vitality, we need to understand the difference between two types of energy: one obtained from stimulation, the other from nourishment. As a general rule, the more processed the food is, the more stimulating its effect will be on the nervous system, and the less nourishing. In contrast, the more natural and whole a food is—raw and sprouted being the best—the less stimulating and the more nourishing it will be. Because of our insatiable desire for quick, convenient energy "on the go," our streets are crammed with coffee, donut, and fast food establishments. This solves the convenience problem and offers a short-term energy solution through stimulation. However, it does nothing to help with the payment inevitably required by the body if this route is taken regularly. The body can subsist on stimulating, nutrient-absent food only so long before becoming either exhausted or sick—and where the body goes, the mind is sure to follow.
In the afternoon, about 3 P.M., lunch has started to wear off, and hunger and fatigue is creeping in. Reaching for either a cup of coffee, a snack high in refined carbohydrates, or both is common. Coffee and refined carbohydrates give a short energy boost but stress the body. Coffee also raises cortisol levels, which lowers the immune system, making the body more vulnerable to infection and eventually leading to the storage of body fat. Refined carbohydrates cause an insulin spike that will elevate cortisol levels. Excessive consumption of coffee and refined carbohydrates will also result in inflammation, a key cause of premature aging (see page 46).
Many of us are in a constant state of biological debt. Simply put, it is a huge contributing factor to overall stress and therefore has become a major precipitator of fatigue, weight gain, and compromised health in general. If untreated, it can lead to serious diseases.
One measure of health is having cost-free energy—energy that lasts and does not have to be "stoked" continually with processed carbohydrates, manufactured sugar, or caffeine. The stoking of energy can end in one result only: less energy. Ironically, many so-called energy foods are the biggest energy-suckers. The high level of processing they undergo ensures that their shelf life is dramatically extended, but this is accompanied by a marked decline in nutritional quality. These foods are certainly not part of a sustainable, high-energy diet.
**Stress Triggers and Cortisol Levels**
While convenient, many energy bars offer nothing more nutritional than what candy bars offer. High in calories supplied from adrenal-fatiguing refined sources, most energy bars provide energy for the short term (anything with calories will) but, after a person consumes them for several months, will bring about fatigue. The processing they go through in manufacturing, which lowers their pH and destroys their enzymes, make them a strain on both the immune and digestive systems, rendering them a low net-gain, stressful food. Superior energy-maximizing foods are those that offer sustainable energy, not quick bouts of stimulation. High net-gain whole foods provide a platform on which to build long-term sustainable vitality. In the recipe section of this book, you will find several recipes for high net-gain energy bars, ones that I've made for myself for several years.
As you can see from the top illustration on page 72, stress triggers the spiral. As you read in Chapter 1, for the average North American, 40 percent of that stress can be directly linked to diet. With the first onset of stress comes natural adrenal stimulation, which is not unhealthy in small doses. The rise in cortisol level, however, always results in fatigue. That is, any kind of stimulation, regardless of how dramatic or mild, produces short-term energy, but it is _always_ followed by fatigue. The degree of fatigue depends on the degree of stimulation: The greater the stimulation, the greater the fatigue. The healthiest things a person can do at this point is rest and remove the elements causing the stress, such as poor diet. Yet, this is when most people turn to self-imposed adrenal stimulants such as coffee and refined foods, to regain energy. This leads to greater fatigue and then more stimulation. The circle is complete.
Stress leads to fatigue, which leads to self-imposed stimulation. From there the spiral begins and the symptoms' negative effects compound.
Each time the circle completes itself, the severity of the condition rises, creating an incremental decline in health and an increased risk factor for serious disease. As the bottom illustration on page 72 shows, the first completion of the circle will likely result only in a slightly increased appetite. The next time round will result in cravings, likely for starchy, refined foods. Sequential passes involve difficulty sleeping, irritability, mental fog, lack of motivation, body fat gain, lean muscle loss, visible signs of premature aging, and sickness. Each round produces a more severe symptom, on top of the previous ones, compounding the effect. If this cycle of chronically elevated cortisol levels is allowed to continue, tissue degeneration, depression, chronic fatigue syndrome, and even diseases such as cancer can develop.
The Thrive Diet is about breaking this cycle by providing energy through nourishment, without artificial stimulation. This, along with simply being properly rested by getting efficient sleep (because of a reduction in stress through better diet), will prevent a spiral such as this from developing.
You have undoubtedly experienced stimulation of the sort I'm talking about here. Unexpectedly hearing a loud noise, for example, when the room is quiet, you might feel a sudden rush of energy. This is left over from our primal survival mechanism. Your body assumes the loud noise is a threat and so prepares you for action by engaging the adrenal glands to draw more energy. Even listening to loud music is stimulation. Listening to heavy music immediately before an event _will_ better prepare an athlete. Heavy music played at high volume is perceived as a threat by the body and gets the adrenaline pumping, readying the athlete for competition. In the short term, stress will reduce the effectiveness of the pain receptors; this is advantageous to athletes, and the benefit of being biologically scared. However, if the heavy music is played too far in advance of a race or other athletic event, even the day before, it will tire the athlete before the competition begins.
Many types of classical music played at a low volume have been shown to have a positive physical effect on the body. Several studies have shown the effectiveness of music therapy in helping reduce stress-related symptoms and boost relaxation.
A SEEMINGLY MUNDANE ACTIVITY, watching TV, has been receiving a lot of interest over the past few years. Many health professionals believe children in North America watch too much TV and that this is linked to childhood obesity. This makes sense: Children who come home from school and sit on the couch in front of the TV, rather than playing soccer, for example, are simply not as physically active. To make matters worse, most children snack when they watch TV. But many studies on the TV-watching habits of children stopped there: The sedentary nature of TV viewing was determined to be the culprit for kids' weight gain. However, I believe the TV itself is largely to blame. Watching TV is stimulating, especially if it's a violent program.
As you have read, one of the first signs of stress is greater energy, closely followed by fatigue. And when children become tired, what are they likely to do? Usually, they will eat something sugary for an energy boost. By doing this, they further stimulate and in turn tire the adrenals, resulting in greater fatigue. Simply put, they are overstressed by being undernourished and overstimulated.
Violent video games have gained immense popularity in the past decade or two. Is this because children are becoming more naturally violent? Or is it simply because they're tired, and subconsciously drawn to the "energy" supplied by stimulation? The best way to help children out of the vicious circle created is providing them with proper nutrition. Because of the unstimulating nature of most healthy foods, overstimulated children will likely resist them at first. But once they grow accustomed to their new diet—as with adults, only magnified—the subconscious desire to harness energy by stimulating the adrenals will diminish.
All the recipes in this book are healthy for children; some are especially kid-friendly:
• Banana Chocolate Pancakes (recipe, page 213)—these are packed with sustainable nutrition to start the day off right.
• Energy Pudding and Recovery Pudding (recipes in Chapter 5, pages 125 and 126)—a tasty nutrient-packed snack, these puddings are easy to pack as part of a school lunch. For children, I recommend the non-yerba maté version.
• Apple Cinnamon and Banana Bread energy bars (recipes, pages 228 and 229)—these bars are high-quality portable nutrition, perfect for school snacks and lunches.
• Chocolate Almond and Tropical Pineapple Mango smoothies (recipes, pages 222 and 223)—these are great for breakfast, after school, or after sports practice.
The less stimulation a person has in everyday life, the greater impact stimuli will have on the body. This is good. It means the person is living a low-stress life, and we know the benefits of that. But there's more to it. It also means that considerably less stimulation is needed to evoke a stress response from the adrenal glands. One of the body's most resourceful traits is its ability to adapt. Acclimatizing to stimulation is no exception.
Here's an example. When you turn on a light in a dark room, it seems very bright, although it really is no brighter than usual. Similarly, when ambient sound levels are low, the body's sense of hearing is heightened. Have you ever noticed that sometimes the phone's ring sounds very loud, and at other times it sounds relatively quiet? The key word is _relatively_. Our body has the ability to adjust to much of what goes on around it. That our system automatically adapts to external stimuli serves us well; but if the adjustment is not in keeping with the stimuli, it can be to our detriment.
To calibrate its sensory system, the body must decide at what level it will sense stimuli. The only gauge the body has is through the information we feed it: sound, sight, touch, smell, and taste. Its decision is based on the level at which we supply that information. If we drink a daily cup of coffee to increase our energy, it won't take long before its effect is diminished—before one cup of coffee will no longer serve the jolt it once did. It might seem logical, then, to drink a second cup to get the "energy" that a single cup used to deliver. But where does this cycle end?
Our bodies are chronically overstimulated, yet most of us don't realize it—our bodies have adapted, but at a cost. Constantly having to climb to a new level to remain in the same place is a tough way to live, yet all too common. The way to fix this problem, to remove considerable stress from the body and in doing so increase energy, is to recalibrate the body.
The Thrive Diet is a recalibration diet. It is naturally non-stimulating so your body will re-establish its sensory system, functioning at a healthier, more energetic level—without the cell-damaging need for stimulation. Recalibration can be achieved by removing as many stimuli as possible for a set period. The obvious stimuli are caffeine and refined carbohydrate, but there are others. Using your current health as a guide, you can determine where you want to begin. Your current diet and stress level will determine how long recalibration will take. If you are a regular coffee drinker and refined-food eater, it will take longer than if you consume minimal amounts of coffee and processed foods. That's okay. Start slow and ease into it. Cleansing and withdrawal symptoms are common. If they are too intense, simply slow that rate at which you adopt the Thrive Diet. At the end of this chapter, I explain how to make the transition successfully.
The bottom line: Once the body's stress is reduced and stimulation is minimal, it will have a greater level of sustainable energy.
## **hydration**
Hydration is an extremely important part of the regeneration process and therefore the Thrive Diet. When the body is properly hydrated, the blood is at the proper consistency, enabling its efficient distribution throughout the body. The cells of a hydrated body swell, causing an anabolic response (growth of muscle tissue), speeding up cellular renewal. As well, hydrated cells remain alkaline. A catabolic response (breakdown of muscle tissue) will occur if the cells become dehydrated, advancing degeneration. Maintaining blood volume through proper hydration also allows:
• red blood cells to deliver oxygen to muscles efficiently,
• delivery of nutrients throughout the body,
• removal of waste products such as carbon dioxide,
• proper hormone distribution.
With the Thrive Diet, in addition to water and water-dense foods, healthy blender drinks provide necessary fluid. The Thrive Diet 12-Week Meal Plan includes a smoothie each day. Smoothies are great for sipping throughout the morning or afternoon. As well as getting a break from water, you'll be supplying your body with easily digestible health-promoting nutrition.
While maintaining hydration is important, it's not necessary to drink large amounts of fluid. On the Thrive Diet, you will notice that thirst doesn't develop as often and isn't as intense when eating. This is because the diet is based on raw and whole foods, which retain much of their moisture content. For instance, fruits and vegetables, a predominant part of the diet, are filled with water. When food is cooked, especially at high temperature, it loses moisture and can even act as a sponge once consumed to pull water from the system, increasing your thirst. The removal of the hull and the germ in the processing of grains also removes moisture; when you consume processed grains, your body's need for fluids to aid in digestion increases. Many denatured foods are full of thirst-inciting sodium and chemical-derived additives such as MSG. Often added to enhance the flavor of near flavorless food (the flavor having been lost during the refining process), sodium is commonly used in excess.
Maintaining hydration is paramount, but _how_ hydration is maintained is just as important. Drinks containing caffeine are diuretic and actually dehydrate the body. Alcohol is also a diuretic. You will need to drink more water than usual after drinking caffeinated or alcoholic beverages to replenish the fluid your body has lost. A diet rich in processed, high-temperature-cooked food requires the consumption of several quarts of fluid a day to overcome the lack of fluid in the diet and control thirst. But drinking large amounts of water or other fluids to compensate for the lack of moisture in food is hard on the digestive system. Fluid drunk during or immediately after eating will adversely affect the body's digestive efficacy, making the system work harder to do its job.
As I mentioned earlier, those who eat a "dry" diet, one in which the food contains almost no moisture, will likely find they are almost always thirsty, because their body requires more fluid. Many people find plain water boring, and this is when excess calories are often introduced into the diet, in the form of sugary fluids such as sodas and juices with sugar added.
So, does everyone need to drink eight glasses of water a day? I don't believe you should drink water if you are not thirsty. By eating a natural, whole-food diet, the body's fluid requirements will be taken care of.
# **lifestyle tips to complement the thrive diet**
## don't jeopardize health in its pursuit
Be cognizant of the cost of health. If you are on a rigid and inhibiting program, are the benefits worth it? Carrying and having to remember to take numerous pills several times a day, or sticking to your exercise program regardless of all that unfolds in your life—is that healthy? Often we force ourselves to follow a regime even if we don't like it. Yet ironically, in its pursuit, health—and therefore performance—is compromised. If all else is equal, happy people are healthier people than unhappy people. Even the ideal exercise and diet program will not be beneficial if it's not enjoyable.
## exposure to natural light
Exposure to natural light is essential for optimal health. Some experts consider sunlight a nutrient, as vital for well-being as certain dietary nutrients. Sunlight, when it enters our eyes, prompts our endocrine system to produce hormones that help regulate basic body function and maintain a healthy immune system.
Vitamin D, also known as the sunshine vitamin, is synthesized in our bodies when our skin is exposed to ultraviolet light. An essential component for calcium absorption and utilization, vitamin D is found in certain foods, but it is best obtained from sunlight.
People who have limited exposure to natural light—a common thing, given the prevalence of unnatural lighting indoors—often notice a decline in their mood. Natural light instigates the production of serotonin in the body, the hormone that, when released into our bloodstream, makes us feel good. As discussed in Chapter 1, once serotonin production drops, depression, weight gain (through increased appetite), and cluttered thought patterns are common. Also, as with the absence of any nutrient essential for health, the lack of natural light will eventually induce a stress response. I try to make sure my skin gets adequate exposure to sunlight. This is easy when my training volume is high. But in the off-season, which is the wintertime where I live, I notice my energy declines unless I spend time in full-spectrum light. As with many things, however, some is good but more is not necessarily better. Exposing your skin to sunlight for about 10 minutes, two to three times a week, will provide your body with the sunlight it needs. Even on cloudy days, the sun's rays have a positive effect on exposed skin. But be sure not to overexpose your skin to direct sun; the resulting sunburn will result in the creation of free radicals in the body. And as the earth's ozone layer continues to deplete, the rate at which our skin will burn will increase.
## darkness for improved sleep and recovery
Melatonin is a hormone produced in the pineal gland, a small endocrine gland in the brain. Its release is dependent on the amount of light the body is exposed to. As light fades toward the end of the day, melatonin is released. This melatonin helps prepare the body for sleep by reducing alertness and slightly lowering body temperature. I find that my ability to get a good night's sleep is closely tied to the natural production of melatonin in my body. For this reason, I limit my exposure to light for at least an hour before bedtime.
Darkness releases melatonin, a powerful sleep-enhancing hormone and antioxidant.
For those of you who have trouble sleeping despite a nutrient-rich diet and stress-curtailing strategies, I recommend deep relaxation. About an hour before bedtime, dim the lights, keeping them just bright enough so that you can walk without bumping into anything. This dimming of the lights will trigger the release of melatonin in your body, which will help clear your mind of linear thought—the day's events will start to blur if you think about them. Sit comfortably, wherever you like, with eyes closed, then breathe with slow, controlled, full breaths and let your mind wander. If melatonin is doing its job, structured thought will be difficult. I generally practice deep relaxation for about 20 minutes, then go to bed and slip into a deep sleep. Meditating before bed will also help you relax.
Melatonin is a potent antioxidant. Harnessing its power not only evokes a deep, regenerating sleep, it also speeds recovery at the cellular level.
## avoid too many changes at once
Stress breaks down the body to varying degrees. This is fine: It's how we grow stronger—at least, once we recover from it. Provided that you have the resources and know-how to facilitate recovery, this process is healthy. If you don't, it can be detrimental.
The computer makes for a good analogy. If a computer tries to download material from several websites at once, the delivery of all information is slowed. Similarly, the body can deal with only so many demands placed on it. To overwhelm it is to slow the delivery of all results. Unlike a computer though, the body is able to prioritize. If you have a viral infection such as the flu while you are weight training, the time your body needs to recover from the workout will be considerably longer than usual. This is because the body perceives the viral infection as more threatening to the body as a whole than the acute damage of muscle tissue caused by exercise. But since the body must repair the muscle tissue to at least some degree, the flu will linger slightly longer.
It is not in our best interest to take on projects that ultimately slow our progress. I use this premise when designing my training program: I work on one aspect, become proficient at it, and then move on to the next. A parallel can be drawn between the phasing approach to training and everyday life: If you are going through a stressful time at work, are just recovering from the flu, and have recently moved to a new city, it's not a good time to start training for a triathlon.
## mind-body connection
Most days, someone is vying for our attention. From television commercials to pop-up internet advertisements to billboards, our senses are in high demand. Everywhere we look, someone is marketing something. But once we are conscious of a particular product, how much influence does marketing have on our perception of it? Apparently, a significant amount: The better the advertising campaign, the better the product is perceived to work.
The placebo effect is a good illustration of this. Numerous studies show that placebos have about a 30 percent success rate. This means that if 10 people have a headache and are each given a pill they are told will cure it, 3 of those people will feel better. The pill might be nothing more than a sugar pill, with no headache-curing properties; it is simply the person's belief that the pill will cure the headache that cures the headache. When well-thought-out marketing comes into play, the "placebo effect" will be higher—as high as 60 percent. Using impressive, scientific-sounding words and routinely making unsubstantiated claims, sport nutrition companies are among the most exploitive of this knowledge. But it works, and not just to sell their products, but in their products' application. Athletes who believe that they have more energy after taking a pill often do. Those who believe they can lift more weight sometimes can. Even more impressive, the _color_ of the pill can play a role in the outcome: The color red is thought of as an "energy" pill, while blue pills have a calming effect, facilitating speedy recovery.
The opposite is also true: The body has a compelling effect on the mind. If the body is being stressed beyond a point from which it can reasonably recover, thinking will be altered. Brain chemistry, affecting mood and general outlook, becomes distorted when the body is stressed. I've certainly noticed this effect after weeks of high-volume training. My ability to think clearly and to reason, and my cognitive aptitude in general, becomes impaired.
Simply being aware of the mind-body relationship is helpful. Knowing that this relationship is as close as it is will shed light on why we sometimes think what we think, even if it is not always rational.
The mind can significantly influence physical perception. Reducing physical stress improves mental clarity.
## healthy food makes a difference
Many people subscribe to the "If it's not broken, don't fix it" philosophy. This way of thinking does make sense in certain situations. However, it's not a sound approach when applied to something with a cumulative effect, like diet and nutrition; poor diet is in part responsible for many ailments. Yet, many people believe that if their heart is still beating, their diet must be okay. To a point this is true, but I think that most people would like more from life than just survival. We know that ambition and mood can be adversely affected by poor diet. Lack of motivation, and the belief that you can't change or that what you want to achieve is out of reach, is often nothing more than a sign of a chronically poor diet. How do you break the cycle? The answer is applied knowledge.
I know people who started eating "health food" a few days before a race, shocked their body with the sudden change, had a bad race, and then surmised, "Health food doesn't make a difference." Healthy food is not a drug. Even though the change it brings about is positive, it takes the body time to adapt. Be patient. Convert gradually to a healthy, whole food-based diet. Allow your body time to adjust. Your overall health can only improve. And over time, improved health will lead to improved performance.
It's true that some great athletes eat junk food. "Look at his diet, it's full of refined, processed foods and doesn't seem to hurt him," some people like to point out. I believe that these are cases of an athlete being great in spite of a poor diet, not because of it. Take cigarette smoking, for instance. I could start smoking today and I could probably smoke for years, possibly decades, before any clear-cut, directly related problems arose. There would be underlying health issues, but they may not appear to be symptoms of smoking. It would be wrong for me to conclude that because I smoke and seem okay, smoking is not unhealthy. Similarly with poor nutrition: Suboptimal performance will be the result in the short term, while the serious health problems will manifest later.
As you could probably guess, I'm an advocate of preventative methods. By eating nutrient-dense whole foods now, we continue to reduce chances of disease later in life and we extend our life expectancy.
# **applying the thrive diet**
## change is stress
The body perceives any physical deviation from the routine as stress. Even if the change is a positive one, the body must adapt. The best way for someone who has smoked for many years to quit, for example, is to gradually reduce the amount of nicotine in her system. This is what the nicotine patch does—it slowly weans the person off cigarettes' addictive properties. With this method, the chances of success are greatly improved, simply because withdrawal stress is reduced.
A cold-turkey approach to quitting smoking is often not successful and can possibly be counterproductive. That it is easier and less stressful (and therefore healthier) to continue to smoke seems illogical. Yet, the smoker who instantly quits will experience more stress than the one who quits gradually by continuing to smoke but at a reduced rate. Over time, the body will adapt to the stress of withdrawal, overcome it, and be healthier. The point is, it takes time.
The same goes for nutrition. When you adopt a new way of eating, it takes time for your body to adapt. If you're following the Thrive Diet, the body will also need to contend with detoxification. Detoxification is the body's elimination of the toxins accumulated over years of consuming poor-quality food. It is a tremendously positive process. Our body is equipped with coping mechanisms that allow it to function as optimally as it can, given the nourishment it gets. The first few days of an optimal diet may not be pleasant. Years of eating less than ideal foods have rendered our body nutritionally stressed. The poorer the quality of your previous diet, the longer the detoxification process. It will likely take people converting from a typical North American diet to an exclusively whole-food plant-based diet more than six weeks to cleanse their body of toxins.
Chlorophyll in particular has a cleansing effect, helping the body extract toxins from the liver. As toxins are removed, withdrawal symptoms will be intensified, but overall withdrawl will be shorter. Eating chlorophyll-rich foods have been shown to help people break the addiction to nicotine and stop smoking.
Common detoxification symptoms include headache, bloating, diarrhea, nausea, fatigue, and sleep disturbances. It's important to remember that detoxification involves cleansing symptoms. Severe symptoms, however, are an indication that you should reduce the rate at which you are implementing the change. Keep in mind, though, that the worse you feel initially, the more there is to be gained.
## adapting to the thrive diet
When first starting on the Thrive Diet, don't eliminate any specific food; rather, simply add Thrive Diet foods. Over time, the body will begin to crave high net-gain foods and lose interest in processed foods. Also, by making high net-gain foods a large part of the diet, there will simply be no room for others. The body will get all the nutrition it needs from the new diet and then turn off its hunger mechanism. At this point, eating more is unnecessary and even undesirable. But until the body breaks its habit of eating for reasons other than nourishment, such as tiredness or elevated stress, lingering cravings are normal. Once the body becomes better nourished on the Thrive Diet, these cravings will fade, as their underlying cause—stress and fatigue—will have been greatly reduced.
If your current diet already includes several elements of the Thrive Diet, you can begin by following the program closely. If, however, the way you are eating is in glaring contrast to the Thrive Diet, start by incorporating a few elements at a time. For instance, you might start with a nutrient-rich smoothie each day in place of a meal or a less-healthy snack, gradually incorporating more green foods into your diet, including having a salad a day. This allows your body and your mind to adapt slowly to the change. As you progress and feel comfortable, continue trying new ingredients and adding more Thrive Diet elements to your routine. Before you know it, you will be on the program and reaping the rewards.
# **recalibration: ease into it**
The Thrive Diet involves recalibration—removing stimuli, including caffeine and refined carbohydrate. Since the body is used to being stimulated by food, it will likely feel more tired than usual for the first few days of recalibration, perhaps even irritated. This is normal. It is best not to recalibrate when other stressors in your life are high. Wait for a calm period.
A few summers ago, even though my diet was good, I recalibrated it to a further level, just as an experiment. For three days I ate nothing containing sugar—not even fruit. The result was a calm and productive state. At the end of the three days, I ate a few blueberries. Taking in just a small amount of sugar in the form of fruit had an immediate stimulating effect. It was like what I used to experience when I drank a cup of coffee. I'm not suggesting cutting back on fruit. But this experiment does nicely underscore the value of recalibration.
Eliminating stimulating foods from our diets will provide a platform on which the Thrive Diet will be most successful.
Reducing stimuli so that our body becomes more sensitive to it translates into easily obtainable energy through natural foods. That the body's perception of the input has changed is key: _You_ decide how you want your body to respond to various inputs. Food, of course, is one of the largest inputs. By recalibrating, we control its effect on our body and mind.
# **getting started on the thrive diet**
## general guidelines
Keep these general guidelines in mind as you embark on the Thrive Diet:
• Consume enough nutrients to support your activity level and the biological regeneration of your cells, to reduce biological age.
• Meet nutritional needs by consuming nutrient-dense whole foods, rather than supplementing with tablets.
• Avoid denatured foods—refined, processed foods.
• Gain energy through nourishment, not stimulation.
• Eat efficient foods: Increase energy by conserving it in digestion and assimilation.
• Recalibrate by reducing your intake of sugary and starchy foods.
## specific guidelines
The specific guidelines below will help you plan your daily diet:
_**Eat throughout the day.**_ By eating several small meals each day, as well as snacks, you will never be too full or get too hungry. Frequent eating helps maintain energy levels and will result in a smaller amount of food being consumed than if you were to eat three full meals a day. This is also a good way to ease digestive strain and spread nutrients throughout the day, improving their absorption rate.
_**Use the 12-Week Meal Plan as a guide.**_ All the recipes in this book will help get you started on the Thrive Diet. Several recipes include variations, and don't be afraid to experiment further. If you follow the general guidelines above, and the Thrive Diet's guiding principles, listed on page 40, there is no end to the nutritious and tasty meals you can create.
_**Drink a nutritious smoothie each day.**_ A daily nutrient-rich smoothie will ensure the body gets all the nourishment it needs in a whole-food form. The smoothies suggested in this book are not meant as a supplement to whole food: They _are_ whole foods, just blended. Daily nourishment in the form of liquid will help take the strain off your digestive system, thereby providing even greater energy.
_**Eat a big green salad each day.**_ Packed with chlorophyll, a leafy, green salad is among the healthiest of foods. Eating a big salad a day will boost overall health. It will help build new blood cells and keep the regeneration process going. High in fiber and minerals, salads are part of the base of the Thrive Diet pyramid (see page 40). Topping the salad with a high-quality dressing made from cold-pressed oils will add essential fatty acids and antioxidants. You'll find recipes for dressings starting on page 251.
_**Eat a raw energy bar each day.**_ Raw energy bars are an easy way to pack nutrition in a convenient form. I make a big batch every few weeks and store them either in the refrigerator or freezer. You'll find they are part of the Thrive Diet's daily meal plan.
_**Eat a substantial, balanced afternoon snack.**_ A properly balanced snack that contains ample protein, high-quality fats, and fiber will provide you with energy and mental clarity. It will supply the nutrition that the body requires and ensure that hunger is not too ferocious at dinnertime. Being too hungry at dinner is a common reason for extra weight gain: People simply eat too big a meal in the evening. A healthier approach is to space out food intake throughout the day.
At a Glance
• A holistic approach is the key element to long-term health and success.
• High net-gain foods reduce energy expenditure and therefore uncomplementary stress.
• Great gains in both physical and mental health can be made by simply eating natural whole foods.
• Fatigue and biological debt can be eradicated by nourishing the adrenal glands. The 12-Week Meal Plan is designed to lower nutritional stress, and lower stress means healthier adrenal glands.
• Recalibrating will yield everlasting energy.
• For permanent results, allow your body to adapt gradually to a new eating plan.
• The Thrive Diet is not about perfection or idealism, it's about progress.
three
[the thrive diet
for a healthy environment](braz_9780786727339_oeb_toc_r1.html#c03c03)
# **the energy requirements of food production**
The production, processing, and delivery of food have tremendous impact on our environment—greater than any other industry. The energy used in producing and distributing food accounts for roughly 60 percent of the total energy North Americans produce. Of that 60 percent, more than 85 percent is generated from the burning of fossil fuels—coal, oil, and natural gas. The combustion of fossil fuel to create energy in turn creates greenhouse gases. It is now commonly accepted among climatologists and other experts that greenhouse gases contribute to global warming. With the rising environmental cost of extracting and burning oil, not to mention its cost in dollars, the search for alternative energy sources is on.
Although there are alternatives that may help marginally reduce our dependence on oil over the coming years, no great savior is in sight. Ethanol, derived from corn, is a renewable resource and an oil alternative; however, large tracts of land are needed to grow the corn that would yield only a trivial energy gain in the form of ethanol. Even if all the arable fields in North America were planted with corn to produce ethanol, that ethanol would replace only one-fifth of the oil we currently consume. Of course, if fields are dedicated to ethanol production, they cannot also be used to produce food. Simply put, the energy cycle of ethanol is quite high, only marginally lower than that of oil when it is extracted, processed, and refined.
The term _energy cycle_ refers to the amount of total energy used to produce any given object, and it is the prime consideration in our search for alternative fuel sources. The goal is simple: net gain. Just as it is in our best interest to eat foods with a high net gain in order to gain maximum energy, the production of food should adhere to the rules of efficiency—more energy should be drawn from the fuel than was used to produce it. This is logical, yet the processing of fuel sources is a tremendous energy draw, so much so that there is not always net energy gain. Some alternatives that have been experimented with have experienced a net loss, not making them a viable alternative.
Food production, processing, and delivery are the greatest threats to environmental health.
Many experts believe that the production of food uses more energy than it returns. One report suggests that for every 10 calories of fossil fuel energy burned in food production, only 1 calorie of food energy is produced. This has many food producers and environmentalists concerned. If food production uses more energy than it produces, it is only a matter of time before resources, namely fossil fuels, run dry. And aside from the possibility of a shortage of fossil fuel, its conversion to energy creates pollution. This study, however, is based on standard agriculture, which includes the raising of animals for food—making this type of agriculture up to 30 percent less efficient than plant-based crop production. The latter is still a strain on resources, but a considerably smaller one. Each time a plant-based meal is eaten instead of a meat-containing one, fewer resources are being consumed. By following the Thrive Diet, you will be helping reduce oil usage simply by consuming foods that require less energy to produce.
Scientists agree that until a new, clean source of high net-gain energy is found, each of us can make a substantial difference by reducing our dependence on oil. Since food production is the largest energy draw in North America, it's also the best place to start: Less processing is better not just from a health standpoint but from an environmental standpoint. The first and easiest way to do this is to simply reduce the number of steps involved in the production of food—from the time it's planted to the time you take a bite. If more milling, heating, and refining are required before food is consumable, more energy will have gone into its production.
Another major consideration in any such discussion of energy conservation is the shift of energy. Each time energy is transferred from one form to another, there is great loss: Energy transfer is extremely inefficient. Throughout our ecosystem, energy is transferred from plant to herbivore to carnivore. With each transaction, a large amount of that form of energy dissipates. It is estimated that each transfer is only about 5 to 20 percent efficient, meaning that 80 to 95 percent of the energy is lost to the environment, mostly as heat. This means that if a person eats a plant, depending on its digestibility and net gain, up to only about 20 percent of the energy within that plant will be passed on to the person to use as fuel or rebuild body tissue. If an animal were to eat the plant, a similar energy loss would take place. If a human were to then eat that animal, another 80 to 95 percent of the energy will be lost. Therefore, feeding plants to animals, only to then eat the animal, is not energy efficient. The draw on oil to fuel those extra steps is significant. In fact, the amount of oil North Americans consume could be reduced by up to 30 percent if we were all to eat an energy-efficient diet.
# **protein production: a significant environmental strain**
Traditionally, protein-rich foods have taken the most resources to produce, requiring the most land, the most water, and the most energy. Traditional protein-rich crops consist of animal products: meat and milk. Land must be used to grow the food to feed the animal, and pasture land is needed to raise the animal. From there, the processing and distribution of animal products are labor (therefore energy) intensive.
Most standard crops, such as wheat and corn, produce very little protein. What is needed is a plant with a high protein content, enabling it to be fed directly to humans without having to pass through numerous energy-intensive steps to convert it to a reliable form of protein. Fortunately, that plant does exist: hemp. Hemp is both nutritionally and environmentally superior to most plants. Its seed, of which approximately 35 percent is protein, delivers numerous nutrients. And unlike many crops, hemp can be grown in both hot and cold climates. Because it grows much faster than many traditional crops, the harvesting cycle of hemp is shorter, allowing more to be produced in the same amount of time. Naturally resistant to most pests, hemp crops can be grown efficiently without herbicides and pesticides.
In Canada, Japan, and Europe, hemp crops have been planted in over-farmed fields to rejuvenate the soil. (It is illegal to grow hemp in the United States.) Once the hemp has gone through its growing cycle, usually about three months, it is plowed into the soil and left to decompose. After a few rotations, the soil can be used for growing less productive crops. Hemp can thrive in arid conditions, making irrigation unnecessary and therefore conserving water. Since much of the water used to irrigate crops is far from pure, the risk of health concerns arising from irrigation is lower with hemp crops. And finally, in contrast to the protein sources of the standard North American diet, plant-based sources, and hemp in particular, have low oil requirements for their production.
Other primary-source protein foods include legumes, seeds, and pseudograins. I explain each in detail in Chapter 5.
A plant-based diet significantly reduces our dependence on oil.
With the current price of oil, how is it that some foods requiring so much energy to be produced are still inexpensive to buy in the supermarket? Farming subsidies, still in place in many countries, including the United States and Canada, shelter us from the cost of food production. If the price we paid for our food were a true reflection of the resources that went into its production, the cost of inefficiently produced food would be sky-high. With the price of oil being what it is, we _should_ pay more for food that requires more oil to produce. And in effect we are—since subsidies are provided by the government, a portion of our tax dollar goes into sustaining inefficient food industries.
# **soil quality**
The soil in which we grow our food is an important factor in its nutrient value. We get many of the trace minerals our body needs from our food. For several of these nutrients, plants are simply the conduit, pulling minerals from the soil. Whether or not these plants then pass through animals before making their way to our diet, the starting point is always the same—the earth.
Organic farmers have been aware of soil value for centuries, even before they were known as "organic" farmers. Once too great a demand was placed on the soil, by too many crops grown without a field rotation, for example, it started to produce less vibrant plants—smaller, less colorful, and less flavorful crops that lacked the healthful qualities their counterparts grown in rich soil possessed. And so the farmers began to enrich the soil. Using decomposing plant waste in the form of compost was a common way of adding valuable minerals and nutrients back into the soil. Allowing worms to develop colonies within the soil was also a way of improving crop quality. Worms help speed the rate at which organic matter decomposes and enable a new crop to be planted sooner. These methods are still used today by some organic farmers. Most of the large food-producing companies, however, take less care in nourishing the soil. Instead, they focus on the plant, making sure it is not harmed by disease or insects, and so plants are sprayed with herbicides and pesticides, which, ironically, cause their quality to suffer. This manner of farming is perpetuated by the increased demand to produce food regardless of nutrient value. The vast majority of these crops are feed for animals being produced for food themselves. Again, passing food through these extra steps is a large energy draw, as well as inefficient use of land.
# **why the thrive diet is less demanding on the environment**
A diet consisting of food that has been minimally processed and consists of primary-source nutrition is less demanding on the environment. Primary-source nutrition means eating solely plant-based foods. As I noted earlier, without adding the extra step of feeding plants to animals and then eating the animal, as is the basis of the typical North American diet, a considerable amount of energy is conserved, about 30 percent—and 30 percent is huge. When energy gains measured in the 1 and 2 percent range are considered "significant," 30 percent is massive.
Imagine if North America reduced its energy usage by 30 percent? If every North American were to eat a diet based on primary nutrition, that is exactly what would happen.
The Thrive Diet is an environmental friendly diet. It calls for eating many foods in their natural state, with little preparation. These foods consist entirely of primary sources of nutrition—plants.
# **what can we do?**
Money greases the wheels of our cultural machine; therefore, it is the greatest initiator of change. We simply have to use the power of economics to help ourselves. To not support corporations that practice poor environmental policies such as unsustainable and inefficient land use, use of toxic herbicides and pesticides, and destruction of old-growth forests is only half the solution. We as informed consumers hold the power.
Smaller, environmentally conscious companies are beginning to attract more and more informed customers each year. Supporting these companies is twice as effective as simply not buying from those whose practices are destructive. For example, to buy non-genetically modified hemp foods grown without pesticides or herbicides puts money toward promoting a clean, sustainable industry. If these sustainable industries are able to flourish because of our support, others will see the economic carrot of "green" agriculture, and they will follow. This is one problem that we can eat ourselves out of.
At a Glance
• When we bite into food, part of the environment becomes part of us.
• More fossil fuel is burned in the production, processing, and delivery of food than in any other industry.
• The more energy used to produce food, the more greenhouse gases created.
• As individuals, the single greatest thing that we can do to preserve environmental health is to base our diet on primary-source foods.
• Simply by changing our eating habits we can significantly reduce pollution, and in doing so improve our health and the health of generations to come.
• Supporting companies that have environmental consciousness will help make their standards the new benchmark of food production.
four
exercise for lifelong health
It is possible to grow a younger body. A younger body is simply one that has regenerated its cells more recently. The key to developing or maintaining a functional, young body is to encourage it to be in a constant state of regeneration. But the body regenerates only if it is given a reason. The best reason comes in the form of regular exercise. Remember, exercise is really nothing more than breaking down body tissue. Once cells are broken down through exercise, the body must grow new cells to replace them. This is an ongoing process. Activity level is largely responsible for the rate at which regeneration occurs, provided that the body has the dietary resources to support it—that it is supplied with premium fuel.
Poor nutrition can convert the complementary stress that exercise provides into uncomplementary stress by virtue of degeneration. Performing strenuous exercise regularly without eating a nutrient-rich diet will speed degeneration of the cells and the aging process. And if the body is not supplied with the building blocks it needs, a stress response will be triggered, causing cortisol levels to rise and body fat to be stored.
How often have you said to yourself, "I did my exercise today; I'll treat myself to a cheeseburger," or, "I've had a stressful day at work— I deserve ice cream this evening"? People crave junk food during stressful times. But this is when it should be adamantly avoided. Or at the very least, you need to make sure your body also has the necessary building blocks to regenerate after it experiences stress. Immediately following a hard bout of exercise, the body will try feverishly to rebuild what was broken down. At this time, premium nutrition is of even greater significance than usual. For this reason, I have included exercise-specific recipes later in this chapter that will help provide the best possible fuel and building material for active bodies. Providing your body with the best nutritional building blocks after a workout will ensure it continually regenerates muscle tissue. And if nutritionally empty food is eaten later in the day, after the nutrient-rich food, it will not have such a detrimental effect, since the repair process will already be underway. You'll also find that the desire to eat junk food fades if nutrient-rich foods are consumed immediately after exercise.
Exercise has another anti-aging attribute: sweat production. Sweating helps cleanse the pores, which is necessary for skin health. Healthy skin is elastic and supple, giving it a youthful appearance. As you read in Chapter 2, a small amount of direct sun exposure is healthy. Ultraviolet rays in the sun kill bacteria that can clog pores and restrict proper perspiration. And because toxins in the body get excreted through sweat, clear, unobstructed pores allow the body to detoxify fully.
Another benefit of exercise is its influence on the pituitary gland, an endocrine gland in the brain. Soon after you've begun exercising, the pituitary releases a growth hormone that contributes to the building and maintenance of body tissue throughout the body. It also makes losing body fat easier. It has been shown that people who exercise only one set of muscles experience growth throughout the whole body—in muscles they don't even exercise. For example, a person who does squats but no upper body weight training will develop stronger chest muscles. This can be attributed solely to the release of growth hormone. This effect has been shown to occur even when only one _side_ of the body is being used in weight training. If a person were to lift weights only with his right arm, over time his left arm would also grow stronger. Not surprisingly, though, the untrained muscles do not develop as quickly as the trained ones. Nevertheless, the exercise instigates body-wide renewal. This is a powerful feature. (Sleep also releases growth hormone, but only if cortisol levels are kept low—as the Thrive Diet aims to do.)
# **exercise: getting started**
We know moderate exercise holds an important position in the creation and maintenance of optimal health. For me, however, it is more than that. Training for competitive endurance sports has been an integral part of my life and a daily routine since I was 15. Because I love it, exercise is relatively easy for me; I never have to force myself. This means the exercise produces less stress, resulting in a quicker recovery than those who have to force themselves to exercise would experience. However, I got to the point where I _needed_ to exercise for several hours each day to feel good, both mentally and physically. Luckily, I recognized that this was not mentally healthy—a feeling of dependence never is. I did not want to feel as though I _had_ to exercise to feel productive. I began to view it as any other chemical dependency, since that is literally what it was: My endorphins were to blame. Chemicals are released during exercise that improve mood; this can become an addiction of sorts. You may have heard of the runner's high. This is nothing more than a rush of endorphins. One of the biggest challenges for competitive athletes is to not over exercise. In part driven by competitiveness but more because of endorphins, many high-level athletes are in danger of overtraining, and in turn, an overuse injury. Adrenal burnout (discussed in Chapter 1), for example, is a hormonal injury caused by too much stress. One way to exhaust adrenals is to simply train more than the body can recover from.
That said, endorphins can be an excellent motivator. I know most people are not as eager to exercise as I am. I also appreciate that many people downright dislike working out. But keep in mind that not much exercise is necessary to achieve a high level of health. Small amounts of exercise are good for health; larger amounts are good for fitness. The Thrive Diet is about building optimal nutritional health. From there, other facets of health, such as peak fitness, can be achieved if desired.
As little as 20 minutes a day can be enough exercise when just starting an exercise program. A good way to structure a program is to alternate between cardiovascular exercise and resistance training. Cardiovascular exercises such as walking, running, cycling, swimming, and rowing might be done on the first day. Day two might then consist of weight training and calisthenics (using body weight as resistance). Simply alternate days like this, with one day off each week for rest.
Cardiovascular exercise helps develop a strong heart and therefore a more efficient one. The more efficient the heart, the more blood will be circulated with each pump it performs. An efficient heart will be able to pump at a slower rate, which will conserve body energy. The same goes for resistance training: It improves muscular efficacy, making day-to-day activities less physically straining. It also has been shown to improve bone density and strength.
When selecting an exercise, consider your likes and dislikes, and aim to find one that suits your personality. This sounds like basic advice, and it is. Yet, many people participate in exercise programs they don't find enjoyable, slogging their way through their workouts. And as you read in Chapter 1, will power is finite. If you force yourself to do daily exercise that you don't like, it will deplete your will power, making various challenges that crop up in life harder to deal with.
If you want to use exercise to clear your head after a challenging day at work, a run or walk by yourself might be a good choice—if you want exercise to be _your_ time of the day, away from others, solo activities are the way to go. If, however, you like the camaraderie and social aspect of exercising, choose an activity such as an aerobics class or circuit training. If you need motivation to exercise, arrange to work out with a friend: Like any other meeting, scheduling to meet a friend for a workout will help get you into an exercise routine and encourage you to stick with it.
There are other considerations, too. Ask yourself if you would like a vigorous activity, such as boxing, or are you more suited to introspective movements, such as yoga? Do you prefer competitive activities to keep you motivated or is competition a turn-off for you? If you flourish with head-to-head competition, try tennis or squash. Do you like team sports? Consider joining a local soccer or ultimate league. Or, if you prefer indoor team sports, check out the local volleyball or basketball court. There are as many activity choices as there are personality types. Check with your local recreation center to see what it offers. You will be amazed at the diversity of activities available.
## keep a training and nutrition journal
I suggest you keep a training and nutrition journal to help you stay on track. You might find it inspiring to document your exercise routine in particular. Simply write down what exercise you do each day and how you felt doing it. Include the duration of the exercise and perceived intensity (more on intensity levels below). Also note what you eat each day and when you eat it. Even if what you eat remains the same, the timing of each meal and snack can affect the way you feel and perform. After only a month or two, a pattern will likely emerge. The days that you felt best exercising were probably preceded by the best days nutritionally—a clear indication of the bond between nourishment and performance.
I have kept a detailed journal ever since I began training and racing. It started as both a nutrition and training journal, but then I scaled it down to simply a training journal. Since my diet was so clean, it could be taken out of the equation. I knew that if my performance faltered or improved, something other than nutrition was responsible. I could work backwards from the date of a race and see what I had done correctly to yield a good performance, or what I had done to result in a less than satisfying outcome. It has been by far the best tool that I have had. When I compare a few months leading up to a good performance to a few months leading up to a poor one, what differs immediately stands out. From that information, I know the good points to incorporate and the bad ones to eliminate, and so can design an optimal, tailored training program.
Everyone is an individual when it comes to exercise programs. There certainly is no one-size-fits-all program; if there were, everyone would excel with the same regimen, which we know is not the case. I believe a training journal is of great value, whether you have a coach or not, and even if you are not a high-level athlete. Simply by helping you track your progress and, more importantly, spot those areas where you could improve, a training journal is the best tool for helping you achieve your goals.
# **proper nutrition boosts exercise's positive effects**
The guiding principles of the Thrive Diet are ideal for active people. Efficiency of nutrition—and therefore energy—transfer from food to the body is a key element. As you know, the Thrive Diet began as an athletic performance diet and evolved into an everyday, health-optimizing one. Its fueling and recovery strategies can be applied to any level of activity. Its eating principles will help raise the value of even small amounts of physical activity by quickly aiding cellular tissue repair, thereby reducing biological age and body fat. Properly fueled modest amounts of exercise followed by high-quality nutrition will dramatically increase the effectiveness of the exercise itself, without the need to increase its duration or intensity.
All the recipes in this book are excellent for active people; however, the ones in this chapter in particular are designed specifically for those of you who want to fuel your body to get the most out of your training program. Formulated to be consumed immediately before, during, or after exercise, these recipes have helped me get significantly more out of my training program and have improved my fitness level.
The value of natural, high-quality nourishment is appreciated by the nutritionally savvy athlete: Once the base of general health is obtained, gains in performance can be achieved by tailoring nutritional needs to the specific activity. The timing of nutrition, combined with specifically formulated recipes for athletic performance, is crucial.
## speeding recovery
The most important factor for building athletic performance once general health is achieved is recovery. Recovering quickly from exercise is the number one goal of many top-level athletes, for good reason: The closer the workouts to each other, the quicker the athlete will improve. Over the course of a month or so, the effects of quick recovery will be unmistakable in terms of performance gains. Elite athletes aren't the only ones to benefit from quick cellular repair. Speedy muscle recovery is also of great importance for recreational exercisers and even for people who are generally sedentary. If you are able to recover quickly after even light exercising, your body will not have to dedicate as much energy to recovery as it might otherwise need to. This allows other systems, such as the immune and hormonal systems, to remain in better health. Simply put, quick recovery helps conserve the body's resources and therefore energy. As well, the quicker recovery takes place, the less stress is loaded onto the body. It is clear, then, that recovery food, the food eaten immediately after exercise, is key.
Over the years, I have experimented with post-workout homemade concoctions, a whole-food blender drink being my favorite. These smoothies, when next-level ingredients are added (I discuss next-level ingredients on page 217), combine protein, essential fatty acids, enzymes, probiotics, antioxidants, and an array of vitamins and minerals, and contain all the nutrients you'll need for a quick recovery.
Commercial sport nutrition products are not always a healthy option: They are often packed with artificial flavors, refined carbohydrates, denatured proteins, and sometimes even harmful fats. I certainly did not want to consume anything that did not put overall health first. True, some commercial options are not bad; but since I like to know exactly what I'm putting into my body, and keep it completely natural, I opted to make my own. Whole-food energy bars, sport drinks, energy gels, energy pudding, post-workout recovery drinks, whole-food nutrient-dense smoothies, and even performance pancakes are all part of my sport nutrition program.
# **nutrition before exercise**
I'm often asked what the best foods to eat before exercise are. While the pre-exercise snack is not unimportant, its value should be minimal. What I mean by that is, try to ensure that the previous workout was properly recovered from and that the body is so well fueled on an ongoing basis that what is consumed immediately before the workout is not a major factor, fuel-wise.
If you have food cravings—the _need_ to eat something—within a couple of hours before the start of exercise, it's a sign that the body is fatigued because its requirements have not been met in the days prior, and it's now asking for nourishment. That being said, it is useful to consume a small pre-exercise snack and to top up energy levels, especially before longer bouts of exercise, such as a long bike ride or a hike.
Being adequately hydrated and fueled before and during exercise will decrease the amount of stress placed on the body, allowing the body to work harder and perform better, and require less recovery time. The body's first choice for fuel during intense exercise is simple carbohydrate. Once the body has burned all the simple carbohydrate available to it, it will opt for complex carbohydrates. It's best to ensure the body is provided with enough simple carbohydrate to fuel activity so that complex carbohydrate is not relied upon. If the body has to resort to burning complex carbohydrate while exercising at a high intensity, it will have to use extra energy to convert the complex carbohydrate into simple carbohydrate.
Eating too much protein before intense exercise will likely result in muscle cramping, since protein requires more fluid to be metabolized than carbohydrate or fat, and cramping occurs when the body is not properly hydrated. Also, protein is not what you want to have your body burning as fuel. Protein is for building muscle, not fueling it. When protein is consumed in place of carbohydrate immediately before exercise, and therefore burned as fuel, it burns "dirty," meaning that toxins are created from its combustion. The production and elimination of toxins are a stress on the body and cause a stress response, ultimately leading to a decline in endurance.
## the pre-exercise snack
The most important factor in a pre-exercise snack is digestibility. If the food eaten shortly before a training session, race, or even a routine workout requires a large amount of energy to digest, it will leave the body with less energy—the last thing you want before exercise. Food that is difficult to break down requires more blood to come to the stomach to aid in the digestion process. When blood is in the stomach, it can't be elsewhere delivering oxygen and removing waste products, tasks that must be carried out in order for you to achieve optimal physical performance. And if food has not been digested completely before you begin exercising, you may get a stitch—a cramp in the diaphragm. The more intense the exercise, the more important the digestibility of the pre-exercise snack is.
The ratio of carbohydrate, fat, and protein in the pre-exercise snack is determined by the intensity and duration of the activity. There are three basic levels:
**Level One:** High intensity, shorter time; activity lasting one hour or less.
_**Examples:**_ A three- to six-mile run; intense gym workout; game of basketball, tennis, hockey, soccer, or other quick-moving sport that involves lots of intense movement and then rest.
**Level Two:** Moderate intensity, moderate time; activity lasting between one and three hours.
_**Examples:**_ Half marathon, marathon, Olympic distance triathlon, intense cycling, power hiking; activities involving more sustained output but less intensity than level-one activity.
**Level Three:** Lower intensity, longer time; activity lasting more than three hours.
_**Examples:**_ Half Ironman, Ironman, bike ride, hike, long walk, adventure racing, days spent on your feet in everyday activity.
The intensity of the activity will determine the fuel mixture burned by the body, as illustrated below:
**Sources of Fuel During Exercise**
Source: L. Bravo. Polyphenols: Chemistry, dietary sources, metabolism, and nutritional significance. Nutr Rev 1998, 56(2):317-33; M. Colgan. Optimum Sports Nutrition. New York: Advanced Research Press, 1993.
The graph on page 110 shows what source of fuel the body is using when performing various intensities of exercise. Of course, everyone's fuel requirements are slightly different, depending on fitness level, diet quality, and, to a lesser degree, genetic makeup. For longer exercise sessions and races, the fitter and better trained the body, the greater percentage of fat is utilized as fuel—preserving carbohydrate stores and in turn increasing endurance.
**Level-One Activity.** For short bouts of high-intensity exercise, fuel up on simple carbohydrate. The healthiest source is fruit. Dates are a good choice since they are rich in glucose, a simple carbohydrate. Glucose, once consumed, goes straight to the liver for immediate energy; the body does not have to convert it to a different form in order to utilize it. This makes glucose-rich foods the best primary fuel before or during a high-intensity workout. However, it burns quickly, which means that if glucose is the only carbohydrate source, it will need to be replenished about every 20 minutes after one hour of intense activity to keep the body adequately fueled.
Fructose, also a fruit sugar, has a lower glycemic index than glucose, meaning it kicks in at a slower rate once consumed, and it burns more slowly, which prolongs its effectiveness. Agave nectar, from the blue agave cactus, is an especially good source of easy digestible fructose. I explain this food in detail in Chapter 5, page 158. Bananas, mangos, and papayas are also fructose-rich (and alkaline-forming). The combination of glucose- and fructose-rich fruit is a very good energy snack, providing both quick and prolonged energy.
One excellent fuel source for high-performance training, racing, or intense exercise that is often overlooked is coconut oil. Coconut oil is a rich source of medium-chain triglycerides, or MCTs. This form of fatty acid is excellent for, among other things, quick energy. As with glucose, MCTs go directly to the liver to be burned as fuel. I explain coconut oil and MCTs in detail on page 144.
I've developed a simple recipe for a snack before a short intense workout or race. Direct Fuel Bites (recipe, page 125), as I call them, combine dates and coconut oil for the ultimate source of quick, natural energy. They provide a direct source of simple carbohydrate. The body gets the fuel from the glucose and MCTs even before the dates and coconut butter are digested.
**Level-Two Activity.** If I will be performing a mid-range to long workout that lasts up to three hours but is still quite intense, or compete in a race such as a marathon, I slightly shift the ratio of nutrients in my pre-exercise snack. I include a small amount of alkaline protein, usually raw hemp, and a source of essential fatty acids, such as ground flaxseeds or soaked almonds, for prolonged, high net-gain energy. This nutritional premise can be easily applied to any exercise routine, whether as vigorous or not. My raw energy bars (recipes, pages 226-232) and energy puddings (recipes, pages 125-126) supply this ratio. They are digested quickly and supply the nutrients required to sustain high-level performance for an extended period. Simple-carbohydrate based, the energy bars and puddings also provide a small amount of fat and protein to help extend the time between refueling. Including small amounts of fat and protein in an easily digestible form will improve endurance in moderate to long events.
For less strenuous activity, such as long hikes and low-intensity bike rides, a more balanced approach is called for. A good pre-exercise snack in this case consists of about three times more carbohydrate than both protein and fat: a 3:1:1 ratio. Up to one part each of protein and fat for every three parts of carbohydrate can be beneficial before and during longer exercise bouts because, during lower intensity exercise, the body burns primarily fat. This is a critical training zone for endurance athletes, as it teaches their body to become efficient at using fat as fuel, therefore sparing glycogen (carbohydrate stored in the muscle) and resulting in better endurance. However, even a fraction of time spent in the fat-burning zone will burn muscle if not enough amino acids are present, hence the need to consume a small amount of protein before a longer exercise period. Its consumption will slow the release of the carbohydrate, stretching it out for a longer time, thereby improving endurance, preventing muscle loss, and keeping body fat to a minimum.
**Level-Three Activity.** For those of you who are preparing for events such as Ironman or who participate in adventure racing and other endurance activities lasing longer than three hours, it's important to train your body to become efficient at burning fat as fuel, and in doing so, preserve glycogen stores. Glycogen is carbohydrate stored in the muscles. Within only a few hours of activity, muscle glycogen will be burned up and the body will require more fuel to keep performing at a high level. You will need to eat food high in simple carbohydrate to avoid a decline in performance. However, to reduce the body's dependence on glycogen and the need to consume more food, it is important to teach the body to use glycogen sparingly by shifting its fuel source to fat. Unlike glycogen, fat is plentiful and is near impossible to run out of. Even the leanest of people have enough fat stores to fuel them for several back-to-back Ironman races. The trick is accessing the fat, and this requires the right kind of training. Exercising at a relatively low intensity will tap the fat stores and burn it for energy. A large part of endurance training is spent at a low intensity for that reason, to access fat stores and in doing so improve the body's ability to use fat as fuel. For example, while training for Ironman, it is important to include bike rides that last six hours and longer, to become better at using fat as fuel and depending less on glycogen. The fitter the athlete becomes, the more efficient the body will be at burning fat, allowing the athlete to increase the intensity of the workout while still using fat as fuel. The ultimate goal is to race at a high intensity while burning fat, thereby eliminating the possibility of running out of energy and "hitting the wall."
Before longer endurance workouts, it is important to take a balanced approach to nutrition. Consuming food that provides a combination of complex carbohydrate, fat, and protein will prolong endurance. Before a workout that lasts four hours or longer, I'll eat Performance Banana Pancakes (recipe, page 128). I also eat them before a long hike, walk, or even just a day that involves prolonged ordinary activity.
# **nutrition during exercise**
One objective I set for myself during exercise is to never become thirsty or hungry. Knowing that I'll feel the onset of thirst at about the 20-minute mark, I'll be sure to drink 15 minutes into exercising. During workouts projected to last longer than 90 minutes but under two hours, I'll have a sip of water every 15 minutes. I apply the same method to eating while training. In exercise sessions exceeding two hours, I'll be sure to consume easily digestible nutrients as well, about every 25 minutes. For this, I have developed a number of sport drinks (recipes begin on page 122) and energy bars (recipes begin on page 226).
## sport drinks
Sport drinks are one of the sport-nutrition industry's biggest commercial successes. Now as mainstream as many colas, sport drinks are one of the most popular beverages in North America. Making electrolytes and simple carbohydrate readily available in a palatable, easily consumable form, sport drinks serve their purpose. Designed to provide electrolytes to athletes losing them through sweating, sport drinks significantly reduce muscle cramping and spasms, and in doing so improve performance.
Sweat consists of water and electrolytes (electrolytes themselves consisting of several minerals; see Glossary). Simply replenishing water without also replenishing electrolytes can create an imbalance and even lead to a condition known as hyponatremia. Also known as water intoxication, hyponatremia can develop when a person drinks too much water. It is most common among athletes who try to properly hydrate in the days prior to a race yet overdo it and flush electrolytes from the body. Milder symptoms include muscle twitches and cramping; more serious ones include heart palpitations and blacking out.
Because they supply the athlete with simple carbohydrate to fuel working muscles, sport drinks have become a fixture on the athletic scene. Unfortunately, many contain artificial color and flavor and are loaded with refined sugar in an attempt to make them more palatable during intense physical exertion. This, of course, means that drinking them during exercise is actually undesirable. Interestingly, many "sport drinks" on the market are not intended to be consumed during intense exercise: They are simply flavored sugar water, marketed with a sporty image to nonathletic people. The manufacturer's chief concern is making the drink taste good, and the tastes of a person sipping a beverage while inactive are often quite different from those of a person undergoing physical exertion. A light, slightly sour, even bitter taste is often more palatable during exercise, since flavor receptors alter when the body is exerted, and slight tartness is frequently perceived as refreshing. As well, drinks that taste good cold will often taste too sweet when at room temperature or warmer, making many commercial so-called sport drinks impractical.
The concept of the sport drink is an excellent one. The low-grade ingredients in most commercial versions, however, do not equate to excellent functionality—again prompting me to make my own.
Even before sport drinks became popular in North America, a more basic yet much healthier version existed in Brazil. Coconut water, which I discuss in more detail in Chapter 5, page 152, has been used by Brazilian soccer teams for several decades. It has been drunk in many tropical and subtropical parts of the world for centuries. Rich in electrolytes and therefore valuable for the replenishment of those lost in sweat, coconut water can help maintain smooth muscle contractions and energy levels, particularly in hot climates. I base a few of my sport drink recipes on coconut water for this reason.
Another high-quality natural source of electrolytes is found in certain seaweeds. Dulse in particular (see Chapter 5, page 132) has a nicely balanced electrolyte profile. I use dulse in several of my exercise-specific recipes, including the energy bars, sport drinks, and gels.
## sport gels
Sport gels are designed to get a high concentration of carbohydrate into the athlete as quickly as possible during competition and training. Their consistency is, as you might expect, gel-like. As is common with commercial products, most gels on the market contain artificial flavors and colors, and their base often does not consist of prime ingredients. Therefore, once again, I opt to make my own. For the gel base I combine glucose-rich dates, blended into a paste, with fructose-rich agave nectar. As I mentioned earlier, the combination of glucose- and fructose-rich foods makes for an excellent quick-energy, endurance-boosting fuel. Designed to be used during moderately intense exercise, these gels digest remarkably easily and get carbohydrate to the working muscles quickly without robbing digestive energy.
## athlete-specific recalibration
Another key factor in optimized athletic performance is recalibration. I explain this aspect of the Thrive Diet in Chapter 2. One of the major advantages of the Thrive Diet is an altered "perception" that develops as the body becomes recalibrated. Once recalibrated, the body no longer "sees" food the same way. Recalibration removes stimulating foods such as refined sugars and caffeine from the diet. In doing so, the body adapts to functioning at a higher energy level without depending on foods that stimulate. As an inevitable result, the recalibrated body becomes highly sensitive to any form of stimulation. This means that when you are striving for a greater level of fitness by pushing the body to new heights, consuming a controlled amount of stimulating food can have a useful effect. When the body is spurred on in preparation for a workout with a specific goal—to achieve a yet-to-be-realized level of performance, for example—the stress it undergoes can be considered production stress. Shifting stimulation from uncomplementary stress to production stress will result in greater achievement in the workout. Recalibration, then stimulation, is a powerful performance-enhancing tool and is an excellent tactic before a race or major event. However, to maintain its effectiveness and minimize the risks of adrenal burnout, this can be done only rarely.
One of the healthiest and most effective stimulants before exercise is the South American herb yerba maté. Packed with several trace minerals, vitamins, amino acids, and antioxidants, yerba maté is a nutritional powerhouse. I explain it in detail in Chapter 5, page 157.
You will notice that some recipes have options for yerba maté. These are to be used only once the body has been recalibrated, and even then only on occasion. If you feel that you _need_ yerba maté before every workout, it's time to take a rest.
# **nutrition immediately after exercise**
Breaking down muscle tissue on a regular basis and then consuming, without fail, the right nutritional building blocks after the workout is the basis for a stronger, more vibrant, biologically younger body. What is consumed after the workout is vital for cellular reconstruction.
Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrate. (A protein "construction" meal should come later.) As I noted earlier, the 45 minutes immediately following a workout is referred to as the fuel window; this window is the best time for the athlete to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.
A common weight-loss strategy is to restrict calorie intake immediately after a workout. I know many people who will go for a long run, then not eat for several hours, in an attempt to shed body fat. These are the same people who wonder why they feel lethargic during their next workout, and eventually need to skip workouts to feel rejuvenated. In addition to missed workouts, other signs of stress become evident within a couple of weeks. Cortisol levels rise, causing the body to retain body fat and cannibalize muscle tissue, which is certainly not the desired effect.
To speed recovery, the body needs simple carbohydrate to enter the bloodstream—the quicker the better. This means that the post-exercise snack should contain very little fat (even the good kind) and no fiber, since both slow the rate at which carbohydrate enters the bloodstream. For normal everyday activity, a slower release of simple carbohydrate is desirable, and so a small amount of protein is good: As much as 20 percent of the total snack can consist of an alkaline-source protein. Up to one part of protein for every four parts of carbohydrate can be beneficial. This small amount of protein helps speed glycogen synthesis, the rate at which the muscles absorb the carbohydrate. However, a greater amount of protein, in excess of 4:1 carbohydrate-to-protein ratio, will slow recovery.
Immediately following a workout, either a recovery drink or an easily digestible pudding is the best snack. The body often has trouble digesting when it is fatigued (since digestion requires energy, energy the body may not have much of after a hard workout), so liquid and near-liquid-consistency foods are best. You'll find recipes for my Recovery Pudding on page 126 and for my recovery drinks starting on page 127. These recipes contain the appropriate ratio of nutrients. The Recovery Pudding, for example, contains bananas and blueberries, both of which provide simple and complex carbohydrates, as well as electrolytes to replace those lost in sweat. The ground flaxseed and hemp protein supply a small amount of protein, just enough to assist the carbohydrate in the muscle glycogen-regeneration processes. The small amount of hemp oil (or EFA Oil Blend, recipe on page 210) in the recovery drinks helps in the repair of soft-tissue damage, that inevitable by-product of exercise. These foods, especially once blended, are easy for the fatigued body to digest and utilize.
Once an hour has passed since eating your post-exercise snack, it's time for a complete, nutrient-rich meal. Ideally, this meal will consist of high-quality, easily digestible raw protein such as hemp, omega-3 fatty acids (also from hemp and flaxseed), and vitamins and minerals from natural whole-food sources. If the workout was a particularly hard one and you are feeling drained, a liquid meal is the best option. A whole-food smoothie is easier and quicker to prepare than most other complete meals, in itself desirable after an exhausting workout. But, most important, a liquid meal shortly after exercise is of value because the majority of the body's blood will be busy rapidly circulating throughout the body, clearing lactic acid and other metabolic waste from the extremities and delivering nutrients. Remember, the consumption of a conventional meal at this time will require a large amount of blood to travel to the stomach to aid in digestion. Since the blood is needed in the stomach, it cannot remain in the extremities going about its "clean up and delivery" job. With the extra strain of digestion removed by consuming complete liquid nutrition, recovery will dramatically improve.
You'll find recipes in the smoothie section, pages 222 to 226. I also outline there next-level ingredients that are beneficial. Of even greater value after intense exercise and other types of augmented stress, these ingredients will help rebuild adrenal glands, keeping them functioning properly, and speed recovery in general. Or you may choose to use the powder formula I have developed, called the Vega Whole Food Health Optimizer. In addition to the basics, this ready-made smoothie mix contains all the next-level ingredients you'll need. It's available in most health food stores.
I don't classify raw energy bars as exercise specific because they are useful for many types of activity levels. Recipes for these can be found starting on page 226.
The table on page 121 shows the best time to consume selected sports-specific snacks (recipes follow) for maximum effectiveness.
# **alkalizing foods and exercise**
Alkalizing foods are an integral part of the body's post-exercise repair process. If not dealt with, lactic acid build-up from physical exertion, general stress, and acid-forming foods will lead to muscular stiffness, fatigue, and joint pain. If an acidic system becomes chronic, it will show signs of aging and will eventually cause the blood and cellular tissue to degenerate more rapidly than if the system were not acidic.
Athletes in peak training are the most affected by excessively high acid levels (acidosis): Vigorous exercise causes lactic acid build-up, and stress of any kind causes even further build-up. Already physically stressed, many athletes must also deal with various forms of performance anxiety. An increased metabolism, which further lowers the body's pH, is yet another concern athletes face. Combine this with the heftier food requirements of most athletes and the emphasis on protein to aid muscle recovery and you have all the elements of an acid-ravaged body. Following the Thrive Diet will help combat this.
# **exercise-specific recipes**
## sport drinks
These homemade concoctions are easy to make and much healthier than commercial versions.
## Electrolyte Sport Drink with Ginger
Especially when served cold, this drink goes down smoothly—a prerequisite of any serious sport drink. The citrus combined with the coconut water and ginger gives this drink a refreshing crispness.
The young coconut water provides the electrolytes, while the agave nectar delivers an easily digestible form of slow-release carbohydrate. The ginger helps minimize inflammation.
Make Ginger Ale (recipe, page 269), but substitute young coconut water for the plain water.
Variation: Substitute lime for the lemon or use a combination of both. Use fresh coconut water, rather than pasteurized, to make drink 100% raw.
## Basic Electrolyte Sport Drink
This recipe is useful if you need a sport drink but are unprepared. It's not as good as the others, but it will do in a bind. Most convenience stores and even gas stations will carry these ingredients.
3 parts of your favorite unsweetened fruit juice (use fresh, not pasteurized,
juice to make drink 100% raw)
1 part water
Sea salt to taste
Combine all ingredients in a water bottle or cup.
## Mint Carob Sport Drink
3 dates
2 strips dulse (about 1 tbsp)
2 cups water
1 tbsp agave nectar
2 tsp roasted carob powder (or cacao nibs to make drink 100% raw)
1 tsp dried mint (or 1 tbsp fresh)
1 tsp coconut oil
Sea salt to taste
In a blender, combine all ingredients; process until smooth.
Variation: Substitute 1 cup young coconut water for 1 cup water to increase electrolyte and simple carbohydrate content.
Makes about 3 cups.
## Lemon-Lime Sport Drink
Juice of 1/2 lemon
Juice of 1/4 lime
3 dates
2 cups water
1 tbsp agave nectar
1 tsp coconut oil
Sea salt to taste
Filter out lemon and lime pulp from the juice if so desired. In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 2 weeks. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
## fast fuel
These gels can be stored in small plastic zip-up bags and taken with you for long workouts or a race. However, they are easier to handle and consume when put into a gel flask, which can be bought at most running-supply stores. The Direct Energy Bites are a great high-energy snack before a short intense workout.
Add 1 tsp of ground yerba maté for extra kick.
## Lemon-Lime Gel
4 dates
1/2 cup agave nectar
1 tbsp lime zest
2 tsp lemon zest
1/2 tsp dulse
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it's best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
## Carob Gel
4 dates
1/4 cup agave nectar
2 tbsp lemon juice
2 tsp roasted carob powder (or cacao nibs to make gel 100% raw)
2 tsp lemon zest
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it's best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
## Coconut Carob Gel (with protein)
2 dates
1/4 cup agave nectar
1 tbsp roasted carob powder (or cacao nibs to make gel 100% raw)
1 tbsp hemp protein
1 tbsp coconut oil
1 tbsp lemon juice
1 tsp lemon zest
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it's best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
## Direct Fuel Bites
These are the ultimate for quick energy. Add 2 tsp ground yerba maté for an even greater kick.
5 dates
2 tbsp coconut oil
2 tsp lemon zest
1 tsp lemon juice
Sea salt to taste
In a food processor, combine all ingredients; process until smooth. Form mixture into a 1/4-inch-thick rectangle. Cut into bite-size pieces. Individually wrap in Cellophane and store in the refrigerator or freezer.
Will keep well in the freezer for up to 3 months, and for up to 2 weeks in the refrigerator.
Variation: Add 1 tsp roasted carob powder (or cacao nibs to make 100% raw).
Makes approximately 8 ½ ounce bite-size bars.
## puddings Energy Pudding
A nutritionally balanced blend of easily digestible high-nutrient foods, energy pudding is a great pre-exercise snack.
2 bananas
1/2 cup dates
1/4 cup ground flaxseed
1/4 cup roasted carob powder (or cacao nibs to make pudding 100% raw)
1 tbsp coconut oil
1 tsp lemon juice
1/4 tsp sea salt
In a food processor, combine all ingredients; process until smooth.
This pudding will keep for up to 3 days in the refrigerator, but it's best when eaten fresh.
Variation: Add 2 tsp ground yerba maté for a high-performance version. (Keep in mind that this will also mean greater fatigue later.)
Makes 2 servings.
## Recovery Pudding
This pudding is similar to the recovery drinks, simply offering a different texture for variety. It tastes especially good when cold, just after a hot summer workout.
2 bananas
1 cup blueberries
1/2 cup soaked almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup roasted carob powder
2 tsp ground rooibos (grind to a fine powder in a coffee grinder)
1 tsp lemon juice
1/4 tsp sea salt
In a food processor, combine all ingredients; process until smooth.
This pudding will keep for up to 3 days in the refrigerator, but it's best when eaten fresh.
Variation: To further alkalinize plus fortify, and therefore increase recovery rate, substitute 1/4 cup ground flaxseeds and 1/4 cup hemp protein with 1/2 cup of Vega Whole Food Smoothie Infusion or Vega Whole Food Health Optimizer.
Makes 2 servings.
## recovery drinks
With approximately four parts of carbohydrate for every one part of protein, these recovery drinks have more protein than the sport drinks, yet less than a smoothie. This is the ideal ratio to help speed recovery immediately after exercise, before a protein-rich smoothie is consumed.
As a variation of either of the recovery drink recipes below, substitute 1 cup young coconut water for 1 cup water to increase electrolyte and simple carbohydrate content. For extra adrenal nourishment, add 2.5 grams of maca.
## Lemon-Lime Recovery Drink
Juice of 1/2 lemon
Juice of 1/4 lime
4 dates
2 cups water
2 tbsp agave nectar
1 tbsp hemp protein
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp lemon zest
In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
## Ginger Papaya Recovery Drink
2 dates
2 cups water
1/2 cup ripe papaya chunks
2 tbsp agave nectar
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp lemon zest
In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
## pancakes Performance Banana Pancakes
These are the best pancakes to eat before embarking on a long workout. They are light and easily digestible, yet deliver an abundance of nutrients to fuel peak performance. Add yerba maté to enhance the quality of your workout—just be prepared to rest longer afterward.
2 dates
1 banana
1 cup Popped Amaranth (p. 209)
1 cup Hemp Milk (p. 268)
1 cup water
1/2 cup sprouted or cooked buckwheat
1/4 cup ground flaxseed
1/4 cup hemp protein
1 tbsp ground dulse flakes
1/2 tbsp grated fresh ginger
In food processor, combine all ingredients; process until smooth.
Lightly oil a frying pan with coconut oil and heat over medium heat. Pour in pancake batter to desired size pancake. Cook for 5 minutes or until bubbles begin to appear in the batter. Flip and cook for another 5 minutes or so. Following the Thrive Diet principle of cooking only at low heat, and since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a lower temperature than traditional pancakes. They therefore take a bit longer to cook.
Variation: Add 2 tsp ground yerba maté.
Makes 2 large servings.
At a Glance
• Regular exercise combined with proper nutrition continually regenerates the body's cells.
• Only a moderate amount of exercise is necessary to create and maintain peak health.
• For long-term success, choose a form of exercise that complements your lifestyle, one that you enjoy.
• Eating the right balance of carbohydrate, protein, and fat as determined by exercise intensity will dramatically improve performance.
• The sport-specific foods detailed in this chapter will help enhance your workout quality and therefore fitness level; these homemade versions are much healthier than most of their commercial counterparts.
five
staple foods for the thrive diet
The Thrive Diet is composed of a number of staples. These are reflected in the Thrive Diet pyramid, on page 40. Although some of the foods central to the Thrive Diet 12-Week Meal Plan are not common in a typical North American diet, most can be found in grocery stores, with the exception of the next-level foods discussed at the end of the chapter. Bigger, more progressive supermarkets may carry them, and health foods stores will almost certainly stock them.
# **vegetables**
## leafy greens
Dark green leafy vegetables are a rich source of chlorophyll, important in offsetting stress by alkalizing the body. Chlorophyll also cleanses and oxygenates the blood, making it an essential "modern world" food and a true performance enhancer. Having more oxygen available in the blood translates to better endurance and an overall reduction in fatigue. In their raw state, chlorophyll-containing plants possess an abundance of live enzymes that promote the quick rejuvenation of our cells. The consumption of chlorophyll-rich, leafy green vegetables combined with moderate exercise is the best way to create a biologically younger body.
All leafy greens are healthy; here are some of the more readily available ones:
## dinosaur kale
A large coarse leaf with a blue-green tint, dinosaur kale is a member of the broccoli family. It is rich in vitamin K, folic acid, iron, and calcium. Packed with chlorophyll, raw dinosaur kale is highly alkaline-forming. Dinosaur kale is less bitter than regular kale, and its bigger leaves can more easily be used for wraps. Rubbing sea salt and lemon juice on the kale will soften it, making it more lettuce-like.
## fibrous vegetables
Fibrous vegetables are the base of the Thrive Diet pyramid, and the base of a nutrient-dense diet. They include:
## starchy vegetables
Starchy vegetables are an important part of the Thrive Diet; however, only small amounts are needed. They are at the top of the Thrive Diet pyramid and include:
## sea vegetables
Sea vegetables, often referred to as seaweed and less commonly as wild ocean plants, have been a staple of many coastal civilizations for thousands of years. Most notably, Asian cultures have long since embraced sea vegetables as an important part of their diet.
Sea vegetables are among the most nutritionally dense foods in the world. Containing about 10 times the calcium of cow's milk and several times more iron than red meat, sea vegetables are easily digestible, chlorophyll-rich, and alkaline-forming. Packed with minerals, sea vegetables are the richest source of naturally occurring electrolytes known. Electrolytes allow our cells to stay hydrated longer, thereby improving endurance—of particular significance for active people—so it's important that we get an adequate amount from our diet.
Dulse, nori, and kelp are the most popular sea vegetables in North America. Dulse provides the perfect mineral balance in a natural form and so is a superior source of the minerals and trace elements we need daily for optimal health.
Other, less common, sea vegetables are agar, arame, kombu, and wakame.
# **legumes**
Legumes are plants that have pods containing small seeds. Lentils, peas, and beans are all in the legume family. Lentils and split peas are among the most commonly used legumes in Thrive Diet recipes for the simple reason that they don't need to be soaked before cooking.
Legumes in general have an excellent nutritional profile. High in protein, fiber, and many vitamins and minerals, a variety of legumes are part of my regular diet. Peas, and in particular yellow peas, have an exceptional amino acid profile. Also rich in B vitamins (in part responsible for converting food into energy) and potassium (an electrolyte needed for smooth muscle contractions), yellow peas are an excellent addition to an active person's diet. Because of peas' superior amino acid profile, manufacturers are now producing pea protein concentrates and isolates. This high-quality vegetarian protein is a good option for people with soy allergies.
Although some people avoid legumes because of their gas-producing reputation, legumes are no more a culprit than many other foods as long as they are prepared properly. After soaking beans and shelled peas in preparation for cooking, be sure to rinse them in fresh water. Rinse them again in fresh water after cooking. The water they soak and cook in will absorb some of the indigestible sugars that cause gas; rinsing it off will help improve their digestibility and minimize their gas production. Another way to improve the legumes' digestibility is to add seaweed to the pot when cooking them, to release the gas. A short strip of seaweed is enough for a medium-sized pot. As with all fiber-rich foods, legumes should be introduced slowly into the diet to allow time for the digestive system to adapt. Gradually increasing the amount of legumes you eat each day will ensure a smooth transition to a healthier diet.
Raw legumes are ideal for sprouting. Sprouting improves both legumes' nutritional value and digestibility—enough so that they may be eaten raw. As well, sprouting allows the digestive enzymes to remain intact, eliminating gas production altogether.
These are the legumes I recommend for their nutritional value and taste:
# **seeds**
## flaxseed
Of all the plants in the plant kingdom, flaxseed has the highest level of omega-3, an essential fatty acid. Omega-3 and omega-6 are considered essential because the body cannot produce them. Omega-6 is relatively easy to obtain in a healthy diet; it is prevalent in many nuts, seeds, and vegetable oils. In contrast, omega-3 is relatively rare in the plant kingdom, although hemp and walnuts contain some. Flaxseed, however, is the most abundant source of omega-3 (57 percent of their total fat), making it a vital addition to the vegetarian or vegan diet.
Omega-3 is very important to athletes. Aside from its ability to help reduce inflammation caused by movement, omega-3 plays an integral part in the metabolism of fat. A diet with a daily dose of 10 grams (about 1 tablespoon) of ground whole flaxseeds will allow the body to more efficiently burn body fat as fuel. This is beneficial to anyone wanting to shed body fat, but it is of major importance to athletes who need to spare muscle glycogen. As the body becomes proficient at burning fat as fuel (by training and proper diet), endurance dramatically improves.
To understand the significance of omega-3 to exercise, let's compare two athletes, both at an equal level of fitness. One relies purely on his body's ability to burn carbohydrates, while the other has fueled his body with high-quality fats as well. The athlete who feeds his muscles only carbohydrate can store only enough muscle glycogen for about a 90-minute workout. After that, he needs to ingest more or his performance will decline. On the other hand, the athlete who has incorporated omega-3 and omega-6 into his diet (and trained properly) will be able to draw from fat reserves. This means the athlete has a dual fuel source, lengthening the time it takes for muscle glycogen to be depleted while improving endurance—not to mention creating a leaner body.
Flaxseeds are high in potassium, an integral electrolyte for active people, because it is in part responsible for smooth muscle contractions. The body loses potassium when it sweats, so this mineral must be replaced regularly to keep the body's levels adequately stocked. Potassium also regulates fluid balance, helping the body keep hydrated.
Flaxseed contains both soluble and insoluble fiber. Soluble fiber slows the release of carbohydrates into the bloodstream, helping control insulin levels and prolong energy. Soluble fiber, when consumed, gives the body a sense of fullness, signaling its hunger mechanism to shut off. For this reason, people who are trying to lose weight should increase their consumption of soluble fiber. Insoluble fiber is important in terms of digestive system health. Insoluble fiber plays a cleansing role by insuring toxins don't build up and spread to the bloodstream.
Like hemp, flaxseed has anti-inflammatory properties, welcome in any active person's life. Also a whole food, and a complete protein with all essential amino acids, flaxseed retains its enzymes, allowing the body to absorb it easily and then utilize it to improve immune function.
When buying flaxseed, be sure to choose whole flaxseed rather than flaxseed meal. Whole flaxseeds contain all their health-promoting oils, nutrients, enzymes, vitamins, and minerals. Flaxseed meal is what is left over after the oils have been extracted from the whole flaxseed. Flaxseed meal is mostly fiber and is commonly used as filler in baked goods or low-end meal replacements. I suggest buying whole flaxseeds, grinding them in a coffee grinder, and storing them in an air-tight container in the refrigerator. Ground, they will keep for up to three months.
Because flaxseeds are small with hard shells, they will pass through the system undigested if consumed whole. Grinding them exposes their oils and nutritional value so they can be efficiently utilized by the body.
## hemp
Hemp foods have been gaining popularity over the past few years, and for good reason. Hemp has many qualities that set it apart from other foods. It is a nutrient-rich whole food in its natural state: There's no need to create isolates or extracts from it. As you read in Chapter 2, hemp in its whole-food state is more alkaline than most proteins, with a higher pH, which is of the utmost importance in keeping the body in an alkaline state.
Hemp's protein is complete, containing all 10 essential amino acids, making it superior to other sources of protein. Essential amino acids are ones that must be obtained through diet, as the body doesn't produce them. Hemp's full spectrum of essential amino acids offers a clear benefit to any active individual. Its amino acid profile helps boost the body's immune system and hasten recovery. Hemp foods also have anti-inflammatory properties, key for speeding the repair of soft-tissue damage caused by physical activity. Edestin, an amino acid present only in hemp, is considered an integral part of DNA. It makes hemp the plant source closest to our own amino acid profile.
I find the digestibility of hemp protein to be superior to all other proteins I've tried. Since hemp protein is raw, its naturally occurring digestive enzymes remain intact, allowing the body to utilize it with the greatest of ease, reducing digestive strain. Because of its easy digestibility and absorption, hemp protein is a good replacement for other proteins, and, in fact, you will need to consume less protein if you choose a high-quality protein like hemp: Quality, not quantity, is paramount.
A high-quality complete protein such as hemp is instrumental not only in muscle and tissue regeneration but also fat metabolism. Protein, once ingested, instigates the release of a hormone that enables the body to more easily utilize its fat reserves, which in turn will improve endurance and facilitate loss of body fat. Because hemp foods are raw, they maintain their naturally high level of vitamins, minerals, high-quality balanced fats, antioxidants, fiber, and the very alkaline chlorophyll.
Freshness is particularly important when selecting hemp foods, including hemp oil, hemp seed, and hemp protein powder. A deep green color, pleasant smell, and sweet, nutty taste are indications of a recent harvest. As with any crop, be sure to choose hemp that has been grown without the use of herbicides and pesticides.
## pumpkin seeds
Pumpkin seeds are rich in iron, a nutrient some people have trouble getting enough of, especially if they don't eat red meat. Anemia, a shortage of red blood cells in the body, is commonly caused by low dietary iron or by strenuous exercise. Iron is lost as a result of compression hemolysis (crushed blood cells due to intense muscle contractions). The more active the person, the more dietary iron she needs. Constant impact activity, such as running, reduces iron levels more dramatically than other types of exercise because of the more strenuous hemolysis. With each foot strike, a small amount of blood is released from the damaged capillaries. In time, this will lead to anemia if the runner doesn't pay close attention to her diet. Iron is also lost through sweat.
I always keep raw pumpkin seeds on hand, sprinkling them on many of my meals.
## sesame seeds
Sesame seeds are an excellent, easily absorbable source of calcium. Calcium is in part responsible for muscle contractions—of particular concern to athletes. They will need to ensure that they maintain correct levels of calcium in the body. Calcium plays another important role in the formation and maintenance of bones and teeth. Athletes and people living in a warm climate will need extra amounts of dietary calcium since it is excreted in sweat.
I use a coffee grinder to grind sesame seeds into a flour, then store it in the refrigerator, for up to three months. I sprinkle the flour on salads, cereal, pasta, and soups. Several of the Thrive Diet recipes call for sesame seed flour, to increase calcium content. When baking (whether a Thrive Diet pizza crust, for example, or a non-Thrive Diet recipe), try substituting sesame seed flour for up to one-quarter of the amount of regular, glutinous flour called for in the recipe. If the recipe calls for non-glutinous flour, the whole amount can be replaced with sesame seed flour. Since sesame seed flour is slightly more bitter than most flours, you may want to experiment, gradually increasing the amount each time.
## sunflower seeds
Made up of about 22 percent protein, sunflower seeds offer a good amount of dietary substance. Rich in trace minerals and several vitamins important for good health, sunflower seeds are a food worthy of regular consumption. Sunflower seeds are quite high in vitamin E and are antioxidant-rich.
# **pseudograins**
As I noted earlier, pseudograins are actually seeds, though they are commonly referred to as grains. Pseudograins don't contain gluten, which makes them easily digestible, alkaline-forming, and suitable for celiacs, who are gluten-intolerant.
## amaranth
With its nutty flavor and packed with nutrition, amaranth is one of my favorites pseudograins. Amaranth is quite high in calcium, iron, potassium, phosphorus, and vitamins A and C. Composed of about 17 percent protein, amaranth is particularly rich in lysine, an elusive essential amino acid. Lysine is important for the absorption of calcium from the digestive tract, but it can be difficult to find in plant-based foods, which qualifies amaranth as a worthy addition to a diet for optimum nutrition. In addition, ounce for ounce, amaranth has twice the calcium of cow's milk.
Amaranth consists of about 8 percent fatty acids, found mostly in its germ. Within those fats is a valuable form of vitamin E known as tocotrienol, a powerful antioxidant. With about a 90 percent digestion rate, amaranth is easy on the digestive system and as such is considered a high net-gain food.
With about three times the fiber of wheat flour and almost five times the iron, amaranth flour is a good addition to recipes for baked foods—its inclusion is an easy way to boost nutritional value. But because of its strong, sweet flavor, it is best used as a secondary flour, combined with a primary flours such as spelt or kamut. Amaranth flour also has a gummy texture. Combining it with fluffier grain or seed flours, such as spelt or buckwheat, is a good way to offset this.
_Preparation:_ Cook like rice, at a 1:3 amaranth-to-water ratio, for about 25 minutes. It can also be sprouted (see page 202) or popped (see page 209).
## buckwheat
Despite its name, buckwheat is not wheat, nor is it even in the wheat family. Perhaps somewhat surprisingly, buckwheat is related to rhubarb. Containing eight essential amino acids, including high amounts of the often elusive tryptophan, buckwheat is considered a good-quality source of protein. Since tryptophan is a precursor for serotonin (serotonin is formed from tryptophan), having an adequate amount of tryptophan in your diet is important to help enhance your mood and mental clarity. Buckwheat is very high in manganese and quite high in vitamins B and E; it also provides calcium.
When buying, be sure to select the unroasted form. Roasted buckwheat, also known as kasha, is a traditional East European staple. Roasted buckwheat cannot be sprouted and is less versatile in recipes. Because of its mild flavor, buckwheat is easily overwhelmed by the foods it accompanies. Buckwheat flour nicely complements quinoa flour in particular when the two are combined.
_Preparation:_ Cook like rice, at a 1:3 buckwheat-to-water ratio, for about 20 minutes. It can also be sprouted (see page 202).
## quinoa
With a light, fluffy texture and mild earthy taste, quinoa balances the texture of other, heavier grains when combined with them.
Nutritionally similar to amaranth, quinoa consists of about 20 percent protein; it is high in lysine and is a good source of iron and potassium. High levels of B vitamins, in part responsible for the conversion of carbohydrate into energy, are also found in quinoa.
_Preparation:_ The preparation of quinoa is particularly important since it is naturally coated in a bitter resin called saponi. Thought to have evolved naturally to deter birds and insects from eating the seed, saponi must be removed by thorough rinsing to make quinoa palatable. Most of the saponi will have been removed before the quinoa is shipped to the store, but there will likely be a powdery residue.
Cook like rice, at a 1:2 quinoa-to-water ratio, for about 20 minutes. It can also be sprouted (see page 202).
## wild rice
Wild rice is an aquatic grass seed, rather than a true rice. High in B vitamins and the amino acid lysine, wild rice is much more nutritious than traditional grains. Native to the northern regions of the Canadian Prairie provinces, wild rice is seldom treated with pesticides since it thrives without. (It is also grown as a domesticated crop in Minnesota and California.) Wild rice has a distinct, full-bodied flavor and slightly chewy texture that complements many meals.
_Preparation:_ Cook like rice, at a 1:2 wild rice-to-water ratio, for about 30 minutes. It can also be sprouted (see page 202) or popped like amaranth (see page 209).
# **fruit**
Fruits that are part of the Thrive Diet include:
## dates
High in glucose, a carbohydrate, dates are sometimes referred to as "Nature's fuel." Upon consumption, glucose is rapidly converted to glycogen in the liver. Maintaining an adequate glycogen supply in both the muscles and the liver is imperative for sustained energy. For this reason, dates are best consumed shortly before, during, or immediately after exercise. Other foods, including chlorophyll-rich ones, convert to glycogen as well, but not as quickly as glucose. The easily digestible, alkaline-forming date is the ideal snack to fuel activity.
I try to use fresh Medjool dates in my recipes because of their relatively large size and small pit. They are available in most supermarkets. However, any date can be used, and more and more stores are stocking fresh or moist dates in sealed containers. If you are using dried dates, you will need to soak them first for about four hours, to soften them. After soaking, they can be stored in the refrigerator for up to one week.
# **oils**
Oils come in a wide assortment, each with a distinct taste and unique nutritional value. The key to keeping the flavors in your meals ever changing and your diet's nutrient value diverse is using various oils.
In the right amount, high-quality, cold-pressed, unrefined oils are among the healthiest of substances. My favorites are hemp, pumpkin, flaxseed, and, for cooking, coconut. Most oils contain the same nutrients as the plant seed they are from, just highly concentrated.
Not all oils are equal. Low-quality manufactured oil is one of the most damaging foods that can be consumed, eclipsing even refined carbohydrate. Many cheaper store-bought baked or fried products, such as muffins, chips, and cakes, contain trans fat, a near poisonous substance unusable by the body. Trans fat, also known as trans-fatty acid, is added to many mass-produced commercial products to extend their shelf life, improve moisture content, and enhance flavor.
As for the oils used in the Thrive Diet recipes, it's important to know which can be heated safely and which are best consumed raw. I never fry with hemp, flaxseed, or pumpkin seed oil because of their low burning point—the temperature point at which oil becomes molecularly damaged. Exceeding the burning point can convert healthy oils into trans-fatty acids. When baking with ingredients that contain fatty acids, such as flaxseed and other milled seeds, it is important that the temperature not exceed 350°F. I rarely bake anything at temperatures above 300°F, to ensure the fatty acids retain their nutritional value. For stir-frying, when the temperature is likely to exceed 350°F, I use only coconut oil.
## coconut oil
Coconut oil is produced by pressing the meat of the coconut to remove the fiber. This is the only fat I use for frying. Sometimes called coconut butter since it's solid at a temperature below about 80°F, coconut oil can be heated to a high temperature without converting to a trans fat. Surprisingly, coconut oil does not have a strong coconut taste, and it has almost no smell. When used in cooking, any remaining hint of the coconut taste leaves, making it a versatile oil.
Coconut oil is rich in medium-chain triglycerides, or MCTs. MCTs are unique in that they are a form of saturated fat, yet have several health benefits. The body utilizes them differently from fat that does not contain MCTs. Their digestion is near effortless and, unlike fat that does not contain MCTs (which gets stored in the cells), MCTs are utilized in the liver. Within moments of MCTs being consumed, they are converted by the liver to energy.
Coconut oil and dates are the base ingredients for my Direct Fuel Bites (see page 125), which I eat during an intense workout or race. Also, because of their "direct burn" properties, MCTs are much easier on the pancreas, liver, and digestive system than are fats that do not contain MCTs. MCT-rich coconut oil is becoming the fat of choice for those intent on achieving or maintaining a lean frame.
## extra-virgin olive oil
"Extra-virgin" means that the oil is from the first pressing of the olive. The subsequent pressing is referred to as virgin, the one following that produces regular olive oil. With a light taste and color, extra-virgin olive oil is a healthy addition to sauces, dips, and dressings. Although extra-virgin olive oil is a healthy oil, it delivers only minimal amounts of omega-3.
## flaxseed oil
As you would expect, flaxseed oil is obtained by pressing flaxseed. Milder in taste than hemp and pumpkin seed oils, flaxseed oil contains the highest amount of omega-3 in comparison to omega-6, at a 5:1 ratio.
## hemp oil
Obtained by pressing hemp seed, hemp oil is one of the healthiest oils available. Dark green with a smooth creamy texture and mild nutty flavor, hemp oil is an excellent base for salad dressings. Hemp oil is unique in that it has the ideal ratio of omega-6 and omega-3 fatty acids.
## pumpkin seed oil
Pumpkin seed oil is a deep green color with a hint of dark red. With a distinct, robust flavor, pumpkin seed oil is packed with essential fatty acids and has been linked to improved prostate health.
# **nuts**
## almonds
The almond is one of the most popular nuts in North America. Almonds are resistant to mold without being roasted, making them a perfect nut to soak and eat raw. Particularly high in vitamin B2, fiber, and antioxidants, almonds have one of the highest nutrient levels of all nuts. That combined with their high level of digestibility, especially when soaked, makes them a worthy addition to your diet. Although almonds don't _need_ to be soaked, soaking makes them more nutritious—in this pre-sprouting state, their vitamin levels increase and the enzyme inhibitors are removed, making them even more efficiently digested. Nuts can be soaked in batches and kept for up to a week in the refrigerator (see page 202).
## macadamia nuts
Macadamia nuts contain omega-7 and omega-9 fatty acids. While these are nonessential fatty acids, meaning the body produces them, their inclusion in the diet has been linked to positive health benefits. Blending soaked macadamia nuts results in a creamy spread that makes for a healthy alternative to butter or margarine. Although soaked macadamia nuts are recommended for any of my recipes calling for macadamia nuts, they don't need to be soaked if you're short of time or unprepared.
## walnuts
Walnuts are rich in B vitamins and possess a unique amino acid profile. Also rich in potassium and magnesium, walnuts can help maintain adequate electrolyte levels in the body, prolonging hydration. As with almonds and macadamia nuts, soaking improves their nutrition and digestibility. Walnuts complement many meals and snacks.
## other thrive diet nuts
The nuts listed below all offer high levels of nutrition in a compact form. These nuts can be substituted in recipes for the more common nuts such as almonds and macadamia. Because of their diversity, incorporating them into your diet will ensure a greater variety of taste and nutrition. However, these nuts may not be readily available in grocery stores.
Brazil nuts
Cashews
Filberts
Hazelnuts
Pecans
Pine nuts
Pistachios
Hazelnut trees grow wild in Europe and Asia. A staple in early humans' diet, hazelnuts have been eaten for thousands of years. Filberts are a variety of hazelnut that are cultivated, and are often produced larger than wild hazelnuts to increase crop yield. Wild hazelnuts and filberts are nutritionally similar; both are excellent sources of the minerals manganese, selenium, and zinc.
# **grains**
## brown rice
A staple of many countries, rice is one of the most consumed foods in the world by volume. Since brown rice has been unaltered over the years, the possibility of it causing an allergic reaction is low. Brown rice has a mild, nutty flavor.
The processing of brown rice is far less extensive than that of white rice, making it nutritionally superior to its white counterpart. Since only its outermost layer, the hull, is removed, brown rice retains its nutritional value. Brown rice is very high in manganese and contains large amounts of selenium and magnesium. It is a good source of B vitamins as well.
Purple sticky rice, or Thai black rice, is a nice alternative to standard brown rice. It can be substituted for brown rice at a 1:1 ratio.
To add extra flavor and nutrition to rice when cooking, add 1 teaspoon of rooibos leaves for each cup of uncooked rice.
_Preparation:_ Cook at a 1:2 rice-to-water ratio. Put rice and water in a pot. Cover and bring to a boil. Once boiling, reduce heat to a simmer; simmer for 45 minutes. Remove from the stove and stir. Let cool.
## millet
Millet is one of the most easily digested grains. It is gluten-free and its digestion creates a slight alkalizing effect in the body. Probably also the most versatile grain, millet can be either creamy or fluffy, depending on how long it's cooked.
High in B vitamins, magnesium, and the essential amino acid tryptophan, millet is nutritionally dense and complements many meals. Millet flour, with its mild, easily influenced flavor, adds nutritional variety to recipes.
_Preparation:_ Cook like rice, at a 1:3 millet-to-water ratio, for about 35 minutes. It can also be sprouted.
## spelt
Referred to as an ancient grain, meaning that it has not been altered over time by either primitive crossing techniques or modern genetic modification, spelt has a long history. Spelt is rich in energy-producing B vitamins and has 30 percent more protein than standard whole wheat. Spelt does contain gluten but in considerably smaller quantities than whole wheat. Because of its gluten content, spelt flour can be used to bind other grain and seed flours in baking. For this reason, and because spelt takes longer than most grains to prepare, spelt flour is the most useful form of this grain. Spelt has a mild, slightly nutty flavor.
_Preparation:_ Soak spelt overnight, then cook like rice, in a 1:3 spelt-to-water ratio, for about 1 hour. It can also be sprouted.
## teff
Teff is a mineral-rich grain. Along with its large amounts of calcium, magnesium, boron, copper, phosphorus, and zinc, teff has about twice as much iron as whole wheat. This tiny grain becomes creamy when cooked; reduce cooking time for a slightly crunchy texture. Teff has a slight molasses taste, adding flavor when combined with other grain and seed flours.
_Preparation:_ Cook like rice, at a 1:4 teff-to-water ratio, for about 15 minutes. It can also be sprouted.
# **next-level foods**
Next-level foods are foods that offer a host of benefits above and beyond those in a standard healthy diet. They provide more nutritionally than simply their food value: Because they are easy to digest and have a neutral or high pH, they can help reduce inflammation, boost the immune system, and speed recovery. They are packed with vitamins, minerals, and other health-promoting properties. However, because they are less common foods, you may have difficulty finding them in all stores; health food stores and larger supermarkets will carry them, and they may be fairly expensive. While next-level foods are not necessary to consume as part of the Thrive Diet, they are a good addition to any eating plan, especially when you are feeling rundown. By following the Thrive Diet 12-Week Meal Plan, you will reap the benefits of healthy eating; these foods simply offer additional support.
## açaí
Most noted for their exceptionally high antioxidant level, açaí berries are native to the Amazon. Similar to blueberries in size and texture, açaí berries have a deep purple tint. Also rich in essential fatty acids and fiber, these berries are slightly more protein rich than most. Trace mineral levels are high and phytonutrients are rich. In North America, the most common form of açaí is as powder or in frozen packs. The powder is ideal for adding to pancakes, mixing with juice and nut milks or adding to smoothies. Frozen açaí packs can be eaten as a more nutritious alternative to frozen juice bars or substituted for the fruit component of a smoothie.
## chlorella
One of the finest superfoods in nature is chlorella, a single-celled freshwater microscopic green algae. I could write a whole book just on chlorella's amazing attributes and practical applications. Capable of reproducing itself four times every 24 hours, chlorella is the fastest growing plant on earth. It also contains more chlorophyll and nucleic acids (DNA and RNA) than any other known plant. It's no surprise that chlorella is the number one food supplement in land-scarce Japan, where it is used regularly by 10 million people.
Chlorella is being investigated in the West as a "land saver." Its amazing rate of growth has made it a subject of study for scientists who aim to improve yields of food-producing land. Chlorella is 65 percent protein, making it by far the most environmentally efficient method of protein production. Contrast this to whey protein, for which grazing land is needed for the cattle and farm land is needed to grow grain to feed the cows; the cows must then be milked, the whey extracted from the milk, the protein extracted from the whey, and so on—all a draw on resources. Plus, since chlorella has the highest level of chlorophyll of any organism, the protein remains alkaline, thus speeding recovery from daily wear and tear and after exercise.
Chlorella is a complete food; it can also be considered a vitamin and mineral supplement. Nutritionally, chlorella is a true superfood, containing a high amount of protein, essential fatty acids, and a plethora of vitamins, minerals, and enzymes. As well, chlorella contains the elusive (at least, in the plant kingdom) vitamin B12, which is extremely difficult for vegetarians to find in forms other than manufactured tablets. Chlorella provides it, naturally.
Chlorella possesses 19 amino acids. Among them are all 10 of the essential ones (those that must be obtained through diet; the body cannot manufacture them). Therefore, chlorella is a complete protein. These amino acids, in conjunction with naturally occurring enzymes, are the most easily absorbed and utilized form of protein. The ease with which these amino acids can be utilized means this is an easy task for the body. Many other complete proteins are much more energy intensive to digest.
So complete is this wonder-food that, when consuming nothing other than chlorella, human life can be sustained for an extended period. This was discovered by NASA when the space agency was looking at ways to sustain astronauts for space travel.
Chlorella's detoxification properties, another key component of the plant, has recently garnered attention in the West. As we know all too well, our air and water quality is declining, and there really is no practical way to avoid our exposure to it. I choose chlorella as a daily body detoxifier. It helps reduce stress on the system from environmental pollutants. At times, I have no choice but to ride my bike on streets with heavy traffic, en route to more suitable training grounds, meaning I must pass through polluted air. Chlorella helps reduce cellular damage caused by free radicals produced by vehicle emissions.
Daily consumption of chlorella is a perfect example of a preventative measure to build better health via a stronger body. Directly enhancing the immune system at a cellular level, chlorella treats the _cause_ of any possible breach—as opposed to fighting the onset of sickness (as is all too often done with pharmaceutical drugs).
Nucleic acids (RNA and DNA) and chlorella growth factor (CGF), a compound exclusively found in chlorella, are further attributes that set chlorella apart. CGF is responsible for chlorella's unprecedented ability to quadruple every day. By consuming chlorella, we can benefit from its growth factor. It speeds cell regeneration, slows signs of aging, enhances healing, and expedites muscle recovery. CGF is even capable of stimulating tissue repair when the body's healing sources are overworked because of incessant stress. CGF is capable of swinging the body's immune function north of the proverbial fine line during times of unrelenting stress, thus helping you avoid getting sick.
A CGF of 3 percent growth is considered high; however, most packaging labels don't state the CGF. When selecting chlorella, look for high levels of protein and chlorophyll; some brands do state this on the label. For protein, 65 to 70 percent is considered high; for chlorophyll, 6 to 7 percent.
Since chlorella is a whole food, I suggest a daily dose of at least 1.5 grams (about ½ teaspoon); 2.5 grams (1 teaspoon) daily is significantly better. You can't take too much chlorella: Because it is not stored in the body, toxicity is not a risk. However, its full cleansing effect will likely be felt with 2.5 grams (1 teaspoon) a day. I consume up to 7.5 grams (1 tablespoon) a day during heavy training, with a notable improvement in my performance. Some people take up to 15 grams (2 tablespoons) a day to add more protein to their diet. However, since chlorella contains iron, those on a low-iron diet should not exceed 10 grams (4 teaspoons) a day.
## coconut
Coconut water is the cloudy liquid inside a coconut. It has a sweet and distinctly coconut flavor. Packed with electrolytes, coconut water is the original sport drink. It has been used for decades in tropical regions to keep the body properly hydrated. The coconut meat, the white flesh inside the coconut, is a good source of high-quality fat and trace minerals. Coconut milk is coconut meat blended with coconut water. This white fatty liquid (which is considered a good fat) has the consistency of cream and is a common ingredient in Thai cooking.
## green tea
Prized in Asia for centuries for both its nutritional and ceremonial value, green tea is available in several varieties. The variety getting the most attention in North America recently is matcha green tea. With a slightly bitter yet fresh taste, matcha is a potent green tea that is higher in nutritional value than other varieties. The leaves are ground into a fine chlorophyll-rich powder that is exceptionally high in antioxidants.
While matcha does contain caffeine, that caffeine differs significantly from the type found in the coffee bean. Matcha's caffeine is a type that slowly and steadily releases energy over the course of several hours, meaning it won't cause caffeine jitters, as coffee will. In addition, theophylline does not place stress on the adrenal glands as typical caffeine-rich beverages do. There is evidence to suggest that matcha can help restore hormonal balance and therefore be beneficial to the adrenal glands.
## green tea seed oil
With a viscosity and color similar to extra-virgin olive oil, green tea seed oil is high in antioxidants and trace minerals. As with all oils, it carries many of the beneficial properties of the plant it is extracted from: Just as green tea has many beneficial properties, so too does green tea seed oil.
## maca
A root vegetable related to the turnip and grown in the mineral-rich volcanic soil of the Peruvian highlands, maca is yet another superfood. Maca, a staple of native Peruvians for thousands of years, is an adaptogen. When the Spanish conquistadors invaded Peru, they had tremendous trouble adapting to their new environment: Accustomed to land much closer to sea level, the newcomers now had to adapt to a land that was at an elevation of 11,000 to 15,000 feet. At this altitude, oxygen in the air is less than half of what it is at sea level. The newcomers were physically stressed beyond their limits. Their livestock, also new to the region, exhibited signs of stress as well, eventually resulting in a decline in fertility. Once the animals were fed maca, however, they soon adjusted to their harsh environment. Making the connection, the conquistadors began eating maca too, with similar results.
Curtailing the effects of stress by helping the adrenal glands regenerate, maca is an ideal "modern world" food. I know I have been better able to adapt to physical stress when supplementing with maca. Maca also works to restore the negative effect that stress has on hormonal health. Even a modest decline—or increase, for that matter—in certain hormone levels will impair the body's ability to build muscle and recover from stress in general. An out-of-balance hormonal system is a catalyst for numerous ailments. A prolonged hormonal imbalance will also induce signs of premature aging and cause excess body fat to be stored.
Again, balance is the key to adapting to physical stress and, by doing so, become stronger. With maca, I'm able to continue training at a high level while maintaining my body's hormone balance: It enables me to more easily adapt to increased training times.
Maca possesses the building blocks or precursors for serotonin. As you read in Chapter 1, the body will often try to self-medicate when it's feeling overwhelmed by stress-induced chemical reactions in the brain. It's at this time that sugar cravings are prevalent—they're the brain's attempt to raise serotonin levels. A diet that includes a daily dose of maca will supply the body with what it needs to curtail stress and construct serotonin, thereby reducing or altogether eliminating sugar cravings and the vicious circle they can initiate.
Sterols are steroid-like compounds found in both plants and animals that promote quick regeneration of fatigued muscle tissue. Maca is a rich source of sterols (see Glossary, page 288). During the off-season, I build my strength and muscle mass in the gym. Strength is important for any athlete, even an endurance athlete, as it improves the efficiency of muscle contractions. I like to start the season with a bit more muscle than I need since it will be whittled down as the year progresses. I've recently experienced exceptional strength gains when supplementing with maca. I've been able to lift more weight than in previous years and recovered faster. It has enabled me to perform more high-quality workouts. Maca increases energy by means of nourishment, not stimulation.
As I mentioned earlier, including yerba maté in the exercise-specific recipes as part of a pre-exercise or race snack will help you achieve a greater level of performance. However, it's a strain on the adrenal glands. Adding maca to a smoothie along with other next-level ingredients is an excellent way to nourish the adrenals after consuming yerba maté.
When selecting maca, choose the gelatinized form. The process of gelatinization removes the hard-to-digest starchy component of the maca root. The result is an easily digestible, quickly assimilated, and more concentrated form of maca. Gelatinized maca has a pleasant, slightly butterscotch taste and dissolves more easily than regular maca. The published human clinical studies indicating maca's effectiveness were all performed using the gelatinized form.
As with chlorella, I suggest at least 1.5 grams (about ½ teaspoon) of maca daily; 2.5 grams (1 teaspoon) is even better. Again, I consume more during times of heavy training—up to 7.5 grams (1 tablespoon) daily—with excellent results. Although it's not possible to consume too much maca—it won't accumulate to toxic levels in the body—more is not necessarily better. For most people, 2.5 grams is enough. Exceeding 10 grams a day will not provide any additional benefits.
## rooibos
Rooibos, sometimes referred to as red tea, is native to South Africa. With a distinct but not overpowering sweet, earthy taste, its mildness is a pleasant flavor addition to many recipes. The leaves of the rooibos plant are commonly used to make a tea-like infusion. Similar to green tea in several nutritional respects, rooibos is most coveted for its high level of antioxidants and alkaline-forming properties. Unlike green tea, rooibos does not contain caffeine. While the leaf is rich in minerals and trace minerals, most of this value does not transfer to the water when the leaves are steeped. For this reason, I use whole ground rooibos leaves in my recipes, to get full nutritional value.
## white chia
White chia is an ancient plant belonging to the mint family. Its seeds are small and round, similar to poppy seeds. With their crunchy texture and mild, nutty flavor, white chia seeds are gaining popularity in North America. Native to what is now Mexico, white chia has been valued and cultivated since Aztec times; today, most white chia is grown in the fertile soil of the Amazon basin in Peru. Partly because of the rich soil in which it is grown, white chia is extremely nutrient dense: Packed with trace minerals, vitamins, and essential fats, it is a sound addition to any diet.
Because of its EFA profile, white chia seeds are most often compared with flaxseed. Both are rich in omega-3. Unlike flaxseed, however, white chia doesn't need to be ground in order for the body to access its nutrition. White chia helps speed recovery, as it consists of about 20 percent high-quality protein and is packed with antioxidants. Particularly high in magnesium, potassium, calcium, and iron, white chia can effectively replenish minerals used in muscle contractions and lost in sweat. It is also high in both soluble and insoluble fiber, which helps sustain energy and maintain fullness. White chia can be used to replace up to one-fifth of regular flour in baking, to add nutrition and crunch, or substituted at a 1:1 ratio for ground flaxseed in recipes. I often sprinkle about a tablespoon over my salads.
White chia is not yet commonly available in North America; however, as its benefits become appreciated, more and more health food stores are beginning to stock it.
## yerba maté
Yerba maté is a South American plant whose leaf is commonly used to make a tea-like infusion. Yerba maté is similar to green tea in many nutritional respects. It is rich in chlorophyll, antioxidants, and numerous trace minerals and is a good digestive aid. Since yerba maté contains caffeine, once I have recalibrated, I use it sparingly. As I discussed in Chapter 4, yerba maté is one of the healthiest forms of stimulation. Its effect on the recalibrated body in terms of delivering energy is significant. It is the ideal food to help you "rise to the occasion" in terms of improved productivity and increased athletic performance because it brings on short-term production stress. For this reason, several of my sport-specific recipes call for yerba maté, first ground to a fine powder in a coffee grinder.
Yerba maté is grown primarily in Paraguay. When selecting yerba maté, I recommend you choose one that is either "wild harvest" or has been grown "with" the jungle, rather than instead of the jungle. By avoiding yerba maté grown on plantation-style farms that replaced old-growth forest, you are supporting farmers of wild-harvest yerba maté, and helping prevent the clearing of old-growth rain forest—as long as these farmers' product is economically viable to produce, the land will not be cleared for plantations or other purposes.
# **additives**
## agave nectar
Agave nectar comes from the blue agave cactus. The agave plant is a source of national pride in Mexico, where it is predominantly grown. Its nectar is fermented to make tequila. Unfermented agave is an excellent source of easily digestible, slow-release carbohydrate and trace minerals. With its honey-like consistency and light, sweet taste, agave nectar is easy to get down while exercising, making it especially useful as fuel for athletic performance.
Because it consists of about 90 percent fructose—the reason for its slow release—agave nectar nicely complements dates, with their high glucose levels. I combine agave nectar with dates in several of my sport-specific recipes for this reason. Agave nectar is a good choice for a healthy sweetener; it can be used in place of honey or sugar in many conventional recipes.
## apple cider vinegar
A bit of an anomaly in that it is acidic, yet upon digestion becomes alkaline-forming, apple cider vinegar adds plenty of potassium to sauces and salad dressings. Made from fermented apples, cider vinegar is considered a healthy vinegar, while traditional white vinegar is not. It also contains malic acid, which aids in digestion.
## balsamic vinegar
Originally made only in Italy and aged in wooden barrels, most of the balsamic vinegar consumed in North America today comes from California. As with apple cider vinegar, balsamic has an alkalizing effect on the system. Combined with an oil blend, such as my EFA Oil Blend (recipe, page 210), or with just hemp oil on its own, balsamic vinegar makes a good salad dressing base.
## ginger
Fresh ginger is a worthy addition to any diet. Ginger can help the digestion process and ease an upset stomach. I use it in many recipes. Ginger has anti-inflammatory properties and so aids in the recovery of soft-tissue injuries and helps promote quicker healing of strains. I load up on ginger as my mileage increases to ensure inflammation is kept under control.
## nutritional yeast
Nutritional yeast is a single-cell fungus grown on molasses. A complete protein and a rich source of B vitamins, nutritional yeast is especially prized for its vitamin B12 content. Vitamin B12 is scarce in the plant kingdom; nutritional yeast provides a reliable source for those on a plant-based diet. Unlike baking yeast, nutritional yeast is not active, meaning that it does not feed and grow once inside the body. For this reason, those who are advised to avoid yeast (usually meaning active yeast) can almost always tolerate nutritional yeast. Because it melts and has a mild cheddar cheese flavor, nutritional yeast is a good flavor and nutritional addition to sauces, soups, and salads.
## stevia
Stevia is a herb native to Paraguay. The intense sweetness of its leaf is stevia's most celebrated feature. About 30 times sweeter than sugar, dried stevia leaf contains no carbohydrates and so has no effect on the body's insulin levels when ingested. Stevia has been shown to help equalize blood sugar levels raised by other sugars and starch consumed at the same time. Stevia, as you might expect, is quickly gaining popularity as a natural sugar substitute among those in pursuit of a leaner body. Improved digestion is another of stevia's benefits.
An excellent alternative to manufactured artificial sweeteners, stevia leaf is a whole food, just dried and ground into powder. I add it to many of my foods. Its ability to help regulate blood sugar levels is important for sustained energy. I even add stevia to my sport drink to improve its effectiveness.
six
meal plans for the thrive diet
# **shopping list**
The following foods are needed for about three-quarters of the Thrive Diet recipes. Devise your weekly (or daily) shopping list based on this general guide and, of course, on the recipes themselves.
**Fibrous Vegetables**
**Starchy Vegetables**
**Sea Vegetables**
**Legumes (raw and dried, or cooked and canned)**
**Seeds**
_Seeds will keep for up to six months if stored in the refrigerator, and for up to three months if they have been ground._
**Pseudograins**
**Fruit**
**Oils**
**Nuts**
_Nuts will keep for up to six months if stored in the refrigerator, and for up to three months if they have been ground._
**Grains**
**Flour**
**Sweeteners**
**Vinegars**
**Herbs**
_Dried, or fresh when available_
**Spices**
**Extras**
# **appliances needed**
The Thrive Diet recipes require only a few appliances:
• _blender_ (I use a Vita-Mix), for making smoothies, soups, salad dressings, sport drinks, and energy gels,
• _food processor,_ for energy puddings, pizza crusts, raw bars, crackers, spreads, and burgers,
• _coffee grinder,_ for grinding seeds into flour, and rooibos, yerba maté, and green tea leaves into powder.
# **traveling and the thrive diet**
Believe it or not, the Thrive Diet is an easy eating plan to stick with while on the road. It's not uncommon for me to be traveling for several months of the year, and my eating plan has to be functional within the limitations of life on the road. Here are a few tips.
## plan ahead
Depending on the length of your trip, you might be able to bring food with you. I sometimes prepare a few batches of raw energy bars, individually wrapping them in plastic wrap. These travel well: They are compact, it doesn't matter if they get a bit squished, and no refrigeration is required. Plus, they deliver lots of energy while taking up only a small amount of space. They can be carried easily with you. I now usually pack a stash of Vega Whole Food Energy Bars (see Resources), which are the commercial versions of the Thrive Diet bar recipes beginning on page 226.
## grocery shopping
When I arrive at my destination, I'll do a big shop at the local supermarket. Fresh fruit and vegetables form the majority of my purchases. If a farmers' market is nearby, I'll go to that—some of the freshest, tastiest food I've ever eaten has come straight from the person who grew it. The freshness is unparalleled and being local means fewer resources went into getting the food to the consumer, since the food didn't have to travel a great distance. Don't be deterred if local farmers don't have organic certification, as certification is too expensive for many small operations. Despite this, many of these farmers grow their fruit and vegetables without using herbicides or pesticides.
## grazing
Since most people are on the go while on the road, grazing has a definite advantage: You may not even need to take a lunch break, and when dinnertime arrives, a big salad and a vegetable serving will likely be enough.
## restaurants
Travel and business often involves eating in restaurants—mine certainly does. There is no need to avoid restaurants just because they can't make you a quinoa beet pizza crust topped with sun-dried tomato marinara sauce and vegetables. Almost any restaurant can make you a salad. In fact, some of the best (the biggest, and with the most seeds and avocado) salads that I've eaten have been while on the road, and from unlikely sources. Ironically, many steak-houses make good salads. If your colleagues or companions are going to a restaurant that you don't think will be able to accommodate your eating style, be flexible. Most restaurants will be happy to load up your salad with extra vegetables, or put together a large plate of vegetables, even if it's not on the menu. Brown rice and avocado will be on hand at many restaurants as well. A bowl of rice, sliced avocado, and lemon juice squeezed on top, accompanied by a salad, is a reasonable meal, and made with common ingredients. Mexican restaurants often have fresh, homemade salsa; try it with vegetables.
I know that I won't be able to get a balanced, complete Thrive Diet-approved meal in most North American restaurants, and that's fine. I simply eat lightly and have a nutritionally balanced smoothie when I return to my room. For these times I use an individual-serving-size pouch of Vega Whole Food Health Optimizer powder (see Resources) mixed with water. It covers all my nutritional bases and is easy to travel with; that's one of the reasons I developed it.
# **the meal plan**
The Thrive Diet 12-Week Meal Plan is structured in such a way that it balances nutrient intake throughout the day. Portion size is not an important factor of the Thrive Diet. Since all the food is healthy and non-stimulating, feel free to have whatever serving size you like. However, since there are three meals and three snacks each day, you will likely find that small to moderate portion sizes are all that you want.
Since the meal plan is based on nutrient-dense foods, it is common to fill up easily; yet, eating more is certainly an option. The Thrive Diet is not a diet of deprivation. If you feel as though you need to eat larger portions, do so. Gaining excess body fat is hard to do on the Thrive Diet. If you roughly stick to the meal plan, large portions of the recipes at each meal and snack can be eaten each day without gaining weight, as long as you are eating at the right times.
Timing of nutrition is an often overlooked aspect of overall health. It is possible to eat all the right food but at less than optimal times, therefore inhibiting effectiveness. For example, a snack high in dense carbohydrate will boost muscle glycogen levels and speed recovery after a training session. Yet, it would hinder the release of growth hormone if consumed close to bedtime. A high-protein meal a few hours after exercise will help repair damaged muscle tissue. Conversely, a high-protein meal immediately following exercise can inhibit proper hydration, leading to prolonged recovery. A sugary snack during an intense training session can improve endurance by supplying the muscles with readily available fuel, whereas a sugary snack eaten while sitting in front of a computer will, within an hour or so, make concentration harder and precipitate fatigue.
The meal plan is meant to serve as a guide only. You can follow it closely, or you can simply incorporate elements of it into your existing meal plan. Of course, the closer it's followed, the quicker you will reduce nutritional stress and improve your overall health. However, even one snack or one meal from it each day will be helpful. Start slowly, including a smoothie each day in your diet, progressing to eating a salad a few times a week, and take it from there. Once you've recalibrated your system, the meal plan will be easy to stick with.
the thrive diet 12-week meal plan
Unless specified, smoothie, energy bar, raw vegetable, and fruit selections are of your choice. For added convenience and increased nutritional value, smoothie recipes may be substituted for Vega Whole Food Health Optimizer or can be made with Vega Whole Food Smoothie Infusion. Energy bars may be substituted for Vega Whole Food Energy Bars.
# **week 1**
## day 1
**Breakfast:** Wild Rice Yam Pancakes (p. 212) with agave nectar and fruit
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Almond Flaxseed Burger (p. 233) with mixed greens and Sweet Pepper Hemp Pesto (p. 267)
**After-dinner snack:** Zucchini Chips (p. 260)
## day 2
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** smoothie
**Dinner:** Adzuki Bean Quinoa Sesame Pizza (p. 237)
**After-dinner snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 3
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**Afternoon snack:** smoothie
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
## day 4
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Ketchup (p. 261)
**Morning snack:** green smoothie
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** energy bar
**Dinner:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 5
**Breakfast:** smoothie
**Morning snack:** Green Tea Ginger Lime Crackers (p. 258) with Miso Kelp Guacamole (p. 263)
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Mango Lime Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Popped Amaranth Rooibos Pizza (p. 239)
**After-dinner snack:** Zucchini Chips (p. 260) with Sweet Pepper Hemp Pesto (p. 267)
## day 6
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** Curry Lentil Crackers (p. 259) with Pineapple Salsa (p. 265)
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Sweet Pepper Hemp Pesto (p. 267)
**After-dinner snack:** Zucchini Chips (p. 260) with Macadamia Dill Dressing (p. 255)
## day 7
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Dinosaur Kale Quinoa Wrap (p. 241) and Creamy Ginger Carrot Soup (p. 245)
**Afternoon snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** walnuts
# **week 2**
## day 1
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Lemon Crisp Beet Salad (p. 249) with Orange Pumpkin Seed Dressing (p. 255)
**Afternoon snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Sesame Miso Soup (p. 245)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 2
**Breakfast:** green smoothie
**Morning snack:** fruit and pumpkin seeds
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** energy bar
**Dinner:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**After-dinner snack:** Green Soup (p. 246)
## day 3
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Creamy Nutritional Yeast Sauce (p. 262)
**Morning snack:** green smoothie
**Lunch:** Curry Lentil Rice Pizza (p. 239)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** almonds
## day 4
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** smoothie
**Dinner:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** Creamy Pepper Soup (p. 246)
## day 5
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** smoothie
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** energy bar
**Dinner:** Popped Amaranth Rooibos Pizza (p. 239)
**After-dinner snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
## day 6
**Breakfast:** smoothie
**Morning snack:** Curry Lentil Crackers (p. 259) with Black Bean Lime Salsa (p. 264)
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** energy bar
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Mango Chutney (p. 263)
**After-dinner snack:** Green Soup (p. 246)
## day 7
**Breakfast:** Buckwheat Pancakes (p. 212) with raw almond butter and fruit
**Morning snack:** energy bar
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** smoothie
**Dinner:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
# **week 3**
## day 1
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Green Tea Miso Gravy (p. 264)
**Morning snack:** green smoothie
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** energy bar
**Dinner:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Cucumber Dill Dressing (p. 256)
**After-dinner snack:** Sesame Miso Soup (p. 245)
## day 2
**Breakfast:** Pomegranate Green Tea Pancakes (p. 213) with fruit
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Walnut Hemp Burger (p. 233) with mixed greens and Black Bean Lime Salsa (p. 264)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 3
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Ginger Lime Squash (p. 241)
**Afternoon snack:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266)
**Dinner:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 254) and Creamy Pepper Soup (p. 244)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
## day 4
**Breakfast:** smoothie
**Morning snack:** Lemon Sesame Crisps (p. 260)
**Lunch:** Lemon Crisp Beet Salad (p. 249) with Creamy Ginger Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Creamy Pepper Soup (p. 246) with Curry Lentil Crackers (p. 259) and Sweet Pepper Hemp Pesto (p. 267)
**After-dinner snack:** almonds
## day 5
**Breakfast:** smoothie
**Morning snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** energy bar
**Dinner:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 6
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Chocolate Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Cucumber Dill Salad (p. 249) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Curry Lentil Rice Pizza (p. 239)
**After-dinner snack:** Sesame Miso Soup (p. 245)
## day 7
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** Curry Lentil Crackers (p. 259) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Creamy Ginger Carrot Soup (p. 245)
**After-dinner snack:** Banana Coconut Pie (p. 270)
# **week 4**
## day 1
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Ketchup (p. 261)
**Morning snack:** green smoothie
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** energy bar
**Dinner:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** almonds
## day 2
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** smoothie
**Dinner:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**After-dinner snack:** raw vegetables with Caesar Dressing (p. 255)
## day 3
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Chickpea Curry Pizza (p. 236)
**Afternoon snack:** Creamy Pepper Soup (p. 246) with Vegetable Crackers (p. 259)
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** pumpkin seeds
## day 4
**Breakfast:** Ginger Pear Smoothie (p. 223)
**Morning snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Lemon Crisp Beet Salad (p. 249) with Orange Pumpkin Seed Dressing (p. 255)
**Afternoon snack:** energy bar
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Mango Chutney (p. 263)
**After-dinner snack:** almonds
## day 5
**Breakfast:** Blueberry Pancakes (p. 213) with raw almond butter and fruit
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** smoothie
**Dinner:** Lemon Ginger Plantain with Dulse (p. 242) and Sesame Miso Soup (p. 245)
**After-dinner snack:** Zucchini Chips (p. 260)
## day 6
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** Curry Lentil Crackers (p. 259) with Black Bean Lime Salsa (p. 264)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Vegetable Crackers (p. 259) and Sunflower Seed Pâté (p. 266)
**After-dinner snack:** almonds
## day 7
**Breakfast:** smoothie
**Morning snack:** raw vegetables with Miso Kelp Guacamole (p. 263)
**Lunch:** Cucumber Pesto Salad (p. 250) with Creamy Ginger Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Wild Rice Split Pea Pizza (p. 240)
**After-dinner snack:** walnuts
# **week 5**
## day 1
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** fruit
**Dinner:** Ginger Lime Squash (p. 241) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266)
## day 2
**Breakfast:** Banana Chocolate Pancakes (p. 214) with raw almond butter and fruit
**Morning snack:** smoothie
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** energy bar
**Dinner:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** pistachios
## day 3
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Sweet Potato Sesame Pizza (p. 238)
**Afternoon snack:** raw vegetables with Sweet Pepper Hemp Pesto (p. 267)
**Dinner:** Cucumber Dill Salad (p. 249) with Pomegranate Poppy Seed Dressing (p. 257)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 4
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Green Tea Miso Gravy (p. 264)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 5
**Breakfast:** Pomegranate Green Tea Pancakes (p. 213) with raw tahini and fruit
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** smoothie
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**After-dinner snack:** almonds
## day 6
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** Ginger Pear Smoothie (p. 223)
**Dinner:** Popped Amaranth Rooibos Pizza (p. 239)
**After-dinner snack:** Vegetable Crackers (p. 259)
## day 7
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Sweet Pepper Hemp Pesto (p. 267)
**Morning snack:** green smoothie
**Lunch:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Dill Salad (p. 249) with Cucumber Dill Dressing (p. 256)
**After-dinner snack:** Vegetable Crackers (p. 259)
# **week 6**
## day 1
**Breakfast:** smoothie
**Morning snack:** Lemon Ginger Plantain with Dulse (p. 242)
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** energy bar
**Dinner:** Almond Flaxseed Burger (p. 233) with mixed greens and Black-Eyed Pea Cayenne Salsa (p. 265)
**After-dinner snack:** Zucchini Chips (p. 260)
## day 2
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Avocado Cayenne Salad (p. 248) with Balsamic Vinaigrette (p. 256)
**Afternoon snack:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) with Miso Kelp Guacamole (p. 263)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 3
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Creamy Nutritional Yeast Sauce (p. 262)
**Morning snack:** raw vegetables with Cayenne Dill Tahini Dressing (p. 253)
**Lunch:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** Sesame Miso Soup (p. 245)
## day 4
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Cucumber Dill Salad (p. 249) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** smoothie
**Dinner:** Sweet Potato Sesame Pizza (p. 238)
**After-dinner snack:** raw vegetables with Sweet Pepper Hemp Pesto (p. 267)
## day 5
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Chili Kidney Bean Pizza (p. 238)
**Afternoon snack:** smoothie
**Dinner:** Popped Amaranth Hemp Seed Salad (p. 249) with Ginger Carrot Dressing (p. 254)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
## day 6
**Breakfast:** smoothie
**Morning snack:** Curry Lentil Crackers (p. 259) with Black Bean Lime Salsa (p. 264)
**Lunch:** Cucumber Pesto Salad (p. 250) with Mango Lime Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Curry Lentil Rice Pizza (p. 239)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 7
**Breakfast:** Spicy Cocoa Pancakes (p. 214) with raw tahini and fruit
**Morning snack:** energy bar
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Ginger Carrot Dressing (p. 254)
**Afternoon snack:** smoothie
**Dinner:** Almond Flaxseed Burger (p. 233) with mixed greens and Sweet Pepper Hemp Pesto (p. 267)
**After-dinner snack:** Zucchini Chips (p. 260)
# **week 7**
## day 1
**Breakfast:** smoothie
**Morning snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Pomegranate Poppy Seed Dressing (p. 257)
**Afternoon snack:** energy bar
**Dinner:** Ginger Lime Squash (p. 241) with Vegetable Crackers (p. 259) and Sunflower Seed Pâté (p. 266)
**After-dinner snack:** raw vegetables
## day 2
**Breakfast:** smoothie
**Morning snack:** Lemon Sesame Crisps (p. 260) with fruit
**Lunch:** Cucumber Pesto Salad (p. 250) with Orange Pumpkin Seed Dressing (p. 255)
**Afternoon snack:** energy bar
**Dinner:** Popped Amaranth Rooibos Pizza (p. 239)
**After-dinner snack:** almonds
## day 3
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Ketchup (p. 261)
**Morning snack:** Arame Seaweed Salad (p. 251) with hemp seeds
**Lunch:** Curry Lentil Rice Pizza (p. 239)
**Afternoon snack:** energy bar
**Dinner:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Caesar Dressing (p. 255)
**After-dinner snack:** walnuts
## day 4
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Balsamic Vinaigrette (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Adzuki Bean Quinoa Sesame Pizza (p. 237)
**After-dinner snack:** Zucchini Chips (p. 260)
## day 5
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Sesame Miso Soup (p. 245)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 6
**Breakfast:** Pomegranate Green Tea Pancakes (p. 213) with walnuts and sliced bananas
**Morning snack:** energy bar
**Lunch:** Walnut Hemp Burger (p. 233) with mixed greens and Green Tea Miso Gravy (p. 264)
**Afternoon snack:** smoothie
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Morning snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 7
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Chocolate Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**Afternoon snack:** raw vegetables and Miso Kelp Guacamole (p. 263)
**Dinner:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
# **week 8**
## day 1
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Macadamia Dill Dressing (p. 255)
**Afternoon snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Curry Lentil Rice Pizza (p. 239)
**After-dinner snack:** pistachios
## day 2
**Breakfast:** Lemon Ginger Plantain with Dulse (p. 242) and fruit
**Morning snack:** green smoothie
**Lunch:** Sweet Potato Sesame Pizza (p. 238)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Pesto Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** Sesame Miso Soup (p. 245)
## day 3
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** Curry Lentil Crackers (p. 259) with Black Bean Lime Salsa (p. 264)
**Dinner:** Creamy Carrot Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**After-dinner snack:** Creamy Ginger Carrot Soup (p. 245)
## day 4
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Sweet Potato Sesame Pizza (p. 238)
**After-dinner snack:** Green Soup (p. 246)
## day 5
**Breakfast:** smoothie
**Morning snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** energy bar
**Dinner:** Walnut Hemp Burger (p. 233) with mixed greens and Mango Chutney (p. 263)
**After-dinner snack:** raw vegetables and dulse strips
## day 6
**Breakfast:** Wild Rice Yam Pancakes (p. 212) with agave nectar and fruit
**Morning snack:** energy bar
**Lunch:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**Afternoon snack:** smoothie
**Dinner:** Cucumber Dill Salad (p. 249) with Macadamia Dill Dressing (p. 255)
**After-dinner snack:** almonds
## day 7
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Lemon Crisp Beet Salad (p. 249) with Orange Pumpkin Seed Dressing (p. 255)
**Afternoon snack:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**After-dinner snack:** Banana Coconut Pie (p. 270)
# **week 9**
## day 1
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 2
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** Arame Seaweed Salad (p. 251)
**Dinner:** Creamy Ginger Carrot Soup (p. 245) and Curry Lentil Crackers (p. 259) with Black Bean Lime Salsa (p. 264)
**After-dinner snack:** almonds
## day 3
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Miso Kelp Guacamole (p. 263)
**Morning snack:** green smoothie
**Lunch:** Zucchini Pasta (p. 243) with Spicy Sun-Dried Tomato Marinara Sauce (p. 266) and Creamy Pepper Soup (p. 246)
**Afternoon snack:** energy bar
**Dinner:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** Zucchini Chips (p. 260)
## day 4
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Rooibos Pizza (p. 239)
**Afternoon snack:** smoothie
**Dinner:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 5
**Breakfast:** Blueberry Pancakes (p. 213) with agave nectar and fruit
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Ginger Carrot Dressing (p. 254) blended with black beans
**After-dinner snack:** raw vegetables
## day 6
**Breakfast:** smoothie
**Morning snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** energy bar
**Dinner:** Zucchini Pasta (p. 243) with Macadamia Dill Dressing (p. 255) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 7
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Balsamic Vinaigrette (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Sweet Potato Sesame Pizza (p. 238)
**After-dinner snack:** Zucchini Chips (p. 260) with Caesar Dressing (p. 255) blended with sunflower seeds
# **week 10**
## day 1
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Dinner:** Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
**After-dinner snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 2
**Breakfast:** smoothie
**Morning snack:** Lemon Rooibos Crackers (p. 258) with Pineapple Salsa (p. 265)
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** energy bar
**Dinner:** Almond Flaxseed Burger (p. 233) with mixed greens and Black-Eyed Pea Cayenne Salsa (p. 265)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 3
**Breakfast:** Spicy Cocoa Pancakes (p. 214) with agave nectar and fruit
**Morning snack:** energy bar
**Lunch:** Avocado Cayenne Salad (p. 248) with Cucumber Dill Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Almond Flaxseed Burger (p. 233) with mixed greens and Tomato Basil Dressing (p. 256) blended with black beans
**After-dinner snack:** Zucchini Chips (p. 260)
## day 4
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Macadamia Dill Dressing (p. 255)
**Morning snack:** green smoothie
**Lunch:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**Afternoon snack:** energy bar
**Dinner:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** Curry Lentil Crackers (p. 259)
## day 5
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Popped Amaranth Hemp Seed Salad (p. 249) with Orange Pumpkin Seed Dressing (p. 255)
**Afternoon snack:** honeydew melon
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Creamy Pepper Soup (p. 246)
**After-dinner snack:** raw vegetables
## day 6
**Breakfast:** smoothie
**Morning snack:** Green Tea Ginger Lime Crackers (p. 258) with Black-Eyed Pea Cayenne Salsa (p. 265)
**Lunch:** Cucumber Pesto Salad (p. 250) with Ginger Carrot Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Chickpea Curry Pizza (p. 236)
**After-dinner snack:** fruit
## day 7
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Lemon Crisp Beet Salad (p. 249) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Curry Lentil Rice Pizza (p. 239)
**After-dinner snack:** Vegetable Crackers (p. 259) with Caesar Dressing (p. 255) blended with black beans
# **week 11**
## day 1
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Chocolate Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Ginger Lime Squash (p. 241)
**Afternoon snack:** smoothie
**Dinner:** Popped Amaranth Hemp Seed Salad (p. 249) with Creamy Ginger Dressing (p. 254)
**After-dinner snack:** Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
## day 2
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Zucchini Chip Almond Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** Curry Lentil Crackers (p. 259) with Macadamia Dill Dressing (p. 255)
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Creamy Ginger Carrot Soup (p. 245)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 3
**Breakfast:** Buckwheat Pancakes (p. 212) with agave nectar and fruit
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Pineapple Salsa (p. 265)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
## day 4
**Breakfast:** smoothie
**Morning snack:** watermelon
**Lunch:** Cucumber Pesto Salad (p. 250) with Mango Lime Dressing (p. 254)
**Afternoon snack:** energy bar
**Dinner:** Creamy Pepper Soup (p. 246) and Zucchini Pasta (p. 243) with Caesar Dressing (p. 255) blended with black-eyed peas
**After-dinner snack:** pistachios
## day 5
**Breakfast:** smoothie
**Morning snack:** Curry Lentil Crackers (p. 259) with Mango Chutney (p. 263)
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** energy bar
**Dinner:** Sunflower Seed Beet Pizza (p. 237)
**After-dinner snack:** raw vegetables with Sunflower Seed Pâté (p. 266)
## day 6
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Chickpea Curry Pizza (p. 236)
**After-dinner snack:** Arame Seaweed Salad (p. 251)
## day 7
**Breakfast:** Garlic Oregano Yam Oven Fries (p. 244) with Mango Lime Dressing (p. 254)
**Morning snack:** green smoothie
**Lunch:** Curry Lentil Rice Pizza (p. 239)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**After-dinner snack:** Crunchy Cinnamon Plantain Strips (p. 242)
# **week 12**
## day 1
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Creamy Carrot Salad (p. 250) with Cucumber Dill Dressing (p. 256)
**Afternoon snack:** honeydew melon
**Dinner:** Dinosaur Kale Quinoa Wrap (p. 241) and Sesame Miso Soup (p. 245)
**After-dinner snack:** Banana Coconut Pie (p. 270)
## day 2
**Breakfast:** smoothie
**Morning snack:** energy bar
**Lunch:** Pecan Sunflower Burger (p. 233) with mixed greens and Tomato Basil Dressing (p. 256) blended with black beans
**Afternoon snack:** raw vegetables with Caesar Dressing (p. 255)
**Dinner:** Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
**After-dinner snack:** pumpkin seeds
## day 3
**Breakfast:** Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
**Morning snack:** energy bar
**Lunch:** Sunflower Seed Beet Pizza (p. 237)
**Afternoon snack:** raw vegetables with Pomegranate Poppy Seed Dressing (p. 257)
**Dinner:** Avocado Cayenne Salad (p. 248) with Balsamic Vinaigrette (p. 256)
**After-dinner snack:** Sesame Miso Soup (p. 245)
## day 4
**Breakfast:** Pomegranate Green Tea Pancakes (p. 213) with raw tahini and fruit
**Morning snack:** green smoothie
**Lunch:** Chickpea Curry Pizza (p. 236)
**Afternoon snack:** energy bar
**Dinner:** Cucumber Pesto Salad (p. 250) with Ginger Carrot Dressing (p. 254)
**After-dinner snack:** raw vegetables with Macadamia Dill Dressing (p. 255)
## day 5
**Breakfast:** smoothie
**Morning snack:** fruit
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Cayenne Dill Tahini Dressing (p. 253)
**Afternoon snack:** energy bar
**Dinner:** Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
**After-dinner snack:** pumpkin seeds
## day 6
**Breakfast:** Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268) and fruit
**Morning snack:** energy bar
**Lunch:** Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Popped Amaranth Rooibos Pizza (p. 239)
**After-dinner snack:** Zucchini Chips (p. 260) with Ginger Carrot Dressing (p. 254)
## day 7
**Breakfast:** Spicy Cocoa Pancakes (p. 214) with raw almond butter and fruit
**Morning snack:** energy bar
**Lunch:** Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Balsamic Vinaigrette (p. 256)
**Afternoon snack:** smoothie
**Dinner:** Pecan Sunflower Burger (p. 233) with mixed greens and Mango Lime Dressing (p. 254)
**After-dinner snack:** raw vegetables
seven
recipes for the thrive diet
# **my recipe philosophy**
I try to use as few ingredients as possible in each recipe. I appreciate simple, clean, well-balanced flavor. Each ingredient in my recipes serves a purpose. The ingredients are combined in such a way that you will begin to notice and appreciate the subtleties that each offers without being bombarded with an overabundance of flavors. Apart from simply tasting cleaner, Thrive Diet foods will help the body become aware of, and value, truly fresh, tasty food. In doing so, your sensory system will naturally gravitate toward these foods and away from over-flavored ones. The reason refined foods are so rich in flavor is simply because flavor is added—lots of it. Once naturally flavorful whole food is stripped of its nutrition, it is virtually tasteless. So, in an attempt to compensate for the loss of natural flavor, processed foods are flavored—usually greatly over-flavored. As with sensory stimulation in our society, our flavor-sensing ability could stand an overhaul. Like stimulation, the best way to reintroduce simple flavor is to recalibrate. Using fewer ingredients in a recipe will do that. As a result, the body will be less inclined to consume processed foods, helping it break cravings.
Fewer ingredients also mean a quicker, easier-to-prepare meal or snack, which I certainly welcome. I like to be able to prepare complete balanced meals and nourishing snacks within a few minutes. With some planning, none of these recipes, even the main courses, will take much longer than 30 minutes to prepare.
You may notice that several healthy fruits and vegetables are not included in the recipes; this is because I structured the meal plan on foods that are commonly available. If you have access to more exotic fruits and vegetables that fit the premise of the Thrive Diet, by all means incorporate them into the recipes and meal plan.
Thrive Diet recipes don't state calorie, carbohydrate, protein, or fat values. This information is not important in the Thrive Diet: Assessing food value based on calories, carbohydrate, protein, and fat is not a reliable measure of nutrition. Simply by adhering to the Thrive Diet principles, the body will be supplied with all the nutrition it needs—all the bases will be covered without having to aim for certain quantities of macronutrients. One of the appeals of the Thrive Diet is its simplicity, which allows the diet to become more of a way of life than a program to be followed.
As with variations between wines, there will be variations in natural food dishes, depending on each crop of the ingredients: Crops vary from yield to yield, affecting the flavor and texture of the food, and also the moisture levels. Because of this, the Thrive Diet recipes may turn out slightly differently each time you prepare them.
# **herbs**
For recipes calling for herbs, the measures are for the dried form unless they must be fresh. In some recipes, either can be used, and I've noted this. Fresh herbs are always the best choice, but I realize that they are not always available. If space, light, and time allow, growing your own herbs is a practical way to ensure you always have the premium fresh form available. Along with taste, nutritional value is superior in the fresh plant. Whole plants are available in most garden stores for under a dollar each. If you put them in a spacious container, ensure that they get plenty of natural light, and water them a few times a week, they will provide a worthwhile bounty. Basic herbs that are low maintenance and easy to grow include:
# **soaking and sprouting**
Soaking nuts and seeds is an easy way to improve their digestibility and increase their nutritional value. Soaking them for as little as four hours can yield a significant benefit. Each week or so, I put a variety of raw nuts and seeds into separate bowls and then cover them with purified water and leave them to sit overnight on the counter. I do this in the evening, then, when I get up in the morning, I drain the water, rinse the nuts and seeds with fresh water (being sure to rinse well, to wash off the digestive inhibitors that have leached into the water, thus improving bioavailability), and store them in the refrigerator. This way they are on hand when making meals.
It takes me really only about 10 minutes a week to soak the nuts, so the time commitment is small; it simply takes forethought. Almonds, pumpkin seeds, and sesame seeds are the ones I most often soak. These seeds won't sprout, but they will benefit nutritionally from being soaked.
Soaked raw nuts are always better from a nutritional standpoint than their unsoaked counterparts. However, with the exception of those called for in the nut milks and my Zucchini Chip Almond Salad (recipe on page 250) the nuts and seeds for the Thrive Diet recipes do not need to be soaked first—they can be used in the recipes as they are.
Sprouting grains and legumes is a lengthier process than soaking, but not really that much more of a time commitment on your part. For the recipes in this book, you may choose to use canned, precooked, ready-to-eat legumes. This is the most convenient way to get your legumes for recipes. A wide variety of lentils and other legumes, including chickpeas and adzuki beans, are available in this form and can be found in supermarkets and many convenience stores. Look for legumes that are packed without the use of preservatives.
Or you may choose to cook the legumes yourself. This is less expensive than buying canned legumes, but be aware that cooking times range from 20 minutes for lentils all the way up to three hours for chickpeas. I would rather gain the greatest nutrition by simply planning ahead, and sprouting my grains and legumes.
Buying sprouts are an option—many types can be bought in supermarkets and most health food stores with cold storage. However, store-bought sprouts have been known to harbor bacteria. If your immune system is low and you are in a compromised state of health, you will likely want to avoid this risk. I highly recommend buying the raw grains and legumes and sprouting them yourself. It takes a bit of planning, but the nutritional gains reaped are worth it.
The sprout occupies a transitional phase in the plant life cycle. Having yet to form roots, the sprout, a new growth from the germinating seed, cannot feed itself and so must rely on the nutrients contained within the seed. Once activated by moisture, enzymes begin to utilize nutrients supplied in the seed as a rapid growth fuel. The plant equivalent of mother's milk, densely packed nutrients in the seed quickly convert the sprout into a plant with leaves.
The sprout has much to offer. Throughout the sprout's rapid growth phase, digestive enzyme inhibitors are expelled; proteins are converted to amino acids, and fats to essential fatty acids; and a form of pre-digestion occurs, making for a very efficient food. Power-packed with vitamins, minerals, chlorophyll, and enzymes, sprouting greatly enhances the efficiency and nutrient value of the seed. Sprouts, because of their high pH level, will also help alkalize the body. Most grains, legumes, nuts, and seeds can be sprouted. (Some seeds, including sunflower seeds, will develop shoots. Sesame seeds and pumpkin seeds will not sprout but will benefit from being soaked.) Quinoa and buckwheat are especially good for sprouting, as sprouting unleashes their full array of nutrients.
Should you choose to try sprouting, you will likely find that sprouting quickly becomes a part of your daily routine. It's very easy to do and has an extra bonus of low cost. Canned legumes are not expensive, but sprouting dried seeds, grains, and legumes is dirt cheap.
Although any uncooked legume, nut, grain, and seed will benefit from being soaked or sprouted, the following work particularly well and are easy to incorporate into several of the Thrive Diet recipes:
**soaking** | **sprouting**
---|---
Almonds| Amaranth
Macadamia nuts| Buckwheat
Pumpkin seeds| Beans, all kinds
Sesame seeds| Chickpeas
Oats| Lentils, all kinds (can also be just soaked to save time)
Wild rice| Quinoa
| Sunflower seeds
## how to sprout
Sprouting kits are available in most health food stores; these make sprouting easier, but they are not essential. All you need is a jar, cheesecloth, and an elastic band.
Rinse well whatever you intend to sprout and pour it into a glass jar, to about the one-quarter mark. Fill the jar at least three-quarters full with water. Let it sit overnight at room temperature. Pour out the water and rinse the legumes, grains, nuts, or seeds with fresh water. Put them back in the jar and put the cheesecloth over the top, holding it down with the elastic band. Briefly turn the jar upside down to let the water drain out. Within about 24 hours, the sprouts will begin to appear. Make sure the sprouts stay moist so that they will sprout fully; do this by pouring water into the jar and then turning it upside down to drain.
The sprouting time depends on the type of sprouts; two days is typical. Rinse the sprouts in fresh water. This will wash off the digestive inhibitors that have leached into the water, thus improving bioavailability. Store the sprouts in a clean, uncovered container in the refrigerator; they will keep for up to one week.
# **variations**
## seeds and flour
To keep the recipes interesting, I've included variations for several. As well, since none of the recipes uses glutinous flour, flours can be easily substituted for one another in those recipes calling for flour. Seed flours, including hemp, flaxseed, and sesame seed flours, rather than grain flours, are the best choice (you'll notice that seeds are lower to the base of the Thrive Diet pyramid see [page 40] than grains).
Another way to enhance nutrient value and infuse recipes with an alkaline source of protein, essential fatty acids, and greens is to substitute my Vega Whole Food Smoothie Infusion formula, available in most health food and grocery stores, for ground seeds or flour. This formula can be used in place of non-glutinous flour at a 1:1 ratio.
You will notice that some recipes call for hemp protein; this can be replaced with hemp flour if you prefer. Hemp protein is a bit more expensive because it has been milled further, removing more of the starch. Hemp flour is about 35 percent protein, whereas hemp protein is about 50 percent protein.
## carob
Carob pods, which grow up to one foot in length, are the fruit of the carob tree and are quite high in trace minerals. Raw carob powder is relatively easy to find in stores, but its flavor is quite mild. A good raw alternative is cacao (often called raw chocolate), but it is more difficult to find. Also, it contains a bit of caffeine. For these reasons, I tend to use roasted carob powder for chocolate flavor.
## oil
I use hemp oil as the base for salad dressings, sauces, and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition, as you have read. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. I've written in detail about the health benefits of each of these seed oils on pages 143-145. This combination can be used in place of just hemp oil for variety and for an improved essential fatty acid profile, though its use is not necessary to reap the benefits of the Thrive Diet. You'll find the recipe for the EFA Oil Blend on page 210.
If you want to step it up another notch, add small amounts of berry seed oils to the blend. These are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination. However, it is not necessary to use these oils to achieve results on the Thrive Diet. Or, you might choose to use my Vega Antioxidant EFA Oil Blend formula, available in most health food and grocery stores (see Resources).
## juice
For the recipes that require juices, I usually juice the fruit myself instead of using store-bought juice. Lemons, limes, and oranges are easy to juice simply by squeezing (warming to room temperature for about 10 minutes first will yield the most juice). Home-squeezed juices are, of course, unpasteurized and therefore retain more goodness and taste better than many commercial versions. There are, however, some good store-bought products. Just Juice brand is a good one: it's pure juice, and because it's not from concentrate, it offers a higher level of nutrition (see Resources).
## salt
You will notice that I usually don't give a specific measure for salt in my recipes. This is because sodium requirements and tastes vary quite widely. Simply add sea salt to taste. Since the Thrive Diet does not include any processed or manufactured foods, it is a low-sodium diet, and adding a bit of sea salt to certain recipes will not have a negative impact on your health. Sea salt is generally of greater value than its mined counterpart: It contains more trace minerals and is less processed.
Alternatively, you could use dulse flakes as a healthy substitute for sea salt. Grind the flakes into a powder in a coffee grinder and keeping them on hand to use in place of salt. You will need to use about twice as much dulse powder as you would salt to achieve the same saltiness. Dried dulse flakes are available at most health food stores. Kelp flakes are another good option, though they have more of an ocean taste and so are suitable in fewer recipes.
_recipes_
# **variations**
For extra nutritional value, hemp protein and ground flaxseeds can be substituted in all recipes, including baked ones, for Vega Whole Food Smoothie Infusion on a 1:1 ratio. Vega Whole Food Health Optimizer can also be used to replace hemp and ground flaxseeds on a 1:1 ratio, but only for non-heated recipes, since heat will destroy the value of its probiotics.
# **Thrive Diet basics**
These recipes are designed to be made ahead of time and kept on-hand for use in other Thrive Diet recipes.
## Popped Amaranth
Light and fluffy, popped amaranth is a nice substitute for heavier flours in pancakes; it also adds texture to energy bars and crunch to salads. Keep refrigerated for up to 2 weeks (because of its natural oils, it needs to be refrigerated).
Use a hot air popcorn popper and pop amaranth as you would corn.
Amaranth can also be popped in a frying pan:
Heat a small amount of coconut oil, just enough to cover the bottom of the pan, over medium heat. Add a small amount of amaranth, just enough to cover the bottom of the pan. As it pops, remove it from the pan with a spatula and add more grains for popping.
## EFA Oil Blend
8 parts hemp oil
1 part flaxseed oil
1 part pumpkin seed oil
Combine all ingredients.
• To further boost nutritional value and antioxidant level, this blend can be substituted in all recipes for Vega Antioxidant EFA Oil Blend.
Keep refrigerated.
## Curry Powder
Although some store-bought curry powders are quite good, this mixture guarantees a pungent, authentic flavor. Make up a batch to have on hand as a seasoning for various dishes.
2 tbsp coriander
2 tbsp cumin
2 tsp cardamom
1 1/2 tsp cinnamon
1 tsp black pepper
1 tsp cloves
1 tsp nutmeg
1 tsp turmeric
1/2 tsp cayenne pepper
Combine all ingredients; store in an air-tight jar.
Variation: Add 2 tsp of lime zest for tang.
Makes 3/4 cup.
## Nutritional Yeast and Sesame Seed Topping
Since nutritional yeast melts, this topping adds a creamy texture to any warm food. Its flavor closely resembles that of mild cheddar cheese. It can be used in place of Parmesan cheese in any recipe. The high level of B vitamins in the nutritional yeast and the calcium from the sesame seeds make this topping a nutrient-packed boost.
I make a couple of cups of this topping at a time and put it in a cheese shaker so that it's always handy. Keep in the refrigerator to prevent the oil in the sesame seeds from going rancid.
1 part nutritional yeast flakes
1 part unhulled sesame seeds
Grind nutritional yeast flakes and sesame seeds together in a coffee grinder.
# **pancakes**
These pancakes are much more filling than the traditional fluffy variety made with refined carbohydrate. Since their base ingredients are a combination of flaxseed, hemp, and pseudograins, they are packed with nourishment.
Following the Thrive Diet principle of cooking only at low heat, and since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a low temperature.
I've included baking powder and baking soda in some of these recipes to make the pancakes a bit fluffier. I usually omit both since I prefer denser pancakes, and if you do too, feel free to omit them also.
Agave nectar is a good alternative to maple syrup as a pancake topping.
**Pancake Procedure** Follow this procedure for all the pancake recipes, unless otherwise specified:
In a food processor, process all ingredients until smooth.
Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.
## Buckwheat Pancakes
Lightly flavored with cinnamon and nutmeg, these pancakes taste more like traditional pancakes than the other Thrive Diet pancakes.
1 cup buckwheat flour
1/4 cup ground flaxseed
1/4 cup hemp protein
2 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1 banana
2 cups water
1/2 cup barley flakes (or buckwheat, sprouted or cooked)
In a bowl, mix buckwheat flour, flaxseed, hemp protein, baking powder, cinnamon, and nutmeg. In a food processor, process the banana and water while slowly adding the dry ingredients, until mixture is smooth. Stir in the barley flakes with a spoon or spatula.
Cook as directed above.
Makes 2 large servings.
## Wild Rice Yam Pancakes
This is a heartier mixture than traditional pancakes, one that will give you a sense of fullness for several hours.
2 cups water
1 cup cooked or sprouted quinoa
cont.
1 cup mashed cooked yam
1/2 cup sprouted or cooked wild rice
1/4 cup ground flaxseed
1/4 cup ground sesame seeds
2 tsp baking powder
1/2 tsp black pepper
Makes 2 large servings.
## Blueberry Pancakes
These are similar to traditional blueberry pancakes but with usable nutrition.
2 fresh or soaked dried dates
1 cup blueberries
1 cup Hemp Milk (p. 268)
3/4 cup water
1/2 cup buckwheat flour
1/2 cup sprouted or cooked quinoa
1 tsp baking powder
1 tsp baking soda
Sea salt to taste
Makes 2 large servings.
## Pomegranate Green Tea Pancakes
A flavorful mixture containing antioxidants, this recipe will supply the nutrients needed for a busy day.
2 fresh or soaked dried dates
1 cup pomegranate seeds (the amount from 1 pomegranate)
1 cup Hemp Milk (p. 268)
3/4 cup water
1/2 cup Popped Amaranth (p. 209)
1/2 cup rice flour
1 tbsp finely ground green tea leaves (or 1 tsp matcha powder)
1 tsp baking powder
cont.
1 tsp baking soda
Sea salt to taste
Makes 2 large servings.
## Banana Chocolate Pancakes
Designed with kids in mind, these pancakes are popular for weekday breakfasts. Unlike traditional breakfasts that most children eat, these pancakes are packed with high-quality protein, essential fatty acids, and naturally occurring vitamins and minerals.
2 bananas
2 fresh or soaked dried dates
1 cup Popped Amaranth (p. 209)
1 cup Chocolate Hemp Milk (p. 268)
1 cup water
1/2 cup buckwheat flour
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup roasted carob powder
1/4 cup unsweetened carob chips
Sea salt to taste
Makes 2 large servings.
## Spicy Cocoa Pancakes
The cayenne gives these nutrient-packed pancakes a bit of heat and encourages blood flow.
2 bananas
1 date
1/2 cup buckwheat flour
1/2 cup sprouted or cooked quinoa
1/4 cup roasted carob powder
1/4 cup ground flaxseed
1/4 cup hemp protein
cont.
1/2 tsp cayenne pepper
Sea salt to taste
Makes 2 large servings.
# **cereals**
Cereals are one of the most popular breakfast foods in North America, and for good reason. They are tasty, fast and easy to prepare, and come in a variety of flavors and textures. The problem is that most commercial versions don't offer nutrient density and certainly don't provide balanced nutrition. This usually means you're hungry not long after eating a bowl of cereal.
Thrive Diet cereals consist of fiber, protein, and essential fatty acids, along with many whole-food source vitamins and minerals. This gives them staying power.
## Banana Ginger Pear Cereal
On the mornings that I have slightly more time, I'll often make Banana Ginger Pear Cereal as a change from my usual smoothie. It is still quick to prepare and makes for a balanced meal. Since most commercial cereals are based on refined grains and laden with sugar, this is a far superior option. To make this cereal even more nutritious, top with an energy bar (recipes begin on page 226), cut into small pieces.
1 banana
1 pear
1 date
1/4 cup almonds
1 tbsp ground flaxseed
1 tbsp hemp protein
1/2 tbsp roasted carob powder (or cacao nibs to make cereal 100% raw)
1/2 tbsp grated fresh ginger
cont.
Slice banana into bite-size pieces. Core pear and slice into bite-size pieces. Pit and cut date into small pieces. Chop almonds into desired size. Combine all ingredients in a bowl; stir. Top with Hemp Milk (p. 268) or Rooibos Almond Milk (p. 268).
Variation: Add 1/2 cup sprouted buckwheat or quinoa.
Makes 1 large serving.
## Toasted Apple Cinnamon Cereal
This is an excellent cereal in terms of nutritional balance. Unlike many commercial cereals, this one has lots of fiber, complete protein, essential fatty acids, and calcium.
1/2 apple, diced
1 cup oats (or cooked or sprouted quinoa to make cereal gluten-free)
1/2 cup diced almonds
1/2 cup ground flaxseed
1/2 cup hemp protein
1/2 cup unhulled sesame seeds
1/2 cup sunflower seeds
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground stevia leaf
1/4 tsp sea salt
1/4 cup hemp oil or EFA Oil Blend (p. 210)
1/4 cup molasses
2 tbsp apple juice
Preheat oven to 250°F.
Combine apple, oats, almonds, ground flaxseed, hemp protein, sesame seeds, sunflower seeds, cinnamon, nutmeg, stevia, and sea salt. Blend together hemp oil, molasses, and apple juice. Combine liquid and dry ingredients, mixing well.
Spread on a baking tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces.
Keep refrigerated for up to 2 weeks.
Makes 4 cups or about 5 servings.
# **smoothies**
## the basics
Ideally, a smoothie will contain all the nutrients of a complete meal. The protein should be from an easily digestible source, otherwise, one of the health-promoting benefits a smoothie offers—ease of digestibility—will be reduced. The protein is best obtained from whole food that has a high pH, and at least a portion of it should be derived from a raw source, such as hemp. Raw hemp protein is packed with live enzymes that improve digestion and absorption, and provides a high amount of complete protein. I always use hemp as my primary protein source when making a smoothie. I also include ground flaxseed, for its omega-3 and omega-6 fatty acids, lignans, and fiber. With these basics, you can make a nutritious, tasty smoothie by simply adding fresh or frozen fruit. The fruit provides a healthy source of carbohydrate, antioxidants, and enzymes. Vega Whole Food Smoothie Infusion may be substituted for hemp protein or flaxseed on a 1:1 ratio.
## the next level
To take these smoothie recipes or your own concoctions to the next level in terms of nutrition, add next-level ingredients. These foods will infuse smoothies with nutrient-rich whole foods. Although none is essential to achieve the results of the Thrive Diet, by including them, the body will realize the benefits more quickly.
Instead of making the smoothie recipes in this book, you may choose to simply use Vega Whole Food Health Optimizer, a convenient powder formula that I developed. This ready-made smoothie mix embodies the principles of the Thrive Diet and provides all the next-level ingredients in addition to the smoothie basics. It is available in most health food stores and supermarkets.
**A Balanced Amino Acid Profile: Rice and Pea Combined with Hemp** In an attempt to optimize the nutritional value of my smoothies, I began adding yellow pea and rice protein powder to balance the amino acid profile and improve the quality of protein. When I combined several protein sources, I found that my ability to recover improved dramatically. Improved recovery is an indication that the body has been relieved of stress. I noticed immediate gains in strength and lean muscle retention, even during times of elevated stress. The desire to consume more food dissipated as well, leaving me leaner.
Amino acid levels vary in all protein sources. By synergistically selecting complementary sources and amounts, we can achieve what is known as a flatline profile. The flatline profile of properly combined amino acids is an indicator that all amino acids are being met in substantial quantities and is a broad-spectrum source of protein.
Found predominantly in hemp, edestin is an easily digestible form of protein. Beneficial to the structural integrity of our cells' DNA, edestin more closely resembles human protein than any other in the plant kingdom. The branch-chain amino acids leucine, isoleucine, and valine are also plentiful in hemp protein. Essential for the repair and building of lean muscle tissue, these branch-chain amino acids are also an integral part of maintaining a healthy metabolic rate.
Hemp protein by itself is complete, but there is still room for improvement. Because it is relatively low in the essential amino acid tryptophan, hemp protein is nicely complemented by rice protein. Prominent in rice protein, tryptophan helps the body fabricate serotonin. With more readily available serotonin in the system, mood will be elevated, resulting in fewer sugar and starch cravings.
Relatively hard to find in the plant kingdom, the amino acid lysine is exceptionally high in yellow pea protein. An essential amino acid, lysine is critical in the body's production of enzymes, antibodies, and hormones. The body's ability to maintain correct nitrogen balance and absorb calcium is also reliant on the presence of lysine in the diet. During times of augmented stress, eating lysine-rich foods will help maintain lean muscle tissue.
The combination of hemp, yellow pea, and rice protein is not only complete, it is complementary and synergistic, structured better than any single protein source can ever be. However, because pea protein and rice protein can be difficult to find, the recipes below call simply for hemp protein and ground flaxseed. If you simply follow the 12-Week Meal Plan, you will reap the rewards a variety of properly combined proteins deliver. But if you _are_ able to source these proteins, by all means include them in your smoothies. Add 10 grams (4 teaspoons) of pea protein and 5 grams (2 teaspoons) of rice protein along with the hemp protein.
**Maca** In my Vega Whole Food Health Optimizer formula, I include maca. (I discuss its benefits in detail on page 154.) A root vegetable related to the turnip, maca is an adrenal tonic. Although maca is not an essential part of the Thrive Diet, it is of particular use when feeling depleted, to help speed the rate at which the adrenals can be rebuilt after bouts of high stress. Aside from its myriad nutrients (trace amounts of 31 minerals), maca supplies the body with a non-stimulating form of energy. Maca delivers energy by means of hormonal regulation and adrenal nourishment, not stimulation. As the diet improves, maca's energy-inducing properties become increasingly apparent.
The principles of the Thrive Diet, of course, are ones of nourishment that extend to the adrenals; maca can speed the process at which they regenerate. Including maca in a smoothie is also a sensible way to help rebuild the adrenal glands after the use of a stimulant such as yerba maté during times of production stress. When I have to perform at a particularly high level, whether for a key workout, race, or the completion of a major project, I sometimes drink yerba maté. It works. I get more energy, but at the expense of my adrenals. Without fail, during these times and immediately afterward, I make sure to have a daily dose of maca to speed the regeneration process. Several of my exercise-specific recipes (pages 122-129) have the option of including yerba maté; if you do, take maca afterward.
Add: 2.5 grams (1 tsp) of gelatinized maca.
**Chlorella** Chlorella is another highly beneficial food that I add to my smoothies. (I discuss chlorella in detail on page 150.) A fresh water algae, chlorella possesses many detoxifying properties that can help speed the rate at which the body rids itself of toxins. The Thrive Diet is one of cleansing; consuming chlorella daily will speed the rate at which that takes place. Toxins are constantly being taken into our bodies with the air we breathe and the food we eat, and the more toxins within our body, the more stress placed on our system as a whole.
Add: 2.5 grams (1 tsp) chlorella.
**Probiotics** Probiotics are the "good" bacteria in our intestines (see the Glossary for a more detailed description). As mentioned in Chapter 1, if nutrient-rich whole foods are not primary in your diet, cravings and overeating will develop. If they persist even once you adhere to a nutrient-rich diet, the problem might be absorption. Once food has been digested in the stomach, it passes into the intestine, where the vitamins and minerals are absorbed for utilization. If good bacteria are not prevalent in the intestine, the absorption process will be hindered. Not being able to utilize vitamin-rich foods is just as bad as not consuming them in the first place.
Too often, when we get a bacterial infection, we are given antibiotics to kill it. The problem with this is that antibiotics also kill good bacteria. Increasingly, antibiotics aren't working as effectively as they have in the past, as many bacteria have developed a resistance to them. Prevention is the way to go. By consuming probiotics on a weekly basis, your chance of infection—and therefore the need for antibiotics—is greatly reduced. Consistent probiotic use has shown to dramatically improve immune function. You may choose to add non-dairy probiotics, such as store-bought soil-based ones, which come in both capsule and powder form, to your smoothies. Other sources include brown rice miso paste, which you'll find in a few of the Thrive Diet recipes. It's not necessary to consume probiotics daily; a few times a week is plenty if you are already eating a healthy diet that does not combat probiotics.
Add: 1/4 tsp soil probiotics.
**Extra Essential Fatty Acids** Even though the ground flaxseed and hemp protein called for in the smoothie recipes below supply a solid amount of essential fatty acids, you may choose to add oil as well. As with the salad dressings, hemp is a good option, but a blend of several oils will ensure diversity among nutrients. I'll often mix hemp oil with flaxseed and pumpkin seed oils. You'll find the recipe for this blend, which I call EFA Oil Blend, on page 210.
## variation
One of the best things about smoothies other than their nutritional density and convenience is the variety that they offer. I've provided a few of my favorite recipes below, but feel free to get creative and use other fruits and vegetables, in any combination. For times when you feel especially hungry, add sprouted buckwheat or other pseudograin. When you start with base ingredients that deliver high-quality protein and essential fatty acids, such as hemp and flaxseed, you can't go wrong no matter what fruits and vegetables you add.
I use fresh fruit when it's in season. Frozen fruit is a good alternative—look for frozen fruit that does not contain any preservatives; it is pretty much on par with its fresh counterpart. I usually peel and freeze bananas ahead of time so that I have a handy supply at all times. Adding them frozen to the smoothie is like adding a form of ice, and it helps blend all the ingredients together for a smooth, thick consistency. You can also substitute ice cubes for some of the water. Using frozen fruit and ice cubes makes the smoothies thicker, which seems to ward off hunger even longer. For extra flavor and electrolytes, substitute coconut water for water in any of the smoothie recipes.
**Smoothie Procedure** For all the smoothie recipes, simply blend all the ingredients together in a blender.
• To further increase nutritional value of all smoothies, substitute hemp protein and ground flaxseeds with Vega Whole Food Smoothie Infusion or Vega Whole Food Health Optimizer on a 1:1 ratio.
All smoothies can be kept refrigerated for up to 3 days, though they're best when fresh.
## Ginger Pear Smoothie (inflammation reducer)
This is a refreshingly crisp smoothie. It's not too sweet, although the riper the pear, the sweeter it will be. If you want it sweeter, add one or two fresh or soaked dried dates.
1 banana
1/2 pear, cored
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp grated ginger
Makes about 3 cups, or 2 servings.
## Chocolate Almond Smoothie (antioxidant-rich)
This is a satisfying smoothie that will keep the hunger away for hours.
1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/4 cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)
Makes about 3 1/2 cups, or 2 large servings.
## Tropical Pineapple Papaya Smoothie (quick, non-stimulating energy)
Papain in papaya and bromelain in pineapple are active digestive enzymes that will help speed digestion. This is a good smoothie when you're on the go or after a hard workout, when the body is fatigued, since it is digested even more quickly than the others.
1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 medium papaya
cont.
1/2 cup pineapple
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp coconut oil
Makes about 3 1/2 cups, or 2 large servings.
## Blueberry Rooibos Antioxidant Smoothie (antioxidant-rich)
The many antioxidants in this smoothie will mop up cell-damaging free-radicals produced by stress.
1 banana
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/2 cup blueberries
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
2 tsp ground rooibos
Makes about 3 1/2 cups, or 2 large servings.
## Blood Builder Smoothie (iron-rich)
The vitamin C-rich orange in this smoothie will help the body absorb the iron of the pumpkin seeds.
1 banana
1 orange
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
2 tbsp pumpkin seeds
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1/4 tsp cloves
Makes about 3 1/2 cups, or 2 large servings.
## Mango Lime Hot Pepper Smoothie (immune booster)
This smoothie will help get the blood flowing more quickly, creating a feeling of warmth. Its high level of vitamin A and vitamin C help keep the immune system strong while also supporting red and white blood cell production.
Juice of 1 lime
1 banana
1 mango
1/2 jalapeño
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp agave nectar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
Makes about 3 1/2 cups, or 2 large servings.
## Pomegranate Smoothie (antioxidant-rich)
This is a simple, refreshing smoothie.
1 banana
1 date
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1 cup pomegranate seeds (the amount from 1 pomegranate)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp cayenne pepper
Makes about 3 1/2 cups, or 2 large servings.
## green smoothies
These smoothies are a bit of a departure from the others since they include leafy green vegetables.
## Sweet Green Smoothie (chlorophyll-rich)
Romaine lettuce is rich in chlorophyll and surprisingly sweet. Blended with melon, it gives this smoothie an especially fresh taste.
6 leaves romaine lettuce
2 fresh or soaked dried dates
2 cups water
1 cup honeydew melon
1 tbsp ground flaxseed
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
Makes about 3 1/2 cups, or 2 large servings.
## Kale Calcium Boost Smoothie (calcium-rich)
This smoothie is high in calcium thanks to the kale and the sesame seeds of the tahini.
3 leaves kale
1 apple, cored
1 date
2 cups water
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp tahini
Makes about 3 1/2 cups, or 2 large servings.
# **energy bars**
These bars are the healthiest and among the easiest and least time-consuming to prepare. No cooking is required—only a food processor. As you can see from the recipes, these bars are in sharp contrast to commercial energy bars. They are high net-gain bars that don't simply stimulate; they provide nourishment that delivers sustainable energy. I have made these bars for myself since the mid-1990s. In fact, the recipes that follow are what have evolved into the Vega Whole Food Energy Bar that is available in most health food stores and some supermarkets.
Since the moisture content in berries and dates varies slightly, if the mixture is too moist to form into a solid bar, add more of a dry ingredient. If too dry, either add more wet ingredients such as berries or a small amount of water to even it out.
I eat a bar or two a day, so I make a big batch at one time, usually about once a month. I individually wrap each bar and store them in the freezer, easy to grab as I head out the door. Also, these bars will not freeze solid, so you can eat them straight from the freezer—no thawing required. This is an added bonus when taking them along for winter sports, like skiing: These bars stay supple and chewy, whereas many commercial bars freeze solid. On a hot day, a cold bar is as refreshing as ice cream.
You will notice that some of the recipes call for roasted carob powder. As I explain on page 206, the flavor of raw carob is quite mild. If you want the recipe to be 100 percent raw, use cacao nibs (also called raw chocolate) if you can find them. (Be aware that they contain a bit of caffeine.)
**Energy Bar Procedure** Follow this procedure for all the energy bar recipes, unless otherwise specified:
In a food processor, process all ingredients until desired texture is reached. If you prefer a uniformly smooth bar, process longer. If you would rather a bar with more crunch and texture, blend for less time. Generally, if I'm making them specifically to be eaten during physical activity, such as long training rides, I'll blend the mixture until it is smooth, as this will reduce the amount of chewing required. However, for variety, I'll also be sure to make a few batches at the same time that are crunchier, to eat as a regular snack.
Remove mixture from processor and put on a clean surface. There are two ways to shape the bars: You could roll the mixture into several balls, or shape it into bars.
To shape into balls, use a tablespoon or your hands to scoop the mixture (however much you like to make one ball); roll between the palms of your hands.
To shape as bars, flatten the mixture on the clean surface with your hands. Place plastic wrap over top; with a rolling pin, roll mixture to desired bar thickness. Cut mixture into bars. Alternatively, form mixture into a brick; cut as though slicing bread.
As the bars dry, they become easier to handle.
## Chocolate Blueberry Energy Bars
High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.
1 cup fresh or soaked dried dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup unhulled sesame seeds
1 tsp fresh lemon juice
1/2 tsp lemon zest
Sea salt to taste
1/2 cup sprouted or cooked buckwheat (optional)
1/2 cup frozen blueberries
In a food processor, process all ingredients except the buckwheat and blueberries. Knead buckwheat and berries into mixture by hand.
Makes approximately 12 1 -3/4 ounce bars.
## Ginger Pear Energy Bars
A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion.
1 small pear, cored
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
cont.
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup walnuts
2 tbsp grated fresh ginger
Sea salt to taste
2 tbsp sesame seeds
In a food processor, process all ingredients together except the sesame seeds. Cover mixture in sesame seeds before shaping into balls or bars.
Makes approximately 12 1 -3/4 ounce bars.
## Apple Cinnamon Energy Bars
These bars have a more traditional flavor than the others, yet the same health benefits as a nutrient-dense raw bar.
1 small apple, cored
1 cup fresh or soaked dried dates
1/2 cup soaked or cooked quinoa
1/4 cup almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
Makes approximately 12 1 -3/4 ounce bars.
## Spicy Chocolate Energy Bars
These bars offer the taste of chocolate—with a bit of a bite. The macadamia nuts help replace lost electrolytes while the jalapeño pepper creates a feeling of warmth in the body.
1 small banana
1/2 jalapeño
3/4 cup fresh or soaked dried dates
1/2 cup sunflower seeds
cont.
1/4 cup roasted carob powder (or cacao to make 100% raw)
1/4 cup ground flaxseed
1/4 cup macadamia nuts
Sea salt to taste
2 tbsp hemp seeds
In a food processor, process all ingredients together except the hemp seeds. Cover mixture in hemp seeds before shaping into balls or bars.
Makes approximately 12 1 -3/4 ounce bars.
## Banana Bread Energy Bars
Cinnamon and nutmeg combined with banana give this bar the taste of traditional banana bread, in a healthy, convenient form.
1 small banana
3/4 cup fresh or soaked dried dates
1/2 cup Popped Amaranth (p. 209)
1/2 cup walnuts
1/4 cup ground sesame seeds
2 tsp cinnamon
1/2 tsp nutmeg
Sea salt to taste
Makes approximately 12 1 -3/4 ounce bars.
## Pomegranate Amaranth Energy Bars
With a refreshing citrus flavor, these energy bars are nut-free and high in antioxidants. They are also exceptionally easy to digest.
3/4 cup fresh or soaked dried dates
1/2 cup pomegranate seeds (the amount from 1/2 pomegranate)
1/2 cup ground flaxseed
1/4 cup hemp seeds
1/4 cup sunflower seeds
1/2 tsp lemon zest
Sea salt to taste
1/4 cup Popped Amaranth (p. 209)
In a food processor, process all ingredients together except amaranth. Remove the mixture from the food processor; work amaranth into it by hand.
Makes approximately 12 1 -3/4 ounce bars.
## Mango Coconut Energy Bars
With a tropical flavor, high electrolyte content, and energy-producing coconut, these bars are ideal for long physically demanding days.
3/4 cup fresh or soaked dried dates
1/2 cup chopped mango
1/2 cup ground flaxseed
1/2 cup soaked or cooked quinoa
1/4 cup macadamia nuts
1 tsp cinnamon
1 tsp lemon zest
Sea salt to taste
1/4 cup shredded coconut
In a food processor, process all ingredients together except coconut. Remove the mixture from the food processor; work coconut into it by hand.
Makes approximately 12 1 -3/4 ounce bars.
## Citrus Papaya Yerba Maté Energy Bars
For times when you need extra energy, these yerba maté bars will provide it instantly, and their balanced nutrition will keep you going. Since papaya aids in digestion, these are especially good before exercise.
Zest of 1/2 lemon
Zest of 1/4 lime
2 strips dulse (about 1/4 cup, tightly packed)
3/4 cup fresh or soaked dried dates
1/2 cup chopped papaya
cont.
1/2 cup Popped Amaranth (p. 209)
1/2 cup ground flaxseed
1/4 cup sunflower seeds
1 tbsp buckwheat flour
2 tsp ground yerba maté
2 tsp agave nectar
Makes approximately 12 1 -3/4 ounce bars.
# **burgers**
Thrive Diet burgers are among the fastest and easiest burgers to make, especially when served raw, as these are. They can be made, from start to finish, in about 10 minutes. Although these burgers are delicious and full of nutrition whether raw or cooked, they retain their enzyme content when raw. I opt for the raw version 8 out of 10 times.
I've kept the flavor of these burgers mild so that they readily go with condiments. Topping them with Black Bean Lime Salsa (p. 264) or Mango Chutney (p. 263), or even drizzling them with one of the Thrive Diet salad dressings (recipes begin on page 251) is a good way to dress them up. Also, if you prefer even more flavor, you can substitute the vinegar and the oil component of each recipe with one of the salad dressings. This will instantly infuse the burgers with more flavor. These are hearty, nutrient-dense patties, so one with a mixed-green salad is usually enough for a meal. They can also be served on a whole-wheat bun.
**Burger Procedure** Follow this procedure for all the burger recipes:
Put all ingredients into a food processor. Process until well blended. Process less if you prefer a coarser texture. Form into 2 patties.
Serve raw or, if you prefer to cook them, lightly cover with coconut oil and bake at 300°F for 35 minutes. Alternatively, lightly fry over medium heat until golden brown, flipping once.
## Almond Flaxseed Burger
2 cloves garlic
1 cup almonds
1/2 cup ground flaxseed
2 tbsp balsamic vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 210)
Sea salt to taste
Makes 2 medium patties.
## Walnut Hemp Burger
1 cup walnuts
1/2 cup hemp seeds
2 tbsp apple cider vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1/2 tsp basil
1/2 tsp oregano
Sea salt to taste
Makes 2 medium patties.
## Pecan Sunflower Burger
1 cup pecans
1/2 cup ground sunflower seeds
2 tbsp apple cider vinegar
2 tbsp coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1/2 tsp chili flakes
1/4 tsp cayenne pepper
Sea salt to taste
Makes 2 medium patties.
# **pizzas**
I hesitate to even call these pizzas. They bear little resemblance to traditional pizza, other than the way they are served.
Thrive Diet pizza crusts are easy to make and take only a few minutes. Since they are thin crusts, no yeast is needed and therefore they don't need time to rise. Also, since the crust is wheat-free and gluten-free, no kneading is required. As a result, they are fairly crispy; eating them with a fork and knife is the way to go. The recipes below are packed with nutrition and offer a wide variety of flavor and texture. Some are crispy while others more closely resemble traditional pizza crust. The diversity keeps mealtime interesting.
Each recipe makes enough to cover one standard-size (11-by- 15-inch) baking tray.
Not only are these crusts wheat-free, gluten-free, and yeast-free, they are even grain-free. Their base is made with a combination of seeds, legumes, and vegetables, which yields high-density nutrition.
As with the salad dressings and dips, I list hemp oil as the oil of choice in pizza crusts. Hemp is an excellent oil to use; however, as with other recipes, an oil blend is ideal. While hemp oil alone will produce a positive result, the nutritional value is improved by using the EFA Oil Blend (p. 210). Since the pizzas are not cooked above 300°F degrees, oils rich in essential fatty acids will remain in a healthy state.
The toppings that I have paired with each crust are among my favorites. However, they can be altered to suit your own taste. Feel free to swap toppings between recipes and even make creations of your own using this simple pizza-making technique. Vegetables are the base of the Thrive Diet, and so again feel free to use any combination and variety for your creations. If you prefer more vegetables than the recipes call for, simply add more.
As the pizza sauce, I use either the Spicy Sun-Dried Tomato Marinara Sauce (p. 266), or the Sweet Pepper Hemp Pesto (p. 267). These sauces go well with any of the crusts. To add variety, use any of the salad dressings as a pizza sauce. Just blend in ground sunflower seeds, tahini, or even black beans to thicken them. By blending sprouted or cooked black beans or other legumes into the dressings, they take on the texture of a spread and make an intriguing, nutritious pizza sauce. The thickness of the salad dressing will determine the amount of legumes you need to blend in. For most, blend three parts dressing to one part legumes. For a lighter, more neutral taste, try using black-eyed peas instead of black beans—they more readily take on the flavor of the dressing.
To add even more flavor and nutrition to these pizzas, top with Creamy Nutritional Yeast Sauce (p. 262) once out of the oven.
**Pizza Procedure** Follow this procedure for all the pizza recipes:
Preheat oven to 300°F.
In a food processor, process all crust ingredients until mixture starts to ball up. Lightly oil the baking tray with coconut oil. Spread mixture on tray to about 1/4 inch thick (it can be thicker or thinner if you prefer).
Spread Spicy Sun-Dried Tomato Marinara Sauce (p. 266) or Sweet Pepper Hemp Pesto (p. 267) on crust; add topping.
Bake for 45 minutes. (This will vary slightly depending on the moisture content of the vegetables and the desired crispness of the pizza.)
## Spicy Black-Eyed Pea Quinoa Pizza
The crust of this pizza has a smooth, nutty flavor, and a bit of a bite because of the peppers. Nutritionally balanced, it is also filling—it will "stick to you."
Crust
2 cloves garlic
1 cup cooked or sprouted black-eyed peas
1 cup cooked or sprouted quinoa
cont.
1/2 cup chickpea flour
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1 tsp chili flakes
1/2 tsp black pepper
1/2 tsp cayenne pepper
Sea salt to taste
Topping
1 red bell pepper, sliced
1/2 onion, diced
1/2 medium sweet potato, finely sliced or grated
1 cup cauliflower florets
1/2 cup grated beet
1 tsp chili flakes
## Chickpea Curry Pizza
With its mild curry flavor, this pizza crust is nicely complemented by Sweet Pepper Hemp Pesto (p. 267) and topped with sweet potato slices.
Crust
2 cups ground sunflower seeds
1 cup cooked or sprouted chickpeas
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1 tsp cumin
1 tsp Curry Powder (p. 210)
1/2 tsp turmeric
Sea salt to taste
Topping
1/2 medium sweet potato, finely sliced or grated
1/2 onion, diced
1 cup broccoli florets
1 cup cauliflower florets
1 cup sunflower seed sprouts
## Adzuki Bean Quinoa Sesame Pizza
Another heavier crust, this one keeps you full a long time. With its rich assortment of amino acids, it is especially good to eat at the end of a physically demanding day.
Crust
1 cup cooked or sprouted adzuki beans
1 cup cooked or sprouted quinoa
1/2 cup ground sesame seeds
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
2 tbsp dulse flakes
Topping
1 cucumber, sliced
1/2 onion, diced
4 strips dulse (about 1/2 cup tightly packed)
1 cup bean sprouts
1/2 cup chopped fresh basil
1/2 cup chopped green onions
## Sunflower Seed Beet Pizza
The crust of this pizza is lighter tasting, with a distinct beet flavor. Beets are alkaline-forming, so this is a good one to make when your stress level is high.
Crust
2 cups ground sunflower seeds
1 cup grated beet
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1/2 tsp parsley
Sea salt to taste
Topping
1 tomato, sliced
1/2 Spanish onion, diced
1 cup chopped celery
1/2 cup chopped fresh basil
1/2 cup grated carrot
1/2 cup chopped green onions
## Sweet Potato Sesame Pizza
This pizza's crust is rich in calcium and phosphorus. It is especially good with Green Tea Miso Gravy (p. 264) used as the sauce.
Crust
1 cup ground sesame seeds
1 cup grated sweet potato
1/2 cup chickpea flour
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1 tbsp garlic
1 tsp dried basil
Sea salt to taste
Topping
1 tomato, sliced
1/2 onion, diced
1 cup chopped red bell peppers
1/2 cup grated beet
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
## Chili Kidney Bean Pizza
A particularly filling pizza, this one will keep you going strong for hours.
Crust
1 1/2 cups cooked brown rice
1 1/2 cups kidney beans
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1 tbsp chili powder
1 tsp chili flakes
Sea salt to taste
Topping
1 tomato, sliced
1/2 onion, diced
1 cup chopped bell peppers (any color)
cont.
1/2 cup grated carrot
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
## Curry Lentil Rice Pizza
This recipe features the familiar combination of curry, lentils, and rice in a form it's not usually found—pizza crust.
Crust
1 1/2 cups cooked brown rice
1 1/2 cups ground lentils
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
2 tsp Curry Powder (p. 210)
1 tsp basil
Sea salt to taste
Topping
1 tomato, sliced
1/2 Spanish onion, diced
1 cup chopped celery
1 cup chopped red bell peppers
1/2 cup grated carrot
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
## Popped Amaranth Rooibos Pizza
This pizza is one of the lighter Thrive Diet pizzas.
Crust
2 cups Popped Amaranth (p. 209)
1 cup cooked or sprouted red lentils
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
1 tbsp ground rooibos
Sea salt to taste
cont.
Topping
1 tomato, sliced
1 cup chopped yellow bell pepper
1 cup chopped snow peas
1/2 cup grated beet
1/2 cup chopped cilantro
1/2 cup chopped green onions
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
## Wild Rice Split Pea Pizza
I eat this pizza mostly in the autumn; it just seems to fit with the season.
Crust
1 1/2 cups cooked split yellow peas
1 1/2 cups cooked or sprouted wild rice
1/4 cup coconut oil, hemp oil, or EFA Oil Blend (p. 210)
2 tsp basil
1 tsp thyme
Sea salt to taste
Topping
1/2 red onion, diced
1 cup chopped broccoli florets
1/2 cup chopped green onions
1/2 cup grated parsnip
1 tsp basil (or 1 tbsp fresh)
1 tsp oregano (or 1 tbsp fresh)
1 tsp thyme (or 1 tbsp fresh)
# **vegetables**
Packed with vitamins and minerals, these delicious vegetable dishes can be eaten as a meal in themselves or as a side dish with soup and salad.
## Ginger Lime Squash
To make this a raw dish, substitute an uncooked, finely grated sweet potato or even a zucchini for the squash.
2 cups peeled and cubed (bite-size) squash
2 green onions
1 clove garlic
1/2 cup chopped or torn cilantro
2 tbsp hemp oil
1 tbsp fresh lime juice
1/2 to 1 tbsp finely chopped ginger
1/4 tsp chili flakes
Steam or boil the cubed squash. Meanwhile, finely chop the green onions and the garlic (or use a garlic press).
Let the squash cool. In a bowl, combine all ingredients. For the best flavor, allow to refrigerate for a few hours or overnight.
Makes 2 servings.
## Dinosaur Kale Quinoa Wrap
As a meal or appetizer, this nutrient-dense wrap is surprisingly filling. For the dressing, choose one of the Thrive Diet dressings; recipes begin on page 251. The Balsamic Vinaigrette (p. 256) goes particularly well.
1 avocado
2 Roma tomatoes
1 cucumber
1 large carrot
2 strips dulse (about 1/4 cup, tightly packed)
1 cup soaked or cooked quinoa
1 leaf dinosaur kale
3 tbsp salad dressing
Peel and cube avocado, slice tomatoes and cucumber, and grate carrot. Place, along with the dulse and quinoa, on a leaf of kale.
Drizzle salad dressing over top. Roll up, tucking ends in so the wrap is secure. Cut into pieces if desired.
Variation: To serve as a complete meal, add 1/2 cup black-eyed peas and 1/2 tsp cayenne pepper to the mixture to spice it up.
Dinosaur kale also serves as a good wrap for guacamole combined with either quinoa, popped amaranth, or brown rice.
Makes 1 meal-size serving or 3 appetizer-size servings.
## Lemon Ginger Plantain with Dulse
The sugar of the plantain caramelizes and blends with the citrus from the lemon to make for an intriguing, refreshing treat. The riper the plantain, the sweeter it will be. The mineral salt in the dulse really brings out the flavor. Turning crispy when fried, the dulse strips add crunch. Add ginger for a sharper taste. This dish is a nice accompaniment to any salad.
1 plantain
4 strips dulse (about 3/4 cup, tightly packed)
1 tbsp coconut oil
1 tbsp fresh lemon juice
1/2 tbsp finely chopped or grated fresh ginger (optional)
Peel and thinly slice plantain on an angle. Heat coconut oil in frying pan over medium heat. Lightly stir-fry plantain slices until slightly brown. Stir in lemon juice and dulse strips (and ginger if using). Stir-fry until juice has evaporated and dulse is crispy.
Makes 1 serving.
## Crunchy Cinnamon Plantain Strips
As strips or broken into chips, these are great crunchy snacks, full of complementary flavor. They can be eaten on their own or with a pâté in place of crackers. The Sunflower Seed Pâté (p. 266) is a perfect match.
1 large plantain
1/2 tbsp coconut oil
1 tsp fresh lemon juice
cont.
1/2 tsp cinnamon
1/4 tsp sea salt
Preheat oven to 300°F.
Peel and thinly slice plantain from end to end; the strips should be long. Place on a baking tray lightly oiled with coconut oil.
If coconut oil is hard, heat until liquid. Combine lemon juice with coconut oil.
Rub a bit of oil and juice mixture on top of each plantain strip. Rub on cinnamon and sea salt.
Bake for 25 minutes.
Makes 1 serving.
## Zucchini Pasta
Instead of eating starchy, gluten-based pasta, try a raw zucchini one. This can be eaten later in the evening without any concern of packing on the pounds. Plus, it is very easily digested so will not have your digestive system working overtime while you sleep. This "pasta" goes especially well with Spicy Sun-Dried Tomato Marinara Sauce (p. 266).
Other vegetables, including carrots and beets, can be substituted for the zucchini, but they have a more pronounced flavor and may overpower the sauce.
1 zucchini
Use a vegetable peeler to peel the zucchini into strips.
For added flavor and variety, lightly stir-fry with a few flavorful ingredients.
3/4 tbsp coconut oil
1 small clove garlic, finely chopped
1 cup soaked arame
1 tbsp sesame seeds
Heat coconut oil in a frying pan or wok over medium heat. Add garlic and lightly brown. Add the arame and sesame seeds. Stir-fry for about 3 minutes or until desired texture is reached. The longer it is stir-fried, the crispier the strips will become. Remove from heat and top with sauce.
Makes 1 serving.
## Garlic Oregano Yam Oven Fries
An good addition to a salad, these fries are almost a meal in themselves. This recipe is one of the healthiest ways to prepare yams. Or dip them in Ketchup (p. 261).
2 medium yams
2 cloves garlic
2 tbsp coarsely chopped pumpkin seeds
1 tbsp oregano
1 1/2 tbsp coconut oil
1/2 tbsp basil
Sea salt to taste
Preheat oven to 300°F.
Cut yams into wedges or chunks. In bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil, and sea salt. Add the yams, stirring with your hands to making sure all the pieces are covered with the mixture. Spread yams on a baking tray lightly oiled with coconut oil; bake for about 35 minutes. If you prefer them crispier, leave in oven for an extra 5 to 10 minutes.
Makes 2 servings.
# **soups**
These soups are quick and easy to prepare: No cooking required. The friction created by the blender will heat the soup to slightly above room temperature. While you may choose to heat these soups further on the stove, be sure to not exceed about 110°F, since that's the point at which heat will begin to destroy the enzymes. These soups are especially refreshing served chilled as part of a light summer meal. They all go well with any of the crackers (recipes begin on page 257).
## Sesame Miso Soup
This alkalizing soup, rich in calcium and trace minerals, provides natural-source electrolytes to help restore balance in the body after exercise.
2 cups water
3 strips dulse (about 1/3 cup, tightly packed)
1 medium scallion, finely chopped
2 tbsp ground unhulled sesame seeds
2 tbsp brown rice miso paste
In a pot, heat water over medium heat; add dulse, scallion, sesame seeds, and miso paste.
Variations: For a more intense flavor, lightly stir-fry the scallion and the ground sesame seeds in 1 tbsp coconut oil. Black sesame seeds are also a nice variation from the usual white variety. For added nutrition, add 1 tbsp hemp protein.
Makes 2 small servings.
## Creamy Ginger Carrot Soup
This is an especially easy soup to digest. Because of the ginger, it has a warming effect whether served warm or cold.
3 large carrots
1 avocado, pit and skin removed
2 cups water
1 1/2 tsp grated ginger
Sea salt to taste
1/4 cup coarsely chopped or torn cilantro
Grate carrots. In a food processor, process avocado and water. Once smooth, add carrots, ginger, and sea salt. Process to desired consistency. Stir in cilantro and serve.
Makes 2 servings.
## Creamy Pepper Soup
A refreshing, nutrient-packed soup, this one is best served cold on a warm day.
1 avocado, pit and skin removed
1 red or yellow bell pepper
2 cups water or Hemp Milk (p. 268)
1/4 cup chopped cilantro
1/2 tsp dulse flakes
Pinch of oregano
In a food processor, process all ingredients together.
Makes 2 servings.
## Green Soup
This is an excellent summertime soup, packed with naturally occurring electrolytes and enzymes.
1/2 avocado, pit and skin removed
3 cups water
2 cups spinach, tightly packed
1/2 cup chopped parsley
2 tbsp hemp protein
2 tbsp pumpkin seeds
1 tbsp hemp oil
1/2 tbsp grated fresh ginger
1 tsp fresh lemon juice
1/4 tsp ground stevia leaf
In a food processor, process all ingredients together.
Makes 2 large servings.
# **salads**
Since the Thrive Diet is built on greens and other vegetables, a big salad is part of each day's meal plan, often as a main course. These recipes are not for your run-of-the-mill salad—they are for satisfying, nutrient-packed meals.
Below I've listed the primary ingredients that I use in about 90 percent of my salads. There is no wrong way to combine these ingredients; they are all nutritional powerhouses. With each salad recipe, I suggest the dressing that I have found best complements it, in taste and nutritionally—the ingredients work together synergistically, making for an even greater result.
Most supermarkets carry prewashed mixed greens. I use these as the base for most of my salads since they offer variety. However, you may choose to create your own combination. In the recipe, the greens are measured in cups; this is based on tightly packed cups. Of course, it is a guide only and you don't need to follow it strictly. The proportions of each ingredient in the salads are flexible. If you want more of a particular ingredient, add more.
Most health food stores and supermarkets sell sprouts in the produce department. They are a healthy addition to any salad. One caution: Since bacteria can develop in fresh sprouts, people with a compromised immune system may want to avoid store-bought sprouts.
**Main Thrive Diet Salad Ingredients:**
Mixed greens:
Beet greens
Butter lettuce
Collards
Dandelion greens
Dinosaur kale
Kale
Mustard greens
Red leaf lettuce
Romaine lettuce
Spinach
Swiss chard
Almonds
Amaranth (popped) (p. 209)
Avocado
Beet
Bell peppers
Black beans
Carrots
Cucumbers
Dulse strips
Hemp seeds
Legumes (sprouted) (p. 203)
Nori
Nutritional yeast
Pumpkin seeds
Quinoa
Snow peas
Sugar snap peas
Sunflower seed sprouts
**Salad Procedure** Follow this procedure for all the salad recipes, unless otherwise specified:
Wash greens (unless already prewashed). In a bowl, combine all ingredients. Top with dressing.
To make any of these salads 100% raw, leave out the nutritional yeast, popped amaranth, or baked ingredient (e.g., crackers) if called for.
## Avocado Cayenne Salad
Suggested dressing: Balsamic Vinaigrette (p. 256)
The satiating quality of avocado combined with B vitamin-rich nori and nutritional yeast makes this salad a good one for sustaining an even energy level. The cayenne helps improve circulation, warming the body and making this a good wintertime salad.
1/2 avocado, sliced
1 sheet nori, chopped
4 cups mixed greens
1 tbsp nutritional yeast
1/2 tsp cayenne pepper
## Crunchy Cinnamon Plantain and Macadamia Nut Salad
Suggested dressing: Mango Lime Dressing (p. 254)
High in trace minerals, the plantain and the dulse in this salad help replenish the body's electrolytes after higher-than-usual levels of sweat loss—great for after a long workout or Bikram's yoga class, or even just on a warm summer evening. Because of their healthy fats, protein, and fiber, the macadamia nuts give this salad staying power and a good dose of potassium, a prime electrolyte lost in sweat.
4 cups mixed greens
1 cup sunflower seed sprouts
1/2 cup chopped sugar snap peas
1/2 cup bite-size pieces of Crunchy Cinnamon Plantain Strips (p. 242)
1/4 cup chopped dulse
2 tbsp chopped macadamia nuts
## Cucumber Dill Salad
Suggested dressing: Cucumber Dill Dressing (p. 256)
The Curry Lentil Crackers in this salad provide sustenance, while the sunflower seeds supply a good dose of selenium and vitamin E, both powerful antioxidants. The coolness of the dill nicely complements the curry's warming effect.
1/2 cucumber, grated
4 cups mixed greens
1/2 cup grated carrot
1/2 cup bite-size pieces of Curry Lentil Crackers (p. 259)
1/4 cup chopped dulse
2 tbsp sunflower seeds
## Popped Amaranth Hemp Seed Salad
Suggested dressing: Cayenne Dill Tahini Dressing (p. 253)
Hemp seeds combined with amaranth give this salad an exceptional protein profile.
1 sheet nori, chopped
4 cups mixed greens
1/2 cup Popped Amaranth (p. 209)
1/2 cup chopped snow peas
2 tbsp hemp seeds
## Lemon Crisp Beet Salad
Suggested dressing: Orange Pumpkin Seed Dressing (p. 255)
Iron-rich kale and pumpkin seeds combine with the vitamin C in the lemon crisps (and the Orange Pumpkin Seed Dressing, if used) in this salad to keep the blood healthy by helping build red blood cells.
1 leaf dinosaur kale
2 dulse strips (about 1/4 cup, tightly packed)
3 cups mixed greens
1/2 cup grated beet
1/2 cup bite-size pieces of Lemon Sesame Crisps (p. 260)
2 tbsp pumpkin seeds
## Creamy Carrot Salad
Suggested dressing: Macadamia Dill Dressing (p. 255)
Calcium-rich dinosaur kale and the sesame seeds in the Nutritional Yeast and Sesame Seed Topping make this salad especially calcium rich and therefore alkaline-forming. If bone health is a concern, this salad is a practical dietary solution. Also plentiful in B vitamins from the nutritional yeast and sprouts, this salad helps the body burn carbohydrate more efficiently.
1 leaf dinosaur kale
1/2 cup grated carrot
3 cups mixed greens
1 cup sunflower seed sprouts
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 211)
## Zucchini Chip Almond Salad
Suggested dressing: Pomegranate Poppy Seed Dressing (p. 257)
Because of the soaked almonds and red pepper, this salad is particularly high in antioxidants. The Zucchini Chips provide a good source of electrolytes, making this a good salad to replenish and repair the body.
1/2 cucumber, grated
4 cups mixed greens
1/2½ cup sliced red peppers
1/2 cup bite-size pieces of Zucchini Chips (p. 260)
2 tbsp soaked and chopped almonds
## Cucumber Pesto Salad
Suggested dressing: Tomato Basil Dressing (p. 256)
In part because of the garlic, this salad is a good immune booster. If you eat this salad at the first sign of a cold, you may find that the cold never materializes. The high vitamin K content in the pine nuts helps prevent blood clots.
1/2 clove garlic, chopped
1/2 cucumber, grated
4 cups mixed greens
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 211)
2 tbsp pine nuts
## Arame Seaweed Salad
Suggested dressing: Any of the dressing recipes in this book can be used instead of the hemp oil and lemon juice listed below.
Arame seaweed is a good introduction to sea vegetables for those who are unaccustomed to them. It has a mild flavor that does not have as strong a taste of the sea as some other sea vegetables do. As with most sea vegetables, arame is a rich source of iodine and calcium, and it is alkaline-forming.
2 cups arame seaweed
2 tbsp unhulled sesame seeds (or hemp seeds)
1 tbsp hemp oil
2 tsp fresh lemon juice
Soak arame in water for about 20 minutes; 15 minutes is enough if you prefer a slightly crunchy texture. Mix all ingredients together.
Variation: Add 2 tsp agave nectar and 1/8 tsp cayenne pepper for a sweet, hot flavor.
# **salad dressings**
Green salads are among the healthiest of foods. Why, then, don't most salad dressings mirror their health-promoting qualities? Not one commercial salad dressing fit Thrive Diet parameters. Many are based on low-quality processed oil, and most contain refined sugar.
The price of commercial salad dressings varies greatly depending on the type of oil used.
The cheaper varieties generally use a base of cottonseed, palm, or safflower oil. Soybean, canola, and olive oil-based dressings are one level better, yet still far from ideal. Extra-virgin olive oil is generally the best oil source found in commercial salad dressing.
The processing of oil—the way in which the oil is extracted from the seed, olive, or whatever the primary source may be—can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils. When selecting oils, be sure to choose ones that are labeled "cold pressed" or "raw." This will ensure that the proper measures have been taken when extracting the oils to maintain the integrity of the oil. Don't assume that most salad dressings are raw—most are heat processed.
Quality is often compromised when low-quality oils are processed. To increase shelf life and prevent the oil from becoming rancid once bottled, heavy solvents are often used. Since taste and smell are altered by the use of these chemicals, the oil is then heated to high temperature, to eliminate any unpleasant odor and taste left by the processing procedure. Oils that have been through that process are particularly unhealthy and should adamantly be avoided. Unfortunately, many commercial dressings, dips, and spreads include ingredients that have been subjected to this treatment.
Since I eat at least one big salad a day and base the Thrive Diet on greens, I found I needed several good salad dressings, for variety. My recipes are designed for their health-promoting ingredients as much as they are for taste. Because of their nutrient-rich properties, using these dressings with other foods is a good way to enrich their value also. Since oil is obtained from a seed, its nutrition value often very closely parallels the nutrition of the seed itself or plant that it would grow into. However, the oil is in a highly concentrated form and therefore offers a wealth of intense nourishment.
Blending ground sunflower seeds, black beans, or black-eyed peas into the dressings will thicken them so they also can be used as dips, spreads, and sauces. Try them as a pizza crust sauce, a burger topping, a dip for Garlic Oregano Yam Oven Fries (p. 244) or raw vegetables, and even as a sauce on Zucchini Pasta (p. 243).
Feel free to experiment with dressings of your own, too. As long as the base consists of a high-quality oil such as hemp oil or, better yet, the EFA Oil Blend (p. 210), along with a high-quality vinegar such as balsamic or apple cider, you can't go wrong. Lemon juice is another high-quality base ingredient.
**Salad Dressing Procedure** Follow this procedure for all the salad dressing recipes, unless otherwise specified:
In a blender, blend all ingredients together. The flavors will take up to a day to combine completely. I make a bottle of three or four flavors and store in the refrigerator to have them on hand; they stay fresh for up to a month.
## Cayenne Dill Tahini Dressing
This is a full-flavored dressing with a bit of bite. The tahini offers a good amount of calcium, and the cayenne pepper helps get the blood flowing.
1/2 clove garlic
1/2 cup balsamic vinegar
1/2 cup hemp oil or EFA Oil Blend (p. 210)
1/4 cup water
2 tbsp tahini
1/2 tbsp dill
1/2 tsp cayenne pepper
1/4 tsp agave nectar
Sea salt to taste
Makes about 1 1/2 cups.
## Creamy Ginger Dressing
This is a thick, creamy dressing with a strong flavor. Only a small amount needs to be used on salad to boost its flavor. By doubling the amount of tahini and nutritional yeast, it can also serve as a dip for Garlic Oregano Yam Oven Fries (p. 244), or be drizzled over a burger.
As with all recipes containing nutritional yeast, it is high in B vitamins. With the ginger, it also helps reduce inflammation and aids in digestion, making it especially good to have with cooked food.
1/2 cup hemp oil or EFA Oil Blend (p. 210)
2 tbsp apple cider vinegar
2 tbsp tahini
2 tbsp water
2 tsp grated fresh ginger
2 tsp nutritional yeast
Sea salt to taste
Makes about 1 1/2 cups.
## Mango Lime Dressing
A sweet dressing with a bit of a bite, this one is particularly good on burgers. If you like, papaya can be substituted for the mango.
1 mango
1/4 jalapeño
1/4 cup fresh lime juice
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1 tbsp lime zest
1 tsp agave nectar
Makes about 1 1/2 cups.
## Ginger Carrot Dressing
With its light, fresh flavor, this dressing is versatile.
1/2 cup apple cider vinegar
1/4 cup shredded carrot
cont.
1/4 cup hemp oil or EFA Oil Blend (p. 210)
2 tsp grated fresh ginger
1/2 tsp fresh lime juice
Makes about 1 cup.
## Orange Pumpkin Seed Dressing
This is a light vinaigrette with a slightly sweet-and-sour taste. The orange juice makes it sweet, while the apple cider vinegar and pumpkin seeds give it a hint of bitterness. This dressing provides an iron boost: The vitamin C in the orange juice helps with absorption of the iron from the pumpkin seeds.
1/2 cup orange juice
1/4 cup hemp oil or EFA Oil Blend (p. 210)
1 tbsp pumpkin seeds
1 tsp orange zest
1 tsp apple cider vinegar
Sea salt to taste
Makes about 1 cup.
## Macadamia Dill Dressing
A creamy, sweet dressing, this one is also good as a dip and a burger sauce.
1/2 cup macadamia nuts
1/4 cup plus 1 tbsp apple cider vinegar
4 tsp dried dill (or 2 tbsp fresh)
2 tsp agave nectar
Black pepper and sea salt to taste
Makes about 1 cup.
## Caesar Dressing
This rich, satisfying dressing greatly complements simple greens.
1 clove garlic
1/3 stalk green onion
cont.
3/4 cup hemp oil or EFA Oil Blend (p. 210)
1/4 cup macadamia nuts
2 tbsp brown rice miso paste
1 1/2 tbsp apple cider vinegar
1 1/2 tbsp fresh lemon juice
2 tsp nutritional yeast
1/4 tsp cayenne pepper
Makes about 1 1/2 cups.
## Tomato Basil Dressing
2 tomatoes
2 tbsp apple cider vinegar
2 tbsp hemp oil or EFA Oil Blend (p. 210)
1 tbsp dried basil (or 3 tbsp fresh)
1 tbsp agave nectar
Black pepper and sea salt to taste
Makes about 1 1/2 cups.
## Balsamic Vinaigrette
A classic.
6 cloves garlic
1 cup hemp oil or EFA Oil Blend (p. 210)
1/2 cup balsamic vinegar
Makes about 1 1/2 cups.
## Cucumber Dill Dressing
A simple fresh dressing, also good to drizzle over Garlic Oregano Yam Oven Fries (p. 244). You can either process this dressing until it's smooth, or, if you prefer the cucumber to be a bit chunky, process just a few seconds less.
4 cloves garlic
2 cucumbers, peeled
cont.
1/2 cup hemp oil or EFA Oil Blend (p. 210)
4 tsp dried dill (or 4 tbsp fresh)
Black pepper and sea salt to taste
Makes about 2 cups.
## Pomegranate Poppy Seed Dressing
A high-antioxidant dressing, particularly refreshing on a warm day.
3 tbsp pomegranate juice
2 tbsp hemp oil or EFA Oil Blend (p. 210)
1 tbsp agave nectar
1 tbsp apple cider vinegar
1 tsp lemon zest
Sea salt to taste
1/2 cup pomegranate seeds (the amount from 1/2 pomegranate)
1 tbsp poppy seeds
In a food processor, process the pomegranate juice, oil, agave nectar, apple cider vinegar, lemon zest, and sea salt until smooth. Add the pomegranate seeds and poppy seeds; pulse a couple of times until the seeds are broken but not completely blended in.
Makes about 2 cups.
# **crackers**
These crackers go well with salsa, guacamole, and dips. They are also a good addition to salads in place of traditional croutons. They add texture and, of course, high-quality nutrition.
Since these crackers keep well, I make a large batch once a month or so, storing them in an open container in the refrigerator.
**Cracker Procedure** Follow this procedure for all the cracker recipes, unless otherwise specified:
Preheat oven to 300°F.
In a food processor, process all ingredients. Lightly oil a baking tray with coconut oil. Spread mixture on baking tray as thinly as possible. (Or, if you prefer slightly thicker crackers, don't spread as thin and bake for about 10 minutes longer.) Each recipe makes enough dough to fill approximately one standard-size (11-by-15-inch) baking tray. Score mixture with a knife to mark desired cracker size before baking.
Bake for 30 minutes. Remove from oven; let cool.
# Lemon Rooibos Crackers
These high-antioxidant crackers have a slightly sweet-and-sour flavor.
They go well with Sweet Pepper Hemp Pesto (p. 267).
1/4 cup almonds
1/4 cup pecans
1/4 cup sesame seeds
3 tbsp fresh lemon juice
1 tbsp lemon zest
1 tbsp coconut oil
1 tsp ground rooibos
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
# Green Tea Ginger Lime Crackers
These crackers offer just a hint of ginger and a slight citrus zing from the lime. They go particularly well with the Miso Kelp Guacamole (p. 263) and Black Bean Lime Salsa (p. 264).
1/4 cup almonds
1/4 cup Popped Amaranth (p. 209)
1/4 cup sunflower seeds
3 tbsp fresh lime juice
1 1/2 tbsp lime zest
1 tbsp coconut oil
1/2 tbsp grated fresh ginger
cont.
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
## Curry Lentil Crackers
A meal in themselves, these crackers combined with Pineapple Salsa (p. 265) or Black-Eyed Pea Cayenne Salsa (p. 265) will deliver a large amount of nutrition in a compact form.
1/4 cup chickpea flour
1/4 cup cooked or sprouted lentils
1/4 cup ground sunflower seeds
2 tbsp balsamic vinegar
1 tbsp coconut oil
2 tsp Curry Powder (p. 210)
1 tsp cumin
1/2 tsp agave nectar
Sea salt to taste
Makes 2 servings.
## Vegetable Crackers
Particularly good with Sunflower Seed Pâté (p. 266), these vegetable crackers are a flavorful snack.
1 1/2 cups ground flaxseed
1/2 cup chopped celery
1/2 cup chopped tomato
1/2 cup almonds
1/2 cup sunflower seeds
1/4 cup chopped carrot
1 tsp cumin
Sea salt to taste
Makes 2 servings.
## Zucchini Chips
These chips go well with salsa, nut butters, and guacamole. Their mild flavor allows others to shine through. Zucchini chips are also a crunchy treat just on their own. They are a good alternative to croutons in a salad.
2 zucchini
1 tbsp coconut oil
Sea salt to taste
Peel zucchini; cut into thin strips. (Alternatively, the zucchini can be sliced into thin "chips.") Place on a baking tray lightly oiled with extra coconut oil. Rub coconut oil and salt on top of each strip.
Bake for 30 minutes.
Variation: For a late-night snack, add herbs to add flavor. Or, for a sweeter taste, use 1/2 tsp ground stevia leaf instead of the herbs.
1 tbsp coconut oil
1/2 tsp thyme
1/4 tsp basil
1/4 tsp oregano
Melt the coconut oil over medium heat. Stir in thyme, basil, and oregano. Coat zucchini chips with oil mixture before baking.
Makes 1 serving.
## Lemon Sesame Crisps
I developed these as an everyday snack, but they're also great to eat while exercising. Their crispy texture is a good contrast to the softer foods and gels usually eaten during exercise. I take a pack of these simple, refreshing crisps with me for my longer, less intense workouts. The sesame seeds provide calcium, needed during long bouts of exercise to help maintain smooth muscle contractions. Dulse replenishes the electrolytes lost in sweat.
2/3 cup sesame seeds
1/3 cup agave nectar
1/4 cup lemon zest
2 tbsp dulse flakes
cont.
2 tbsp coconut oil
2 tbsp fresh lemon juice
Preheat oven to 300°F.
In a food processor, mix all ingredients together. Lightly oil baking tray with extra coconut oil. Spread mixture over baking tray to desired thickness. Score mixture with a knife to mark desired crisp size.
Bake for 20 minutes. Remove from oven and let cool and harden before breaking up.
Variation: Substitute hemp seeds for the sesame seeds and a lime for the lemon, for a different flavor.
If you choose to make the crisps to eat during exercise and you want a bit of an extra kick, add 1 tbsp ground yerba maté to the mixture, plus an extra 1/2 tbsp agave nectar.
Makes 2 servings.
#
**sauces, dips, and spreads**
These sauces, dips, and spreads complement whatever they accompany, rather than masking the taste, as many commercial products do. They are all highly nutritious: their addition to a meal or snack will fortify it with protein, essential fatty acids, and fiber.
## Ketchup
I went for years without eating ketchup, until I started making my own. Commercial ketchups are full of refined sugar. Also, when tomatoes are heated to high temperatures, as the commercial ones are in processing, many of their disease-fighting properties as well as enzymes are reduced. This recipe is raw, so all the health-promoting benefits of the whole foods remain intact.
4 fresh or soaked dried dates
1 cup chopped tomato
1 cup sun-dried tomatoes
cont.
1/4 cup chopped onion
1/4 cup agave nectar
1/4 cup hemp oil or EFA Oil Blend (p. 210)
2 tbsp apple cider vinegar
1 tsp oregano
Sea salt to taste
In a food processor, process all ingredients until smooth. Keep refrigerated for up to 4 weeks.
Makes about 3 cups.
## Creamy Nutritional Yeast Sauce
This sauce quite closely resembles melted cheese in both texture and taste. It is great as a topping on burgers, as a dip, or even for mixing with guacamole for an extra-flavorful dip or condiment. It can also be added to pizza.
The nutritional yeast delivers a full spectrum of B vitamins and trace minerals and, combined with the other ingredients, makes for a nutrient-dense sauce.
1 1/2 cups water
1 cup nutritional yeast flakes
1/2 cup sunflower seeds
1 tbsp apple cider vinegar
1 tbsp hemp oil or EFA Oil Blend (p. 210)
1 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp sea salt
Mix all ingredients in a bowl. Heat a frying pan over low heat. Pour mixture into pan; stir continually for 3 to 5 minutes until sauce thickens. The longer the sauce is left on the heat, the thicker it will become. Remove from heat just before mixture has reached the desired thickness, as it will thicken slightly once removed from the heat.
This sauce will keep in the refrigerator for up to 1 week but is best when served fresh.
Makes about 2 cups.
## Mango Chutney
This chutney complements many Thrive Diet recipes—try it as a chip dip, especially with Curry Lentil Crackers (p. 259), as a burger topping, or even as an addition to pizza.
7 large fresh or soaked dried dates
1/2 cup water
2 large mangos
1 clove garlic, minced
1/4 cup apple cider vinegar
1 tbsp grated fresh ginger
1 tbsp coconut oil
1/4 tsp cayenne pepper
1/4 tsp sea salt
Mince 3 of the dates. In a food processor, blend the 4 remaining dates with 1/2 cup water. Peel and dice the mangos. Heat a frying pan over low heat and add all ingredients. Simmer for 25 minutes.
Keep refrigerated for up to 1 week.
Makes about 2 1/2 cups.
## Miso Kelp Guacamole
This guacamole goes well on burgers, wrapped in dinosaur kale, or with crackers.
2 well-ripened avocados, pit and skin removed
1/2 diced tomato
1 clove garlic, minced
1/4 cup finely chopped kelp
1/4 cup minced onion
1/4 cup tahini
3 tbsp brown rice miso paste
1 1/2 tbsp fresh lemon juice
Mash all ingredients together or process in a food processor.
Keep refrigerated for up to 1 week (it will turn brown but this isn't harmful).
Makes about 2 cups.
## Green Tea Miso Gravy
This flavorful gravy delivers probiotics for digestive health.
2 tbsp coconut oil
1 onion, diced
3 tbsp ground sesame seeds
1 tsp finely ground green tea leaves (or 1/2 tsp matcha powder)
1 cup brewed green tea
1 1/2 tbsp brown rice miso paste
Heat coconut oil in frying pan over medium heat. Add onion and ground sesame seeds, and lightly fry. Add the ground tea leaves, brewed green tea, and miso paste; stir well.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
## Black Bean Lime Salsa
With its citrus bite, this is one of my favorite salsas. For a summer dinner, I'll have this with Curry Lentil Crackers (p. 259) as my main course. It is refreshing, yet provides balanced sustenance. The salsa also works well on burgers or as a dip for Vegetable Crackers (p. 259).
Juice of 1/2 lime
2 cloves garlic, finely chopped
1 tomato, diced
1/2 onion, diced
1 cup black beans
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/4 tsp sea salt
In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
## Black-Eyed Pea Cayenne Salsa
A spicy, nourishing salsa that goes well with Curry Lentil Crackers (p. 259). Or try wrapping in a leaf of dinosaur kale.
Juice of 1 lemon
1 tomato, diced
1/2 onion, diced
1 cup black-eyed peas
1 cup coarsely chopped or torn cilantro
1 tbsp balsamic vinegar
1 tbsp hemp oil
1/2 tsp cayenne pepper
1/2 tsp chili flakes
1/4 tsp sea salt
In a bowl, combine all ingredients. Allow to sit for a few hours at room temperature so that the flavors infuse.
Keep refrigerated for up to 1 week.
Makes about 2 cups.
## Pineapple Salsa
This salsa is a nice alternative to the usual tomato variety.
1/2 jalapeño, chopped
2 cups cubed pineapple
1/2 cup chopped red bell pepper
1/4 cup diced Spanish onion
1 tbsp chopped cilantro
cont.
1 tbsp fresh lime juice
1 tbsp hemp oil
1 tsp lime zest
In a food processor, process all ingredients until a consistent texture.
Keep refrigerated for up to 1 week.
Makes about 3 cups.
## Sunflower Seed Pâté
This mild pâté is a great accompaniment to flavored crackers.
2 cloves garlic
2 cups sunflower seeds
1/2 cup walnuts
1/3 cup hemp oil
1/4 cup orange juice
1 tsp sea salt
In a food processor, process all ingredients together until smooth.
Keep refrigerated for up to 2 weeks.
Makes about 2 cups.
## Spicy Sun-Dried Tomato Marinara Sauce
Thanks to the sun-dried tomatoes, this sauce is full of flavor. It is tasty as a sauce on burgers, pizza, or the Zucchini Pasta (p. 243).
This sauce can either be served raw or simmered over low heat for about 10 minutes to further blend the flavors. If you choose to heat it, try stirring in 1/2 cup nutritional yeast for a cream-textured sauce.
1 cup sun-dried tomatoes
1 clove garlic
1 cup chopped tomatoes
1 cup water
1/2 cup grated cucumber
cont.
3 tbsp hemp oil
1 tbsp balsamic vinegar
1 tsp oregano
1 tsp rosemary
1/4 tsp thyme
Sea salt to taste
Soak the sun-dried tomatoes in the water for 20 minutes. Retain this water. In a food processor, process all ingredients, including sun-dried tomatoes water, until desired consistency is reached.
Keep refrigerated for up to 1 week.
Makes about 3 1/2 cups.
## Sweet Pepper Hemp Pesto
This is a great burger topping. Full of flavor and nutrition, this pesto can also be used as a pizza sauce or even as a dip for crackers and vegetables.
2 cloves garlic
2 red bell peppers, cored and seeded
1/2 cup fresh basil
3 tbsp Nutritional Yeast and Sesame Seed Topping (p. 211)
2 tbsp hemp seeds
2 tbsp hemp oil
Sea salt to taste
In a food processor, process all ingredients together until smooth.
Keep refrigerated for up to 1 week.
Variation: Roast the peppers, lightly coated in coconut oil, for 30 minutes in a 300°F oven before blending. This will intensify the flavor.
Makes about 2 cups.
# **drinks**
Quick and easy to make, these drinks are a good alternative to store-bought products.
## Hemp Milk
I usually make a week's supply of Hemp Milk at a time, which for me is about 8 cups. Hemp Milk is a good substitute for cow's milk on cereal. The chocolate version of this milk is also tasty on cereal, for variety. Hemp Milk also adds a smoothness and subtle flavor to smoothies.
3 1/2 cups water
1 cup hemp seeds
2 tbsp agave nectar
In blender, combine all ingredients.
Keep refrigerated for up to 2 weeks.
Makes about 4 cups.
## Chocolate Hemp Milk
Use roasted carob powder if you like a fairly intense chocolate flavor. Use cacao nibs instead to make it raw chocolate milk. But be aware that raw cacao nibs also contain a small amount of caffeine.
3 1/2 cups water
1 cup hemp seeds
2 tbsp roasted carob powder (or 2 tbsp cacao nibs to make milk 100% raw)
2 tbsp agave nectar
In blender, combine all ingredients.
Keep refrigerated for up to 2 weeks.
Makes 4-4 1/2 cups.
## Rooibos Almond Milk
This tasty, creamy mixture is delicious as a stand-alone drink or on cereal. Of course, it's packed with nutrition.
3 cups water
5 rooibos tea bags (or about 2 tbsp of loose rooibos if using a teaball)
cont.
1 cup soaked almonds
1 tbsp agave nectar
1 tbsp fresh lemon juice
Sea salt to taste
Bring 3 cups of water to a boil. Pour into a teapot; add rooibos. Let steep for 15 minutes. Remove teabags or teaball.
In blender, blend tea, almonds, agave nectar, lemon juice, and sea salt until smooth.
Keep refrigerated for up to 1 week.
Makes about 4 cups.
## Ginger Ale
This is a simple, healthful drink, especially refreshing in the summertime. The ginger froths up to give it an effervescent quality. Use sparkling mineral water in place of regular water if you want even more fizz. Because of the combination of raw lemon and ginger, this drink will help raise the body's pH and reduce inflammation.
1 lemon
2 cups water
1 tbsp agave nectar
1/2 tbsp grated fresh ginger
Sea salt to taste
Squeeze the juice of the lemon into a blender. Add water, agave nectar, ginger, and sea salt; blend.
Keep refrigerated for up to 2 weeks.
Makes about 2 cups.
# **desserts**
I usually eat Vegetable Crackers (p. 259) or Zucchini Chips (p. 260) for dessert or as an evening snack; yet, every so often, I like to have a more traditional dessert. My Banana Coconut Pie is so nutritious that it can easily double as a healthy snack at any time of the day, and even as a post-exercise recovery food.
## Banana Coconut Pie
Full of complete protein, essential fatty acids, fiber, and many vitamins and minerals, the Banana Coconut Pie is much more than just a sweet snack. The pure, natural ingredients supply high nutrition in a traditional dessert form. Dinner guests love it.
Crust
1 cup fresh or soaked dried dates
1/2 cup shredded coconut
1/2 cup ground flaxseed
1/2 cup hemp protein
1/2 cup sunflower seeds
1 tbsp grated fresh ginger
1 tsp fresh lemon juice
Filling
2 bananas
1 pear
1/2 cup shredded coconut
1/2 cup macadamia nuts
1/4 cup hemp protein
1/4 cup sunflower seeds
1 tbsp grated fresh ginger
1/2 tsp salt
Topping
1/2 cup macadamia nuts
1/4 cup sunflower seeds
1/4 tsp cinnamon
Make crust by putting all ingredients in a food processor and processing until doughlike. Remove and spread out onto a pie plate; pack down.
Put all filling ingredients into food processor and process until creamy. Spread out evenly in pie crust.
Put topping ingredients into food processor; pulse a few times. Spread on top of pie filling.
Refrigerate until cool and firm, about 60 minutes.
Makes 8 servings.
appendix
# **vitamins and minerals**
It's helpful to familiarize yourself with the various vitamins and minerals, understanding why they matter, what foods they are found in most plentifully, and, in turn, which Thrive Diet recipes are rich sources of each. Vitamins and minerals are an integral part of anyone's diet, regardless of activity level. However, many active people, and in particular competitive athletes, are often concerned that their diet does not supply enough nutrients. A program based on the principles of the Thrive Diet will provide all the nutrients needed for optimal health and peak athletic performance. The recipes I have created are a good source of all the nutrients a person needs to thrive: Fresh fruit, vegetables, pseudograins, legumes, nuts, and seeds are overwhelmingly present, providing healthy doses of vitamins and minerals.
## vitamin A
Vitamin A helps the body resist infection, which it is more prone to after physical exertion, and allows the body to use its reserves for repairing and regenerating muscle tissue (instead of fighting infection) —leading to quicker recovery. Vitamin A helps support growth and repair of muscle and maintains red and white blood cells—crucial for performance.
_Best Thrive sources:_ orange and dark green vegetables, including carrots, pumpkin, sweet potatoes, winter squash, broccoli, kale, parsley, and spinach; apricots, mango, papaya, cantaloupe.
## vitamin B1
Vitamin B1 helps the body convert carbohydrate into energy. Maintaining high energy levels depends in part on maintaining adequate vitamin B1 in the diet. People who eat healthy rarely have a problem getting enough vitamin B1; it's plentiful in many foods. Also, because active people expend more energy than the average person, they need more vitamin B1. Again, this is usually not a problem, since with increased activity comes increased appetite.
_Best Thrive sources:_ legumes, pseudograins, nuts, brown rice, nutritional yeast, and blackstrap molasses.
## vitamin B2
Vitamin B2 helps break down amino acids (protein) for the body to use. Utilization of amino acids is a key factor in quick muscle recovery and regeneration after exertion. Like vitamin B1, B2 helps the body convert carbohydrate into energy.
Vitamin B2 aids in the formulation of growth hormones, a primary factor in muscle health and development. It also contributes to healthy red blood cell production. Red blood cells are the carriers of oxygen to working muscles, making them an integral part of performance. _Best Thrive sources:_ legumes, pseudograins, nuts, brown rice, nutritional yeast, and blackstrap molasses.
## vitamin B3
Vitamin B3 is essential for the body's breakdown and utilization of carbohydrate and protein. As with other B vitamins, vitamin B3 plays an integral part in the conversion of food into energy. Vitamin B3 has an important role in keeping the digestive system healthy as well. A healthy digestive system will allow the body to get more out of its food, reducing hunger and the amount of food needed. Also, a healthy digestive system will extract trace minerals from food, essential for performance.
_Best Thrive sources:_ beets, sunflower seeds, nutritional yeast.
## vitamin B5
As with other B vitamins, vitamin B5 helps the body convert food into energy. As well, vitamin B5 facilitates the production of steroids—an integral part of the regeneration process after exertion. This vitamin is found in a wide variety of healthy foods, and deficiency is uncommon. _Best Thrive sources:_ seeds, pseudograins, avocados.
## vitamin B6
As a B vitamin, B6 too participates in the release of energy from food and in the formation of red blood cells. Vitamin B6 aids in the production of antibodies—essential for warding off infection and maintaining the ability to recover from exertion quickly. Vitamin B6 contributes to cardiovascular health, helping the heart efficiently circulate blood in a greater volume as demanded by the active person. _Best Thrive sources:_ pseudograins, bananas, brown rice, walnuts, avocados, oats.
## vitamin B12
Vitamin B12 is essential for a healthy nervous system, aiding in coordination and smooth muscle movement. As with other B vitamins, B12 plays a role in the production of red blood cells and conversion of food to usable energy. Unlike other B vitamins, B12 is not plentiful in foods. Special attention must be paid to ensure dietary B12 needs are met, particularly if the diet doesn't contain animal products and exercise level is moderate to high.
_Best Thrive sources:_ chlorella, miso, nutritional yeast.
## biotin
Biotin works in concert with the B vitamins as a converter of food into usable energy.
_Best Thrive source:_ nuts, nutritional yeast.
## vitamin C
Vitamin C is a powerful antioxidant, meaning it plays an integral role in reducing damage to body tissue and muscle done by physical activity; it is therefore essential for active people. Cellular damage that occurs as a result of environmental factors such as pollution will be minimized by daily ingestion of vitamin C. The ability to minimize environmental stress will greatly improve the body's ability to ward off infection and allow it to recover from physical activity considerably quicker. Iron absorption is improved when iron is ingested at the same time as vitamin C-rich foods.
_Best Thrive sources:_ most vegetables and fruits (especially citrus fruits).
## vitamin D
Vitamin D allows the body to absorb calcium more efficiently—a key factor for proper bone formation (and healing) and smooth muscle contractions.
_Best Thrive sources:_ nutritional yeast, exposure to sunlight.
## vitamin E
Vitamin E, like vitamin C, is a powerful antioxidant. Active people need higher levels of vitamin E than sedentary people, as vitamin E, in concert with others, reduces the constant stress exercise places on the body.
Promoting cardiovascular health by maintaining an optimal ratio of "good" to "bad" cholesterol is another role of vitamin E. The ability to maintain the ideal ratio is a key factor for proper growth hormone production—the cornerstone of muscle rejuvenation post-exertion. Vitamin E also combats the effects of harmful free radicals produced by physical activity.
_Best Thrive sources:_ flaxseed oil, hemp oil, pumpkin seed oil, and especially raspberry seed, cranberry seed, and pomegranate seed oil; nuts, avocados.
## vitamin K
Vitamin K plays a significant role in blood clotting. It also provides the heart with nutrients it needs for optimal function.
_Best Thrive sources:_ leafy green vegetables, pine nuts.
## folate (folic acid)
Folate is a B vitamin that is found naturally in foods; when in supplement form, it is called folic acid. Folate works in tandem with vitamin B12 to help produce oxygen-carrying red blood cells. Folate plays an integral role in helping the body make use of dietary protein, facilitating muscle repair. The heart relies on folate, in part, to help it maintain a smooth, rhythmic, efficient beat—and a higher tolerance for physical activity.
_Best Thrive sources:_ leafy green vegetables, legumes, pseudograins, orange juice, nutritional yeast.
## calcium
For most people, bone strength and repair is calcium's major role. Active people, however, have another important job for the mineral: muscle contraction and ensuring a rhythmic heat beat. Upward of 95 percent of the body's calcium is stored in the skeleton, and a decline in calcium levels may take years to manifest as osteoporosis. But a decline _will_ be noticeable as an irregular heart beat and muscle cramps—the responsibilities of that remaining few percent. Since calcium in the bloodstream is lost in sweat and muscle contractions, a higher dietary level for active people is recommended.
The body orchestrates the effective combination of calcium and vitamin D to maximize calcium absorption.
_Best Thrive sources:_ leafy green vegetables, unhulled sesame seeds, tahini.
## chromium
Chromium works with other vitamins and minerals to turn carbohydrate into usable energy.
_Best Thrive sources:_ pseudograins, nuts, nutritional yeast, black pepper, thyme.
## copper
Like vitamin C, copper assists iron absorption in the body. With iron, copper plays a role in the transport of oxygen throughout the body—imperative for optimal performance. As a member of the body's defense network, copper works in concert with antioxidants to reduce effects of environmental and physical damage, providing the body with a strong platform to regenerate and build strength.
_Best Thrive sources:_ legumes, seeds, pseudograins, raisins, nuts.
## iodine
Iodine is integral to thyroid hormone production. Thyroid hormone assists the cells in the fabrication of protein and the metabolism of fats—essential for energy maintenance. High levels of iodine are lost in sweat, making active people's requirements higher than those of less active people.
_Best Thrive sources:_ sea vegetables (especially dulse).
## iron
The main role of iron is to fabricate hemoglobin to facilitate red blood cell health. An adequate iron level is of paramount importance for the active person. A well-maintained iron level ensures the body is able to deliver oxygen-rich blood to the hard-working extremities, maximizing efficacy. Also used to build blood proteins needed for food metabolism, digestion, and circulation, dietary iron is essential for proper functionality.
_Best Thrive sources:_ spinach, legumes (especially split peas), pumpkin seeds.
## magnesium
Critical for muscle function, magnesium helps the heart beat rhythmically by allowing it to relax between beats, which allows all other muscles to relax. Magnesium also assists in calcium's bone production. _Best Thrive sources:_ leafy green vegetables, string beans, legumes, pseudograins, bananas, nuts, avocados.
## manganese
As an activator of antioxidant enzymes, manganese contributes to an expedited process of recovery, essential to all those who are physically active. Manganese is a cofactor in energy production, metabolizing protein and fats.
_Best Thrive sources:_ leafy green vegetables, legumes, pseudograins, nuts, brown rice.
## molybdenum
A trace mineral, molybdenum's chief role is as a mobilizer, moving stored iron from the liver into the bloodstream—of particular significance to active people. An aid in the detoxification processes, molybdenum helps the body rid itself of potentially toxic material, minimizing stress.
_Best Thrive sources:_ legumes, pseudograins, nuts.
## phosphorus
Critical in the maintenance of the body's metabolic system, phosphorus allows the body to use food as fuel. Phosphorus works with calcium in the production, repair, and maintenance of bones.
_Best Thrive sources:_ pseudograins, most tropical fruit.
## potassium
Potassium, an electrolyte, helps the body maintain fluid balance and therefore hydration. Being properly hydrated is essential for efficient movement. Proper hydration will maintain the blood's light viscous flow, increasing the amount the heart can pump and improving performance. Smooth, concise muscle contractions are one of potassium's responsibilities. Nerve impulse transmission and cell integrity also rely, to a degree, on potassium. As a result, smooth motor function, heart beat efficiency, and the ability to strongly contract a muscle are dependent on adequate potassium intake. As with other electrolytes, potassium is lost in sweat, so active people need more.
_Best Thrive sources:_ leafy green vegetables, most fruits (especially bananas and kiwis).
## selenium
In concert with vitamin E, selenium preserves muscle tissue elasticity, allowing fluent, supple movement. A trace mineral, selenium combines with other antioxidants to shield red blood cells from damage done by physical exertion. It also improves immune function. As with other antioxidants, selenium offers protection from environmental stress encountered by most people on a regular basis.
_Best Thrive sources:_ Brazil nuts, walnuts, brown rice, nutritional yeast.
## zinc
Zinc's major role is to allow the body to use dietary protein as building blocks, for the regeneration of muscles. As well, zinc plays an integral role in the preservation of proper immune function. _Best Thrive sources:_ pseudograins, pumpkin seeds, nutritional yeast.
# **carbohydrate, fat, and protein**
## carbohydrate
Carbohydrate is abundant, present in most foods to at least some degree. For nonactive people, a regular diet will supply the body with all the carbohydrate it needs. For active people, however, increased dietary carbohydrate is essential for maintaining energy levels and replenishing muscles post-exertion. Carbohydrate also assists in the digestion and utilization of all other foods.
Carbohydrates are made up of three components: sugar, starch, and fiber. When grains are refined, the fiber is removed, increasing the percentage of starch and sugar. These are the "bad" carbohydrates. Unfortunately, they are the ones most plentiful in the typical North American diet of refined carbohydrates. White bread, pasta, donuts, and other such foods make up the vast majority of the average North American's carbohydrate intake. Fiber-rich whole grains and fruit in particular, on the other hand, are "good" carbohydrate, needed by the body in order to be healthy and function optimally. And as you know, optimal health leads to optimal, lean body composition. In addition, refined, processed carbohydrates cause inflammation to develop in the body. Inflammation is the precursor to visible signs of premature aging. In contrast, carbohydrate derived from raw fruit helps reduce inflammation, contributing to quicker recovery from exercise and slowing of biological aging.
The first symptoms exhibited by people who limit healthy carbohydrates for a prolonged period are mental lethargy and increased general fatigue. If a carbohydrate-restrictive diet is maintained for an extended period, it can lead to internal organ damage and, ironically, a reduction in lean muscle and the accumulation of excess body fat. Complex carbohydrates derived from whole grains are an excellent source of fuel for the muscles and brain.
_Best Thrive sources:_ vegetables, pseudograins, fruit.
## fat
When the body is engaged in a low-intensity activity, fat is its primary source of energy. (Carbohydrate takes over once intensity increases.) Fat ensures that fat-soluble vitamins A, D, E, and K are delivered and utilized in the body. Fat-soluble vitamins play a major role in overall health; dietary fat helps activate and transport them.
_Best Thrive sources:_ flaxseed, hemp, and pumpkin in seed and oil form; avocado.
**Essential Fatty Acids** Omega-3 and omega-6 are the two essential fatty acids (EFAs), _essential_ meaning that the body cannot produce them—they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids.
EFAs are an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, EFAs also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells' ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body's ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. Healthy and efficient brain development in children has been linked to a diet rich in EFAs.
A balance of omega-3 and omega-6 EFAs is vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple.
_Best Thrive sources:_ omega-3: flaxseed, flaxseed oil, all hemp products (protein, flour, seed, oil), walnuts; omega-6: hemp products (protein, flour, seed, oil), seeds, most nuts, vegetable oils (including extra-virgin olive oil), avocados.
## protein
Protein assists in the fabrication of hormones, enzymes, and antibodies. Well-formed hormones are essential for a vast number of functions; muscle repair and preservation during exertion are just two. One task of enzymes is to extract nutrients from food so that the body is able to make use of them. Shielding the body from bacteria and viral infection (such as the common cold) are the responsibility of antibodies, which are formulated once dietary protein is ingested. Protein is most praised for its ability to supply broken-down muscles with the building blocks needed to rebuild even stronger. Combined with carbohydrate, protein is able to infuse a tired muscle with more energy than carbohydrate could by itself. _Best sources:_ leafy green vegetables, legumes, pseudograins, seeds (especially hemp).
glossary
**Ancient grains** Ancient grains are those that have not been altered over time by either primitive crossing techniques or modern genetic modification. Spelt, barley, teff, and millet are all ancient grains.
**Antioxidants** "Antioxidants" is the name given to several naturally occurring compounds, including vitamins C and E and the mineral selenium. Carotenoids, the compound responsible for the different colors of vegetables, act as antioxidants. Antioxidants are most prized for their ability to protect cells. Helping rid the body of free radicals, antioxidants are credited with helping maintain cellular health and regeneration. If not for antioxidants, cellular damage caused by several kinds of stress would advance quickly and possibly lead to cancer and other diseases.
Best Thrive sources: colorful vegetables, berries, cold-pressed oils.
**Biological age** Biological age refers to the time that has passed since the body's most recent round of cellular regeneration. Biological age can be reduced by speeding the regeneration process of the body. Complementary stress such as exercise and high-quality food reduces biologically age, while uncomplementary stress and refined foods increase it.
**Biological debt** Biological debt refers to the state of fatigue the body goes into after energy from stimulation has dissipated. It is often brought about by eating refined sugar or drinking coffee to gain short-term energy.
**Celiac disease** Celiac disease is the intolerance of gluten-containing foods, such as wheat. A celiac who consumes gluten risks damaging the small intestine.
**Electrolytes** Electrolytes are salts with electricity conductive properties. Throughout our body tissue, fluid, and blood, electrolytes conduct charges that are essential for muscle contractions, heart beats, fluid regulation, and general nerve function. Chloride, calcium, magnesium, sodium, and potassium are the chief minerals in electrolytes. A diet too low in these minerals can cause muscle cramps and heart palpitations. When too much fluid that does not contain electrolytes is drunk, it can flush out the body's remaining electrolytes, causing muscle cramping and heart palpitations.
People who lose electrolytes through means other than exercise are best replenishing their levels by means other than sport drinks, since these drinks also supply unwanted sugar. Diarrhea, vomiting, and other losses in bodily fluid will require electrolyte replenishment. Eating dulse is a good way to replenish them.
Best Thrive sources: seaweed (especially dulse), citrus fruit, sport drinks (recipes begin on page 122).
**Empty food** Sometimes referred to as empty calories, this term is usually assigned to foods that are heavily processed or refined. With little if any nutritional value, such foods still retain their calories and usually starch and sugar, which can lead to quick weight gain and a feeling of never being satisfied.
**Essential fatty acids** See Appendix, page 283.
**Fatty acids** The difference between fatty acids and essential fatty acids is that the body is able to produce fatty acids, while essential fatty acids must come from food sources. (See Essential Fatty Acids in Appendix, page 283.)
**Free radicals** Damaging compounds that alter cell membranes and can adversely affect our DNA, free radicals are not something we want too many of. Occurring naturally in the body, free radicals are produced on a daily basis in small amounts. However, as stress increases, so too does the production of free radicals. If stress is allowed to persist in the body for an extended period, the damage done by free radicals can be significant; it has been linked to cancer and other serious diseases. Free radicals have also been shown to cause premature signs of aging when allowed to remain in the system. A reduction of stress through better nutrition is one way to combat free radical production. Specifically, antioxidants help rid the body of free radicals, by helping it excrete them in urine and sweat.
**Fructose** Also known as fruit sugar, fructose is naturally occurring in most fruits. Since it is very sweet, it is often extracted from fruits to sweeten other foods.
**Glucose** Glucose is a form of simple carbohydrate and is the primary sugar found in the blood.
Best Thrive source: dates.
**Lignans** Lignans are plant-derived compounds that combine with others to fabricate the cell wall of the plant. Lignans are regarded as one of the best compounds to help protect against cancer and reduce cholesterol levels. Upon consumption of lignan-rich foods, friendly bacteria convert lignans to mammalian lignan, releasing their therapeutic attributes in the body.
Best Thrive sources: flaxseeds, pumpkin seeds, sesame seeds.
**Net gain** Net gain is the term I use to refer to the usable nutrition the body is left with once food is digested and assimilated. The more the body must work to digest food, the more energy will be lost, mostly to heat, sometimes leaving the body with a net loss.
**Nutrient dense** Also referred to as nutrient-rich, nutrient-dense foods are those that are unrefined and, as such, packed with nutrition. Some foods are inherently more nutrient dense than others; those with high levels of antioxidants and an abundance of vitamins and minerals are said to be nutrient dense.
**One-step nutrition** One-step nutrition is a term I have assigned to foods that contain a form of nutrients that can be directly used by the body, without having to be broken down first. For example, simple carbohydrate found in fruit can be directly used by the body for energy, with a high rate of efficiency. Amino acids and essential fatty acids are other examples of one-step nutrition. Each time nutrients are altered by the body so that it can make use of them, energy is lost.
**Phytonutrient** Also referred to as a phytochemical, a phytonutrient is a plant compound that, by boosting the immune system, offers health benefits independent of merely its nutritional value. Classified as a micronutrient, phytonutrients are not essential for life, but they can help improve vitality and, in turn, quality of life.
Best Thrive sources: vegetables, seeds, fruit, nuts, green tea, yerba maté, rooibos.
**Primary-source foods** Crops that have been grown for direct consumption are primary-source foods. Animals that are raised for food or for their products, such as milk or eggs, are secondary-source foods. They consume primary-source foods, and then humans eat them. An extra step is added when secondary rather than primary foods are consumed, requiring more energy to be used and lost.
**Probiotic** Probiotic is a Greek word meaning "for life." Known as "good" bacteria, probiotics support beneficial intestinal flora.
Maintaining good intestinal flora will help the body digest, process, and utilize complex carbohydrates and protein. The regular consumption of probiotics increases the bioavailability of minerals, especially calcium.
**Recalibrate** The altering of one or more of the body's senses, recalibration is required when trying to reduce the amount of stimuli needed to gain energy. It is used to change the body's "perception" of food. When stimulating food is eliminated from the diet, the body will be able to gain energy from natural, whole foods and therefore have no need for unhealthy stimulating foods.
**Simple carbohydrate** Also known as simple sugar, simple carbohydrate is prevalent in most fruits. The body's most usable and therefore first choice for fuel, simple carbohydrate is necessary for both mental and physical activity. If the body is not fed foods that contain simple carbohydrate, it will have to convert complex carbohydrates, but that takes extra work and so is not a good use of energy.
Glucose and fructose, the primary components of simple carbohydrate, are the best fuel in that they are already in a form the body can utilize. Plus, digestive enzymes are able to break them down more efficiently than they can complex carbohydrate.
Best Thrive sources: fruit of all kinds.
**Sterols** Sterols are steroid-like compounds found in both plants and animals. Plant sterols have the ability to lower cholesterol and have been recognized as beneficial to heart health and in the fight against cardiovascular disease. All the major sources of plant sterols are plentiful in the Thrive Diet.
Best Thrive sources: vegetables, legumes, fruit, nuts, seeds, and seed oils, particularly hemp, flaxseed, and pumpkin.
**Trace minerals** Also known as microminerals, trace minerals have several important functions in the body that add up to optimal health.
As the name suggests, these minerals are needed only in trace amounts, and a diet rich in a variety of foods will ensure their inclusion.
Best Thrive sources: most foods to some degree, but especially seaweed, yerba maté, maca, green tea.
**Trans fats** Also known as trans-fatty acids, these are a form of fat produced by heating oils to high temperature, thus altering their chemical compound and making these fats difficult for the body to process. They also inhibit the body's ability to efficiently burn healthy fats as fuel.
**Whole foods** Foods that have not had any part removed during processing are known as whole foods. The term whole food is also used to refer to foods that are simply in their natural state, such as fresh raw fruit and vegetables.
resources
When shopping for products, you can be assured that the ones bearing this logo meet the highest nutritional standards as outlined in this book. The following list contains foods that I've personally tested and use myself—they are _Thrive Diet Approved_.
**Vega: plant-based whole-food products**
I formulated _Vega Whole Food Health Optimizer_ to replicate the smoothie that I first made for myself at the age of 15 to help speed recovery after exercise—a meal and all my supplements in liquid form. It supplies complete protein, essential fatty acids, probiotics, fiber, enzymes, antioxidants, chlorella, and maca, while maintaining a slightly alkaline pH level in the body. _Vega Whole Food Health Optimizer_ (formerly called Vega Whole Food Meal Replacement) is a whole-food powder that can be mixed with water to supply complete nutrition anytime, anywhere.
Vega Whole Food Energy Bars were the next creation in the Vega line. These are 100 percent raw bars, based on the recipe that I've been making in a food processor for years. Moist, fresh, and enzyme-rich, these bars are indispensable on a long bicycle ride or when you know you're going to miss a meal. They include sprouted flax, sprouted mung bean, agave nectar, and wheat grass.
Vega Whole Food Smoothie Infusion is a simplified version of the _Vega Whole Food Health Optimizer,_ containing many of the same basic ingredients but without the food-source vitamins and minerals. It's a neutral-tasting whole-food powder that gives a convenient, instant boost of complete protein, omega-3, fiber, and greens to any smoothie. It can be used in place of hemp protein and flax in all smoothie recipes in this book to make them even more nutrient dense and alkaline forming. It can also serve as a more nutritionally complete replacement for hemp protein and flax in all Thrive Diet baking recipes on a 1:1 ratio. Additionally, up to 20 percent of regular flour can be substituted for Vega Whole Food Smoothie Infusion in traditional recipes.
Vega Antioxidant EFA Oil Blend is a synergistic, balanced blend of unrefined, cold-pressed plant-based oils rich in omega-3 and omega-6 essential fatty acids. In addition to the hemp, flax, and pumpkin seed oils, I added a synergistic combination of antioxidant oils to reduce cellular oxidization and inflammation. They are: green tea seed, pomegranate seed, black cumin seed, black raspberry seed, blueberry seed, and cranberry seed. I also added coconut oil for its MTC content.
Vega products are made by Sequel Naturals and available at most health food stores, some grocery stores, and online.
Tel: 1-866-839-8863
Email: [email protected]
www.myvega.com
**Guayaki: yerba maté**
Guayaki yerba maté is shade-grown under the natural jungle canopy, thereby shielding its leaves from direct sunlight, keeping them subtle. Unlike some yerba maté that is produced in plantation-style farms, Guayaki is grown with the jungle, not instead of the jungle. This type of agriculture helps preserve the natural ecosystem and is good for local farmers because they can make more money by selling maté than they could by clearing the land to graze cattle. I use Guayaki yerba maté in several of my recipes; it's particularly good in the exercise-specific ones. Available in most health food stores and online.
Tel: 1-888-482-9254
Email: [email protected]
www.guayaki.com
**Maine Coast: sea vegetables**
With a focus on sustainability, Maine Coast hand harvests wild organic sea vegetables off the coast of Maine. I use many of its seaweeds in my recipes because they are premium quality and free of toxins. The company's wide variety of sea vegetables is available in most health food stores, many grocery stores, and online.
Tel: 207-565-2907
Email: [email protected]
www.seaveg.com
**Manitoba Harvest: hemp**
Manitoba Harvest grows premium-quality hemp, turning it into hemp food in the form of raw protein powder, hemp seed, cold-pressed oil, and flour, all also top quality. Never using herbicides or pesticides on its products, Manitoba Harvest is a first-rate model of sustainable agriculture. The company uses a low-temperature milling process that preserves all the natural goodness of the plant, further increasing its food value. Available in most health food stores, many grocery stores, and online.
Tel: 1-800-665-4367
Email: [email protected]
www.manitobaharvest.com
**O.N.E.: coconut water**
O.N.E. is 100 percent natural coconut water with no preservatives. It's naturally filtered for nine months through the fibers of the coconut, creating a pure isotonic beverage—a convenient and practical alternative to hacking open fresh young coconuts with a machete. O.N.E coconut water is bottled at the source in Brazil; therefore, the rest of the coconut doesn't need to be transported, which saves energy. In addition, most whole young coconuts transported to North America are dipped in formaldehyde as a preservative. In many cases, traces of formaldehyde are detectable in the water and meat, so O.N.E is a healthier alternative. I use O.N.E. as the base of my sport drinks and in several other recipes. Available in most heath food stores and some grocery stores.
Tel: 1-888-663-2626
Email: [email protected]
www.onecoco.com
**Organics Unlimited: bananas, plantains**
Organically grown on carefully cared for farms in nutrient-rich soil, Organics Unlimited bananas and plantains are of premium quality. The GROW (Giving Resources and Opportunities to Workers) Foundation, a nonprofit organization dedicated to helping farm laborers make better lives for themselves and their families, was founded by Organics Unlimited. Organics Unlimited bananas and plantains are available in some health food stores and select grocery stores.
Tel: 619-710-0658
Email: [email protected]
www.organicsunlimited.com
**Salba: white chia**
Salba white chia is the most nutritionally dense form of chia available. Salba white chia is grown in the extremely nutrient-rich soil surrounding the Amazon Basin in Peru, where it flourishes. Salba white chia has a higher percentage of both protein and omega-3 than standard chia. I add salba to many of my salads. Available in health food stores.
Tel: 1-877-337-2522
Email: [email protected]
www.sourcesalba.com
**Sambazon: açaí**
Importers of high-quality açaí berries from Brazil, Sambazon packs them within two days of their harvest to maintain top nutrient value. They are then frozen or freeze dried and shipped to the United States so that their nutrition value stays at its peak. Sambazon helps preserve the Amazon Rainforest by paying small family farmers fair wages, thereby making it more lucrative for the locals to harvest açaí than to sell the trees for lumber.
Tel: 877-726-2296
Email: [email protected]
www.sambazon.com
**Sequel Naturals: maca, chlorella**
Along with my Vega products, Sequel Naturals produces MacaSure and ChlorEssence, both of which are used in my Vega formulation.
MacaSure is made from 100 percent organic maca root, grown traditionally in nutrient-rich volcanic soil of the high Andean highlands of Peru. The gelatinization process used to remove the starch from the maca concentrates the active ingredients and improves the maca's absorption once in the body. Gelatinization does not involve the use of gelatin.
ChlorEssence brand chlorella contains the highest CGF concentration of any brand of chlorella, with values ranging from 18 to 25 percent. ChlorEssence is grown outdoors in rich, spring-fed freshwater ponds on subtropical Japanese coral islands. Unlike some chemically cracked cell chlorella, ChlorEssence cell walls are jet-sprayed to achieve over 80 percent digestibility without compromising potency or shelf life. Available in most health food stores, some grocery stores, and online.
Tel: 1-866-839-8863
Email: [email protected]
www.sequelnaturals.com
**Stahlbush Island Farms: frozen fruits and vegetables**
Stahlbush Island Farms grows, harvests, and freezes premium-quality, ready-to-eat fruits and vegetables without adding sugar or preservatives. I often use this company's fruit when making my daily smoothie. It's a fast and convenient way to add high-quality fruit to your diet. Located in Oregon, Stahlbush Island Farms adheres to sustainable farming practices, including crop rotation. This practice benefits not only the nutrient value of their produce, but also helps preserve agricultural and environmental health. Available in most health food stores.
Tel: 541-757-1497
Email: [email protected]
www.stahlbush.com
**Touch Organic: green and white tea**
Touch Organic's green tea series consist of high-quality organic tea blends that are produced at the source in southeastern China. I use these teas in several of my recipes to infuse the food with flavor and extra nutrition. They can be found in major grocery, health, pharmacy, and specialty stores.
Tel: 250-837-4655
Email: [email protected]
www.touchorganic.com
**Vita-Mix: Blender**
The use of a Vita-Mix machine is the best way to maintain the natural state of food and, at the same time, improve the bioavailability of nutrients by liquefying. I use a Vita-Mix when making many of my recipes including soups, sauces, smoothies and energy gels. This machine features a powerful motor, top quality materials and workmanship, and it is designed to last. Its sharp, stainless-steel blades easily cut through all kinds of vegetables—even harder ones such as carrots. The Vita-Mix is the most versatile and most reliable kitchen appliance I have. Available online.
Tel: 800-848-2649
Email: [email protected]
www.vitamix.com
# **Recommended Reading**
**Books**
_Eat To Live_
Joel Fuhrman
www.drfuhrman.com
_The China Study_
T. Colin Campbell, Thomas M. Campbell II
www.thechinastudy.com
**Web Sites**
_G Living Network_
The modern green lifestyle network dedicated to environmental preservation
, with style.
www.gliving.com
_Nutrition MD_
Helping people adopt healthier diets
www.nutritionmd.org
_references_
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———. _Chlorella: The Ultimate Green Food_. Detroit Lakes, MN: BL Publications, 2003.
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_recipe index_
##
Adzuki Bean Quinoa Sesame Pizza,
Almond Flaxseed Burger,
Apple Cinnamon Energy Bars,
Arame Seaweed Salad,
Avocado Cayenne Salad,
##
Balsamic Vinaigrette,
Banana Bread Energy Bars,
Banana Chocolate Pancakes,
Banana Coconut Pie, 270–271
Banana Ginger Pear Cereal, 215–216
Basic Electrolyte Sport Drink,
beverages, 127–128, 267–269
Black Bean Lime Salsa, 264–265
Black-Eyed Pea Cayenne Salsa,
Blood Builder Smoothie,
Blueberry Pancakes,
Blueberry Rooibos Antioxidant Smoothie,
Buckwheat Pancakes,
burgers, 232–233
##
Caesar Dressing, 255–256
Carob Gel,
Cayenne Dill Tahini Dressing,
cereals, 215–217
Chickpea Curry Pizza,
Chili Kidney Bean Pizza, 238–239
Chocolate Almond Smoothie,
Chocolate Blueberry Energy Bars,
Chocolate Hemp Milk,
Citrus Papaya Yerba Maté Energy Bars, 231–232
Coconut Carob Gel (with protein), 124–125
crackers, 257–261
Creamy Carrot Salad,
Creamy Ginger Carrot Soup,
Creamy Ginger Dressing,
Creamy Nutritional Yeast Sauce,
Creamy Pepper Soup,
Crunchy Cinnamon Plantain and Macadamia Nut Salad, 248–249
Crunchy Cinnamon Plantain Strips, 242–243
Cucumber Dill Dressing, 256–257
Cucumber Dill Salad,
Cucumber Pesto Salad, 250–251
Curry Lentil Crackers,
Curry Lentil Rice Pizza,
Curry Powder,
desserts, 269–271
Dinosaur Kale Quinoa Wrap, 241–242
dips, 261–267
Direct Fuel Bites,
dressings, 251–257
drinks, 127–129, 267–269
##
EFA Oil Blend,
Electrolyte Sport Drink with Ginger,
energy bars, 226–232
Energy Pudding, 125–126
exercise-specific recipes, 122–129
##
fast fuel, 123–125
##
Garlic Oregano Yam Oven Fries,
Ginger Ale,
Ginger Carrot Dressing, 254–255
Ginger Lime Squash,
Ginger Papaya Recovery, 127–128
Ginger Pear Energy Bars, 228–229
Ginger Pear Smoothie,
green smoothies, 225–226
Green Soup,
Green Tea Ginger Lime Crackers, 258–259
Green Tea Miso Gravy,
Hemp Milk,
##
Kale Calcium Boost Smoothie,
Ketchup, 261–262
kid-friendly recipes, 75–76
##
Lemon Crisp Beet Salad, 249–250
Lemon Ginger Plantain with Dulse,
Lemon-Lime Gel,
Lemon-Lime Recovery Drink,
Lemon-Lime Sport Drink,
Lemon Rooibos Crackers,
Lemon Sesame Crisps, 260–261
##
Macadamia Dill Dressing,
Mango Chutney,
Mango Coconut Energy Bars,
Mango Lime Dressing,
Mango Lime Hot Pepper Smoothie,
Mint Carob Sport Drink, 122–123
Miso Kelp Guacamole, 263–264
##
Nutritional Yeast and Sesame Seed Topping,
##
Orange Pumpkin Seed Dressing,
##
pancakes, 128–129, 211–215
Pecan Sunflower Burger,
Performance Banana Pancakes, 128–129
Pineapple Salsa, 265–266
pizza sauce,
pizzas, 234–240
Pomegranate Amaranth Energy Bars, 230–231
Pomegranate Green Tea Pancakes, 213–214
Pomegranate Poppy Seed Dressing,
Pomegrante Smoothie,
Popped Amaranth, 209–210
Popped Amaranth Hemp Seed Salad,
Popped Amaranth Rooibos Pizza, 239–240
puddings, 125–126
##
recovery drinks, 127–129
Recovery Pudding,
Rooibos Almond Milk, 268–269
##
salad dressings, 251–257
salads, 246–251
sauces, 261–267
Sesame Miso Soup,
smoothie additions, 217–221
smoothies, 217–226
soups, 244–246
Spicy Black-Eyed Pea Quinoa Pizza, 235–236
Spicy Chocolate Energy Bars, 229–230
Spicy Cocoa Pancakes, 214–215
Spicy Sun-Dried Tomato Marinara Sauce, 266–267
sport drinks, 122–123
sport gels, 123–125
spreads, 261–267
Sunflower Seed Beet Pizza,
Sunflower Seed Pâté,
Sweet Green Smoothie,
Sweet Pepper Hemp Pesto,
Sweet Potato Sesame Pizza,
##
Thrive Diet basics, 209–211
Toasted Apple Cinnamon Cereal, 216–217
Tomato Basil Dressing,
Tropical Pineapple Papaya Smoothie, 223–224
##
Vegetable Crackers,
vegetables, 240–244
##
Walnut Hemp Burger,
Wild Rice Split Pea Pizza,
Wild Rice Yam Pancakes,
##
Zucchini Chip Almond Salad,
Zucchini Chips,
Zucchini Pasta, 243–244
_subject index_
##
An _"f "_ following a page number indicates a figure on that page.
absorption,
açaí, 149–150
acid-forming foods, 52–53, 54–55
acidic environment, ,
acidosis, 47–48,
active yeast,
adapting
to change, 85–87
to Thrive Diet, 87–88
additives, 158–160
adrenal glands, 9–10,
advanced glycation end products (AGEs), 46–47
agave nectar,
alkaline-forming foods, 48–54, 56–57
alkalizing foods,
allergic reaction,
almonds, 145–146
amaranth, , 139–140
amino acids, , , 136–137,
ancient grains, ,
anemia, 137–138
anti-aging attributes of exercise,
antioxidants,
anxiety,
appetite, 61–62
apple cider vinegar,
assimilation,
athlete-specific recalibration, 117–118
##
balsamic vinegar,
bananas,
berry seed oils,
big meals,
bioavailability,
biological age,
biological debt, 70–74,
biotin,
blender drinks,
blood cells,
bone health, 55–56
brown rice, 147–148
buckwheat, , 140–141
##
caffeine, , ,
calcium, 55–56, ,
calorie,
carbohydrate, 57–58, 281–282
cardiovascular exercise,
carob,
celiac disease,
cell reconstruction,
cellular regeneration, 23–24,
changes, 82–83, 85–87
children, 75–76
chlorella, 150–152, ,
chlorophyll, 48–49, , 86–87, , 130–131, ,
chocolate flavor,
chromium,
coconut,
coconut oil,
coconut water,
coffee,
cognitive ability, and nutrition, and nutrition, 16–17
cold-pressed oils, , 292–293
commercial sport nutrition products,
complementary stress, 27–29,
complex carbohydrates,
conventional farming, 26–27
cooking. See recipes
copper,
corn, 66–67
cortisol, ,
cramping, 108–109
cravings, 17–20, , ,
dairy, 67–68
dark leafy greens, 130–131
darkness, 81–82
dates, 142–143
deep relaxation, 81–82
detoxification,
detoxification symptoms,
dietary fat, 59–60
digestion
acid-forming foods, 54–55
and energy, 35–36
nutrient-deficient foods,
nutrient-dense foods,
digestive enzymes,
dinosaur kale,
drinking water,
dulse, , ,
##
economics, 98–99
electrolytes,
empty food,
energy
cost-free energy, 71–72
for digesting food, 35–36
food production requirements, 92–95
retained energy resources,
shift of energy,
and starchy, high-carbohydrate foods, high-carbohydrate foods, 37–38
energy bars, 72–73, ,
energy cycle,
enjoyment
of diet,
of exercise, 103–104
of life,
the environment
and economics, 98–99
energy requirements of food production, 92–95
protein production, 95–96
soil quality, 96–97
and the Thrive Diet, 97–98
environmental stress,
enzyme enhancement, 44–46
essential amino acids, 136–137
essential fatty acids, , , , ,
ethanol, 92–93
exercise
alkalizing foods,
and anti-aging,
benefits of, 101–102
cardiovascular exercise,
and complementary stress, 27–28
fuel sources during exercise, 110 _f_
getting started, 102–105
level-one activity, , 111–112
level-three activity, 110–111, 113–114
level-two activity, 109–110, 112–113
nutrition before exercise, 108–114
nutrition during exercise, 114–118
nutrition immediately after exercise, 118–121
and omega-3,
and personality, 103–104
and poor nutrition, 100–101
pre-exercise snack, 109–114
and proper nutrition, 106–107
resistance training,
speeding recovery, 106–107
training and nutrition journal, 104–105
extra-virgin olive oil,
##
farming subsidies,
fat accumulation, 13–14
fatigue,
fats
_see also_ oils
cravings, 17–18
dietary fat, 59–60
essential fatty acids, ,
fatty acids, , 59–60,
generally, 282–283
high-quality fats,
metabolism of, 134–135
trans fats,
fatty acids, , 59–60,
fiber
insoluble fiber,
and overeating,
soluble fiber,
fiber-rich carbohydrates,
fibrous vegetables, ,
filberts,
flash pasteurization, 53–54
flaxseed, 134–136,
flaxseed oil,
flour, , 205–206
fluids, 78–79
folate (folic acid),
folic acid,
food allergies,
food elimination, ,
food production, 26–27, 92–95
food sensitivities
active yeast,
common food sensitivities, 64–65
corn, 66–67
dairy, 67–68
defined,
food elimination, ,
gluten,
peanuts, 69–70
soy,
symptoms,
wheat,
free radicals,
frequent eating,
fructose, ,
fruit, , 142–143,
##
G Living Network,
gas production, ,
getting started
exercise, 102–105
Thrive Diet, 89–90
ginger,
glossary, 285–289
glucose, ,
gluten,
grains, 147–149,
grazing, 165–166
green tea, ,
green tea seed oil, 153–154
greens,
grocery shopping,
ground water seepage,
growth hormone, 101–102
Guayaki,
##
hazelnuts,
health as goal,
healthy food, importance of, importance of, 84–85
hemp, 136–137,
hemp oil, ,
hemp protein, , 95–96, 136–137
herbs, , 201–202
high achiever's syndrome,
high-fructose corn syrup,
high net-gain nutrition, 34–37, 39–40
high-quality fats,
high-temperature cooking, 46–47
hormonal imbalance, 11–12
hydration, 78–79
##
immune system, 15–16,
inflammation reduction, 46–47, ,
insoluble fiber,
insoluble fibrous plant matter,
iodine,
iron, ,
##
journal, 104–105
juice,
junk food,
##
kale, dinosaur, dinosaur,
kelp,
kid-friendly recipes, 75–76
##
lactic acid,
leafy greens, 130–131
legumes, , 133–134,
level-one activity, , 111–112
level-three activity, 110–111, 113–114
level-two activity, 109–110, 112–113
lifestyle tips
avoid too many changes, 82–83
darkness, 81–82
enjoyment of health pursuit,
healthy food, importance of, importance of, 84–85
mind-body connection, 83–84
natural light exposure, 80–81
lignans,
liquid meals,
low-grade metabolic acidosis, 47–48
low-temperature cooked foods, 44–47
##
maca, 154–156, 219–220,
macadamia nuts,
magnesium,
Maine Coast,
malnutrition,
manganese, 279–280
Manitoba Harvest,
matcha green tea,
MCTs (medium-chain triglycerides),
meal plans
generally, 167–168
using,
week 1, 169–171
week 2, 172–174
week 3, 174–176
week 4, 176–179
week 5, 179–181
week 6, 181–184
week 7, 184–186
week 8, 186–189
week 9, 189–191
week 10, 191–194
week 11, 194–196
week 12, 197–199
meditation,
melatonin,
milk, 67–68
millet,
mind-body connection, 83–84
minerals, 63–64, 96–97, 278–281
molybdenum,
money,
motivation, 25–26
muscle cramping, 108–109
music,
##
natural light exposure, 80–81
naturopathic medicine,
net gain,
net-gain nutrition, 34–37, , 39–40
next-level foods, 149–158
nori,
NOW,
nutrient-deficient foods,
nutrient-dense foods, , 60–62,
nutrient density,
nutrition
adapting to new way of eating,
and blood cells,
and cellular regeneration, 23–24
and cognitive ability, 16–17
and exercise, 106–107
before exercise, 108–114
during exercise, 114–118
immediately after exercise, 118–121
net-gain nutrition, 34–37, , 39–40
one-step nutrition, 57–60
pre-exercise snack, 109–114
primary-source nutrition, 97–98
training and nutrition journal, 104–105
Nutrition MD,
nutritional stress
defined,
food production, 26–27
meaning of,
overconsumption of refined food, 24–25
nutritional yeast, , 159–160
nuts, 145–147, , 202–203
##
obesity rates,
oil dependence,
oils, 143–145, , 206–207, 292–293 _see also_ fats
olive oil, extra-virgin, extra-virgin,
omega-3, 134–135, ,
omega-6, ,
O.N.E.,
one-step nutrition, 57–60,
organic farmers,
Organics Unlimited,
overreaction, of stress-response mechanism,
##
peanut butter, 37–38
peanuts, 69–70
pesticides, 26–27
pH,
pH balance, 47–57
phosphorus,
photosynthesis,
phytonutrient,
pituitary gland,
placebo effect, 83–84
planning ahead,
plant foods
advantages of,
bioavailability,
enzyme enhancement,
plantains,
pollutants,
positive attitude,
positive change, 28–29
post-workout drinks,
potassium, , 280–281
pre-exercise snack, 109–114
primary-source foods, 97–98,
probiotics, 220–221,
processed food, 24–25
production stress, 29–30, ,
protein, 53–54, , , 283–284
protein isolates,
protein production, 95–96
pseudograins, , , 139–141,
the psyche,
pumpkin seed oil,
pumpkin seeds, 137–138
purple sticky rice,
##
quinoa, ,
##
raw foods, 44–47
recalibration, , , 117–118,
recipes
_see also_ Recipe Index
herbs, 201–202
philosophy, 200–201
soaking nuts and seeds, 202–203
sprouting seeds, 203–205
variations, 205–208
recovery, , 81–82, 106–107
recovery test, 3–5
reducing stimuli,
refined food, 24–25,
resistance training,
resources, 290–295
restaurant eating,
rice, brown, brown, 147–148
rooibos, , 292–293
##
salads,
Salba, 293–294
salt, 62–63, 207–208
Sambazon,
sea salt, 207–208
sea vegetables, , ,
seaweed,
seeds, , 134–139, , 202–205, 205–206
selenium,
sensory system, calibration, calibration, 76–77
Sequel Naturals,
serotonin, 18–19,
sesame seeds, 138–139
shopping list, 161–164
simple carbohydrate, , ,
sleep, , 81–82
smoothies, ,
snacks
afternoon, on Thrive Diet, on Thrive Diet,
best time to consume, ,
pre-exercise snack, 109–114
soaking nuts and seeds, 202–203
soil quality, 96–97
soluble fiber,
soy,
spelt,
spices,
sport drinks, 114–116
sport gels, 116–117
sprouted foods, ,
sprouting seeds, 203–205
Stahlbush Island Farms,
staple foods (Thrive Diet)
additives, 158–160
fruit, 142–143
grains, 147–149
legumes, 133–134
next-level foods, 149–158
nuts, 145–147
oils, 143–145
pseudograins, 139–141
seeds, 134–139
vegetables, 130–132
starches, 43–44
starchy vegetables, ,
sterols, ,
stevia, , 292–293
stimulation, 30–32, , ,
stress
adrenal glands, 9–10,
change as stress, 85–87
complementary stress, 27–29,
control and use of,
cortisol, ,
and depressed moods,
and diet,
environmental stress,
and enzyme destruction,
and fat accumulation, 13–14
fatigue,
and health problems, 11–12
and hormonal imbalance, 11–12
and maca,
nutritional stress. See nutritional stress
personal account of, 12–15
and positive change, 28–29
production stress, 29–30, ,
psychological stress, 22–23
and sleep,
spiral, 72 _f_, 73–74
stimulation, 30–32, , ,
symptoms,
and Thrive Diet,
toll of stress, 15–16
types of stress. See stressors
uncomplementary stress, 20–27,
and weakened immune systems, 15–16
stress-response mechanism,
stressors
breakdown of stressors, 21 _f_
complementary stress, 27–29,
production stress, 29–30,
uncomplementary stress, 20–27,
sunflower seeds,
sunlight, 80–81
supplements, 63–64
sweet tooth, 18–19
sweeteners,
symptom-treating programs, 33–34
##
teff,
television watching,
Thai black rice,
Thrive Diet
adapting to, 87–88
alkaline-forming foods, 47–57
appliances needed,
applying the Thrive Diet, 85–88
biological debt, elimination of, elimination of, 70–74
biological resources, fewer required,
and children, 75–76
and cortisol levels,
and the environment, 97–98
enzyme enhancement, 44–46
expected results,
food sensitivities, 64–70
general guidelines,
getting started, 89–90
high net-gain nutrition, 34–37, 39–40
hydration, 78–79
inflammation reduction, 46–47
lifestyle tips, 80–85
and long-term success,
low-temperature cooked foods, 44–47
meal plans. See meal plans
nutrient-dense whole foods, 60–62
and nutritional stress,
objectives of,
one-step nutrition, 57–60
pH balance, 47–57
pH effect, selected foods, selected foods, 49–51
primary-source nutrition, 97–98
pyramid, 40–44,
raw foods, 44–47
recalibration diet, ,
resources, 290–295
shopping list, 161–164
specific guidelines, 89–90
staple foods. See staple foods (Thrive Diet)
starting slowly, 87–88
and stress,
traveling and, 164–166
whole foods, 62–64
Thrive Diet pyramid, 40 _f_, 40–44,
Touch Organic,
toxins, 46–47, , 86–87
trace minerals, 288–289
_see also_ minerals
training and nutrition journal, 104–105
trans fats,
traveling, 164–166
typical North American diet, 51–52
##
uncomplementary stress
common sources of,
described, 20–22
and exercise,
motivation, 25–26
nutritional stress, 23–26
and the psyche,
psychological stress, 22–23
##
variations, 205–208
Vega products,
vegetables, 41–42, 130–132
vinegars,
vitamin A, 273–274
vitamin B1,
vitamin B2,
vitamin B3, 274–275
vitamin B5,
vitamin B6,
vitamin B12, 275–276
vitamin C,
vitamin D, ,
vitamin E,
vitamin K,
vitamins, 63–64, 273–277
Vita-Mix,
##
walnuts,
water,
wheat,
white bread, 36–37
white chia, 156–157, 293–294
white tea,
whole foods
benefits of, 62–63
defined,
and energy needs,
nutrient-dense foods, 60–62
nutritional stress-reduction properties,
whole grains,
wild rice,
##
yeast, , 159–160
yerba maté, 117–118, 157–158,
##
zinc,
Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trademark claim, the designations have been .
Copyright © 2007 by Brendan Brazier
Originally published in 2007 by the Penguin Group (Canada). This edition published by arrangement with Penguin Canada.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. .
Cataloging-in-Publication data for this book is available from the Library of Congress.
First Da Capo Press edition 2007
First Da Capo Press paperback edition 2008
eISBN : 978-0-786-72733-9
Published by Da Capo Press
A Member of the Perseus Books Group
www.dacapopress.com
Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors of Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book. The names and identifying details of people associated with events described in this book have been changed. Any similarity to actual persons is coincidental.
Da Capo Press books are available at special discounts for bulk purchases in the United States by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA 19103, or call (800) 810-4145, ext. 5000, or e-mail [email protected].
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MN Boys’ Hockey Hub
Princeton's Frederick steps down
Resignation comes after 12 seasons and two state tournament appearances
Todd Frederick, who guided Princeton to a 156-144-14 record in 12 seasons, recently announced his resignation at the team's annual postseason banquet.
Frederick, who guided the Tigers to the state Class A tournament in 2002 and 2003, was the longest-tenured coach at Princeton. Read the full Princeton Union-Eagle article here.
Coaching changes entering 2010-11 season
School
2009-10 Coach
2010-2011 Coach
Comment
Andover
Bill Thoreson/Mark Manney
Mark Manney
After serving as a co-head coach with Thoreson last season, Manney takes over as the lone head coach. Thoreson stepped down to spend more time with his family.
Buffalo
Mike MacMillan
Mike MacMillan/Cory Laylin
Laylin, a former St. Cloud Apollo star who went on to play for the University of Minnesota, joins MacMillan as a co-head coach for the Bison. Laylin played professional hockey for 16 seasons in six European countries.
Chaska/Chanhassen
Steve Olinger
No program
Chaska and Chanhassen will split into separate programs beginning in 2010-11.
Chaska
No program
Mike Johnson
Johnson is a Minnetonka High graduate who played at the University of Massachusetts-Amherst. He's been the Minnetonka Bantam A coach the past three seasons. Chaska was part of co-operative program with Chanhassen in 2009-10 and coached by Steve Olinger, who will not return to coach either program. Olinger resigned so he could continue to coach in the Upper Midwest High School Elite League.
Chanhassen
No program
Chris Wilson
Wilson was an assistant coach under Steve Olinger for the Chaska/Chanhassen co-operative program in 2009-10. Wilson, a 1982 graduate of Minnetonka High, has coached in the Minnetonka and Chaska youth hockey programs for 23 years. He also has served as an assistant baseball coach at Minnetonka. This is his first head coaching position at the high school level.
Coon Rapids
Joe Law
Brandon Mileski
Mileski, a Totino-Grace graduate, is a former assistant at Robbinsdale Cooper. He also co-hosts the Beyond the Pond program and prodcues the Common Man show at KFAN. Law, who went 7-46-0 in two seasons, stepped down citing personal reasons.
Dodge County
Matt Erredge
Eric Hofmann
Hofmann was the strength and conditioning coach for the Rochester Ice Hawks of the Minnesota Junior Hockey League last season and also runs Performance Training, an e-training business that also conducts speed and agility camps. Erredge resigned after guiding the Wildcats to an 8-16-3 record last season.
Holy Family Catholic
Dave Nelson
Noel Rahn
Rahn, who owns Velocity Hockey Center in Eden Prairie, won a state championship with Edina in 1988. He went on to play for Wisconsin and St. Cloud State. Nelson coached at Holy Family Catholic for four seasons, inlcuding two as a co-operative program with Waconia. He plans to work as an assistant coach in the Upper Midwest High School Elite League on a team coached by Reed Larson and Steve Olinger.
Hopkins
Chad Nyberg
Justin DeGriselles
DeGriselles, who played at Lakeville and St. Olaf, was a Royals assistant coach the past five seasons. Nyberg resigned in order to move with his family to Willmar after the school year.
International Falls
John Prettyman
Mike Bolstad
Bolstad, an International Falls native who played at Providence College, has been heavily involved in the town's youth program. His older brother, Gerry, is the head coach of the Broncos' girls' team. Prettyman, who had previously retired as an elementary school teacher, stepped down after 35 years of coaching in the Broncos' program.
Irondale
Jeff Martin
Tadd Tuomie
Tuomie played at Notre Dame and professionally in multiple minor leagues. He has coached in the Irondale Youth Hockey Association and the Upper Midwest High School Elite League. Tuomie is the creator of the Pugi, an oversized puck used as a training aid. Martin resigned after the season and plans to spend more time with his sons (ages 4 and 6) as they start playing at the Mite level.
La Crescent
Denny Hartman
JP Piche'
Piche', the Lancers' head coach from 1992-2004, returns for his second stint behind the bench. Piche' has been heavily involved in the La Crescent youth program. He also is the Lancers' boys' soccer coach. Hartman resigned his position and has moved to St. Cloud, where he previously has been involved in the town's youth program. The Lancers went 7-18-0 in Hartman's lone season as head coach.
Le Sueur-Henderson/St. Peter
Jeff Christ
Shawn Carlson
Carlson, an elementary school teacher in Belle Plaine, played at Two Harbors and UM-Crookston and was an assistant coach at Alexandria before taking an assistant position with the Bulldogs last season. Christ resigned after adding a track and field coaching position to his duties that already included head cross country coach.
Minneapolis
No program
Shawn Reid
A Lakeville native, Reid played at Gustavus Adolphus and was an assistant coach in both the men's and women's programs there. He coached the boys team at St. Marks's (Mass.) the past two seasons. The merger of Minneapolis East and West programs for the 2010-11 season creates one team for all seven of the city's public schools.
Minneapolis East
Bill Ross
No program
Ross guided the Samurais to a 9-17-0 record and has said he will apply for the head coaching position for the merged East and West programs.
Minneapolis West
Tom Younghans
No program
Younghans guided the Mustangs to a 9-18-0 record and has said he will apply for the head coaching position for the merged East and West programs.
Minnehaha Academy
Darin Thompson
John Gould
Gould played for Bloomington Jefferson and Holy Angels in high school and has been coaching multiple age levels in the Tucson, Ariz., area where he most recently was based as a junior scout. Thompson compiled a 15-36-2 record in two seasons.
Monticello/Annandale/Maple Lake
Ben Monahan
Sheldon Weston
Weston, 47, is a Roseau native who played at St. Cloud State and was involved with the Sauk Rapids hockey program for 25 years -- the last 20 as the high school team's head coach -- before being dismissed this spring. Monahan resigned after one season as head coach to take over the girls' hockey program in Andover.
Moose Lake
Sherm Liimatainen
Josh Gamst
Gamst played for the Rebels in the late 1990s and comes from a hockey playing family that includes cousin Brett Hedican, the retired former NHL defenseman from North St. Paul. Liimatainen, 70, guided the Rebels to an 18-8-1 record and the inaugural Two Rivers Conference championship in 2009-10. He officially stepped down in mid-September.
Pine City/Rush City
Tim Schlichting
Brett Westbrook
Westbrook, who played at Irondale High and Bethel University, served as the assistant coach at Pine City/Rush City the past five seasons. He served as an assistant coach at Mahtomedi from 1998-2001 and won a Texas state championship as a head coach of Mansfield in 2003. Schlichting resigned after an 8-18-0 season, his fifth leading the program, citing family reasons. The Dragons went 63-67-2 in Schlichting's five seasons as head coach.
Princeton
Todd Frederick
Jeff Hanson
Hanson played at Princeton, graduating in 1999, and has been a Tigers assistant coach the last four seasons. Frederick, who guided the Tigers to two state tournament appearances and had a 156-144-14 record in 12 seasons, resigned to spend more time with his family.
Red Wing
George Nemanich
Mike Belisle
Belisle served as the Red Wing Bantam A coach last season. He's also been an assistant at the high school level. Just the second coach in the history of Red Wing's program, Nemanich steps down after leading the Wingers to a surprising appearance in the Section 1A title game. He guided Red Wing to the state Class A championship in 1997 to cap an undefeated (28-0-0) season.
Redwood Valley
Steve Pacheco
Nate Sunderman
Sunderman, an assistant coach last season, takes over the program after the resignation of Pacheco, who guided the Cardinals to a 17-6-1 record last season. Sunderman, 26, played for Sauk Centre (now called Prairie Centre) and attended St. Cloud State University.
Sauk Rapids
Sheldon Weston
Brian McCormack
McCormack is an Alberta native who was a scoring phenom playing for British Columbia junior teams in Victoria and Penticton. He played two seasons during an injury marred career at St. Cloud State and was an assistant coach at River Lakes last season. Weston was dismissed after 20 seasons as the Storm's head coach. In 2000 he led the Sauk Rapids to its only state tournament apperance. The Storm went 14-12-1 last season.
Sleepy Eye
Matt Dockter
Rob Tauer
Tauer is a Sleepy Eye native who played in the town's Junior Gold program until he senior season, when he played for New Ulm. Tauer, 29, played junior hockey in Oregon before joining the club team at Iowa State. Dockter resigned in May after a 3-22-0 season guiding the Indians.
St. Francis
Tony Hoops
Tyler Schaff
Schaff was an assistant coach in the Saints' girls hockey hockey program the last two seasons. He was a multi-sport athlete at Cambridge High School and St. John's University. Hoops will coach the East Ridge girls' hockey program in 2010-11.
St. Paul Academy
Craig Norwich/Joe Dziedzic
Joe Dziedzic
After taking over in midseason on an interim basis in 2009-10, Dziedzic takes the position in a full-season capacity for 2010-11. The former Mr. Hockey at Minneapolis Edison (1990) played for the University of Minnesota and in the NHL for the Pittsburgh Penguins.
St. Paul Como Park
Neil Paitich
David Bakken
Bakken, who played at Williams College, served as an assistant head coach at St. Olaf College. He played on the Wright Homes almost 40 teams that won U.S. Pond Hockey Championships Open Division titles in 2006, 2008 and 2010. Paitich retired after guiding the Cougars to an 11-15-1 record last season, including a 6-0 loss to Hill-Murray in the Section 4AA quarterfinals.
St. Paul Highland Park
No program
Tom Doyle
Highland Park has fielded an independent junior varsity team the last two seasons and was part of a co-operative varsity program with St. Paul Como Park in 2009-10. The Scots will be fielding an independent varsity team in 2010-11 for the first time since 1987. Doyle was an assistant coach for Minneapolis East last season.
Walker-Hackensack-Akeley
Ben Brovold
No program
Walker, Hackensack and Akeley will join Park Rapids in a co-operative program. Brovold, who guided the Wolves during all three of their seasons as a varsity program, will work as a scout for the Rochester Ice Hawks of the Minnesota Junior Hockey League.
Worthington
Gary Brandt
Pat Christopherson
Christopherson's hiring was approved at Worthington's July 20 school board meeting. The Jackson city administrator has 14 years of experience coaching youth hockey in Edina and Silver Bay. Brandt resigned in April after leading the Trojans to a 3-18-0 season.
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