This holiday season be Goldilocks-esque and seek that desireable middle point between two extremes.
Don’t eat too much nor eat too little.
Don’t talk too much nor talk too little
Don’t expect too much of yourself but don’t expect too little.
Don’t expect too much of others but don’t expect too little of them either.
Don’t sleep too much but don’t sleep too little.
Don’t buy too much but don’t buy too little.
Don’t feel too much but be sure to not feel too little.
Don’t think too much nor think too little.
Don’t act too old but don’t act too young.
Don’t love too mucb but be sure not to love too litle.
Don’t eat anything too hot and don’t eat anything too cold. Only eat things at the temperature that is “just right.”
Make sure your bed isn’t too soft or too hard –but “just right”
And don’t try to be too good but don’t be too bad either. Strive instesd to be “just right.”
Nutrition is polarizing. Nutrition is not black and white. Nutrition can not and never should be the same for everyone. These statements are the reason we have so many diet books, nutritional questions and a population of people that have analysis by paralysis on trying to eat “healthy.”
As I have written before, not all proteins are created equal. Some contain more essential amino acids than others. To keep from rehashing old material click on the link above to read about the differences in proteins.
The biggest question I get is “How much protein should I take in?” This is a great question and one that has been researched for the past 50 years. The results may be slightly different but the one fact that stays the same is “it depends on your activity and level of intensity.” Meaning in order to know how much you should take in, you need to align your intake with your activity and how vigorous that activity is.
In a normal untrained person, the recommended protein intake is 0.8 grams per kilogram of body weight (or 0.36 grams per pound of body weight). This recommendation is for sedentary people and only is a bare minimum to keep from protein degradation or the burning of muscle as fuel. In this example a 150 lbs person would take in 54 grams of protein per day. Obviously not enough to build muscle tissue.
For individuals participating in high intensity training, protein needs to go up to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass. In our 150 lbs example, this person would need to take in 95-135 grams of protein per day. A much more ideal percentage of protein.
Hold up there is more…
Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.
We can only store so much protein at one time.So in order to optimally supply your body with much needed protein, you must eat it periodically throughout the day. Eating a 16 oz. steak and calling it a day, is not going to give you the overall effects that eating 5-6 servings of high protein foods will.
Can you eat too much protein? Possibly, but it would be hard. Protein can be converted to sugar and stored. However, it is an inefficient process and not one the body wants to undergo. Studies have shown that a high amount of protein intake (up to 1.2 grams per lb) has no health risks to the kidneys.
So which protein is best?
Research has shown that foods high in the essential amino acid, leucine, increase protein synthesis (breakdown of protein to be stored) higher than the other two essential amino acids. Foods high in leucine are spirulina, egg white, fish, poultry, and meat.
Take home points…
1. Shoot for at least half your body weight in grams of protein per day. If wanting to gain muscle increase to your body weight in grams.
2. If weight loss is a struggle, evaluate where and how much protein you are getting. Odds are it is not enough for your body weight and fitness goals.
3. Try to eat protein in every meal.
4. Choose whole foods over supplementation. However, choose supplementation over nothing at all.
5. Can’t stress this enough, if you want to get leaner you must consume more protein!
There is a time to love
There is a time to hate
There is a time to be sad
There is a time to be joyful
There is a time to judge
There is a time to seek forgiveness
There is a time to feel ecstatic and have hallucinations
There is a time to feel paranoid and have cotton mouth
And there is a time to titrate your medications
Bill O’Reilly et al. like to paint themselves as victims of a secular conspiracy to destroy the meaning of Christmas. To hear them tell it, our founding fathers based the Constitution on a mashup of the bible (only selected portions, mind you, none of that keeping kosher stuff) and the Burl Ives ‘Frosty The Snowman’ TV special. So any attempt to reflect the diversity of our country around this time of year is not only unAmerican, but it threatens the very existence of the holiday they are thus compelled to defend.
Maybe if they got out of their studio once in a while, they’ll get a sense of just how well Christmas is doing versus any other holiday. Even here in the godlessly liberal/socialist Bay Area, every mall, business, or residential street looks like an elf’s wet dream, festooned with tinsel, red & green baubles, and enough mechanical reindeer & inflated lit-up snowmen to completely confuse my dog every time I walk her. (Not to mention the fact that Christmas has totally taken over Thanksgiving, and is probably going after Halloween and Labor Day next . . . )
Meanwhile, Bob Geldof has trotted out yet another rendition of his classic/monstrosity (depending on your perspective), “Do They Know It’s Christmas,” this time to raise awareness of Ebola, but continuing in the same vein of overblown rock anthem as expressed by patronizing Westerners. (Apparently, just in Nigera there are 3 times as many Christians as in England, so it seems like they don’t need Geldof’s song to enlighten them.) So in that same spirit, here’s my own overblown anthem in an effort to raise awareness of the existence of other holidays.
Minnesota is probably my favorite place anywhere to freeze my arse off (during the winter, anyway).
The people are pretty close to how they are depicted in Lake Wobegon –but Keillor did embellish a little bit. Not everyone is really above average. But not many seem below average either.
Minnesotans seem a lot like Kentuckians ….they are just as nice but they don’t try quite as hard as we do. They walk faster (because of the cold), talk faster (not sure why….maybe a “Viking thing”), and say “You betcha” a lot. When they talk they sound like a nasally and impatient Southerner — without any of the Southern accent, of course, but with all the friendly and kindly disposition. When you talk to them (if you are from Kentucky), you sound more Southern than you thought you sounded. And Minnesotans are fun to talk to and easy to make friends with.
I guess what I am saying is that Minnesota is a much warmer place personally than it is a cold place physically. And that is saying a lot!
To comeback to prison after serving 8, 10, 15, 20 or more hard gut wrenching years in general population’s gladiator school or if lucky the maggot pool of protective control were snitches breath freely, child molesters go unnoticed and man boy love is normal.
To be denied transitional control or a judicial release because one is not deemed worthy by the prosecution or even worse the court. You didn’t think when you committed that violent crime; it would bite you in the ass. Or maybe you thought your institutional record of dirty urines, fights, and numerous contraband tickets was a non-issue.
To be “flopped” , the term used by an inmate up for parole who is serving a 20, 25 year, or life bid, and given another two (2) or five (5) years to do before they are asked to return before the parole board that has become its own institution. The harsh reality is they are probably never going home anytime soon.
Why do ex-offenders return to prison? Do they not really want the second chance? Is the idea of being free too much to handle? Is life easier when they are given everything they need and told what to do? Are the vices and pressures too much to overcome that they fall back into the poor negative habits and destructive actions that got them caught up in the first place? Aside from not having a steady job that enables you to make a living, a place to rest your head and avoid the chaos of the everyday world, positive role models and loved ones to support your transition back into society. What brings you back to this hell hole? This is a warehouse of criminal misfits broken, battered, and scared. It appears prison has become the only family they have, the only place they can find love, friendship, have fun or feel a part of something.
The prison subculture is described by Britannica as – standing opposed to the official hierarchy of the prisons, which demands the loyalty of the prisoner and expects him to conform to series of informal rules, enforcing his compliance by violence and social pressures,
The 8th Amendment states that “…excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishment inflicted.”
The 14th Amendment states that “…nor shall any state deprive any person of life, liberty, or property, without due process of law; nor deny to any person within its jurisdiction the equal protection of the laws.
Yet still these are the issues inmates and ex-offenders subject themselves to when they are denied, flopped, or return to prison after having the opportunity to be free.
Poor institutional records are unfortunately keeping many men from seeing the other side of the barbed wire fencing. It is a discouraging spectacle for all other aspiring inmates and a dream dashing revelation for the inmate who had his hopes set on going home only to return before the committee in two (2) to five (5) years from now or receive no response at all. As if it could get no more tragic, there are some who received their “golden ticket” but less than a year later return on parole violation or catch another felony case.
This year, 2014 already in my W-2 unit of 94 inmates; two (2) have returned, four (4) have been flopped by the parole board, two (2) denied transitional control and one (1) denied judicial release, It’ s August, is anybody going home…? What will my own fate be?
Khao San Road is the gateway to Southeast Asia, which means this is the first stop for many young and often inexperienced travelers planning a trip to the region. It has almost a spring break type atmosphere and just about anything goes, before I go into detail about “anything” lets take a quick look at history. According to wikitravel the word khao san itself means milled rice and is an attribution to the historical role of this street in the rice trade. The first business to open on Khao San Road was a small hotel aimed at serving civil servants from the provinces who came to Bangkok on business. The hotel was followed by Sor Thambhakdi, a shop selling monks’ accessories. Four similar businesses moved in after, and Khao San became known as a “religious road”. Let me tell you that the only religious thing about Khao San Road anymore is how people drink religiously when they visit. Nonetheless, Khao San Road is a must-see in Bangkok. You might not choose to stay at one of the cheap guesthouses in the middle of the action, but you may want to do one of the following:
Top Ten Things to do on Khao San Road
1. Drink, I’m not condoning binge drinking here, but this is definitely the place to grab a local Chang beer or a bucket. A bucket is just that a sand-pale style bucket filled with liquor it’s typically whiskey (the local Sang Som) and Coke, but you can pick your poison.
2. Stay awake, Khao San Road never sleeps so you can visit anytime day or night. The morning is the quietest and at night everything comes alive. Once the bars close by 2:00 am or so, the patrons will flood the street moving the party outside.
3. People Watch, this goes hand-in hand with staying awake as night offers the best people watching. Herds of young backpackers roam the streets intermingled with street vendors, lady boys and tuk tuk drivers. It’s hard not to stare at all the crazy characters hanging out.
4. Buy Art, there are some very talented artists that sell their paintings and photographs on the side of the street, it is definitely worth checking out. Remember to bargain and you could take home a fantastic painting for under $20.
5. Shop, Khao San Road is the bohemian capital of Bangkok, so if you are looking for patchwork skirts, a buddha t-shirt or want to get a singing bowl you will find it on Khao San. Make sure you bargain because all the vendors are willing to “make good price for you.”
Read the rest of…
Erica and Matt Chua: The Experience that is Khao San Road
I just landed…you heard me right, “landed!!” Because I flew. I have been flying…high up in the air…at wicked fast speeds ….and flew over 1000 miles —that’s right, 1000 miles!! –and all in just under 2 hours!!
We landed in cold, icy and foggy conditions. Giant wheels came down underneath the airplane at just the right time and the pilots, who were responsible for about 120 lives, calmly and smoothly landed the giant flying contraption and we all lived.
I know I have experienced this very same thing many times. But this time I was really conscious of it and paying attention. And aware of how truly amazing it really is!
And the entire mind-boggling trip cost less than two shirts and a belt I could have bought at the airport.
This flight was much better than any two shirts and a belt I have ever bought.
One man sitting 2 seats in front of me missed the whole thing because he hadn’t flown before and threw up in a complimentary bag the entire flight. He was paying close attention just like me and it must have just blown his mind –even more than it did mine. I hope he tries again.
I met the pilot as I got off the plane. He was about 15 years younger than me but real responsible looking with short well-groomed hair and not a bead of sweat on his forehead. If I had his job I would have looked more like the guy 2 seats in front of me. I wanted to say, “Sir, that was an amazing experience that I’ll never forget.” But I didn’t because I forget to remember a lot of amazing things I experience.
This was certainly one of those experiences! I just said, “Thanks” to the pilot.
And the most amazing part of all is that all I had to do was think about what I was doing for a few minutes rather than taking it for granted.
I would tell you how I am going to get home from the airport, but I doubt you would believe that either.
As our nation emerges from the Great Recession, many economists and pundits yearn for Americans to start spending more. But in this yearning for a return to the economy of old, we may be neglecting an incredible opportunity to move away from a consumerism-driven economy.
In fact, a more deliberate policy discussion should focus on ways to accommodate new economic habits and trends that are undermining status quo economic assumptions and governing approaches to regulating and reporting on commerce.
From Farmer Markets to technology-driven efficiencies, a new generation of entrepreneurs is re-writing rules faster than societal regulatory and reporting systems can adapt. As such, Americans are being given an increasingly false picture of economic activity and health.
In the past, I’ve written for the RP about how social media—in the hands of democracy seeking activists—is the greatest emergent threat to oppressive regimes. A similar dynamic is emerging from grassroots and netroots entrepreneurs who are pursuing ways of exchange that baffle those who seek to tax, regulate, and measure economies.
I have experienced this firsthand through farmer markets, where my wife built her original client base and became emboldened to leave her corporate accounting job to open her own (now successful) pet store. Indeed, these markets are proving an enormous incubator of small businesses. I have witness firsthand several folks make the transition from vendors hawking their items on rickety tables and from the back of trucks to successful shops and restaurants.
What has further stood out to me about the farmer markets is the terms of exchange negotiated vendor to vendor – perhaps the one true place where a barter economy still exists. What has emerged in Greater Cincinnati is a conceptual cousin to the “network of cooperative colonies” envisioned in Upton Sinclair’s depression-era campaign for California Governor when he advocated for building a system of localized barter economies.
The critical distinction, of course, is that these networks have emerged organically rather than being central government driven. In this sub-economy, the bread vendor gives a few loaves to the pet vendor who in turn swaps food for the baker’s pet; the baker provides bread to the farmer who uses it for himself and to feed his animals, and exchanges, in return, meat for the baker who tonight will be grilling chicken for her kids. The values of goods are determined through person-to-person dialogue. Contrary to the economy experienced by most, those who barter are intimately familiar with the value of the goods they negotiate via personal transactions.
In a consumer society built on several degrees of disconnect from the people who grow or manufacture the products we eat and wear, and who provide the credit we often use for purchases that offer a false sense of wealth and inflate costs, the Farmer’s Market is the antidote: a personalized culture of relationships intimately connected to the goods we share and consume.
At a different level, we see these emergent ways of doing business challenging and even undermining the ways in which wealth is measured. Victor Hwang’s recent fascinating piece for Forbes discusses this dynamic as it plays out with businesses like Uber, which trades spare passenger seats in cars:
Here’s some news that might surprise you: Uber will lower America’s gross domestic product . In fact, it has already started. The more Uber grows, the worse our GDP will get. And it’s not just Uber. Many of its startup cousins—like Lyft, Airbnb, and others—are also guilty of shrinking our economic growth numbers. The trend is about to become an epidemic.
The emergence of Uber challenges how our nation measures Gross Domestic Product because it encourages sharing in areas once reserved for consumption—indeed, “a high-profile example of the sharing economy, which revolves around the idea of people sharing underutilized resources.”
GDP may in fact present a false picture. New economies should not have to cater to the dated calculus of stale institutions; the institutions should facilitate the ideas, instincts, and innovation of entrepreneurs. As Hwang asserts, “presidents, prime ministers, and others will have no choice but to rethink the way they measure economic vitality.”
This doesn’t just go for the business start ups or the technologically gifted. It also speaks to a national shadow economy that provides real services. We often hear of true unemployment versus the reported unemployment, as there are millions of people who aren’t counted because they’ve stopped looking. But many of those who stopped looking for jobs are in fact working. They afford work by hiding from their government.
So what is the appropriate policy response? Yes, “the State” could continue to seek new ways to capture national productivity and GDP, as well as devise ways to clamp down on personalized transaction paid through barter or cash.
Or perhaps a better path forward would be to look critically at tax policies that promote rather than harnesses broadened definitions of economic vitality? Bloomberg View’s Mark Buchanan examines this reassessment of “wealth” for its broader implications:
The work of creating better measures is decidedly unglamorous, and yet perhaps nothing is more important. It entails finding ways to count the value of intact ecosystems in the natural recycling of wastes and in maintaining soil integrity. It requires quantifying the depletion of capital through the extraction of exhaustible resources such as minerals or fossil fuels, or the destruction of renewable resources such as fisheries or forests. The economists and scientists doing this work might turn out to be the heroes of the future.
In America, this might include looking at ways to incentivize a more holistic notion of national wealth versus today’s consumer economy.
Does the income tax, for example, complement the American entrepreneurial spirit, or serve as its harness? Perhaps a national sales tax instead of income tax is more in line with the American experiment? Exempting the first $10,000 in worker earnings from payroll tax (FICA) could offset the regressive nature of a sales tax.
Policies that encourage savings, a real individual-level valuing of goods, and personalization versus distancing that comes from genuine control over what you earn and how you spend what you earn should be part of some new reckoning with an economy that is, and should be, ever changing.
Much human activity is economic activity: our jobs, our consumption. How do we facilitate not the economy but a system of economies where individuals are empowered to earn and to spend in ways that facilitate authenticity, personalization, and sharing?
More exciting still, such tax reform would have a strong cleansing effect on democratic institutions hijacked by powerful interests that currently manipulate the tax code to the advantage of elites that pay for their services—you know, the very institutions that were formed to give power to the people.
Other areas of consideration might include de-emphasizing “punishing” income in favor of rewarding conservation that preserves our nation’s natural assets. In fact, one recent proposal emerging from Congress to tax carbon could see daylight if, as the New York Times’ Greg Mankiw suggests, it uses “the new revenue to reduce personal and corporate income tax rates.”
For my next column, I will explore more fully how tax reforms can be part of the toolbox for simplifying our tax code, encouraging national re-investment, and renewed personalization and individual control over our current economy’s abstracting effects: making tangible costs for a debt and consumption-driven nation that should change its habits for the good of our individual, economic, and environmental well being.
I’m not a fan of pop music but I am an innovation junkie. My daughter Alyssa, a self- professed Swiftie, has been pestering me to pay attention, if not to Taylor Swift’s music at least to her business model. She wore me down. Turns out, there’s a lot we innovation junkies can learn from Taylor Swift. Whether her music is your thing or not (I have to admit its growing on me!), you can’t help but be impressed with Taylor Swift’s business savvy during a time when the music industry is being disrupted to smithereens. I’m most impressed with her social media presence to catalyze a growing army of Swifties and her aggressive stand against Spotify as the business model war between mp3 sales and streaming services rages on.
The most successful businesses today are movements more than companies. Movements don’t market. Movements inspire and engage. They create an emotional connection through storytelling. Not stories to be enjoyed passively but stories we see ourselves in, stories we can actively participate in. What Taylor Swift realizes, that most businesses haven’t figured out, is that “social” isn’t an extension to an existing business model, it is an entirely new business model. Social isn’t a bolt on, its central to how movements start and grow.
Over the last two years the bottom has fallen out of the U.S. album market with sales plummeting 20%. Taylor Swift’s new album 1989 defies gravity with amazing launch week sales of 1.28 million copies exceeding all expectations according to Nielsen SoundScan. Swifties everywhere mobilized to make it so. My daughter, the fangirl, drove this innovation lesson home for me. Alyssa maintains a tumblr site dedicated to all things Taylor Swift. I didn’t pay attention until the day she called home proclaiming that the pop star had followed her and had actually responded to her question about all important lipstick choices. My daughter was so excited you would think it was a national holiday! That’s what I call fan engagement.
As if that wasn’t enough to lock in a fan for life, my daughter’s next post was a video of her 3 year-old twin nieces (our granddaughters) dancing to Shake It Off. Cute, aren’t they? When Taylor Swift tweeted out the video to her 46 million followers, our granddaughters went viral. Now everyone in our family is a Swiftie!
Multiply the ripple effect from this example of personal engagement thousands and thousands of times and you begin to see how social isn’t about pushing a message out to potential customers, its about pulling people into a movement. Talk about force multipliers. Social business is redundant. All business is social.
There is also an important innovation lesson in the way Taylor Swift has staked out her position in the music industry business model wars. Album sales are declining rapidly because consumers are flocking to free streaming services like Spotify with over 40 million active users. Only about 25% of those active users pay for a premium service without ads, the rest stream for free. 40 million streamers can put a serious dent in album sales. Spotify pays per stream royalties of between $0.006 and $0.0084 which is significantly less than an artist can make through mp3 sales.
Not many artists have Taylor Swift’s market clout but when she announced she was pulling her music off of Spotify it sent a clear message to the market. Content matters and should be paid for. In a Wall Street Journal op-ed and in a Yahoo interview she makes her point of view clear.
“Music is art, and art is important and rare. Important, rare things are valuable. Valuable things should be paid for”.
“I’m not willing to contribute my life’s work to an experiment that I don’t feel fairly compensates the writers, producers, artists, and creators of this music”.
In a world where content can be digitized and the marginal cost of global distribution is virtually zero consumers have been conditioned to get content for free. It’s a business model free for all. Content producers have been squeezed mercilessly. Journalists, authors, and musicians are being decimated. Newspaper and magazine journalists have been let go in droves left to scramble to make ends meet as free agents. Authors bear the brunt of collateral damage from the battle between Hachette and Amazon. Fewer and fewer musicians can make a living pursuing their passion.
A dangerous narrative has emerged in which content creators are supposed to just accept that their content will be free. Authors are expected to write articles and books for free so they can make money giving speeches and doing consulting work. Musicians are expected to release music for peanuts so they can make money on the road doing concerts.
I have personally fallen into this trap as a steady content producer including tweets, blogs, articles, and even a book. How many of us keep pumping out content for free or very little money in the hopes that it will translate into value in other ways? Taylor Swift is taking an impressive stand. Yes it is in her best interest to do so but it is also in the interest of content creators everywhere.
Many new business models will emerge in the digital era. It will be messy while the market sorts out and balances consumer, platform, and content creator interests. Business models that don’t recognize the power of customer engagement and fully value the contribution of content creators are unsustainable. This new Swiftie is rooting for Taylor Swift’s continued success.