Thursday, October 11, 2007

Watch your mouth


The five main steps in maintaining good oral hygiene are:

Flossing (at least once a day)
Done properly this will remove the plaque and particles of food between your teeth, and under the gumline. If you're not sure how to floss properly, a quick Google will provide hundreds of sites eager to show you how.

Tooth Brushing (at least once a day)
Electric toothbrushes have come down a lot in price over the past couple of years, and while there's no proof that they're more efficient than 'manual' versions, the fact they require less effort does encourage you to spend more time on making sure your teeth are properly scrubbed. Again, Google will reveal plenty of info on brushing techniques.

Tongue Scraping (at least once a day)
Tongue-borne bacteria is the major cause of bad-breath. It can be scraped off using your toothbrush, or a purpose-made tongue scraping device. Be prepared to fight the gag-reflex, and make sure you go back as far as you can, as this is where the really 'orrible bugs reside.

Nutrition
OK, you know about avoiding sugary stuff, especially sugary stuff that will stay in your mouth a long time (boiled sweets, mints, Werthers Originals). Drink water after eating sweets to dilute/rinse the nasties. Hard toffee is excellent for removing fillings/ceramic crowns from their mountings.

Regular check-ups
Visit a dentist at least once a year whether you think you need to or not. They can spot stuff going wrong before it becomes painful/even more expensive.
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Tuesday, October 09, 2007

Teeth


Human teeth are composed of:

Enamel
Enamel is the hardest and most highly mineralized substance of the body. 96% of enamel consists of minerals, primarily hydroxyapatite (crystalline calcium phosphate). Enamel varies in thickness, up to 2.5mm.

Dentin
Supporting the enamel and forming the majority of the tooth, this porous, yellow-hued material is a mineralised tissue with an organic matrix of collagenous proteins. It accounts for the majority of the structure of the tooth.

Cementum
Cementum is a bony substance covering the root of a tooth. It is composed of 45% inorganic material (mainly hydroxyapatite), 33% organic material (mainly collagen) and water.

Pulp
The dental pulp occupies the central part of the tooth. It consists of blood vessels and nerves, entering the tooth at the apex of the root. Along the border between the dentin and the pulp are odontoblasts, which initiate the formation of dentin. The pulp is what most people call 'the nerve' of the tooth. And yes, it's the bit that is sensitive to pressure and temperature.

Information via Wikipedia
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Thursday, October 04, 2007

Indian takeaway


Dean Mahomet was born in Patna, India in 1759. He moved to England in 1784 after joining the East Indian Company.

In 1810 he established the Hindoostan Coffee House at 34 George Street, Portman Square, which was (allegedly) the first Indian restaurant in Britain. In 1812 he declared bankruptcy. Dean was eventually appointed 'Shampooing Surgeon' to King George IV.

From this inauspicious start, Indian food has become one of Britain's favourite takeout foods, beaten only by the ubiquitous Chinese takeaway. Many of the Indian dishes we know and consume have been 'custom made' for British tastes, including Chicken Tikka Masala and Onion Bhajis.

Indian takeaway foods are second only to pizza in their calorie-laden-ness-ness. However, some dishes are 'worse' than others:

Cream-sauced dishes have double the calories of their sauce-free tandoori equivalents.

Pilau rice has double the calories of plain boiled rice (Indian restaurants usually add oil to pilau rice).

And naan bread is so stuffed with calories that if you look really closely you can see them jostling with one another for space. This is one of the reasons that Indian restaurants are usually so dimly lit. Maybe.
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Tuesday, October 02, 2007

Don't wait until you feel like it


Some people adore physical activity. Give them the slightest chance to go for a long walk, or a cycle ride, or a trip to the local swimmerama and they jump at the chance.

These people make up about 1% of the population.

Most of us would much rather slump.

The problem is that the long-term effects of slumping include:

- lower energy levels
- lower abilities to cope with stress
- depression
- lower appetite for 'healthy' foods
- higher appetite for 'unhealthy' foods

99% of us never 'feel' like exercising. The list of excuses I find myself making for skipping my gym sessions are endless.

Nearly everyone feels better AFTER exercising. And it only needs to take 20 minutes to provide tangible benefits.

So whether it be a brisk walk, run, a cycle-ride, or a session at your local gym, plan some kind of physical activity into your day. It will make your day more enjoyable and (if you care about such things) more productive.
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Thursday, September 27, 2007

Fruit


Most fruits consist of carbohydrates, a small amount of protein and very little fat (Avocados being a notable exception).

Fruits also contain dietary fibre, vitamins and micro-nutrients. No one seems to be quite sure how much of these things we need, but we do know that if we don't get any of them, our body suffers.

So, fruit is 'good food'. But what very few people dare to say is that fruit is nearly 100% sugar. And it's not even all 'good' sugar.

Table sugar is sucrose, you know, 'bad' sugar. It is made from two simpler sugars called glucose (dextrose) ('bad sugar') and fructose ('good' sugar).

Glucose is digested, absorbed, transported to the liver, and released into the general blood stream. Many tissues take up glucose from the blood to use for energy; this process requires insulin.

Fructose is predominantly metabolized in the liver, but unlike glucose it does not require insulin to be used by the body. For this reason, it is thought to be 'healthier'.

1 medium apple contains:
2.9 g sucrose, 3.4 g glucose, 8.1 g fructose

1 medium orange:
6.0 g sucrose, 2.8 g glucose, 3.1 g fructose

1 medium peach:
4.7 g sucrose, 1.9 g glucose, 1.5 g fructose

1 medium plum:
1.0 g sucrose, 3.3 g glucose, 2.0 g fructose

1 medium banana:
2.8 g sucrose, 5.9 g glucose, 5.7 g fructose
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Tuesday, September 25, 2007

Role models #1: Justice Stevens


New York Times has a long, but excellent article about Justice Stevens, the oldest member of the U.S. Supreme Court. If you want to be encouraged that life doesn't have to 'end' at 60, 70, or 80, it is worth a read.

Some excerpts follow:

Justice Stevens, the oldest and arguably most liberal justice, now finds himself the leader of the opposition. Vigorous and sharp at 87, he has served on the court for 32 years, approaching the record set by his predecessor, William O. Douglas, who served for 36.

In criminal-law and death-penalty cases, Stevens has voted against the government and in favor of the individual more frequently than any other sitting justice. He files more dissents and separate opinions than any of his colleagues.

He is the court’s most outspoken defender of the need for judicial oversight of executive power. And in recent years, he has written majority opinions in two of the most important cases ruling against the Bush administration’s treatment of suspected enemy combatants in the war on terror — an issue the court will revisit this term, which begins Oct. 1, when it hears appeals by Guantánamo detainees challenging their lack of access to federal courts.

He considers himself a “judicial conservative,” he said, and only appears liberal today because he has been surrounded by increasingly conservative colleagues.

“Including myself,” he said, “every judge who’s been appointed to the court since Lewis Powell” — nominated by Richard Nixon in 1971 — “has been more conservative than his or her predecessor. Except maybe Justice Ginsburg. That’s bound to have an effect on the court.”

Stevens was born on April 20, 1920, the youngest of four boys. His paternal grandfather, James W. Stevens, made a fortune as the founder of the Illinois Life Insurance company, and in 1927, his father, Ernest J. Stevens, built the Stevens Hotel in Chicago, now the Hilton Chicago, which he called “the largest and finest hotel in the world.”

“I had a very happy childhood,” Stevens told me with a faraway look in his eyes. But events took a darker turn in 1934, when the Stevens Hotel went bankrupt in the Great Depression, and Stevens’s father, grandfather and uncle were [unfairly] indicted for diverting money from the Illinois Life Insurance company to make interest payments on bonds for the hotel.

Stevens’s uncle committed suicide, and his father was convicted in 1934 of embezzling $1.3 million.

I asked Stevens whether seeing his father unjustly convicted influenced his views on the Supreme Court. “I’m sure it did,” he replied. “You can’t forget about that.” Stevens said the experience had taught him a “very important lesson”: namely, “that the criminal justice system can misfire sometimes” because “it seriously misfired in that case.”

Since Stevens joined the court, he has been the only justice routinely to write the first drafts of his own opinions — the other justices have generally relied on clerks to write their first drafts and then rewritten (or at least edited) the drafts to various degrees.

“Sometimes the draft is pretty short,” Stevens told me, “but at least I write enough so that I’ve had a chance to think it through.” Stevens said writing a first draft was “terribly important” because “you often don’t understand a case until you’ve tried to write it out.”

During his early years on the court, Stevens was known as “the FedEx justice” because he would hand-write his drafts on a yellow pad, dictate them for his secretary, FedEx them to Washington so she could type them up and then FedEx back and forth with his law clerks for editing. “That was cumbersome,” he recalled. But he switched to computers about 20 years ago and, with a secure Internet connection and phone line, he has become the first telecommuting justice.

He swims every day in the ocean, plays tennis at least three times a week and plays golf two or three times a week. “I get a lot of exercise down there, and my wife feeds me very well, so it works out very well,” Stevens said happily. He tries to maintain this vigorous exercise schedule when he is in Washington, playing tennis two or three times a week, often with one of his three daughters. (His son died in 1996 of cancer.)

He is in such good physical shape that, in 2005, at age 85, he threw the first pitch at a Cubs-Reds game at Wrigley Field and got it right over the plate.
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Thursday, September 20, 2007

Common Sense Maxims #2


A good friend of mine once gave me this piece of advice:

"When in doubt about what someone thinks about you, think the best".

On first hearing, I didn't think it made much sense, but as I've thought about it, and put it into practice, the wisdom of its message has emerged.

1. It stands as a good hedge against paranoia.

2. Most people aren't against you. In fact, most people are so obsessed with their own lives that they're not thinking about you at all.

3. Trying to second-guess whether people like or hate you is a time-consuming, emotionally draining and usually negative activity.
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Tuesday, September 18, 2007

A tasty, low-calorie, high-protein meal


Bring 150g of new potatoes (104 calories) to the boil, set a timer for 18 minutes and leave to simmer. When the buzzer goes, put 100g of chopped tinned tomatoes (20 calories) in the microwave for a couple of minutes.

Remove from microwave, and leave (covered) while you nuke 70g of frozen sweetcorn (70 calories) for 3 minutes.

Open and drain a 150g tin of tuna in brine or spring water(150 calories). Remove the potatoes from the boil (they should have been on for about 25 minutes by now) and drain them.

Bung it all on a plate, pour yourself a glass of water, and enjoy a meal that provides you with nearly 40 grammes of protein, almost no fat and just 350 calories.

(If you haven't got 25 minutes to wait for the potatoes to cook, a bag of low fat/low salt potato crisps provides a reasonable substitute, and a similar amount of calories)
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Thursday, September 13, 2007

Give it a year


'People Who Know A Lot About How To Sell Things' (PWKALAHTST) have come to the conclusion that 'people' (that's you and me) think that 6 weeks is a 'bearable and believable' amount of time to follow a programme for and expect results.

That's why our newsstands are stuffed with magazines promising 'A flatter stomach in 6 weeks', 'Bigger biceps in 6 weeks' and 'Build your own space shuttle in 6 weeks'.

However, while the claims aren't technically false (they don't specify HOW much flatter, HOW much bigger or... OK, I made up the last claim), they are misleading.

If you are planning on making life-changes, whether it be increasing your personal fitness levels, learning a new skill or improving your sleep patterns, make it a year plan. A year goes by plenty fast anyway (we're into the last third of 2007, so where did the first two go?) but 12 months gives you some room for 'lapses', and the ability to fine-tune your programme based on assessing your results (or lack of them) at monthly intervals.
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Tuesday, September 11, 2007

RunningAhead.com


If you exercise regularly (or are planning on starting, is a site that allows you to:

Record your workouts
Log all your workouts such as running, cycling, swimming, and weight training. Create custom workouts to track your other activities in your active lifestyle.

Create running routes
Measure your running routes and create elevation profiles. Our mapping tool is easy and fun to use. It is an excellent alternative to the expensive GPS devices.

Analyze your data
Visualize your training progress through colorful graphs. Find specific workout entries using different criteria. Track your shoe mileage to reduce injury.

Join or start a training group
Whether you just started running or training for another marathon, there is a running group in RunningAHEAD that can help you achieve your goals.

Share training experiences
Meet other fellow runners in the RunningAHEAD community. Exchange running tips, receive answers to your questions, or talk about anything else.

Registration is required, but membership is free.
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