Ambience

Every once in a while I find myself with a free Sunday afternoon. By 'free', I mean that I am by myself and there is nothing I have to do in the next few hours. Usually I make myself a simple meal, wash it down with a few glasses of wine, then lie down on my huge 'so old it's trendily retro' sofa, and fall asleep.

The room that houses this sofa also contains a very decent sound system. And yet I often find myself leaving the kitchen radio on, and listening to that instead. Somehow music that is coming from 'somewhere else' is more conducive to relaxing - blending with the environment rather than dominating it.
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Perspectives on technology

Sundays are precious days for me. I lie in until 6.30am, get up, make myself a coffee and tidy up the kitchen. Then, weather permitting, I don heart rate monitor, iPod and running shoes (OK, and a pair of shorts, and a t-shirt) and embark on a 6-mile run.

A couple of Sunday morning's ago there was a fine drizzle in the air, and I decided to leave the iPod indoors. As the run takes about 50 minutes to complete I was a little worried about the 'boredom factor' kicking in sans musical accompaniment. I am aware that my conversation is scintillating to other people, however I already know the punchlines to my outrageously witty jokes, and I'm familiar with my huge store of scintillating anecdotes.

As the run progressed, I was surprised to discover that not only was it no more boring and painful than usual, I was also more aware of what was going on around me. The sound of the wind in the trees. The rush of cars passing by. The rhythmic 'thump, thump, thump' of trainers on pavement. I felt more orientated. More balanced.

Last weekend the strap on my heart rate monitor broke. So this weekend I ran without it. Or my iPod. I didn't even time my run. Once again, I enjoyed the freedom of not being 'paced & chased' by the readout on my watch. I'm fairly sure I ran slower, but not by much.

I'm aware that these events' charm resided primarily in their novelty value. And that using the pulse rate monitor has provided me with good feedback on how different levels of exertion 'feel' to me. Before I used the pulse rate monitor, I know that I used to work too hard, preventing me from gaining some of the benefits of running, and making me hate the exercise even more than I do now!

Long-term, I'm sure that I will use the iPod on some of my runs, and the heart rate monitor for most of them. But it was good to discover that I'm not completely dependent on them.
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Understanding colour

Colour is one of those things that we tend to take for granted. And yet it plays a huge role in the way we perceive our surroundings, and is inextricably woven into the language we use.

Understanding just why colour is so important to humans has proven elusive. Is colour an objective part of reality, a property of objects with a status similar to shape and size? Or is it more like pain, something that only becomes real when experienced?

What we do know is that most people are very conservative about colour, usually because they know how horrible things look when the 'wrong' colours are juxtaposed. However, the science of matching colours is straightforward.

The simplest way to find colours that work together is to visit a web site like wellstyled.com which will generate a variety of different combinations of colours based on a colour that you choose. It even has a menu that simulates a variety of visual limitations for the 15% of people who cannot see the 'normal' colour spectrum.

For 'instant' ideas and inspiration, Adobe's kuler web page offers a huge range of colour varieties, and you can even subscribe to an RSS feed that keeps you up-to-date with the latest additions.

colourlovers.com serves a similar purpose, with one advantage: the swatches can be downloaded as graphics files that are large enough to use as screen savers/wallpaper. I've made up a folder full of them, which I run as my screensaver and my screen's wallpaper. As well as being attractive, it also exposes me to a wide range of colour combinations that I might not otherwise consider.
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Baked Beans

Most commercial tinned baked beans are haricot beans, also known as Boston Beans or Navy Beans, cooked in a tomato-based sauce.

In the United Kingdom, Heinz is the top selling brand of baked beans. A half-tin portion of UK-sourced Heinz Baked Beans contains 10g protein, 27g carbohydrate and .4g fat. It also contains 8g of dietary fibre. (Heinz produce a 'lower salt/sugar' variety, but the nutritional/calorific differences are very slight).

They are gluten-free, suitable for vegetarians and are low on the glycaemic index. Heinz beans (like all Heinz products) have no artificial colours, flavours or preservatives.

If you're looking to restrict calorie intake while maintaining a balanced diet, baked beans make a good substitute for the 'potato/pasta' portion, and only take a few minutes to heat up. If you're in a real hurry, they are quite palatable when cold.

Note: There are differences between Heinz baked beans sold in the UK and the US. The US beans contain brown sugar (UK beans do not). US beans also contain double the total amount of sugar, are darker in colour, and possess a mushier texture.
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Exercise in the morning

1. It gets it out of the way. This is the single most important reason for exercising in the morning. Even if you schedule exercise during the day, it will usually be the item that gets dropped as the day becomes busier.

2. It raises your metabolic rate, making you feel more ready for the day ahead.

3. It helps regulates your appetite for the rest of the day.
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Arabica vs Robusta

There are a wide range of coffee species, but the two most commonly available are Arabica and Robusta.

Arabica has milder but more complex taste characteristics. It grows better at higher altitudes and requires intense cultivation. Arabica is predominantly grown in the tropical and equatorial strips of America, Africa and Asia.

Robusta has a simpler taste profile, with a bitter, astringent flavour. It costs much less to grow, as it is more resistant to tropical heat and parasites and thrives at lower altitudes. This, combined with the fact that it is more soluble than Arabica beans, means that it is commonly used as the major ingredient in 'instant' coffees.

Arabica and Robusta are genetically quite distinct: the first has 44 chromosomes, the second only 22.

The caffeine content of Arabica is about 1%. Robusta ranges from 2 to 4.5%.
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Coffee

WebMD reports: [edited]

Want a drug that could lower your risk of diabetes, Parkinson's disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities?

Coffee, the much maligned but undoubtedly beloved beverage, just made headlines for possibly cutting the risk of the latest disease epidemic, type 2 diabetes. And the real news seems to be that the more you drink, the better.

After analyzing data on 126,000 people for as long as 18 years, Harvard researchers calculate that compared with not partaking in America's favorite morning drink, downing one to three cups of caffeinated coffee daily can reduce diabetes risk by single digits. But having six cups or more each day slashed men's risk by 54% and women's by 30% over java avoiders.

Though the scientists give the customary "more research is needed" before they recommend you do overtime at Starbuck's to specifically prevent diabetes, their findings are very similar to those in a less-publicized Dutch study. And perhaps more importantly, it's the latest of hundreds of studies suggesting that coffee may be something of a health food - especially in higher amounts.

At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly halve the risk of gallstones.

On the flip side, it's clear that coffee isn't for everyone. Its legendary jolt in excess doses - that is, more than whatever your individual body can tolerate - can increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse effects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.
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Sirloin steak

Red meats differ massively in their fat content depending on the animal, and the parts of the animal, they are derived from. Popular wisdom tells us that white meat has less fat than red meat, however there are some cuts of red meat that are extremely low in fat, of which sirloin steak wins the prize.

Provided you trim all the fat from it, 100 grammes of grilled sirloin steak contains 135 calories, 23.5g protein and 4.5g fat. The same weight of chicken breast fillet yields 126 calories, 25.1g protein, 1.2g carbohydrates and 2.3g fat.

And lean red meat has other benefits as well, it a rich source of iron, vitamin B12 and zinc. It's also low in sodium and cholesterol.

Oh, and it tastes fantastic!
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200 calories-worth of food

Pay a visit to WiseGeek.

Once you've got over the shock of the scary lady, and the horrible page layout, you will find a series of images and captions that give you an idea of the calorie content of the stuff we shove in our mouths.

(thanks to Sora Neko for the link)
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Omega-3 & Omega-6

You probably don't need telling that the human body is very efficient at making and storing fat. However, there two types of fat that it cannot produce naturally, and which it needs to function efficiently. They are Essential Fatty Acids (EFAs) called Omega-3 and Omega-6 fatty acids.

Omega-3 fatty acids are a group of polyunsaturated fats that have an anti-inflammatory effect on the body. Excessive inflammation is associated with many chronic degenerative conditions including cardiovascular disease, obesity, diabetes, arthritis and dementia.

Tests have indicated that Omega-3 fatty acids offer protection against depression, bipolar disorder and attention deficit/hyperactivity disorder. Consumption of Omega-3 fatty acids have also been associated with lower cancer risk in population studies.

Omega-3 fatty acids can be found in plant and animal products. The highest levels are found in flaxseed oil and cold water fish such as salmon, herring, sardines and trout. However, flaxseed oil's Omega-3 content is less easily accessible to the body than fish oil (if you want to know more, type 'flaxseed oil vs fish oil' into Google).

Sources of omega-3 fatty acids at lower levels include walnuts, hemp seeds, pumpkin seeds, soybeans and blackcurrant seeds.

The three most important omega-3 fatty acids are Alpha-Linolenic Acid (ALA), Eicosa Pentaenoic Acid (EPA) and Docosa Hexaenoisc Acid (DHA). ALA is an essential fatty acid that must be consumed in the diet, it is converted in the body to EPA and DHA (which turn into series 3 prostaglandins). The prostaglandins then direct signals to dilate blood vessels, reduce inflammation, and prevent platelets from crowding together.

By contrast, Omega-6 fatty acids are pro-inflammatory. Inflammation helps the body repair itself (such as in the case of a muscle sprain). Omega-6 fatty acids are incorporated into the cell membrane, and when the cell is under stress, it places prostaglandins around it signaling to the body the need for repair.

Omega-6 fatty acids are found in red meat, dairy products and Polyunsaturated Fatty Acids (PUFAs) such as soybean and corn oil.

The most important omega-6 fatty acid is Arachidonic Acid (AA), which can be found in egg yolks, meats (organs in particular), and other animal-based food items. Linoleic Acid (LA) is converted to Gamma Linolenic Acid (GLA) in the body and then further broken down into AA.

Most westerners consume a surplus of Omega-6, and a deficit of Omega-3. If, like me, you don't like fish much, 1,000 milligrams of a good quality fish oil supplement a day should counteract the deficiency.
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