Notes on the Fridge

Our fridge isn't large enough to accommodate all the tidbits of practical information we find from various sources, but the web is.

Saturday, November 26, 2011

Faking your way to power


Most of us have heard of the "effects of embodiment," that is, the theory that holds that we can fake our way to an emotion. You know, how smiling—even when you feel like throttling another person—makes you feel, well, happier. Somehow, the way you arrange the muscles in your face releases the right neurochemicals. (In at least one study, the subjects were not even smiling, they were just biting a pencil!)

So, interestingly enough, researchers in Columbia and Harvard decided to study the effects of power posturing, you know, the body language of that obnoxious fratboy of a bossman character in your work place. It's the body language that takes up a lot of space: the obnoxious coach in Glee establishes her authority over everyone by planting both hands on the table and looming forwards; various pictures of presidents show them with their feet on the table and elbows behind their heads (that's not Obama relaxing, that's him establishing power over his staff); countless bouncers with their hands on their hips, elbows pointing out to their sides, and legs rooted in a power base. Yeah, you know those postures. (If you are reading this blog, you must be that nerd on the receiving end of the power postures.)

So what did they find out? Same deal as the smile study. People assuming power postures felt more in power. AND testosterone levels of subjects—regardless of gender—went up while cortisol levels (the stress-related hormone) went down within moments of assuming the power postures. Incidentally, people in power have lower level of cortisol (probably because they're busy raising everyone else's).

On the flip side of the coin, taking submissive postures, which entails making yourself seem smaller (slouching, slumping shoulders, looking vulnerable, hugging self and crossing ankles), resulted in lower testosterone and higher cortisol levels.  

So the lesson is, act like a bully. You'll feel good about it later. It's also a great way to build up your confidence right before a tough meeting, an interview, or your next mime performance before a large audience.   
Posted by Anorexia Verbosa at Saturday, November 26, 2011 No comments:
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Labels: communication, psychology

Sunday, November 20, 2011

Holiday tipping

Not sure how much to tip people whose services you enjoy? The rule of thumb is to tip the value of a service.
  • Personal trainers get a session's worth in cash or gift. 
  • House cleaners get the cost of one service, though most people tip $35. 
  • Lawn people get $20-$50 each. 
  • Building staff get $25 to $50, with most people tipping $25.
  • Hairdressers get the value of a service, with most folks tipping $20.
  • Teachers get gifts with a value of around $20-$30 
  • Newspaper carriers typically get around $10-$30, with most folks tipping at $15
  • Mail carriers may not accept gift above $20 in value or get cash or cash equivalents, such as gift cards
  • Dog walkers get a week's pay. 
  • Babysitters of hellions should definitely get tips. A night's service. 

Source: USA Today and Consumer Reports.
Posted by Anorexia Verbosa at Sunday, November 20, 2011 No comments:
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Labels: services, tipping

Friday, November 11, 2011

Worst time to go to the hospital

If you live in the US, the worst time to go to the hospital for treatment and surgery is July, especially the first week. That's when hospitals get new residents and experienced ones get promoted. Lots of confusion around this time. As a result, medical errors go up.

Try to stay healthy until September at least ;).
Posted by Anorexia Verbosa at Friday, November 11, 2011 No comments:
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Labels: health

Thursday, October 27, 2011

Fashion tips for fat or short people

So, if you are rotund or short, your goal is to project a more elongated figure. Here are a few general principles:

  • Don't break lines, like contrasting belt in the middle of your torso or distressed jeans with patches and holes (those things break up the straight line and shortens you).
  • Wear clothes that are not tight but skims the body. Don't wear baggy clothes.
  • Don't wear clothes that are square in shape (think muumuus).
  • Accentuate your assets (for example a V-cut to highlight your neckline or gentle horizontal lines or creases right under the bust to balance a big butt). 
  • Create a sense of proportion. Don't wear baggy tops with tight pants like leggings.
  • Wear dark (black or deep blue) straight-cut pants. Don't wear pants that have patterns or designs that will break up the lines.  
  • Don't wear pastel colors. Wear dark pants and rich (for example, deep red) tops.
Posted by Anorexia Verbosa at Thursday, October 27, 2011 No comments:
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Labels: fashion

Saturday, October 15, 2011

Art blogs worth following

Too tired to walk into a modern art museum? Have a fun weeknight or weekend being a nerd and surfing beautiful works of art on the net instead.  We'll be updating this article as we discover more cool sites.



List of sites I would recommend:
  • Behance - portfolio of professional artists and designers
  • Colossal - blog of wonderful art covering illustration, photography, graphic design, product design, video editing, and architecture. Talented curator. 
  • Designer Daily - Graphic and product design with articles and resources.
  • Society6 - store for beautiful prints.

List of artists to watch
  • Abby Diamond - pen and ink with watercolor.
  • Annant Nanvare (India) - portraits from paper rolls and other works
  • Chan Hwee Chong (Singapore) - pen and ink (spiral drawing for Faber Castell) and graphic design 


Posted by Anorexia Verbosa at Saturday, October 15, 2011 No comments:
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Labels: art, design, inspiration

Wednesday, October 12, 2011

Getting rid of the old-socks smell in your car AC

Some cars have AC that smells like wet old socks. To prevent that from happening, shut off the AC about a mile from your destination and just let it evaporate so the condensation in the system doesn't collect on the evaporator assembly and foster mold growth.



If you get mold anyway, you can bring it to your dealer. For the Prius, search for  "T-SB-0261-09." It's a technical service bulletin (T-SB) relating to the evaporator assembly. (see http://community.cartalk.com/discussion/2129911/mold-in-2008-prius)

If your car is no longer under warranty, you'll have to pay out of pocket to get it fixed. It's about a couple of hundred dollars to get it fixed because they apparently have to take the whole thing apart. But you can skip all that. 

Several mechanics that a coworker consulted gave him details on the fix for his Prius:
  1. Get a jumbo can of Lysol disinfectant. 
  2. Run the air conditioner.
  3. Spray a lot of  Lysol down in the passenger compartment vents near the bottom of the windshield when you open up the hood. The disinfectant kills the mold that's collecting on the evaporator assembly. 
  4. Do the same thing with the passenger air filter compartment (beneath the glove compartment).

Posted by Anorexia Verbosa at Wednesday, October 12, 2011 1 comment:
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Wednesday, September 14, 2011

Techniques to trap liars




R. Edward Geiselman, a UCLA professor and the guy who wrote the book on cognitive interviewing (employed by trained law officers) suggests these techniques to ferret out liars:
  • Make them tell their story backwards, starting at the end and systematically working their way back. 
  • Tell them to be as comprehensive and detailed as they can. This cognitive interview technique increases the cognitive load to push them over the edge. They're busy making up stuff, masking their lying behaviors, and monitoring you. Even professional liars will break under the cognitive load. 
  • Ask open-ended questions to get them to provide as much details as possible. For example, ask:   Tell me more about...?", "Tell me exactly...?" "Give me the complete details. 
  • Start with general questions, and then get more specific.
  • Don't interrupt, be silent, and let them talk. 
For more details on what behaviors are signs of deception, see also the article on Spotting Liars. 
Posted by Anorexia Verbosa at Wednesday, September 14, 2011 2 comments:
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Labels: behavior, cognition, office skills, psychology, relationships

Tuesday, September 13, 2011

Spotting liars

R. Edward Geiselman, a criminal psychology professor at UCLA best known for his work on interviewing techniques and witness testimony thinks he can spot liars based on studies with students and prisoners.


Here's how you can tell if someone might be deceiving you under questioning:
  • They say as little as possible. They keep their stories basic and barebones.
  • They justify their statements without prompting. 
  • They tend to repeat questions before answering them (perhaps to buy more time).
  • They tend to monitor your reactions to see if you are buying their stories.
  • They often slow down their speech at first, possibly because they are making up  their stories and watching your reaction; and when they think they have you, they speed up their speech (because they're afraid slow speech is suspicious. In contrast, honest people are OK with slow speech).  
  • They dramatically change their speech rate, sometimes within a single sentence. 
  • They tend to use sentence fragments more frequently than truthful people; often, they start to answer, back up and not complete the sentence.
  • They are more likely to press their lips when asked a sensitive question.
  • They are more likely to groom themselves (for example, playing with their hair). 
  • They tend to gesture towards themselves. Truthful people tend to gesture outward. 
  • When you challenge them about details, they generally won't provide more specifics.
  • They tend to not want to look away (except briefly), unless your questions require intense concentration.
  • Their attempts to deceive becomes even more obvious when they try to mask these normal reactions to lying. 
But don't start leaping up and accusing people of lying just because they meet just one or two of these suspicious behaviors. Consider the whole pattern. 

Here's how you can tell when someone is probably being truthful. 
  • They don't change their rate of speech. 
  • They gesture outwards or away from their body. 
  • When you challenged them about details, they will often deny that they are lying and explain even more. 
  • When you ask them a difficult question, they will often look away because the question requires concentration. 

Posted by Anorexia Verbosa at Tuesday, September 13, 2011 No comments:
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Labels: behavior, cognition, office skills, psychology, relationships

Wednesday, August 17, 2011

Making better decisions, maintaining willpower, and increasing productivity.

Everyone should read this article from the New York Times. You can apply the lessons and insights to many aspects of your life, such as the following:

Decision-making is a limited resources. You can get tapped out, so allocate it wisely.
  • Do not make many decisions in a day. You think you are getting through them, but you're probably getting sloppy or just accepting the default. If possible, schedule only half a day on making decisions. 
  • If you are making important decisions and purchases, do it early in your day.
  • Make large decisions first, then move on to the details. You don't want to be fatigued by the time you need to make the best decisions.
  • When making a complicated purchase, select the most important and expensive options first (even if it's declining them), before you start thinking about color and other trivial styling. 
Willpower is a limited resource. You cannot attempt to resist all temptations. 
  • Since you can't resist all temptations that come your way, it's best to not be tempted in the first place. You know your weaknesses, so avoid places, situations or people that trigger the struggle. 
  • This has implications for keeping diets. For example, if you have a weakness for bacon (or whatever kryptonite snack you can't resist), don't have it in your fridge at all.   
  • This also has an implications for work email is a weakness, shut down your mail client and check email at fixed intervals only. If it's Facebook or the internet, have a zero tolerance policy at work. Just don't check it during work hours. Period. 
  • If you falter on one area of temptation, fortify yourself through another area. For example, exercise might be a more viable weight loss solution than diets for some people, like, say "Daryl." Daryl loves food, and he works in an environment that surrounds him with food.  He can resist once, twice, but not all day when those Delilahs disguised as chocolate Poki sticks calls him out by name. "Eat me, Daryl, eat me!"So a better alternative is to exercise or engage in something very active. At the end of the day,  his active lifestyle might burn the calories he couldn't resist. (A note of warning: Many Americans overestimate the amount of calories burned in their workout and underestimate the calories they ingest... leading to the ironic effect of gaining weight even as they exercise.)
Timing is everything.
  • Now that you know decision-making is a limited resource, time meetings and requests accordingly. Don't ask for a promotion, a raise, or a resource when the person who can grant these  are likely to be decision fatigued. Denying your request requires less thought and is the safer option, so person is likely to reject you. On the other hand, if you are presenting a proposal that preserves the status quo, perhaps it's best to present it at a time when the decision-maker is most fatigued and most likely to accept the default. 
  • A salesperson (or someone who just wants to negotiate for something) can wear you out with many tiny decisions before presenting the more profitable or advantageous (to the salesperson or negotiator) options. By then, you are so fatigued, that you are more likely to acquiesce and accept the default options, even if they're not the best for you. Be aware that this tactic is being employed on you! If there's no rush, slow down the process. Walk away from pressure tactics to decide now. 
Sugar can reset your willpower and decision-making.
  • Glucose can fortify your willpower and help you make better decision.
  • The irony of this is, if you are on a diet, you can't have sugar, which helps you gain the willpower to resist sugar....

Posted by Anorexia Verbosa at Wednesday, August 17, 2011 No comments:
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Labels: cognition, diet, office skills, productivity, psychology

Tuesday, August 16, 2011

Do You Suffer From Decision Fatigue?

Reprint of New York Times article.


Suffering from decision fatigue? You may be expending your finite amount of willpower too early in the day.


Three men doing time in Israeli prisons recently appeared before a parole board consisting of a judge, a criminologist and a social worker. The three prisoners had completed at least two-thirds of their sentences, but the parole board granted freedom to only one of them. Guess which one:


Case 1 (heard at 8:50 a.m.): An Arab Israeli serving a 30-month sentence for fraud.
Case 2 (heard at 3:10 p.m.): A Jewish Israeli serving a 16-month sentence for assault.
Case 3 (heard at 4:25 p.m.): An Arab Israeli serving a 30-month sentence for fraud.


There was a pattern to the parole board’s decisions, but it wasn’t related to the men’s ethnic backgrounds, crimes or sentences. It was all about timing, as researchers discovered by analyzing more than 1,100 decisions over the course of a year. Judges, who would hear the prisoners’ appeals and then get advice from the other members of the board, approved parole in about a third of the cases, but the probability of being paroled fluctuated wildly throughout the day. Prisoners who appeared early in the morning received parole about 70 percent of the time, while those who appeared late in the day were paroled less than 10 percent of the time.


The odds favored the prisoner who appeared at 8:50 a.m. — and he did in fact receive parole. But even though the other Arab Israeli prisoner was serving the same sentence for the same crime — fraud — the odds were against him when he appeared (on a different day) at 4:25 in the afternoon. He was denied parole, as was the Jewish Israeli prisoner at 3:10 p.m, whose sentence was shorter than that of the man who was released. They were just asking for parole at the wrong time of day.


There was nothing malicious or even unusual about the judges’ behavior, which wasreported earlier this year by Jonathan Levav of Stanford and Shai Danziger of Ben-Gurion University. The judges’ erratic judgment was due to the occupational hazard of being, as George W. Bush once put it, “the decider.” The mental work of ruling on case after case, whatever the individual merits, wore them down. This sort of decision fatigue can make quarterbacks prone to dubious choices late in the game and C.F.O.’s prone to disastrous dalliances late in the evening. It routinely warps the judgment of everyone, executive and nonexecutive, rich and poor — in fact, it can take a special toll on the poor. Yet few people are even aware of it, and researchers are only beginning to understand why it happens and how to counteract it.


Decision fatigue helps explain why ordinarily sensible people get angry at colleagues and families, splurge on clothes, buy junk food at the supermarket and can’t resist the dealer’s offer to rustproof their new car. No matter how rational and high-minded you try to be, you can’t make decision after decision without paying a biological price. It’s different from ordinary physical fatigue — you’re not consciously aware of being tired — but you’re low on mental energy. The more choices you make throughout the day, the harder each one becomes for your brain, and eventually it looks for shortcuts, usually in either of two very different ways. One shortcut is to become reckless: to act impulsively instead of expending the energy to first think through the consequences. (Sure, tweet that photo! What could go wrong?) The other shortcut is the ultimate energy saver: do nothing. Instead of agonizing over decisions, avoid any choice. Ducking a decision often creates bigger problems in the long run, but for the moment, it eases the mental strain. You start to resist any change, any potentially risky move — like releasing a prisoner who might commit a crime. So the fatigued judge on a parole board takes the easy way out, and the prisoner keeps doing time.


Decision fatigue is the newest discovery involving a phenomenon called ego depletion, a term coined by the social psychologist Roy F. Baumeister in homage to a Freudian hypothesis. Freud speculated that the self, or ego, depended on mental activities involving the transfer of energy. He was vague about the details, though, and quite wrong about some of them (like his idea that artists “sublimate” sexual energy into their work, which would imply that adultery should be especially rare at artists’ colonies). Freud’s energy model of the self was generally ignored until the end of the century, when Baumeister began studying mental discipline in a series of experiments, first at Case Western and then at Florida State University.


These experiments demonstrated that there is a finite store of mental energy for exerting self-control. When people fended off the temptation to scarf down M&M’s or freshly baked chocolate-chip cookies, they were then less able to resist other temptations. When they forced themselves to remain stoic during a tearjerker movie, afterward they gave up more quickly on lab tasks requiring self-discipline, like working on a geometry puzzle or squeezing a hand-grip exerciser. Willpower turned out to be more than a folk concept or a metaphor. It really was a form of mental energy that could be exhausted. The experiments confirmed the 19th-century notion of willpower being like a muscle that was fatigued with use, a force that could be conserved by avoiding temptation. To study the process of ego depletion, researchers concentrated initially on acts involving self-control ­— the kind of self-discipline popularly associated with willpower, like resisting a bowl of ice cream. They weren’t concerned with routine decision-making, like choosing between chocolate and vanilla, a mental process that they assumed was quite distinct and much less strenuous. Intuitively, the chocolate-vanilla choice didn’t appear to require willpower.


But then a postdoctoral fellow, Jean Twenge, started working at Baumeister’s laboratory right after planning her wedding. As Twenge studied the results of the lab’s ego-depletion experiments, she remembered how exhausted she felt the evening she and her fiancé went through the ritual of registering for gifts. Did they want plain white china or something with a pattern? Which brand of knives? How many towels? What kind of sheets? Precisely how many threads per square inch?


“By the end, you could have talked me into anything,” Twenge told her new colleagues. The symptoms sounded familiar to them too, and gave them an idea. A nearby department store was holding a going-out-of-business sale, so researchers from the lab went off to fill their car trunks with simple products — not exactly wedding-quality gifts, but sufficiently appealing to interest college students. When they came to the lab, the students were told they would get to keep one item at the end of the experiment, but first they had to make a series of choices. Would they prefer a pen or a candle? A vanilla-scented candle or an almond-scented one? A candle or a T-shirt? A black T-shirt or a red T-shirt? A control group, meanwhile — let’s call them the nondeciders — spent an equally long period contemplating all these same products without having to make any choices. They were asked just to give their opinion of each product and report how often they had used such a product in the last six months.


Afterward, all the participants were given one of the classic tests of self-control: holding your hand in ice water for as long as you can. The impulse is to pull your hand out, so self-discipline is needed to keep the hand underwater. The deciders gave up much faster; they lasted 28 seconds, less than half the 67-second average of the nondeciders. Making all those choices had apparently sapped their willpower, and it wasn’t an isolated effect. It was confirmed in other experiments testing students after they went through exercises like choosing courses from the college catalog.


For a real-world test of their theory, the lab’s researchers went into that great modern arena of decision making: the suburban mall. They interviewed shoppers about their experiences in the stores that day and then asked them to solve some simple arithmetic problems. The researchers politely asked them to do as many as possible but said they could quit at any time. Sure enough, the shoppers who had already made the most decisions in the stores gave up the quickest on the math problems. When you shop till you drop, your willpower drops, too.


Any decision, whether it’s what pants to buy or whether to start a war, can be broken down into what psychologists call the Rubicon model of action phases, in honor of the river that separated Italy from the Roman province of Gaul. When Caesar reached it in 49 B.C., on his way home after conquering the Gauls, he knew that a general returning to Rome was forbidden to take his legions across the river with him, lest it be considered an invasion of Rome. Waiting on the Gaul side of the river, he was in the “predecisional phase” as he contemplated the risks and benefits of starting a civil war. Then he stopped calculating and crossed the Rubicon, reaching the “postdecisional phase,” which Caesar defined much more felicitously: “The die is cast.”


The whole process could deplete anyone’s willpower, but which phase of the decision-making process was most fatiguing? To find out, Kathleen Vohs, a former colleague of Baumeister’s now at the University of Minnesota, performed an experiment using the self-service Web site of Dell Computers. One group in the experiment carefully studied the advantages and disadvantages of various features available for a computer — the type of screen, the size of the hard drive, etc. — without actually making a final decision on which ones to choose. A second group was given a list of predetermined specifications and told to configure a computer by going through the laborious, step-by-step process of locating the specified features among the arrays of options and then clicking on the right ones. The purpose of this was to duplicate everything that happens in the postdecisional phase, when the choice is implemented. The third group had to figure out for themselves which features they wanted on their computers and go through the process of choosing them; they didn’t simply ponder options (like the first group) or implement others’ choices (like the second group). They had to cast the die, and that turned out to be the most fatiguing task of all. When self-control was measured, they were the one who were most depleted, by far.


The experiment showed that crossing the Rubicon is more tiring than anything that happens on either bank — more mentally fatiguing than sitting on the Gaul side contemplating your options or marching on Rome once you’ve crossed. As a result, someone without Caesar’s willpower is liable to stay put. To a fatigued judge, denying parole seems like the easier call not only because it preserves the status quo and eliminates the risk of a parolee going on a crime spree but also because it leaves more options open: the judge retains the option of paroling the prisoner at a future date without sacrificing the option of keeping him securely in prison right now. Part of the resistance against making decisions comes from our fear of giving up options. The word “decide” shares an etymological root with “homicide,” the Latin word “caedere,” meaning “to cut down” or “to kill,” and that loss looms especially large when decision fatigue sets in.


Once you’re mentally depleted, you become reluctant to make trade-offs, which involve a particularly advanced and taxing form of decision making. In the rest of the animal kingdom, there aren’t a lot of protracted negotiations between predators and prey. To compromise is a complex human ability and therefore one of the first to decline when willpower is depleted. You become what researchers call a cognitive miser, hoarding your energy. If you’re shopping, you’re liable to look at only one dimension, like price: just give me the cheapest. Or you indulge yourself by looking at quality: I want the very best (an especially easy strategy if someone else is paying). Decision fatigue leaves you vulnerable to marketers who know how to time their sales, as Jonathan Levav, the Stanford professor, demonstrated in experiments involving tailored suits and new cars.


The idea for these experiments also happened to come in the preparations for a wedding, a ritual that seems to be the decision-fatigue equivalent of Hell Week. At his fiancée’s suggestion, Levav visited a tailor to have a bespoke suit made and began going through the choices of fabric, type of lining and style of buttons, lapels, cuffs and so forth.


“By the time I got through the third pile of fabric swatches, I wanted to kill myself,” Levav recalls. “I couldn’t tell the choices apart anymore. After a while my only response to the tailor became ‘What do you recommend?’ I just couldn’t take it.”


Levav ended up not buying any kind of bespoke suit (the $2,000 price made that decision easy enough), but he put the experience to use in a pair of experiments conducted with Mark Heitmann, then at Christian-Albrechts University in Germany; Andreas Herrmann, at the University of St. Gallen in Switzerland; and Sheena Iyengar, of Columbia. One involved asking M.B.A. students in Switzerland to choose a bespoke suit; the other was conducted at German car dealerships, where customers ordered options for their new sedans. The car buyers — and these were real customers spending their own money — had to choose, for instance, among 4 styles of gearshift knobs, 13 kinds of wheel rims, 25 configurations of the engine and gearbox and a palette of 56 colors for the interior.


As they started picking features, customers would carefully weigh the choices, but as decision fatigue set in, they would start settling for whatever the default option was. And the more tough choices they encountered early in the process — like going through those 56 colors to choose the precise shade of gray or brown — the quicker people became fatigued and settled for the path of least resistance by taking the default option. By manipulating the order of the car buyers’ choices, the researchers found that the customers would end up settling for different kinds of options, and the average difference totaled more than 1,500 euros per car (about $2,000 at the time). Whether the customers paid a little extra for fancy wheel rims or a lot extra for a more powerful engine depended on when the choice was offered and how much willpower was left in the customer.


Similar results were found in the experiment with custom-made suits: once decision fatigue set in, people tended to settle for the recommended option. When they were confronted early on with the toughest decisions — the ones with the most options, like the 100 fabrics for the suit — they became fatigued more quickly and also reported enjoying the shopping experience less.


Shopping can be especially tiring for the poor, who have to struggle continually with trade-offs. Most of us in America won’t spend a lot of time agonizing over whether we can afford to buy soap, but it can be a depleting choice in rural India. Dean Spears, an economist at Princeton, offered people in 20 villages in Rajasthan in northwestern India the chance to buy a couple of bars of brand-name soap for the equivalent of less than 20 cents. It was a steep discount off the regular price, yet even that sum was a strain for the people in the 10 poorest villages. Whether or not they bought the soap, the act of making the decision left them with less willpower, as measured afterward in a test of how long they could squeeze a hand grip. In the slightly more affluent villages, people’s willpower wasn’t affected significantly. Because they had more money, they didn’t have to spend as much effort weighing the merits of the soap versus, say, food or medicine.


Spears and other researchers argue that this sort of decision fatigue is a major — and hitherto ignored — factor in trapping people in poverty. Because their financial situation forces them to make so many trade-offs, they have less willpower to devote to school, work and other activities that might get them into the middle class. It’s hard to know exactly how important this factor is, but there’s no doubt that willpower is a special problem for poor people. Study after study has shown that low self-control correlates with low income as well as with a host of other problems, including poor achievement in school, divorce, crime, alcoholism and poor health. Lapses in self-control have led to the notion of the “undeserving poor” — epitomized by the image of the welfare mom using food stamps to buy junk food — but Spears urges sympathy for someone who makes decisions all day on a tight budget. In one study, he found that when the poor and the rich go shopping, the poor are much more likely to eat during the shopping trip. This might seem like confirmation of their weak character — after all, they could presumably save money and improve their nutrition by eating meals at home instead of buying ready-to-eat snacks like Cinnabons, which contribute to the higher rate of obesity among the poor. But if a trip to the supermarket induces more decision fatigue in the poor than in the rich — because each purchase requires more mental trade-offs — by the time they reach the cash register, they’ll have less willpower left to resist the Mars bars and Skittles. Not for nothing are these items called impulse purchases.


And this isn’t the only reason that sweet snacks are featured prominently at the cash register, just when shoppers are depleted after all their decisions in the aisles. With their willpower reduced, they’re more likely to yield to any kind of temptation, but they’re especially vulnerable to candy and soda and anything else offering a quick hit of sugar. While supermarkets figured this out a long time ago, only recently did researchers discover why.


The discovery was an accident resulting from a failed experiment at Baumeister’s lab. The researchers set out to test something called the Mardi Gras theory — the notion that you could build up willpower by first indulging yourself in pleasure, the way Mardi Gras feasters do just before the rigors of Lent. In place of a Fat Tuesday breakfast, the chefs in the lab at Florida State whipped up lusciously thick milkshakes for a group of subjects who were resting in between two laboratory tasks requiring willpower. Sure enough, the delicious shakes seemed to strengthen willpower by helping people perform better than expected on the next task. So far, so good. But the experiment also included a control group of people who were fed a tasteless concoction of low-fat dairy glop. It provided them with no pleasure, yet it produced similar improvements in self-control. The Mardi Gras theory looked wrong. Besides tragically removing an excuse for romping down the streets of New Orleans, the result was embarrassing for the researchers. Matthew Gailliot, the graduate student who ran the study, stood looking down at his shoes as he told Baumeister about the fiasco.


Baumeister tried to be optimistic. Maybe the study wasn’t a failure. Something had happened, after all. Even the tasteless glop had done the job, but how? If it wasn’t the pleasure, could it be the calories? At first the idea seemed a bit daft. For decades, psychologists had been studying performance on mental tasks without worrying much about the results being affected by dairy-product consumption. They liked to envision the human mind as a computer, focusing on the way it processed information. In their eagerness to chart the human equivalent of the computer’s chips and circuits, most psychologists neglected one mundane but essential part of the machine: the power supply. The brain, like the rest of the body, derived energy from glucose, the simple sugar manufactured from all kinds of foods. To establish cause and effect, researchers at Baumeister’s lab tried refueling the brain in a series of experiments involving lemonade mixed either with sugar or with a diet sweetener. The sugary lemonade provided a burst of glucose, the effects of which could be observed right away in the lab; the sugarless variety tasted quite similar without providing the same burst of glucose. Again and again, the sugar restored willpower, but the artificial sweetener had no effect. The glucose would at least mitigate the ego depletion and sometimes completely reverse it. The restored willpower improved people’s self-control as well as the quality of their decisions: they resisted irrational bias when making choices, and when asked to make financial decisions, they were more likely to choose the better long-term strategy instead of going for a quick payoff. The ego-depletion effect was even demonstrated with dogs in two studies by Holly Miller and Nathan DeWall at the University of Kentucky. After obeying sit and stay commands for 10 minutes, the dogs performed worse on self-control tests and were also more likely to make the dangerous decision to challenge another dog’s turf. But a dose of glucose restored their willpower.


Despite this series of findings, brain researchers still had some reservations about the glucose connection. Skeptics pointed out that the brain’s overall use of energy remains about the same regardless of what a person is doing, which doesn’t square easily with the notion of depleted energy affecting willpower. Among the skeptics was Todd Heatherton, who worked with Baumeister early in his career and eventually wound up at Dartmouth, where he became a pioneer of what is called social neuroscience: the study of links between brain processes and social behavior. He believed in ego depletion, but he didn’t see how this neural process could be caused simply by variations in glucose levels. To observe the process — and to see if it could be reversed by glucose — he and his colleagues recruited 45 female dieters and recorded images of their brains as they reacted to pictures of food. Next the dieters watched a comedy video while forcing themselves to suppress their laughter — a standard if cruel way to drain mental energy and induce ego depletion. Then they were again shown pictures of food, and the new round of brain scans revealed the effects of ego depletion: more activity in the nucleus accumbens, the brain’s reward center, and a corresponding decrease in the amygdala, which ordinarily helps control impulses. The food’s appeal registered more strongly while impulse control weakened — not a good combination for anyone on a diet. But suppose people in this ego-depleted state got a quick dose of glucose? What would a scan of their brains reveal?


The results of the experiment were announced in January, during Heatherton’s speech accepting the leadership of the Society for Personality and Social Psychology, the world’s largest group of social psychologists. In his presidential address at the annual meeting in San Antonio, Heatherton reported that administering glucose completely reversed the brain changes wrought by depletion — a finding, he said, that thoroughly surprised him. Heatherton’s results did much more than provide additional confirmation that glucose is a vital part of willpower; they helped solve the puzzle over how glucose could work without global changes in the brain’s total energy use. Apparently ego depletion causes activity to rise in some parts of the brain and to decline in others. Your brain does not stop working when glucose is low. It stops doing some things and starts doing others. It responds more strongly to immediate rewards and pays less attention to long-term prospects.


The discoveries about glucose help explain why dieting is a uniquely difficult test of self-control — and why even people with phenomenally strong willpower in the rest of their lives can have such a hard time losing weight. They start out the day with virtuous intentions, resisting croissants at breakfast and dessert at lunch, but each act of resistance further lowers their willpower. As their willpower weakens late in the day, they need to replenish it. But to resupply that energy, they need to give the body glucose. They’re trapped in a nutritional catch-22:


1. In order not to eat, a dieter needs willpower.
2. In order to have willpower, a dieter needs to eat.


As the body uses up glucose, it looks for a quick way to replenish the fuel, leading to a craving for sugar. After performing a lab task requiring self-control, people tend to eat more candy but not other kinds of snacks, like salty, fatty potato chips. The mere expectation of having to exert self-control makes people hunger for sweets. A similar effect helps explain why many women yearn for chocolate and other sugary treats just before menstruation: their bodies are seeking a quick replacement as glucose levels fluctuate. A sugar-filled snack or drink will provide a quick improvement in self-control (that’s why it’s convenient to use in experiments), but it’s just a temporary solution. The problem is that what we identify as sugar doesn’t help as much over the course of the day as the steadier supply of glucose we would get from eating proteins and other more nutritious foods.


The benefits of glucose were unmistakable in the study of the Israeli parole board. In midmorning, usually a little before 10:30, the parole board would take a break, and the judges would be served a sandwich and a piece of fruit. The prisoners who appeared just before the break had only about a 20 percent chance of getting parole, but the ones appearing right after had around a 65 percent chance. The odds dropped again as the morning wore on, and prisoners really didn’t want to appear just before lunch: the chance of getting parole at that time was only 10 percent. After lunch it soared up to 60 percent, but only briefly. Remember that Jewish Israeli prisoner who appeared at 3:10 p.m. and was denied parole from his sentence for assault? He had the misfortune of being the sixth case heard after lunch. But another Jewish Israeli prisoner serving the same sentence for the same crime was lucky enough to appear at 1:27 p.m., the first case after lunch, and he was rewarded with parole. It must have seemed to him like a fine example of the justice system at work, but it probably had more to do with the judge’s glucose levels.


It’s simple enough to imagine reforms for the parole board in Israel — like, say, restricting each judge’s shift to half a day, preferably in the morning, interspersed with frequent breaks for food and rest. But it’s not so obvious what to do with the decision fatigue affecting the rest of society. Even if we could all afford to work half-days, we would still end up depleting our willpower all day long, as Baumeister and his colleagues found when they went into the field in Würzburg in central Germany. The psychologists gave preprogrammed BlackBerrys to more than 200 people going about their daily routines for a week. The phones went off at random intervals, prompting the people to report whether they were currently experiencing some sort of desire or had recently felt a desire. The painstaking study, led by Wilhelm Hofmann, then at the University of Würzburg, collected more than 10,000 momentary reports from morning until midnight.


Desire turned out to be the norm, not the exception. Half the people were feeling some desire when their phones went off — to snack, to goof off, to express their true feelings to their bosses — and another quarter said they had felt a desire in the past half-hour. Many of these desires were ones that the men and women were trying to resist, and the more willpower people expended, the more likely they became to yield to the next temptation that came along. When faced with a new desire that produced some I-want-to-but-I-really-shouldn’t sort of inner conflict, they gave in more readily if they had already fended off earlier temptations, particularly if the new temptation came soon after a previously reported one.


The results suggested that people spend between three and four hours a day resisting desire. Put another way, if you tapped four or five people at any random moment of the day, one of them would be using willpower to resist a desire. The most commonly resisted desires in the phone study were the urges to eat and sleep, followed by the urge for leisure, like taking a break from work by doing a puzzle or playing a game instead of writing a memo. Sexual urges were next on the list of most-resisted desires, a little ahead of urges for other kinds of interactions, like checking Facebook. To ward off temptation, people reported using various strategies. The most popular was to look for a distraction or to undertake a new activity, although sometimes they tried suppressing it directly or simply toughing their way through it. Their success was decidedly mixed. They were pretty good at avoiding sleep, sex and the urge to spend money, but not so good at resisting the lure of television or the Web or the general temptation to relax instead of work.


We have no way of knowing how much our ancestors exercised self-control in the days before BlackBerrys and social psychologists, but it seems likely that many of them were under less ego-depleting strain. When there were fewer decisions, there was less decision fatigue. Today we feel overwhelmed because there are so many choices. Your body may have dutifully reported to work on time, but your mind can escape at any instant. A typical computer user looks at more than three dozen Web sites a day and gets fatigued by the continual decision making — whether to keep working on a project, check out TMZ, follow a link to YouTube or buy something on Amazon. You can do enough damage in a 10-minute online shopping spree to wreck your budget for the rest of the year.


The cumulative effect of these temptations and decisions isn’t intuitively obvious. Virtually no one has a gut-level sense of just how tiring it is to decide. Big decisions, small decisions, they all add up. Choosing what to have for breakfast, where to go on vacation, whom to hire, how much to spend — these all deplete willpower, and there’s no telltale symptom of when that willpower is low. It’s not like getting winded or hitting the wall during a marathon. Ego depletion manifests itself not as one feeling but rather as a propensity to experience everything more intensely. When the brain’s regulatory powers weaken, frustrations seem more irritating than usual. Impulses to eat, drink, spend and say stupid things feel more powerful (and alcohol causes self-control to decline further). Like those dogs in the experiment, ego-depleted humans become more likely to get into needless fights over turf. In making decisions, they take illogical shortcuts and tend to favor short-term gains and delayed costs. Like the depleted parole judges, they become inclined to take the safer, easier option even when that option hurts someone else.


“Good decision making is not a trait of the person, in the sense that it’s always there,” Baumeister says. “It’s a state that fluctuates.” His studies show that people with the best self-control are the ones who structure their lives so as to conserve willpower. They don’t schedule endless back-to-back meetings. They avoid temptations like all-you-can-eat buffets, and they establish habits that eliminate the mental effort of making choices. Instead of deciding every morning whether or not to force themselves to exercise, they set up regular appointments to work out with a friend. Instead of counting on willpower to remain robust all day, they conserve it so that it’s available for emergencies and important decisions.


“Even the wisest people won’t make good choices when they’re not rested and their glucose is low,” Baumeister points out. That’s why the truly wise don’t restructure the company at 4 p.m. They don’t make major commitments during the cocktail hour. And if a decision must be made late in the day, they know not to do it on an empty stomach. “The best decision makers,” Baumeister says, “are the ones who know when not to trust themselves.”


John Tierney (tierneylab@nytimes.com) is a science columnist for The Times. His essay is adapted from a book he wrote with Roy F. Baumeister, “Willpower: Rediscovering the Greatest Human Strength,” which comes out next month.


Editor: Aaron Retica (a.retica-MagGroup@nytimes.com)

Posted by Anorexia Verbosa at Tuesday, August 16, 2011 No comments:
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Labels: cognition, diet, office skills, productivity, psychology

Saturday, August 6, 2011

Grilling meat right

Consumer Reports (December 2010)

(Also see video)

  • Food sticks to the cooking grates and/or won't sear properly. Preheat the grill for 15 to 20 minutes. Gas grills have a tendency to burn cooler than charcoal, so it's imperative that yours be fully preheated.
  • Flare-ups occur.
    Don't overcrowd the cooking surface. Keep 40 percent of the grates empty. If fatty foods such as salmon or rib-eye steaks flare up, move the items to a cooler or nonflaming section of the grate.
  • Food is under- or overcooked.
    Cooking with the lid open allows heat to escape and compromises roasting. Use high heat for searing thick cuts of meat, then lower to finish cooking.
    To check doneness of meat, insert an instant-read thermometer into the sides of steaks and chops or into the thickest part of burgers and chicken to ensure proper temperatures have been reached. Cook food to at least the following internal temperatures, as recommended by the U.S. Department of Agriculture:
    beef burgers, 160° F
    beef steaks, chops, and roasts, and lamb, 145° F (medium-rare) and 160° F. (medium)
    chicken, 165° F
    fin fish, 145° F or until flesh is opaque and separates easily with a fork
    pork, 160° F
  • Food tastes bland.
    To add flavor and tenderness, use a marinade made with an acid--vinegar, lemon juice, plain yogurt. But marinate for too long and the food can become mushy.
    Marinate:
    shrimp for 15 to 30 minutes
    salmon steaks, 30 to 60 minutes
    chicken breasts, at least an hour, and up to 4
    other chicken pieces for 4 hours.
    tender cuts of beef, 15 minutes to 2 hours
    ­less tender beef, 6 to 24 hours
    Always refrigerate marinating foods.

    Spice rubs are another great way to add flavor. Start with a base of sugar and salt and doctor it with the spices and herbs you enjoy--black pepper, chilies, cumin, and garlic and onion powder. Apply the rub just before cooking or, for less-tender cuts, up to one day in advance to intensify the flavor.
    Note: Brush on barbecue sauce near the end of the cooking time. This allows the meat to thoroughly cook without burning the sauce.
  • Smoking results are poor.
    People often make the mistake of trying to smoke food on a gas grill. The results will never be good even with a smoker box, because too much smoke rushes out of the grill vents, making it hard to get true barbecue flavor.
Posted by Anorexia Verbosa at Saturday, August 06, 2011 No comments:
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Labels: Cooking

Monday, July 4, 2011

Camping for beginners

If you have never camped before, here are a few equipment tips for you. We are assuming that you are car camping, because total noobs probably won't do well backpacking without any prior outdoor living experience.

If you can remember only one thing, remember that REI is your friend. Your very expensive friend.


Sleeping
  • You can rent a tent from REI. If possible, get a a tent with at least two doors so you don't have to climb over each other. One with the option of mesh canopy is a really nice feature during the summer. It lets you see the night sky and feel the evening breeze. Not as useful for colder nights. 
  • Bring ear plugs and sleeping pills. I'm sorry to dash your romantic notions, but camping is not comfortable, so it's a challenge to get to sleep and stay asleep. Your neighbors might be sleep talking (yes, happened to us) or chatting about the many wonderful qualities of tempeh.  
  • To keep yourself from being awakened by very early light, wear an eye mask and select a sleeping area that will be in the shade when the sun rises; however, do not camp directly under a tree, because branches might fall on you. 
  • A sleeping bag is not enough, you must also get a sleeping pad if you don't want sharp rocks and the stiff ground to keep you up. Inflatable sleeping pads can be slippery, so you can optionally buy a sleeping pad strap to keep you on the sleeping pads. If you are car camping, why not just go with an air mattress?
  • To maximize your sleeping comfort, find a spot that is flat, not sloping. If the best spot has a slope, sleep with your head at the top of the slope and your feet facing down.  
Lighting
  • A flashlight would do, of course, but if you want hands-free lighting, get a headlamp. The one we particularly like is Petzl Zipka Plus 2 for many awesome reasons. It's bright, incredibly compact, works as a headlamp or wrist lamp, and has a night vision option. The red light does not destroy your night vision, so you can continue looking at the night sky or navigate to the bathroom in the dark.
  • Battery operated lamps for under $5. I tell you, having a little lamp in your tent is great. It makes your tent feel a bit more civilized.
  • Extra battery. What's the point of all these lighting stuff, if it has no juice?
Comfort
  • If you are not getting warm enough, zip up your sleeping bag, then do sit ups until you are toasty. Mummy sleeping bags are best for keeping heat. The cheap ones you get from Target or Big 5 don't do a great job, so maybe you'll want to bring thick sweats. Women tend to have colder feet, so thick socks are a must. 
  • You'll pee a lot more in the evening in the great outdoors. The cooler air just makes you want to go. Try to drink less in the evening. Before you groggily head to the toilet, shake your shoes to boot out any insect that has decided to call your shoe home. To prevent this, we encase our shoes in a plastic bag. You don't really need to seal it tight. Just have the weight of the shoe close the opening.   
  • Bring a bar of soap (wash your hands when handling food) and rubbing alcohol.
  • Bring insect spray to keep mosquitos off. Do not spray insecticide inside your tent, especially not with you still inside! This sounds like a big Duh! but I've been with campers who did just that (or attempted to do that before they were stopped). I swear, the best comedy in life happens around new campers. 
  • Bring a folding chair.
  • For fun, bring water guns.
  • If you are really into hiking, consider bringing hiking poles. They really are great, and useful when finding your way to the bathroom in the dark (when you are groggy).
Food 
  • Do not start fire in any area not designated as a fire pit. Just don't do it. You don't know what you're doing, despite what you think. And don't bring fireworks (Yes, we have to say that, because, again, someone tried to do just that). If the forest burns, you're going to be in the hook for that. 
  • If you are getting a stove, select one that has fuel on the side, instead of underneath the burner. Those stupid things have a tendency to topple, and you end up losing your food. 
  • You can bring dry stuff that won't spoil without refrigeration like nuts (high energy), instant noodles, bread, cereal, dried fruits and herbs (just because you are outdoors doesn't mean you have to eat flavorless junk). For protein, bring vacuum-sealed salmon and jerky.
  • You can bring canned goods, too, but they tend to be heavy (because of the water content and the container). Of course, if you are car camping, who cares about weight. You might as well bring an ice chest with fresh meat and bacon for a grand BBQ meal and superb breakfast. 
Safety

  • If you are going to bear country, read up all you can about safety precautions. That's an entire article on its own.
  • Don't leave food unattended.
  • Bring a first aid kit and learn how to use them. This blog includes articles of first aid. Search for them.
  • Don't do stupid things. If what you're about to do has the possibility of going viral on YouTube, it's probably stupid. 

Courtesy
  • Do not leave anything behind, do not take anything with you. Leave the area a better place. 
I'm making camping sound so awful, but it's wonderful. Seeing the incredible night sky, breathing in fresh air, and fellowshipping with trees and animals (hopefully ones who have no plans to eat you). And for some reason, food just taste better outdoors.

Attribution: Photo, Hardscrabble B Campsite by Rob Lee.  
Posted by Anorexia Verbosa at Monday, July 04, 2011 No comments:
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Labels: camping

Protecting your online privacy

If the idea of marketeers peering at your online activities is creepy, here are a few things you can do:
  • Opt out of data mining from advertising networks, such as networkadvertising.org ( the select all button is conveniently broken) and aboutads.info.
  • Check what they know about you through privacychoice.org.
    I've noticed, however, that what Google lists there is different from what it lists in its own Privacy Tools.
  • Change what Google tracks about you in the Privacy Tools.
  • Change your Facebook settings to seal what you share tight.
    Marketeers scrape whatever information is public about you. Quite often, Facebook introduces new settings and  selects the most open option for you, so you should check news about new features. They're frequently hidden and easy to miss, even though they have huge privacy implications. Watch for settings that let your friends share information about you (like tagging you in pictures or letting third-party apps suck in your information when they play another stupid game or use a worthless app).
  • Set the privacy option of your browsers.
    Chrome and Firefox allow you to request that companies not mine your data. Note that it's just a request. Companies don't have to respect your expressed wishes, but ethical companies will.
  • Ghostery.com lets you download a tool that lets you see what data companies know about you.
    It has been featured by a few news organization, but we haven't tested it nor investigated it. Download at your own risk. 
  • Pay a monthly fee for reputation.com to keep trackers off your browser.
Attribution: Tips from Joel Stein of Time; wording from us. Picture, I See You, from Brandi Korte.

Posted by Anorexia Verbosa at Monday, July 04, 2011 No comments:
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Labels: computer, online, privacy, technology

Saturday, June 4, 2011

Emergency response: Assessing the patient from head to toe

This is the last in a series of articles on what to do when you encounter an injured person and you want to help them.

After you've initially assessed the patient, you can go into greater detail.

When doing head to toe assessment, you start from the head down to the toe, looking for the following:
  • Deformity
  • Contusion (bruise)
  • Abrasion
  • Puncture
  • Burn
  • Tenderness
  • Laceration
  • Swelling
Say something like:

Hi so-and-so, my name is so-and-so and I am part of the Emergency Response Team. Respond to me verbally only. Do not move your head at any time, OK? I am going to do a head-to-toe assessment, where I am going to prod around your body. Is that OK? (Ask another person to do Cspine)

Check the following in the main body:
  1. Eyes - Pupil dilating?
  2. Mouth - Nothing obstructing or bleeding.
  3. Fluid - Saliva or spinal fluid, which has no color. 
  4. Neck
    • No tracheal deviation, it's central. If you injured your lungs, trachea deviates to the good lung. 
    • No medical alert necklace 
    • No jugular vein bulging out. If there is, blood flow is backing up.
  5. Chest
    • See if entire chest is moving in unison. 
    • Intercostal bulging or depression (shirt off, if needed).
    • Check for punctures
    • Barrel hoop (underneath the nipple line, you squeeze the rib cage and see if there's pain. 
    • Another barrel hoop, this time ask them to breathe in and out.
  6. Abdomen - Palpitate in each quadrant. Ask patient to tell you if they feel pain when you push down and release.
  7. Pelvis - Barrel hoop; no need to do second time with deep breathing. 


Now that we are done with the core of the body, we'll move on to extremities.
  1. Leg - Squeeze all the way down.
  2. Feet
    • Take shoes and socks off
    • Take PMS - pulse, movement, and sensation. For movement, make them wiggle toes. For sensation, touch only the extremes, big toe and little toe, and ask them which one you are touching. Ignore the in-between toes, most people can't tell them apart.
  3. Arms - Look for track marks, needle marks, and do PMS.
  4. Back - Roll the person with at least three people. With one person on Cspine and doing the call and count (they're the one who should be ready!). Look for bruising or pooling of blood.
Posted by Anorexia Verbosa at Saturday, June 04, 2011 No comments:
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Labels: first aid

Emergency response: Assessing the patient

This is the second in a series of articles on what to do when you encounter an injured person and you want to help them.

After you have introduced yourself and asked the right questions, you can start assessing the patient.

Look for the following:
  • Signs and symptoms
    Signs are things you can see; symptoms are what they tell you.
  • Note: You don't really demand, "What are your signs and symptoms?" Instead, observe. Don't get lost with medical history.
  • Allergies
    Even when people say they haven't ingested their allergen, don't discount it, because sometimes things are accidentally mixed in. 
  • Manage their airway, keep them sitting up, keep them relaxed so their heart rate doesn't go up.
  • Check vital signs.
  • Do head-to-toe-assessment.
  • Ask assessment questions. 
When checking for vital signs periodically, so you can track how it is changing across time. Do the the following. 
  • Check for respiration every 12-20 minutes. The pulse should be within 60-90 per minute, unless they were just exerting effort. 
  • Check for blood pressure every 15 minutes, but every five minutes for unstable patients.  The pressure should be 120/80 systolic over diastolic. 
  • Check for skin signs. It should be pink, warm, and dry. 

    Posted by Anorexia Verbosa at Saturday, June 04, 2011 No comments:
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    Labels: first aid

    Emergency response: Asking the patient

    This is second in a series of articles on what to do when you encounter an injured person and you want to help them.

    After you have introduced yourself and asked the right questions, you can start asking more detailed questions.

    Ask the following questions:
    • Medications
      What they take? When was the last time they took it? Do they want someone to go get it for them?
    • Past
    • - Last oral intake. Ask for everything, not just meals. - Events. What lead up to the action. Even though ou asked AO, it's worth asking a second time, because sometimes more details. 



    If in pain, ask the following questions:
    • Onset. Ask about events leading up to the injury or trauma. 
    • Provocation. "What makes your pain better or worse?" Ask both ends, not just one.
    • Quality. "Describe your pain with adjectives." But don't suggest adjectives, they'll say yes to everything
    • Radiation. "Where do you hurt? Where else?" Sometimes, patients tell you the most painful one and forget the others. Intensity of pain does not indicate severity. Don't ask, "Do you hurt anywhere else?
    • Severity. Ask for an intensity of 1-10. 10 is the worst pain you can imagine. Don't just hear what they say, but also how they say. Sometimes they wanna act macho.
    For the next article in this series, see Assessing the Patient.
    Posted by Anorexia Verbosa at Saturday, June 04, 2011 No comments:
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    Labels: first aid

    Emergency response: Approaching the patient

    This is the first in a series of articles on what to do when you encounter an injured person and you want to help them.

    When you encounter a patient, do the following:
    1. Introduce yourself.  Hi, my name is X and I am part of the Emergency Response Team. 
    2. Get consent for your help. 
    3. Ask what the chief complaint is. 
    4. Ask the A and O questions. This is to to assess how reliable their other answers are
      • Name
      • Place
      • Time of Day
      • Event
    5. Get their medical history.
    6. Check for vital signs. 
    For the next article in this series, see Asking the Patient.
    Posted by Anorexia Verbosa at Saturday, June 04, 2011 No comments:
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    Labels: first aid

    Monday, March 28, 2011

    Dietary supplements

    • Magnesium helps reduce muscle spasms/cramps.
    • Calcium helps tissue healing.
    • Zinc also good when taken with magnesium and calcium.
    • Fish oil helps with brain health.
    • Coenzyme Q10 is the most important enzyme for health: very potent anti-carcinogen, improves heart health, improves energy when taken B-complex vitamins
    • Vitamin D3 (actually a hormone): reduced cancer rate by 30%-68%; improves healing, helps fight virus/bacterial infections when taken in over 2000 RXN.
    • Sunlight causes vitamin D2, which gets converted to D3; the conversion requires vernix on the skin to do the conversion.  
    • Presenter takes 5000 units daily of vitamin D3 from company called Life Extension from Whole Foods.
    Attribution: Ben's notes from the lecture of Dr. Ashkan Jalili, CEO and owner of Santa Monica Wellness Group. 

    Posted by Anorexia Verbosa at Monday, March 28, 2011 1 comment:
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    Labels: diet, nutrition

    Creating a productive work environment.

    Notes taken by Ben on the ergonomics tech talk presented by Dr. Ashkan Jalili, CEO and owner of Santa Monica Wellness Group.  
      • You should be able to put hand on top of monitor without affecting posture
      • ergotron.com: gives you ideal workspace measurements based on your height/weight
      • Full-spectrum florescent light causes much less fatigue than normal florescent light
      • Air conditioning: cool air blowing directly on you increases muscle tension
      • Noise can increase stress and interfere with concentration without you noticing
      • Breathing matters; 40% of fuel for brain is oxygen--much more important than glucose--but we get too much sugar due to cravings caused by cortisol
      • His office in Santa Monica does 1.5 hour neurological exam to check right vs. left brain function, etc
      Posted by Anorexia Verbosa at Monday, March 28, 2011 No comments:
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      Labels: health, workplace

      Sunday, March 20, 2011

      Keeping your indoor air clean with houseplants

      From the Wall Street Journal

      A growing body of global research is showing plants can reduce dust particles and contaminants, such as formaldehyde and benzene, that come from cigarette smoke, paint, furniture, building materials and other sources.

      Six or more plants in a 1,200- to 1,500-square-foot house could achieve noteworthy contaminant reductions.

      The hardest working filtering plants include:
      • English Ivy
      • Mother-in-Law's Tongue
      • Weeping Fig
      • Peace Lily
      • Devil's Ivy
      • Flamingo Flower
      • Janet Craig
      • Asparagus Fern

      Posted by Anorexia Verbosa at Sunday, March 20, 2011 No comments:
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      Labels: garden, health, home, plants

      A superhero scrubs the air: the mighty houseplant

      Reprinted form Wall Street Journal.

      The humble houseplant is on the attack. Building on NASA experiments for air purification in space, scientists are pinpointing plant species—from the peace lily to the asparagus fern—that are particularly skillful at cleaning indoor air of pollutants that can cause a range of health problems.

      A growing body of research suggests the humble houseplant boasts significant powers to clean the air in homes and other buildings of common toxins such as formaldehyde, ammonia & benzene. Wendy Bounds explains.

      A growing body of global research is showing plants can reduce dust particles and contaminants, such as formaldehyde and benzene, that come from cigarette smoke, paint, furniture, building materials and other sources. Big growers such as Costa Farms, based in Goulds, Fla., and retailers Lowe's and Home Depot now sell plants with tags promoting their air-cleaning abilities.

      "The advantage of plants is you can sometimes solve your problem with $100 of plants or propagate your own," says Stanley J. Kays, a horticulture professor at the University of Georgia, which is spearheading plant research with scientists in South Korea. In addition to studying existing plants, researchers there are trying to see if certain species could be bred to create super-efficient air cleaners.

      Interest in plants as air purifiers—what's called "phytoremediation"—comes amid mounting concerns about the quality of indoor air. People spend more than 90% of their time inside, where levels of a dozen common organic pollutants can be two to five times higher than outside, according to the Environmental Protection Agency. Associated health problems range from headaches and asthma to respiratory diseases and cancer. The agency says it is particularly concerned about air quality in homes that have taken steps to be more energy-efficient by adding insulation and other weatherization techniques.

      That said, plants aren't yet recognized as a mainstream air-filtration tool. The EPA says "there is currently no evidence … that a reasonable number of houseplants can remove significant quantities of pollutants in homes and offices." The U.S. Green Building Council, which certifies buildings based on environmental standards, says while "using plants to help clean air is a great strategy…we've had difficulty quantifying the results."

      That could be changing. Studies conducted over the past five years by the University of Technology, Sydney found that small groups of the Janet Craig and Sweet Chico plants placed in offices with high airborne concentrations of volatile organic compounds consistently reduced total VOC levels by up to 75%. Reductions to negligible levels were maintained over the course of five- to 12-week periods studied. "Potted plants can provide an efficient, self-regulating, low-cost, sustainable bioremediation system for indoor air pollution," researchers concluded.

      In another study at Washington State University, dust was reduced as much as 20% when a number of plants were placed around the perimeter of computer lab and small office for one week.

      Margaret Burchett, a professor who led the Sydney studies, estimates that six or more plants in a 1,200- to 1,500-square-foot house could achieve noteworthy contaminant reductions. At work, "if you have a couple of nice plants sitting on your desk, it will help purify the air you breathe," says Bill Wolverton, author of the new book "Plants: Why You Can't Live Without Them," and one of the NASA scientists who studied plants.

      Indoor-air pollutants come in two primary forms: particle pollution, such as dust, pollen, animal dander and smoke, and gaseous pollutants such as VOCs that are emitted from sources such as building materials, dry-cleaned clothing and aerosol sprays.

      Plants clean the air, researchers say, primarily by absorbing pollution through small leaf pores called stomata, and via microorganisms living in the potting soil or medium that metabolize contaminants. Scientists believe plants can begin removing pollution the moment they're placed in a room and can be particularly useful in spaces where there's little outside ventilation.

      Pinpointing specific air quality problems can be tricky. Do-it-yourself kits and environmental companies can conduct air-quality tests at consumers' homes. But interpretation of the results can be confusing because there's no universal national standard for acceptable levels of many VOCs, according to the EPA.

      As for remedies, ventilation often works best, but not every climate is suitable for open windows and doors. Mechanical ventilation units that remove stale air from a home and provide fresh outdoor air can cost $600 to upwards of $2,500, not including installation. Indoor air-cleaning devices using HEPA and activated carbon or ultraviolet-light technology have some limitations and may require filter changes.

      That's why researchers see opportunity for indoor plants, which are inexpensive and relatively easy to find and maintain. In 2009, UGA scientists identified five "super ornamentals"—plants that showed high rates of contaminant removal when exposed in gas-tight glass jars to common household VOCs, such as benzene (present in cigarette smoke) and toluene (emitted from paints and varnishes). They are: the purple waffle plant, English ivy, asparagus fern, purple heart plant, variegated wax plant.

      Kendrick Brinson/LUCEO for The Wall Street Journal"
      At the University of Georgia's campus in Griffin, Ga., professors Bodie Pennisi, right, and Mussie Habteselassie, look at a microorganism in the soil of an asparagus fern that metabolizes benzene.

      Kendrick Brinson/LUCEO for The Wall Street Journal"
      Plants are studied in a lab at the university.

      UGA's Dr. Kays and his colleagues aim to broaden their findings by developing a simple test kit homeowners can use to check for VOCs, as well as an expanded list of plants and their associated pollution-fighting abilities. The university also sees a potential market for enhanced potting soil and other media.

      "I envision this research helping producers enrich plants' soil with microorganisms that are optimized to metabolize, say, five bad VOCs," says Bodie Pennisi, a UGA associate professor.

      Plants were sidelined as minimalist architecture prevailed in recent years, says Mike Lewis, president of the not-for-profit Green Plants for Green Buildings advocacy group. "Now when you talk to architects and designers, they want plants back."

      When designing the new Henry Ford West Bloomfield Hospital in Michigan, the hospital's CEO Gerard van Grinsven says he placed $150,000 of live plants in the atria of the facility. "The plants are doing what they are supposed to do—produce oxygen and filtering all these bad elements from our environment," Mr. van Grinsven says.

      International plant grower Costa Farms LLC, has spent more than $1 million in the past two years on its "O2 for You" marketing campaign touting plants' air-purifying abilities. In its Michigan store, Planterra Corp. touts plants as "low-maintenance air cleaners."

      Dr. Wolverton, who continued his plant research after leaving NASA, has helped develop a $199 planter dubbed the "Plant Air Purifier," which uses an electric fan and activated carbon in a ceramic growing medium (no soil) to filter and trap pollutants around plants' roots more efficiently so microbes can metabolize them. It goes on sale in April. A similar product, the Andrea Air Filter, was co-developed by a Harvard University professor and has sold 8,000 units since its launch two years ago.

      Norman Ankers, a 54-year-old trial lawyer in Beverly Hills, Mich., says he and his wife Janet have filled their 5,000-square-foot home with plants, such as ferns and orchids. "We don't pretend to understand the complex chemistry of it all," Mr. Ankers says. "But having something that's a cleaning agent or filter is an extra benefit."

      Write to Gwendolyn Bounds at wendy.bounds@wsj.com
      Posted by Anorexia Verbosa at Sunday, March 20, 2011 No comments:
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      Labels: garden, health, home, household

      Tuesday, March 15, 2011

      Preparing for a presentation

      Reprinted with permission from Marcin Wichary.

      Marketing
      · design/print/put up posters
      · buzz/tweet a teaser a couple of days before (with some teaser slides or poster or a site URL?)
      · buzz/tweet early the same day
      · buy goodies to give away

      Presentation content
      · prepare extra slides to show for Q&A/keep slides you cut
      · prepare an “attract mode” slide/animation to be shown as people come in
      · …and/or music
      · # tag on the first slide, contact + URL on the last slide if necessary
      · run through PR if external

      Presentation mechanics
      · test without Internet access
      · back up to an SD card
      · put up on a public server (as a personal backup)

      Check out the room beforehand
      · attend a different talk if possible, get a sense of geography and acoustics
      · move presentation content to the top of the slides/increase font size if limited visibility
      · adjust presentation colours for the projector’s colour space and room lighting
      · request wireless/lavalier mikes if you want to

      Prepare notebook
      · charge
      · kill all the browsers and software etc.
      · perform or kill software updates so they don’t bother you later
      · clean up the desktop
      · set up a nice wallpaper (make sure to set it up connected to a projector)
      · create an easily accessible shortcut to your presentation (if you need to restart midflight)
      · turn off display sleep, screensaver, etc.
      · put the browser in full screen mode

      Prepare your remote
      · charge
      · put into airplane mode
      · connect to wi-fi, set up wi-fi password, set up auto-connect, forget other wi-fi networks
      · enable orientation lock
      · turn off sleep settings

      Things to bring with you
      · notebook 
      · VGA or DVI dongle + cable extender if necessary
      · charger
      · any remotes
      · any giveaways

      Room
      · set up projector aspect ratio (so that your pixels are square)
      · adjust color correction on the projector or on the computer (check blacks and whites)
      · check sound level on your PC
      · set up mikes/lavaliers
      Posted by Anorexia Verbosa at Tuesday, March 15, 2011 No comments:
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