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| 1324036729
| 9781324036722
| 1324036729
| 4.42
| 24,191
| Apr 27, 2023
| Jun 27, 2023
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it was amazing
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May 09, 2024
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Jul 09, 2024
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| 1524744271
| 9781524744274
| 1524744271
| 3.69
| 1,503
| Apr 14, 2020
| Apr 14, 2020
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liked it
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This is a book about chemistry. It is a book about how science is done. It is a book about humor--I would say, mostly a big attempt at humor. I apprec
This is a book about chemistry. It is a book about how science is done. It is a book about humor--I would say, mostly a big attempt at humor. I appreciate some humor in a science book--but rarely do I find a book like this one, where humor seems to be more important than the supposed subject of the book. For example, he writes,"You have to see the best in people, but you also have to be kind of an asshole. Don't worry, it's really fun."While the subject matter in the book is excellent, and the author, George Zaidan, has excellent qualifications as a chemist, I would have preferred a book that did not try so hard to be funny. Nevertheless, the book covers a lot of fascinating topics; How bad are processed foods? Is coffee good or bad for you? Is sunscreen safe? I learned a lot; what follows in this review is a summary of some of the most gripping topics. Dry foods and spices are almost devoid of water, so they are inhospitable to bacteria and spoilage. Honey is almost devoid of water (15%), so it also lasts a long time before spoiling. In fact, historically honey has been used as a preservative. The residual water in honey is attached to sugars, so it is not available to microbes. There is considerable discussion of the distinctions between unprocessed, processed, and ultra-processed foods. The distinctions are not sharp. For example, honey is highly processed--but by bees, not by humans. It is difficult to assign a level of processing. The number of ingredients in a food is not a good method for evaluating the level of processing, or the healthiness or safety of a food. Zaidan does an excellent job of explaining the two meanings of the word "theory". There is a popular meaning, where any wild idea that someone thinks up as an explanation is called a "theory". And then there is the opposite meaning, used in science, where in order to be called a theory there must be a preponderance of observational evidence built up over a period of time. Zaiden discusses whether e-cigarettes are "safer" than regular cigarettes. Proponents of e-cigarettes and vaping like to point out that they contain far fewer harmful ingredients. However, the number of harmful ingredients in a product is not correlated with a harmful effect. For example, a single chemical--like cyanide or formaldehyde--can be deadlier than lettuce, which has thousands of chemicals. So, instead of comparing the relative safety of e-cigarettes with regular cigarettes, they should be compared with the safety of breathing fresh air. The book goes into detail about the efficiency of sunscreen--it is quite efficient--and its side effects. The book also discusses the gross mistakes made in the original study of the Mediterranean diet. Quite a large part of the book is about science itself, and the multiple potholes that get in the way of good nutritional epidemiology. For example, there is an excellent discussion of the perils of statistical associations, commonly known as "p-hacking." Other potholes have to do with people's poor memory in observational studies, and confounding associations. Small increases or decreases in risk are not reliable, because of hundreds of associated variables. The book concludes that ultra-processed foods have not yet been proven to be an important cause of obesity and diabetes. It may be a contributing factor, but it is not known yet. One cannot yet make a reliable quantitative risk assessment of eating ultra-processed foods. However, one might be wise to avoid ultra-processed foods; it's better to be safe than sorry. The book discusses life expectancy, and what can be done to extend your life. Statistically, in order to extend your life expectancy by three years, you need to do all three of these things: 1) Lose 5 BMI units 2) Cut back from 20 to 10 cigarettes per day (but what if you are already not a smoker?) 3) Increase physical activity from 2 to 4 hours per week. The book gives some generally applicable advice: 1) Ignore most news about food and health, with the exception of notices about contamination 2) Don't smoke. 3) Be physically active 4) Eat healthy The book closes with a hilarious analysis of experiments where people outside of a hospital were given the first names of otherwise anonymous patients, and were asked to pray for them. Yes, praying actually helped. But it probably was not statistically significant. There may have been a small correlation between prayers and surgery outcomes--but what is the causal mechanism? Quite a fun analysis! ...more |
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Mar 16, 2022
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Mar 20, 2022
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Hardcover
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| 0981914608
| 9780981914602
| 0981914608
| 3.99
| 780
| 2008
| May 15, 2010
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it was amazing
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According to the CDC, 42.5% of Americans are obese, and an additional 30% are overweight. Being overweight has some really bad effects on one's health
According to the CDC, 42.5% of Americans are obese, and an additional 30% are overweight. Being overweight has some really bad effects on one's health in a number of ways; some consequences are obvious, like energy level, stamina, and attractiveness. Other consequences are not so obvious, until they pop up; high blood pressure, some forms of cancer, Type 2 diabetes, cardiovascular disease, sleep apnea, and a host of other issues. My wife is a health coach, and she began treating people with a system that is guided by this book. I was overweight, and I must say--the program really works! There are hundreds of diets on the market, but this program is known to work--to help one lose weight--and more importantly, tokeep the weight off, over the long haul.That's where this book comes in; it helps teach you new habits that can sustain your weight loss without being a "dieting yo-yo". This just has to be repeated from the book:Lifestyle is more important to health than medicine. We tend to use medicine to treat symptoms that result from poor lifestyle choices. This book describes the motivation behind the typical dieting yo-yo pattern. The book retrains your thinking. Instead of thinking about the threatening consequences of being overweight, a more effective mindset is to think about what you gain by choosing health. "Lasting motivation comes from focusing on what you want to gain and not what you want to lose." It is the "difference between a problem-oriented motivation and an outcome-oriented motivation." Recent research shows that most new habits take an average of 66 days to install. These habits are gained by (1) installation of microhabits, and (2) getting help from a coach. One of the foundations of this program is to spread one's meals throughout the day. The program requires spreading calories out in small meals throughout the day. Experiments show that by doing this, you can lose more weight, because blood sugar doesn't go on a roller coaster ride. Experiments also show that after a couple of weeks on this program, people who eat every few hours reduced their blood cholesterol by 15% and blood insuin by about 28%. This is important because insulin plays a key role in fat metabolism, inflammation, and progression to metabolic syndrome. Small amounts of food spread throughout the day is better than the same amount concentrated in three meals. Eating smaller, low-glycemic meals helps turn off insulin, and promotes weight loss. The program emphasizes low-glycemic foods. Modern wheat contains a protein found in wheat gluten called gliaden. It binds into the brain's opiate receptors and increases the appetite. So, avoiding wheat is a key element of this program. After losing weight, one progresses through a 4-week transition program, followed by a carefully-balanced maintenance. There is plenty of advice about sleep, exercise, nutrition supplements, stress, and life fulfillment. The last stage of the program deals with longevity, and how to live longer, healthier. I personally have been following this program with great success. I have losta lotof weight, and I don't get hungry. I have more energy, my snoring has subsided, and I am lighter on my feet. Best of all; I am no longer getting ravenously hungry between meals. I can feel that my blood sugar stays on a more even keel. If you would like more information about getting onto this very special program, please contact me; I know a fantastic health coach! ...more |
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Jan 05, 2022
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Jan 20, 2022
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Paperback
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| 0981914659
| 9780981914657
| 0981914659
| 3.84
| 140
| unknown
| Aug 01, 2019
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really liked it
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This is a companion book to Dr. Anderson'sDr. A's Habits of Health: The path to permanent Weight Control and Optimal Health.I would call this a work
This is a companion book to Dr. Anderson'sDr. A's Habits of Health: The path to permanent Weight Control and Optimal Health.I would call this a workbook, in which you, the reader, are supposed to fill in much of the content by answering questions along the way. The purpose of this book is to help you progress on a journey toward optimal health and wellbeing. While the book initially looks intimidating at a hefty 543 pages, it is really fast-going. Many of the pages are blank or nearly blank. Many figures and schematics are used to illustrate the concepts. The book is divided into 26 elements, each of which is focused on a narrow topic about your journey toward health. The beginning elements are about figuring out what your goals are; what do you want to accomplish, and why. How important are your goals, and what are the key steps to achieving them. Self-awareness is a key element for installing habits of a healthy mind. Taking responsibility for your behavior and the results is a key step. When we place blame on others, we give away our power and surrender control."When we decide we are the dominant force in our lives, we are taking back our power and our responsibility, and the cause lies inside ourselves."I particularly like this quote:"Most people play the victim and wonder why life is happening to them."The main idea is to make good choices, and to avoid the need for willpower. There is plenty of advice here about healthy foods for losing weight. The emphasis is clearly on foods with low glycemic index, that do not rapidly raise your blood sugar level. Foods with refined sugar and flour are clearly avoided. Also, a number of beverages are avoided, such as fruit juices, sodas, energy drinks, sports drinks, and alcohol. Here, the idea is to avoid metabolic switches that stimulate insulin, which prevents leptin from signaling satiety. Avoiding sugar and flour will help to stop the wild surges in dopamine. These surges create cravings leading to addiction and loss of control. While meat and fish are OK in this life plan, the author's favorite source of protein is soybeans, which contain twice as much protein as other legumes. I recommend this book to those who are interested in losing weight and keeping it off. The program works--I know because I see the evidence in myself and in others. My wife is a health coach, and she sees incredible success in her clients who have joined this program. It works. ...more |
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1
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Feb 2022
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Feb 23, 2022
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Oct 06, 2021
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Paperback
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| 0385544928
| 9780385544924
| 0385544928
| 3.84
| 1,279
| Dec 29, 2020
| Dec 29, 2020
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really liked it
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This is a fascinating book about thesciencebehind ageing. The book takes a comprehensive look at research into the reasons why we age. I was particu
This is a fascinating book about thesciencebehind ageing. The book takes a comprehensive look at research into the reasons why we age. I was particularly struck by how optimistic the author is, thatsome daythe secrets of anti-ageing will be understood and ageing will be a thing of the past. It won't happen overnight. Right now, science is finding certain approaches to extend life--and more importantly, to extendhealthylife. As each year passes, perhaps a few hours or days can be added to the average extent of life. At some point, each year will be accompanied by enough scientific advances to advance the average extent of life by a year--and the people alive at that time will essentially become ageless. But this won't happen anytime soon. The reason is that ageing is a complex process. If one cause of ageing is discovered and bypassed, then a new cause will crop up. For example, in prehistorical times, cancer was rare--people did not live long enough for cancer to develop. The DNA in every cell incurs hundreds or thousands of mutations. Most of these mutations are not problematic. But those mutations that are a problem accumulate over the years, and eventually can contribute to cancer. One way to fight cancer is to shorten the affected telomeres in the cells' DNA. But this is exactly what would be detrimental to the extent of life. There seems to be a delicate balance between long telomeres contributing to old age, and short telomeres which help to combat cancer. Only a single chapter at the end of the book describes concrete measures we can take to extend our lives. And--you can guess what those measures are. They are not secrets. And, from my other reading about the so-called "blue zones", I wonder why the social connections are not highlighted among those measures. I did not read this book--I listened to the audiobook, narrated by the author. This was a mistake. The author's voice is pleasant, with a British accent. But his diction is unclear, and the audio engineering is not up to par. I found it difficult to understand some sentences. I found myself rewinding a bit from time to time, to try to understand some of the words. (English is my native language.) So while I definitely recommend this book, I would not recommend the audiobook. ...more |
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Sep 10, 2021
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Sep 19, 2021
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Hardcover
| ||||||||||||||
| 1538714620
| 9781538714621
| 1538714620
| 4.01
| 3,743
| Mar 19, 2019
| Mar 19, 2019
|
really liked it
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As the Greek physician Hippocrates said, "Let food be thy medicine, and let medicine be thy food." Dr. William Li argues much the same, in a well-rese
As the Greek physician Hippocrates said, "Let food be thy medicine, and let medicine be thy food." Dr. William Li argues much the same, in a well-researched and well-written book about how foods can prevent and sometimes cure disease. All of Dr. Li's recommendations are backed by scientific studies. What is different about this book, than others, is how he introduces the body's five disease defense systems; then he goes through each system, and recounts the research that shows which foods are specifically helpful. Then he lists all of the foods that help each defense system. The five disease defense systems are: 1) Angiogenesis; the process that forms blood vessels. It is a balancing act, as you need blood vessels to grow, especially in damaged areas. But too much blood vessel growth can contribute to cancer. 2) Regeneration; stem cells are needed to maintain, repair, and regenerate our bodies. 3) Microbiome; Bacteria in our bodies control the immune system, produce hormones, and influence angiogenesis. 4) DNA protection; defense against solar radiation, chemicals, stress, poor diet, and lack of sleep. 5) Immunity; Influenced by our guts, and helps to wipe out cancer. Drugs can target specific diseases, but always come with potential side effects; drugs are never about balance. However, dietary factors lack destructive power. Foods can help keep the body's angiogenesis in balance. As an example, the book lists anti-angiogenic foods that help keep blood vessels from over-growing, thus helping to keep cancer in check: Broccoli, kale, fruits with pits, apples, berries, tea, red wine, tree nuts and beans, barley and seeds. Dr. Li writes that soy is also helpful. He writes that it is an urban legend that women should avoid soy. Studies show that soy helps protect against cancer, regardless of whether a woman's estrogen receptor is positive or negative. Tomatoes contain useful bioactives, and are better after cooking, which makes the lycopene easier to absorb. Dr. Li also lists foods that can be harmful. Diets that impair the growth of stem cells include high-fat diets, high-salt diets, and high-sugar diets. On the other hand, cancer stem cells can be killed with green tea, purple potatoes, walnuts, and extra-virgin olive oil. Cancer stem cells can also be suppressed by bioactives found in celery, oregano, thyme, capers, apples, peppers, red wine, grapes, peanuts, pistachios, dark chocolate, and cranberries. Dr. Li also describes how many fermented food help to increase the diversity of your gut microbiome. He argues that the guiding principles for keeping your gut microbiome healthy are: 1) dietary fiber from whole food, 2) less animal protein, 3) fresh whole foods, less processed foods. But I don't quite understand this; if less animal protein is good for you gut, then why eat any animal protein at all? In fact, he argues that seafood and Pacific oysters are helpful for triggering epigenetic changes that help repair damaged DNA. The last portion of the book describes what Dr. Li calls a 5x5x5 framework for eating to beat disease. It is primarily a plant-based diet, but includes certain seafood, dark chicken meat, cheeses and yogurt. Hmmm... I am not quite in agreement here. I this this topic is better researched by Dr. Greger'sHow Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.I think that Dr. Greger's approach to interpreting scientific research is better, as he looks at the research more critically and carefully. Nevertheless, this is a good book that describes in some detail, the research that describes the link between foods and the disease defense mechanisms. He summarizes the research for each food-defense mechanism. So, if you like reading about this research, then this is the book for you. ...more |
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Apr 06, 2021
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Apr 07, 2021
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Hardcover
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| 1594205140
| 9781594205149
| 1594205140
| 3.92
| 4,432
| Sep 25, 2018
| Sep 25, 2018
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it was amazing
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This is an amazing book about Dr. Harvey Wiley, a chemist in the Department of Agriculture at the turn of the century. He worked tirelessly to keep fo
This is an amazing book about Dr. Harvey Wiley, a chemist in the Department of Agriculture at the turn of the century. He worked tirelessly to keep food and beverages safe for consumption. A hundred years ago, adulterated food products were very common. Unhealthful--or even poisonous--additives stretched the volume of foods, making them devoid of nutrition, and even harmful. Sometimes the additives were employed to stretch the apparent volume of products. Sometimes the additives were used to prolong shelf life. Sometimes the foods were deliberately mislabeled, to trick consumers. And, some foods were processed under very unsanitary conditions. It was a very big problem. And it could be argued that the problem still exists. While Theodore Roosevelt was president, the first law was passed, aimed at these problems. The Pure Food and Drug Act of 1906 was passed was passed, to help ameliorate these problems. However, the law did not, by itself, fix any problems. The Department of Agriculture was still in bed with food manufacturers. And, there was no proof that food additives or adulterants were dangerous to health. And, in order to prohibit a manufacturer from adding a chemical to foods, it was necessary to first prove that the chemical was dangerous to health. Harvey Wiley, the head of the chemistry division at the Department of Agriculture, was the leading proponent of food safety and honesty in labeling. He formed what was known as the "Poison Squad". He had some rooms in the basement fixed up like a restaurant. He invited healthy civil servants to be served free meals there. Participants were admonished to eat breakfast, lunch and dinner at this location, and to eatnothingat any other location. Of course, free meals were a big attraction, but they realized that they would be participating in nutrition experiments. The cooks added different concentrations of food additives, with the purpose of determining who would get sick. These experiments showed that certain food additives were clearly dangerous, and therefore prohibited from use. Wiley's efforts at upholding the safety of foods made him a nationwide hero in the eyes of women. He had to constantly battle against the Secretary of Agriculture, who very frequently sided with food producers instead of siding with food safety. But Wiley's popularity made it difficult to fire him, although firing was attempted several times. This book is about the courage of this man who stood for food safety and honesty, above all else. It was an enjoyable read, engaging, and full of surprises. But, I didn't read this book--I listened to the audiobook. It is narrated very nicely by Kirsten Potter. I listened to the book while taking long walks from Arlington to Theodore Roosevelt Island. And the most amazing experience occurred while listening to the discussions between Harvey Wiley and Theodore Roosevelt, while viewing the super-sized statue of Theodore Roosevelt! The central circle on the island is ornamented by Roosevelt's statue and chiseled quotes by Roosevelt that show how progressive he was for his times. What a treat! ...more |
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Aug 16, 2020
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Aug 22, 2020
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Hardcover
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| 0316380105
| 9780316380102
| 0316380105
| 4.00
| 8,643
| Apr 28, 2015
| Apr 28, 2015
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did not like it
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This book emphasizes a few very important points, about the importance of our microbiome to our health. The book presents lots of evidence that our mi
This book emphasizes a few very important points, about the importance of our microbiome to our health. The book presents lots of evidence that our microbiome--the microbes in our gut--serve important roles in our overall health and also to our brain health. Some brain dysfunctions may be due to problems with the microbes in our gut. So, the book has some good recommendations for improving our microbiome. Pre-biotics, probiotics, and fermented foods might all useful for this purpose. Even better, the book also has some good advice about avoiding sugars and bread, and the benefits from intermittent fasting. It's the last part of the book that completely floored me. Dr. Perlmutter gives lots of ideas about healthy foods. These include steak, corned beef, eggs, butter, salmon, wine, "good fats",... the list goes on. I am sickened that people believe that this is good nutritional advice. Dr. Perlmutter may be a Fellow of the American College of Nutrition, but this book shows how utterly useless that organization must be. Stay away from this book. There are much better sources of information out there. ...more |
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not set
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Aug 03, 2019
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Apr 27, 2019
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Hardcover
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| 1455587966
| 9781455587964
| B01F1UD66S
| 3.77
| 5,383
| Jan 03, 2017
| Jan 03, 2017
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liked it
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The new field of telomere research is fascinating. Telomeres obviously have a big effect on our lives and on our aging. Elizabeth Blackburn is a co-di
The new field of telomere research is fascinating. Telomeres obviously have a big effect on our lives and on our aging. Elizabeth Blackburn is a co-discoverer of telomerase, an enzyme that helps to replenish telomeres. For this discovery, she won the Nobel Prize in physiology. She well deserves that prize. I generally enjoy reading science books when the author is a researcher in the field. And, since Elizabeth Blackburn is a leading scientist in the field of telomeres, I thought this would be a superb book. It is a very good book, but I did not care much for its self-help aspects. Some research has shown that chronic stress helps to decrease the length of telomeres, leading to more rapid aging. This book makes a big, big deal out of this finding. The book presents quizzes to the reader, to help determine the role of stress in one's life. There is lots of advice given, about how to cope and manage stress. Nevertheless, this is a very controversial area. For example, themetastudy about perceived stress and telomere lengthfound that the correlation, while statistically significant, is very small. So, one of the major themes in the book is very much a questionable hypothesis. The book comes off feeling more like a self-help book--recommending all the lifestyle changes that you can read about in many other places--instead of a comprehensive look at the scientific field of telomere and telomerase research. Frankly, much of the book bored me. ...more |
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not set
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Jan 02, 2019
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Jan 08, 2019
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Kindle Edition
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| 1455512192
| 9781455512195
| 1455512192
| 4.04
| 1,179
| Jan 01, 2013
| Feb 19, 2013
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it was amazing
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This is a wonderful book about how to help your brain. These are the concrete steps that will help improve the health of your brain, and reduce the ri
This is a wonderful book about how to help your brain. These are the concrete steps that will help improve the health of your brain, and reduce the risk of certain debilitating diseases. Most notably, Alzheimer's disease is the most dreadful. Dr. Neal Barnard goes through all of the ideas that people have advanced for avoiding Alzheimer's disease. He focuses on the lifestyle approaches that might really help. Some commonly held ideas have no scientific evidence, but do have some anecdotal support. Barnard clearly states which ideas are speculative, and which are backed by hard evidence. For example, dairy products and meats can have deleterious effects on memory, and the effects of saturated fats on the risk of developing dementia. Omega-3 fat supplements have been shown to be no better than a placebo in forestalling memory loss. Fish oil also has no benefit. In the so-called blue zones, even in Okinawa and Sardinia where people commonly live to 100, fish is not a big part of the diet. The Mediterranean diet is better than the Standard American Diet (SAD), but its helpfulness in reducing the risk of Alzheimer's is not conclusive. Some metals, when ingested in excess, can also lead to brain issues. Metals like copper, iron, and zinc are all needed in small quantities. They are absorbed from both plant food and animal food. But when absorbed from plants the absorption is self-regulating, unlike animal sources. Too much absorbed metals are harmful to the brain. People following plant-based diets keep their iron levels in a healthy range. They don't experience anemia, but unlike meat-eaters, they do not accumulate excess iron. The role of aluminum in Alzheimer's is controversial. But, Dr. Barnard maintains that it is best to play it safe. He advances a number of recommendations on how to minimize aluminum intake. Interestingly, donating blood is the fastest way to remove excessive iron from one's body. The book goes into some detail about how exercise can help your brain. Dr. Barnard not only recounts some of the research into the benefits of exercise, but also describes the mechanisms ofhowexercise works to improve brain function, from a chemical and genetic point of view. I have personally attended many seminars given by Dr. Barnard. He is a true authority on these subjects. He has devoted his professional life to researching the effects of lifestyle changes on health. He never comes off as preachy. He states the facts, and allows people to make up their own minds. I recommend this book to anyone who has a brain, and wishes to protect it. ...more |
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not set
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Jun 13, 2017
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Jun 25, 2017
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Hardcover
| ||||||||||||||
| 1937856801
| 9781937856809
| 1937856801
| 3.76
| 684
| Jan 01, 2013
| Jun 11, 2013
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it was amazing
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This is a brilliant book about how many chronic diseases can be treated through food, rather than through medicine. Pamela Popper is a naturalist, an
This is a brilliant book about how many chronic diseases can be treated through food, rather than through medicine. Pamela Popper is a naturalist, an expert on nutrition, and founder of Wellness Forum Health. She and her coauthor, Glen Merzer, wrote a book in a conversational style. It is written like a transcript of a formal interview. This conversational style helped to engage me; instead of feeling link merely a passive reader, I felt like I was there in the room with these two very thoughtful people. Diseases like heart disease, dementia, diabetes, and obesity are usually treated in Western medicine using pills and often with invasive procedures and surgery. The authors claim that this is rarely necessary. A truly healthy diet may not be a 100% cure-all, but it can go very far in reducing these diseases. Popper advocates a food pyramid consisting of beans, rice, corn, and potatoes at the bottom, steamed and raw vegetables and big salads next, and fruits at the top. While a diet strictly of fruits and vegetables works for a short while, but in the long run does not supply enough calories. Starch must be a staple of the diet. This is exactly the message of the book by Dr. John McDougall,The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!.I loved this quote from Popper, When people tell me carbohydrates are fattening, I tell them 'You know, two billion Asians never got that memo.'The medical establishment often downplays the role of diet in maintaining health, because they don't see results from the "minimal half-assed dietary changes" they usually recommend. The most self-destructive nutritional habit of Americans is consuming milk products. Mil increases the production of IGF-1 (Insulin-like Growth Factor) which helps a calf to grow to several hundred pounds in a short period of time. IGF-1 is a powerful promoter of cancer in humans. The single best thing you can do for your health is to cut out dairy. There is no upside in dairy. While milk contains calcium, the net result of consuming milk is to deplete, not to add, calcium to your body. Dairy is linked to asthma, allergies, chronic constipation, ear infections, MS, autoimmune diseases, breast cancer, prostate cancer, and even to osteoporosis. A genetically susceptible child consuming dairy is more likely to develop juvenile diabetes than a smoker to develop lung cancer. Popper recommends that we stop subsidizing the meat and dairy industries, allow the price of cheeseburger to skyrocket; this will improve health more than Obamacare ever could. The government cannot end the public health crisis. People have to take their health into their own hands. And the second worst habit is drinking calories. Sodas and even fruit juice contain a lot of sugar, but little in the way of nutritional value. About 90% of Americans think they are eating a healthy diet. They are totally wrong about this. Popper recommends a diet consisting of up to 10% protein, less than 15% fat, and the remainder should be unprocessed carbohydrates. There is a lot of discussion about how Western medicine is often misguided. Doctors treat biomarkers instead of health. It is possible to have great blood work and poor health. Popper mentions the emphasis on high HDL/LDL cholesterol ratio, which is entirely misplaced. If LDL is low, then HDL can also be low. If a doctor tells you that your cholesterol level is 220, he may recommend Lipitor, which will decrease your risk of dying of a heart attack by 1.8%, but with lots of side effects. Instead, you could change your diet, and that will work faster than a drug. Moreover, it will almost entirely reduce the risk of dying of a heart attack. And, without side effects, it will also reduce your risk of dying from diabetes, some forms of cancer, and other diseases. Popper challenges Michael Moore, before he makes any more misguided documentaries about health. She charges him with getting thin and healthy. She recommends going outside the traditional medical channels, as did Bill Clinton with a whole-food plant-based diet. Then Moore will produce a different kind of documentary, one with credibility. Popper is clearly a naturalist. She maintains that annual medical checkups are useless. Most types of scans are worse than useless. The only good use of some types of scans is to scare a patient into improving his diet. The book includes an inset with a couple dozen recipes with delicious-looking color photos. I have never seen vegan recipes presented in such a mouth-watering setting! ...more |
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not set
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Aug 2017
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May 03, 2017
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Hardcover
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| 1250066115
| 9781250066114
| 1250066115
| 4.43
| 52,785
| Dec 08, 2015
| Dec 08, 2015
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it was amazing
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This is an amazing book. I am completely blown over by it. Let me explain. This book is divided into three main parts. In the first part, there are 15 This is an amazing book. I am completely blown over by it. Let me explain. This book is divided into three main parts. In the first part, there are 15 chapters, one for each of the major afflictions that cause people to die. In each of the chapters, Dr. Greger explains the disease or affliction, and then describes the foods that have been found to reduce the risk, prevent, reverse, or cure the disease. The second part of the book devotes chapters to a number of healthy food groups. Dr. Greger explains which chemicals, elements, enzymes, or anti-oxidants are particularly useful for preventing or curing a disease. In each of the first two parts of the book, it seems like every other sentence has a reference to a scientific paper that describes the research and evidence for Dr. Greger's statements. The last third of the book is a listing of all of the references. You cannot fault Dr. Greger for his conclusions, since they are backed up by a tremendous amount of research. Dr. Greger's nutrition recommendation is to eat only whole, plant-based foods. It reduces the risk of all of the top 15 causes of death in the U.S. I wholeheartedly recommend this book to anyone who wants to improve his/her nutrition and health. This is the best book on nutrition that I have ever read (and I have read quite a few!). If you want to stop reading my review here, I won't blame you. I took lots of notes. Here they are. Doctors are not trained in nutrition, and they do not get paid for giving nutrition advice. The California Academy of Family Physicians opposed a California bill to mandate twelve hours of nutrition education for all doctors. In debate, it was whittled down to zero hours. It is believed that the decrease in the length of telomeres in one's chromosomes causes aging. Dr. Greger presents evidence that a healthy lifestyle can increase telomerase activity, and actually grow telomeres in length. It is the quality of food that counts, not quantity. What is a healthy lifestyle? One that uses whole foods, not supplements or one that tries to emphasize a single chemical or nutrient. This book provides plenty of examples of individual nutrients that have proven health benefits--but only when eaten in a whole food, not when isolated in a pill.As an example, antioxidant supplements do not reduce the risk of cancer, but antioxidants found naturally in foods do reduce the risk. Turmeric is an herb found in curry powder and in mustard. It may have remarkable anti-cancer properties. But double-blind studies have not been done; nobody wants to pay for something that cannot be patented. It is true, though, that India suffers much less colorectal cancer, kidney, lung, bladder, and prostate cancer, and melanoma. But the question is whether this is due to turmeric, or that only 7% of the population eats meat regularly? I did not realize that in some respects, poultry is more unhealthy than meat. Eating poultry raises the risk of pancreatic cancer more than red meat! Vegetarians get higher intakes of almost every nutrient calorie for calorie, than meat eaters. Also meat eaters gain more weight, even after adjusting for calories! All calories are not equal, perhaps because vegetarians have a higher resting metabolic rate. Many diabetics can reverse their disease after eating a plant-based diet for sixteen days. They do not have to lose weight or reduce calorie consumption. The difficile superbug infects 250,000 Americans yearly, killing thousands. It used to be thought that it was picked up in hospitals. However, only one third of cases are linked to infected patients. It might instead be due to infected meat. About 42% of meats sold in national chain grocery stores is infected. The U.S. has the highest levels in the world. It is also found in chicken, turkey, and beef, but the highest concentration is in pork. Usually, the difficile bug does not bother people; it lies in the gut without causing harm. But antibiotics can unleash it, and it is deadly. It can survive two hours of cooking at 71 degrees C (the recommended cooking temperature). Hand sanitizers do not help. Antibiotics are found in the urine of meat eaters, even when they have not been taking them. Agribusiness feeds enormous quantities of antibiotics to farm animals. High blood pressure is one of the afflictions that Dr. Greger describes. The so-called DASH diet (Dietary Approaches to Stop Hypertension) was designed specifically to lower blood pressure. It is mostly vegetarian, but allows some meat, in order to make the diet more palatable to non-vegetarians. Dr. Greger mentions that eating a few tablespoons per day of flax seeds induces a very potent blood pressure lowering effect. While moderate drinking can reduce the risk of heart disease, it can also increase the risk of cancer! Dr. Greger has some interesting views on reducing the risk of breast cancer. One could put curtains on your windows to sleep in a dark room. This increases the production of melatonin. Also, he recommends eating more vegetables, cutting out meat, and exercising enough to work up a sweat at least five times per week. Depression is one of the afflictions that are discussed. Coffee reduces depression, but artificial sweeteners increase it! Exercise reduces depression about as well as Zoloft! Some anti-oxidants like lycopene (red pigment found in tomatoes) reduce depression. But they only have this effect when eaten in whole foods, not in supplements. Anti-depressant medicines often work due to a placebo effect. Unpublished studies released by the FDA show that only half of the trials show a benefit to anti-depressants. When published and unpublished studies are combined, there was no clinically significant advantage over placebo sugar pills. The FDA knew this, but shielded the public and physicians from this information. This does not mean that medicines do not work at all. They actually do help the 10% most severely depressed patients. The problem is for the 90% of patients who take pills that don't work, but can have bad side-effects. "Natural antioxidants in food work synergistically; it's the combination of many different compounds working together that tends to protect you, not high doses of single antioxidants found in supplements." For example, a study found that pilots taking more than 500 mg of vitamin C a day causesmoreoxidative DNA damage due to radiation. Pilots who consumed the most vitamin C through fruits and vegetables were protected from radiation-caused DNA damage. Supplement and drug companies fall into the same reductionist trap. They believe that you can isolate a single active ingredient to get the same effect as a whole food. But there may be multiple active ingredients. For example, turmeric may work better than the "active ingredient" curcumin. Research suggests that turmeric works better against a number of cancers than curcumin. By the way, a little black pepper helps you to absorb turmeric tremendously. Cooked turmeric helps protect DNA, while raw turmeric may have better anti-inflammatory effects. Dr. Greger recommends 1/4 teaspoon of turmeric daily. An over-confidence in pills and procedures for disease prevention could be the reason why doctors and patients under-value lifestyle interventions. People rely on drugs to save them. But, studies show that most people would not take these drugs if they understood how little benefit comes from them. In transforming one's lifestyle to a whole, plant-based diet, Dr. Greger urges patients not to go cold turkey permanently. Dr. Greger suggests that patients think of a three-week lifestyle experiment. This is exactly the approach recommended by Dr. Neil Barnard, in his excellent book,21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health.This is another book that I highly recommend. The largest-ever analysis of death and disease was funded by the Bill and Melinda Gates Foundation. Hundreds of scientists concluded in 2010 that the leading cause of death and disability was the American diet, followed by smoking. The worst aspect of our diet, the study found, is not enough fruit. While fruits decrease the risk of Type 2 diabetes, fruit juice increases the risk. Sulfurophane, a compound found only in fresh cruciferous vegetables, has been found to help treat autism! An eighth of a teaspoon of powdered ginger mixed with water works as well as, and as fast as sumatripan (Imitrex) for relieving migraine headaches. Ginger also beats Dramamine for relieving nausea. Smoked, fatty foods are carcinogeric (smoked ham, turkey, BBQ chicken, smoked fish). The book has a very interesting discussion about gluten. Dr. Greger claims that non-celiac gluten sensitivity might actually be a wheat sensitivity for some people. Only 1% of the population has celiac disease, but another 1% has wheat sensitivity. The other 98% of the population are not affected by wheat. A gluten-free diet can actually worsen gut health for people without a sensitivity, due to the overgrowth of harmful bacteria in their intestines. Gluten contains prebiotics that feed "good" bacteria, and may boost immune function. Blueberries and cherries can reduce exercise-induced inflammation which may transfer into faster recovery time. Strenuous exercise leads to free radicals that cause DNA damage. Plant foods reduce the free radicals and counter exercise-induced oxidative stress. ...more |
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Jan 31, 2017
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May 02, 2016
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| 0393065952
| 9780393065954
| 0393065952
| 3.84
| 1,146
| 2009
| Mar 16, 2009
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it was amazing
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I have been a vegetarian for a number of years, and leaning toward being a vegan. That is to say, I try to avoid milk, cheese, and eggs. So, most of t
I have been a vegetarian for a number of years, and leaning toward being a vegan. That is to say, I try to avoid milk, cheese, and eggs. So, most of the ideas in this book are not new to me. Most animals kept in captivity for the purpose of food really do suffer. Immensely. There are no two ways about it. Jeffrey Masson rebuts all of the sayings that meat-eaters use to rationalize their addiction to meat, poultry, and fish. And he makes a every one of the rationalizations sound truly pathetic. There are no good reasons for eating meat; just denials. Masson goes into some depth, about why meat-eaters are in denial. Basically, people just don't want to think about it; the horrendous suffering that animals undergo--all animals that are used for food--is overwhelming. The one surprising thing that Masson writes is that if you want to do the simplest thing that will reduce animal suffering the most, it would be to avoid milk, cheese, and eggs. Masson maintains that the harvesting of dairy products actually causesmoresuffering than the harvesting of meat! He goes into some detail as to why this is; and after understanding the reasoning behind this claim, I would have to agree. Of course, the reasons for being a vegan can go beyond simply the moralistic ideas of preventing suffering. The health advantages are enormous. The reduction of environmental harm is huge, too. I strongly recommend this excellent book to all who really care about the world, about animals, and their own health. ...more |
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Nov 05, 2015
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Nov 07, 2015
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| 0312112459
| 9780312112455
| 0312112459
| 3.95
| 78
| Jun 1983
| Dec 15, 1994
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really liked it
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Michio Kushi wrote this very comprehensive macrobiotic approach to preventing and relieving cancer. Macrobiotics is all about the balancing between yi
Michio Kushi wrote this very comprehensive macrobiotic approach to preventing and relieving cancer. Macrobiotics is all about the balancing between yin and yang foods. Kushi maintains that cancer is preventable, and that it is an indication of a diet that is out of balance. While it is clear to me that food plays a large part in preventing some forms of cancer, can macrobiotics be a significant prevention lifestyle forallforms? I am dubious about this. Kushi devotes a separate section to each of 15 forms of cancer. He modifies the macrobiotic diet slightly for each of these forms. For each of these forms, he describes the frequency in different geographical regions, the structure of the cancer and its cause, scientific medical evidence, diagnosis, dietary recommendations, special drinks and dishes, and his personal experiences with people with the form of cancer. People in Asia who have lived there all their lives, and follow this sort of diet have cancer at much lower rates than in Western countries. This isn't necessarily a genetic correlation; when these Asian people move to the West, they tend to develop cancer as well as other chronic diseases like heart disease and diabetes. My main complaint about this book is this. It is extremely comprehensive and detailed about dietary recommendations. But where is the evidence for all of this detail? Just as an example, why is short-grain brown rice better than long-grain brown rice? Short-grain rice might be better, but where is the evidence? Why are certain types of beans recommended, but not others? Why are certain types of tea, certain types of mushroom, and certain types of vegetables recommended, while others are not, or even discouraged from use? I fear that the main reason for these recommendations is "it works, so why deviate?" But there ar plenty of excellent recommendations here. It is very obvious to me, that anybody eating a typical Western diet can improve his or her health tremendously by following the macrobiotic lifestyle approach. I just wish that there were more explanations for the "why" and "how" and also more in-depth descriptions of the evidence. ...more |
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Jun 10, 2015
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Jun 16, 2015
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| 1583331808
| 9781583331804
| 1583331808
| 3.80
| 260
| 1984
| Mar 08, 2004
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really liked it
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This is a very interesting book about a lifestyle that, until recently, was entirely unknown to me. It is not just about nutrition, although that is p
This is a very interesting book about a lifestyle that, until recently, was entirely unknown to me. It is not just about nutrition, although that is perhaps the major component. It is also about cooking techniques, exercise and philosophy. It really is a complete way of life. The nutritional advice emphasizes whole grains, legumes, mushrooms, and certain vegetables (but not all vegetables). The diet allows some fish, but no meat or poultry. The book contains a selection of recipes, with a very strong reliance on Japanese cooking. I don't know if the Japanese style of cooking is required by a macrobiotic diet--I suspect not--but that is the only style discussed in this book. The exercises are mostly stretching exercises--not very strenuous, but the diagrams show a woman exhibiting a lot more flexibility than I could possibly muster! The benefits of each exercise are described in terms of relationships to acupuncture meridians. There is no attempt to document the scientific basis of any of the connections. Also, walking is very strongly encouraged as a wonderful exercise. No jogging, running, strength training, or any other type of strenuous exercise is included. Some philosophy is also discussed, such as the dichotomy between yin and yang; I didn't quite follow the reasoning, nor did I understand the implications. A lot of theoretical philosophy is described that might have some experiential basis, but not detailed at all in this book. This book opened my eyes to a totally different way of life. I agree with almost all of the nutritional advice. The philosophical aspects don't quite convince me, though. ...more |
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Apr 03, 2015
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Apr 07, 2015
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| 0007240198
| 9780007240197
| 0007240198
| 4.06
| 43,658
| 2008
| 2008
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it was amazing
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This is a marvelous book about people getting science--mostly medical and nutritional science--really really wrong. I was struck by an amazing coincid
This is a marvelous book about people getting science--mostly medical and nutritional science--really really wrong. I was struck by an amazing coincidence from the very first page. Just two weeks before I read this book, a friend described to me the foot bath that he had undergone, exactly as described in the book Bad Science. He is scientifically oriented, so he was just flabbergasted when the procedure left a brown sludge in the foot bath, but the treatment removed all the pain in his knees from some injury for a couple of weeks. He had no idea how the treatment "worked". Very likely, the placebo effect was working. Dr. Ben Goldacre is a psychiatrist, and a weekly columnist inThe Guardian.He describes many techniques for spotting "bad science". He traces the history of all sorts of wild, so-called "science-based" gimmicks, like "Brain Gym", homeopathy, anti-oxidants and nutritionists. Goldacre analyzes why people like to believe in stupid things. Goldacre does not beat around the bush--he calls a spade a spade. He calls the pharmaceutical industry "evil". He describes dozens of subtle, hard-to-catch statistical gimmicks that are frequently used to justify licensing pharmaceutical drugs. I just loved the quote by Richard Feynman: You know, the most amazing thing happened to me tonight. I was coming here, on the way to the lecture, and I came in throught the parking lot. And you won't believe what happened. I saw a car with the license plate ARW 157. Can you imagine? Of all the millions of license plates in the state, what was the chance that I would see that particular one tonight? Amazing... Goldacre traces the history of the anti-vaccine movement, starting with paper written by Dr. Anthony Wakefield on the relationship between the MMR vaccine (Measles, Mumps, Rubella) and autism in children. It was published inThe Lancetin 1998. Wakefield immediately earned about $70,000 for his research, by lawyers who were suing on behalf of parents of autistic children. Eventually he was to receive ten times that much from a legal aid fund. While the paper was truly bad, Goldacre finds most of the fault in the anti-MMR scare not in the paper itself, but in the media frenzy that followed it. The media picked up the story and uncritically pushed the story to the public. Goldacre writes, "... bullshit has become an extremely important public health issue,..."The media fail science spectacularly. While newspapers have specialized health and science correspondents who understand science, but"editors will always--cynically--sideline those people and give stupid stories to generalists, for the simple reason that they want stupid stories. Science is beyond their intellectual horizon, so they assume you can just make it up anyway." This book is definitely eye-opening. It is well written, engaging, humorous at times, but at the same time completely serious. And, after reading this book, you will be in a far better position to objectively evaluate the quality of medical research. Highly recommended! [image] ...more |
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Feb 05, 2015
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| 0738214930
| 9780738214931
| 0738214930
| 4.15
| 1,705
| Jul 01, 2011
| Jul 12, 2011
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really liked it
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This is a comprehensive book on every aspect of vegan nutrition. The authors are experts, and answer every question one might have about virtually all
This is a comprehensive book on every aspect of vegan nutrition. The authors are experts, and answer every question one might have about virtually all the nutrients that are considered to be important to health. There are detailed charts that summarize the best foods for the major nutrients. Vegans are always asked questions like, "so where do you get your protein?" and "where do you get calcium?" and so on. The answers are here, along with more serious issues, like vitamin B12. Keeping in mind that correlation does not necessarily imply causation, the book describes results of many studies of nutrition and health. In fact, to the authors' credit, they outline the different types of studies:in vitroandanimalstudies are the weakest type of evidence for nutritional health.Case studiesprovide slightly stronger evidence.Ecologicalstudies investigate the correlations between nutrients and health, but are also weak because they usually cannot have good controls.Epidemiologicstudies provide stronger evidence, but also suffer from some of the same problems as ecological studies, because they focus on correlations. Butretrospective, cross-sectional, and prospective (cohort)studies provide stronger evidence for nutritional health. The best type of study is the so-calledrandomized controlled trial--sort of the gold standard for research, but they are the most complex and costly of all the studies. I mention these different types of studies because there is so much misinformation and conflicting research about nutrition, and much of it is based on the weaker types of studies. It is important, before one becomes convinced of the nutritional value or harm of some types of foods, to understand how well-controlled the research was. This book summarizes the results of many studies, and emphasizes which ones are the most believable. From my perspective, this is a rational, scientific approach to nutrition that is often missing. Unfortunately, the authors downplay the research of T. Colin Campbell, author ofThe China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health.The reason they say, is that the study is of a weaker, epidemiological type. However, Campbell makes a major point that, while humans need all of these nutrients, they cannot be studied in isolation. There are many poorly-understood synergisms between combinations of nutrients, and studies that focus on individual nutrients are not very useful. This is an important point that affects most nutrition studies. ...more |
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Jul 27, 2014
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Aug 05, 2014
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| 0761165266
| 9780761165262
| 0761165266
| 3.76
| 193
| Dec 01, 2011
| Dec 17, 2011
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it was ok
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Gary Small writes that the only "cure" for Alzheimer's disease is prevention. The purpose of his book is to help the reader understand how to delay th
Gary Small writes that the only "cure" for Alzheimer's disease is prevention. The purpose of his book is to help the reader understand how to delay the onset of the disease and its symptoms. The book focuses on several factors that may help delay the disease: strengthening memory skills, physical exercise, nutrition, mental workouts, keeping socially engaged, and stress reduction. Each of these components may help reduce the risk of debilitating symptoms of Alzheimer's. Now, each of these components sounds like common sense. But his recommended nutrition program is typical of most doctors; it echoes the recommendations of the beef and dairy industries, and ignores the research. The program recommends ten servings of beef, bacon, chicken, and fish every week. This is in addition to 18 eggs and 32 ounces of cheese per week. While it is difficult to prove cause and effect, it seems logical that since high blood levels of homocysteine--induced by animal proteins--is associated withdoubling the risk of Alzheimer's,one might try to stave off the disease by reducing or avoiding these foods. Why does Gary Small encourage people to eat these foods in a book centered on health? While he has a good handle onanti-inflammatory foods and medicines, why has he ignored theinflammatoryproperties of animal proteins? I cannot recommend this book without a total revision of the chapter on nutrition. ...more |
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Jul 2013
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Jul 07, 2013
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Hardcover
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| 1609613937
| 9781609613938
| 1609613937
| 4.23
| 5,163
| May 08, 2012
| May 08, 2012
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it was amazing
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This book contains a lifestyle diet. It is very well written, complete yet not technical, with references to peer-reviewed articles. This is basically
This book contains a lifestyle diet. It is very well written, complete yet not technical, with references to peer-reviewed articles. This is basically the same diet as recommended by "The China Study",The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds,and "Prevent and Reverse Heart Disease". While modern medicine is excellent for curing contagious diseases, it fails miserably against the so-called chronic diseases of the affluent. Dr. McDougall's approach is very much anti-medical establishment. A nutrition system that helps people avoid expensive medical treatments, and really cures or reduces chronic "diseases" is not in the health industry's economic interest. But Dr. McDougall has been treating patients for many years, and his nutrition guidelines really work. They worked wonderfully for me, so I highly recommend this book. ...more |
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May 23, 2013
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Apr 06, 2012
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Hardcover
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| 0307272702
| 9780307272706
| 4.03
| 22,006
| Dec 28, 2010
| Dec 28, 2010
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did not like it
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I was attracted to this book, because it contains some interesting ideas, like "we don't get fat because we overeat--we overeat because we get fat." T
I was attracted to this book, because it contains some interesting ideas, like "we don't get fat because we overeat--we overeat because we get fat." There may be some truth to this concept, and for me, it was the highlight of the book. After that, though, the book goes downhill. Like a lead weight. Basically, Taubes recommends a diet very similar to the Atkins diet: meat, fat, and some green leafy vegetables. Yes, you can lose weight on this diet, but then you have to stay on it forever. Taubes is honest, when he writes that this is not a diet book, one that you follow for a while just to lose weight. Instead, it must be a long-term, total lifestyle change. And there's the rub. It is very very difficult to stay on such a regime for the long term. People feel sick and constipated on this type of regime. And, Taubes really gives short shrift to the many medical problems that will ensue. For example, Taubes does not even mention the extra strain put on the liver and kidneys. Since someone following this regime will be eating TEN TIMES more protein than is needed, the excess protein has to be metabolized by the liver and kidneys. Yikes! As another example, this sort of diet is not a good long-term solution for diabetics. Dr. Atkins admitted as much, in his second book. And there have not been many good studies of the circulatory health of people on this diet; Only one has been done (Fleming RM. The effect of high-protein diets on coronary blood flow. Angiology. 2000 Oct;51(10):817-26.) and the conclusions are that blood flow is impeded, and artery disease increases. So here we have a journalist who is giving nutritional advice. He has never treated a single patient, and he is ignorant of the long-term effects of the regime he espouses. ...more |
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Dec 18, 2011
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Dec 18, 2011
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| 4.42
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it was amazing
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May 09, 2024
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Jul 09, 2024
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| 3.69
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liked it
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Mar 16, 2022
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Mar 20, 2022
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| 3.99
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it was amazing
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Jan 05, 2022
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Jan 20, 2022
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| 3.84
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really liked it
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Feb 23, 2022
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Oct 06, 2021
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| 3.84
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really liked it
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Sep 10, 2021
not set
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Sep 19, 2021
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| 4.01
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really liked it
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Apr 06, 2021
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Apr 07, 2021
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| 3.92
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it was amazing
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Aug 16, 2020
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Aug 22, 2020
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| 4.00
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did not like it
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Aug 03, 2019
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Apr 27, 2019
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| 3.77
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liked it
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Jan 02, 2019
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Jan 08, 2019
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| 4.04
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it was amazing
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Jun 13, 2017
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Jun 25, 2017
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| 3.76
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it was amazing
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Aug 2017
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May 03, 2017
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| 4.43
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it was amazing
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Jan 31, 2017
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May 02, 2016
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| 3.84
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it was amazing
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Nov 05, 2015
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Nov 07, 2015
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| 3.95
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really liked it
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Jun 10, 2015
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Jun 16, 2015
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| 3.80
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really liked it
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Apr 03, 2015
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Apr 07, 2015
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| 4.06
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it was amazing
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Feb 05, 2015
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Feb 05, 2015
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really liked it
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Jul 27, 2014
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Aug 05, 2014
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| 3.76
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it was ok
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Jul 2013
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Jul 07, 2013
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| 4.23
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it was amazing
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May 23, 2013
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Apr 06, 2012
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| 4.03
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did not like it
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Dec 18, 2011
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Dec 18, 2011
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