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Monday, April 30, 2007

Commentary: Max Schulz


Forbes.com


Commentary
Max Schulz
04.20.07, 1:49 PM ET

A lot of folks are pushing for renewable energy sources, like windmill farms, solar energy, etc. But those aren't real alternatives. Half of our electricity comes from coal, another 20% from natural gas, another 20% from nuclear power. Wind and solar make up one-fifth of 1%. It's just not viable.

There is a wide discrepancy in what people think they know about energy and what the facts are. There is a lot of misinformation and trafficking in myths.

In our recent survey, two-thirds of 1,000 survey participants said most of our energy comes from oil. The reality is 60% comes from non-oil sources. Electricity made up 85% of the growth in energy demand over the last 27 years.

More than half of respondents said Saudi Arabia was our biggest foreign source of oil. In fact, that source is Canada. Eighty-four percent of respondents said cities were becoming more polluted, and 67% said logging and development were shrinking forests. Seventy percent of respondents said future energy demand can be met if we conserve today. Projected need is 30% more energy by 2030, not a demand that can be met through mere conservation.

Max Schulz is a senior fellow at the Manhattan Institute.

Interviewed by Liz Moyer




Internet: Condemned To Google Hell


Forbes.com


Internet
Condemned To Google Hell
Andy Greenberg 04.30.07, 6:00 AM ET

Don't anger the Google gods.

That's the lesson Paul Sanar learned--too late--last year. Up until last fall, the 21-year-old New Yorker depended solely on the search engine to keep traffic flowing to Skyfacet.com, his online diamond business; Sanar says he sold $3 million dollars worth of jewelry a year. Then, he says, Google turned its back on Skyfacet.com, condemning the site to Internet obscurity.

Beginning in September 2006, Skyfacet no longer showed up on the first few pages of Google's results when users typed in search terms like "diamonds" and "engagement ring." The site's traffic vanished, and Sanar says his sales dropped $500,000 in three months.

What happened? Sanar isn't completely sure. But he does know that his site has been condemned to the supplemental index, a dreaded backwater region of Google search results that goes by another name in online marketing circles: Google Hell.

Google Hell is the worst fear of the untold numbers of companies that depend on search results to keep their business visible online. Getting stuck there means most users will never see the site, or at least many of the site's pages, when they enter certain keywords. And getting out can be next to impossible--because site operators often don't know what they did to get placed there.

Google's programmers appear to have created the supplemental index with the best intentions. It's designed to lighten the workload of Google's "spider," the algorithm that constantly combs and categorizes the Web's pages. Google uses the index as a holding pen for pages it deems to be of low quality or designed to appear artificially high in search results.

Those pages are scanned far less frequently than those in the main index, meaning that once a page is marked for Google Hell, it can languish there for as long as a year before Google even deigns it worthy of a reappraisal. And as Google tries to manage an explosively growing Web, more and more sites are finding themselves thrown into the search engine's digital dungeon.

If that makes the world's leading Web-crawler sound judgmental, consider Google's difficult position. The search juggernaut is faced with the endless task of reading and ranking the ever-expanding Web's billions of pages, the equivalent of putting the Earth's population in order from tallest to shortest every few minutes. Meanwhile there are growing numbers of pages filled only with junk text and advertising, designed solely to fool the engine. It's Google's task to sort out the trash from the worthwhile, and to do it better and faster than competitors like Yahoo!, Microsoft, or InterActiveCorp's Ask.com.

So how does Google decide what kind of pages get punished? That's where things get tricky. Google keeps the details of its decision-making a secret, since the company is trying to prevent sites from gaming the search engine. But it also means that site operators like Paul Sanar can offend Google and not know what they've done until its too late.

In retrospect, Sanar thinks he can trace his problem to a search marketing consultant he had paid $35,000 to improve Skyfacet's Google rankings. He now believes the consultant mistakenly replicated content on many of the site's pages, making them look like duplicate--that is, spam--content. But even after he reversed the consultant's changes, he couldn't get Skyfacet's pages out of Google Hell, where they remain today.

Other online businesses have similar stories. MySolitaire.com, another online diamond business, spent January to June of 2006 in the supplemental index. Amit Jhalani, the site's vice president of search marketing, says he figures that cost his business $250,000 in sales, and he says he still doesn't know why the site's pages got Google's thumbs-down.

"So many of the rules are vague," Jhalani says. But he admits that he tried gray-area tactics like buying links from more established sites to juice his traffic. "For a small site like ours, you have to stay right on the edge to compete with sites with bigger budgets," he confesses.

Jhalani says he removed the links that may have offended Google, but the site remained in Google's gulag. Jhalani wrote Google asking the search engine to reappraise MySolitaire; nothing happened. Since Google ranks sites partially by the quality of sites that link to them, he painstakingly contacted every site that seemed to be of low quality and linked to MySolitaire, asking them to remove their links, sometimes even sending cease-and-desist letters. Finally the site returned to Google's main index last June, though Jhalani has no way of knowing just what finally caused Google's algorithm to forgive him.


Chris Bartow is a search marketing consultant for Revenco.com, a real estate site that also saw the majority of its pages sent to Google Hell for six months of 2006. Bartow believes that some identical content on 90 of his site's property listing pages caused Google to mistake them for plagiarized spam sites. "I know they're trying to get rid of sites with no practical purpose," he says. " But when your pages get dumped, you lose half your traffic and a lot of money."

Bartow thinks his misfortune stemmed from a temporary glitch in Google's algorithm. But other search engine marketers say that Google Hell is only increasing in size and severity. "The supplemental index has been on the upswing for quite a while," says Aaron Wall, a search engine consultant and Google-watcher. "They've gotten much more aggressive about throwing pages in there."

Search marketer Michael Gray says he's seen the standards "tighten and loosen and tighten and loosen," but the last six months have been particularly brutal. "There has been a lot of collateral damage with some of these decisions," Gray says. He cites the growing sophistication of spam pages as one source of trouble. "Google's trying not to throw the baby out with the bathwater, but it's kind of impossible. A spammer can very easily create something that resembles a legitimate site if he knows the right tricks," he says.

The criteria for which pages are targeted for the supplemental index remains a subject of guesswork. But Web designers have found that pages with duplicate content, few words or pictures, and a lack of links to other quality sites are the most likely to be pulled in. Most agree that newly created sites are especially vulnerable.

As for Google's own take on its supplemental index, the company is typically tight-lipped. Google's official page for Webmasters cryptically notes that Google is "able to place fewer restraints on sites that we crawl for this supplemental index than we do on sites that are crawled for our main index," a phrase that puzzles most search marketers.

In an e-mail, Google product manager Prashanth Koppula offers little more in the way of an explanation. Asked if the supplemental index is getting bigger, he responds that "new pages are constantly being added," but that the "algorithmic nature" of Google's spider makes it hard to measure the index's size or how fast it's growing. That's not a problem, Koppula says, because supplemental results are no less legitimate than normal results, and pages in the supplemental index aren't checked any less frequently by Google's spider.

But Jim Boykin, another search marketing consultant and blogger, doesn't buy it. "If your page is in the supplementals, it won't rank for any competitive search, and it can be really hard to get it out," he says. "That's why we call it Google Hell."



Sunday, April 29, 2007

Managing Life On an Everyday Basis: Building Friendships; Dr Creflo Dollar

Summary

Life is a series of decisions. When you make decisions that are in line with the Word of God, you make wise decisions. Choosing friends is very important because your friends can empower you to succeed or fail in life.

  1. God has given you the free will to make your own choices (Deuteronomy 30:19), including your choice of friends.
    1. A friend can be a blessing or a curse.
    2. The company you keep will determine the life you live, because your friends have the power to influence you.
      1. When you choose the right friends, they will empower you to succeed.
      2. Likewise, the wrong friends will empower you to fail.

  2. Choose your friends wisely.
    1. A friend will love you at all times, and will be there during the good times and the bad (Proverbs 17:17).
    2. Don't be deceived, the wrong associations (evil companionships) will corrupt good manners or character (I Corinthians 15:33).
    3. Your character is partly shaped by the people with whom you spend your time.

  3. Christians should not be unequally yoked with unbelievers or Christians who are living in a way that opposes God's Word
    (2 Corinthians 6:14).
    1. What fellowship will a Believer have with an unbeliever?
      1. You should not become yoked or bonded with those who do not stand for what you believe.
      2. When you fellowship with someone, you take part in each other's life. You impart to one another.
        1. An unbeliever can easily influence a Believer into the ungodly things he or she has left.
      3. God requires us to love everyone, even unbelievers; however, there is a difference between loving them and becoming one with them.
    2. You should not become yoked or bonded with a Christian who is not living in line with God's Word.

  4. Two are better than one, and a threefold cord is not easily broken (Ecclesiastes 4:9 - 12).
    1. Know who your friends are. Here are four characteristics of a true friend.
      1. Friends will partner with you and support you.
      2. Friends lift you up when you're down.
      3. Friends preserve, keep you covered and look out for you.
      4. Friends protect you and don't take advantage of you.

  5. Do not destroy your friendships by gossiping about one another (Proverbs 17:9, Proverbs 16:28).
    1. A perverse man sows strife and gossip separates friends.
    2. A friendship will fail if Christ is not the center of it.

  6. Seven wise points about friends:
    1. Job's friends came to mourn with him and comfort him (Job 2:11). Do you have a friend who will comfort you when you are in trouble?
    2. A friend is devoted (ardently loyal). This person is willing to change his or her plans for their friends (Job 6:14).
    3. A friend loves you no matter the situation or what you have done. He or she loves you at all times.
    4. A friend speaks constructively even when it hurts, and does not flatter. Faithful are the wounds of a friend, but the kisses of an enemy are deceitful (Proverbs 27:6).
      1. How many relationships have you severed because someone told you the truth? When a friend tells you something hurtful, receive it as correction to help you grow into a better person.
      2. When you are hurt by someone, be careful not to hold unforgiveness. If you do, you give that person power in your life. When you let go, and forgive that person, you gain your power back.
      3. Sometimes the truth may seem hurtful, but when you get over the hurt, you become a better person.
    5. A friend helps you when you are down.
    6. A friend has intimate knowledge of your affairs (John 15:15).
      1. Don't share personal information with people who haven't proven themselves to be true friends.
    7. A friend makes life better by giving you good advice. Their counsel comes from the heart (Proverbs 27:9).

  7. We can relate all of these characteristics of a friend to Jesus: He is the friend that sticks closer than a brother.
    1. Likewise, look for these characteristics in those you call friends.
    2. Be strong enough to sever any wrong relationships.
    3. Teach your children how to make wise decisions when choosing friends.
 
Scripture References
 
 Deuteronomy 30:19
 
I call heaven and earth to witness this day against you that I have set before you life and death, the blessings and the curses; therefore choose life, that you and your descendants may live
 
-----
Proverbs 17:17
 
A friend loves at all times, and is born, as is a brother, for adversity.
 
-----
1 Corinthians 15:33
 
Do not be so deceived and misled! Evil companionships (communion, associations) corrupt and deprave good manners and morals and character.
 
-----
2 Corinthians 6:14
 
Do not be unequally yoked with unbelievers [do not make mismated alliances with them or come under a different yoke with them, inconsistent with your faith]. For what partnership have right living and right standing with God with iniquity and lawlessness? Or how can light have fellowship with darkness?
 
-----
 Ecclesiastes 4:9-12
 

9Two are better than one, because they have a good [more satisfying] reward for their labor;

    10For if they fall, the one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

    11Again, if two lie down together, then they have warmth; but how can one be warm alone?

    12And though a man might prevail against him who is alone, two will withstand him. A threefold cord is not quickly broken.

-----
Job 2:11
 
Now when Job's three friends heard of all this evil that was come upon him, they came each one from his own place, Eliphaz the Temanite and Bildad the Shuhite and Zophar the Naamathite, for they had made an appointment together to come to condole with him and to comfort him.
 
-----
Job 6:14
 
To him who is about to faint and despair, kindness is due from his friend, lest he forsake the fear of the Almighty.
-----
Proverbs 27:6
 
Faithful are the wounds of a friend, but the kisses of an enemy are lavish and deceitful.
 
-----
 John 15:15
 
I do not call you servants (slaves) any longer, for the servant does not know what his master is doing (working out). But I have called you My friends, because I have made known to you everything that I have heard from My Father. [I have revealed to you everything that I have learned from Him.]
 
-----
Proverbs 27:9
 
Oil and perfume rejoice the heart; so does the sweetness of a friend's counsel that comes from the heart.
 
-----
Proverbs 17:9
 
He who covers and forgives an offense seeks love, but he who repeats or harps on a matter separates even close friends.
 
-----
Proverbs 16:28
 
A perverse man sows strife, and a whisperer separates close friends.

Managing Life On an Everyday Basis: Choosing Friendships; Dr Creflo Dollar

Summary

Life is a series of decisions. Knowing how to choose friends is one of most important skills you'll ever develop. Your friends help shape your life because of their strong influence. Therefore, it is important to choose the right friends.

  1. God has given us spiritual guidelines to help us make the right choices (Deuteronomy 30:19).
    1. Once we know what is in God's Word, we can begin to make choices in line with His will.
    2. We have the ability to make our own choices.

  2. Examine your relationships.
    1. Choosing good friendships is essential to your well-being.
      1. The right friend can be a blessing (Proverbs 17:17).
        1. A good friend knows how to empower you for success.
      2. The wrong friend can be a curse (Proverbs 12:26).
        1. You must make the decision to cut off any relationship that isn't productive.
        2. Examine your associations with those who walk in opposition to God's Word, because their influence will cause you to go astray.

  3. Christians should not be unequally yoked with any person, whether Christian or non-Christian who is living in a way that opposes God's Word (2 Corinthians 6:14-18).
    1. Evil communication corrupts good character (1 Corinthians 15:33).
      1. You cannot be in companionship with evil, wicked people if you want to remain pure before God.
        1. Wickedness is twisted truth.
        2. Wicked people are people who do things that oppose the Word of God.
      2. If you want to live right, you will have to keep the right company.
    2. Many Christian people feel it is okay to be in fellowship with unsaved people, or Believers who are not living according to the Word. These people cannot be your companions, associates or intimate friends.
    3. You are known by the company you keep (Proverbs 13:20).
      1. You need to be selective about who you spend time with; you can't be everybody's friend.
        1. Loyalty must choose sides.
        2. You will either choose God or the world's way of doing things.
    4. Do not be unequally yoked with unbelievers, especially when you are considering marriage.
      1. How can you be one with someone who doesn't believe what you believe?
      2. Fellowship is derived from the word participation. The root word of participation is part.
        1. When you fellowship with someone, they have a part and you have a part-a give and take. What can you impart into and receive from an unbeliever?
      3. The Bible tells us to separate ourselves from unbelievers
        (2 Corinthians 6:17).
        1. It is impossible to live a holy life when you are in fellowship with ungodly people (Psalm 1:1-5).
        2. Your friendship with the world hinders your relationship with the Father. You need relationships that enhance your relationship with God.
        3. Don't be so desperate for relationships that you accept anyone into your life because you are lonely.
        4. Don't form friendships with people that stand against everything you believe.

  4. Friend is a covenant word.
    1. Abraham was God's friend (2 Chronicles 20:7, James 2:23).
      1. Abraham was not referred to as a friend of God until a covenant was established between them.
      2. A covenant is a pledge, vow or agreement to carry out the terms agreed upon that can only be broken by death.
    2. Most people in your life should be referred to as associates.
      1. Friendship is born out of a commitment you've made with one another.
        1. Are you the only one giving in your relationships?
        2. Reassess your relationships.
      2. Friendship is always looking for ways to give back into the relationship.
        1. Ask yourself: Why does this person want to be your friend?
      3. Real friendship will exchange weaknesses for strengths (Proverbs 27:17).
    3. The Bible is in support of relationships because two are stronger than one (Ecclesiastes 4:9, 10).
    4. Do you have someone in your life who will give up their desires for you (John 15:13, 14)?

  5. There are three levels of friendship.
    1. The tabernacle consists of the outer court, inner court and holy of holies (behind the veil).
      1. Outer court: casual relationship
      2. Inner court: close relationship
      3. Holy of holies: intimate relationship in which you and the other person are vulnerable to one another
        1. You are the most vulnerable when there is intimacy between you.
        2. Behind the veil relationships are for a select few people. A person should earn the right to have this kind of relationship with you.
      4. Determine which friends should be in your outer court, inner court and holy of holies.
      5. Don't allow someone who has demonstrated they are an outer court friend into your inner court or holy of holies.
    2. Don't make plans based on someone's promises. Be patient enough to see if a person is willing to prove him or herself to be faithful.

  6. You cannot be friends with the world and God (James 4:4).
    1. God's love for you is a jealous love.
    2. God will fight for what belongs to Him.
    3. God yearns for you and won't stand there and watch you pursue an abusive or ungodly relationship.

  7. Beware of ungodly brethren (1 Corinthians 5:9).
    1. Beware of having a relationship with immoral people, even if they call themselves Christians.
    2. Withdraw yourself from people who are committed to rebellion.
      1. A tree is committed to the ground in which it is planted.
      2. A person who refuses to repent is committed to rebellion.
    3. Don't keep company with people who habitually fornicate and are not committed to changing their behavior.
    4. There is a difference between one who misses the mark and a person who has decided they don't want to change and are committed to sin.
      1. Restore those who miss the mark.
    5. Stick with people who are committed to pursuing godliness.
      1. Move away from people who refuse to repent
        (turn away from ungodly behavior).
    6. Do not maintain friendships with ungodly Christians.
      1. Their behavior will rub off on you.
    7. The sin you fail to judge yourself of; will be responsible for your downfall.
Scripture Reference (Amplified Bible)
 
 Deuteronomy 30:19
 
I call heaven and earth to witness this day against you that I have set before you life and death, the blessings and the curses; therefore choose life, that you and your descendants may live
 
-----
Proverbs 17:17
 
A friend loves at all times, and is born, as is a brother, for adversity.
 
-----
Proverbs 12:26
 
The [consistently] righteous man is a guide to his neighbor, but the way of the wicked causes others to go astray.
 
-----
1 Corinthians 6:14-18

14And God both raised the Lord to life and will also raise us up by His power.

    15Do you not see and know that your bodies are members (bodily parts) of Christ (the Messiah)? Am I therefore to take the parts of Christ and make [them] parts of a prostitute? Never! Never!

    16Or do you not know and realize that when a man joins himself to a prostitute, he becomes one body with her? The two, it is written, shall become one flesh.

    17But the person who is united to the Lord becomes one spirit with Him.

    18Shun immorality and all sexual looseness [flee from impurity in thought, word, or deed]. Any other sin which a man commits is one outside the body, but he who commits sexual immorality sins against his own body.

-----
Proverbs 13:20

20He who walks [as a companion] with wise men is wise, but he who associates with [self-confident] fools is [a fool himself and] shall smart for it.

-----

2 Corinthians 6:15-33

15What harmony can there be between Christ and Belial [the devil]? Or what has a believer in common with an unbeliever?

    16What agreement [can there be between] a temple of God and idols? For we are the temple of the living God; even as God said, I will dwell in and with and among them and will walk in and with and among them, and I will be their God, and they shall be My people.

    17So, come out from among [unbelievers], and separate (sever) yourselves from them, says the Lord, and touch not [any] unclean thing; then I will receive you kindly and treat you with favor,

    18And I will be a Father to you, and you shall be My sons and daughters, says the Lord Almighty.

-----
Psalm 1:1 - 5

1BLESSED (HAPPY, fortunate, prosperous, and enviable) is the man who walks and lives not in the counsel of the ungodly [following their advice, their plans and purposes], nor stands [submissive and inactive] in the path where sinners walk, nor sits down [to relax and rest] where the scornful [and the mockers] gather.

    2But his delight and desire are in the law of the Lord, and on His law (the precepts, the instructions, the teachings of God) he habitually meditates (ponders and studies) by day and by night.

    3And he shall be like a tree firmly planted [and tended] by the streams of water, ready to bring forth its fruit in its season; its leaf also shall not fade or wither; and everything he does shall prosper [and come to maturity].

    4Not so the wicked [those disobedient and living without God are not so]. But they are like the chaff [worthless, dead, without substance] which the wind drives away.

    5Therefore the wicked [those disobedient and living without God] shall not stand [justified] in the judgment, nor sinners in the congregation of the righteous [those who are upright and in right standing with God].

-----
2 Chronicles 20:7

Did not You, O our God, drive out the inhabitants of this land before Your people Israel and give it forever to the descendants of Abraham Your friend?

-----
James 2:23

23And [so] the Scripture was fulfilled that says, Abraham believed in (adhered to, trusted in, and relied on) God, and this was accounted to him as righteousness (as conformity to God's will in thought and deed), and he was called God's friend.

-----
Proverbs 27:17

Iron sharpens iron; so a man sharpens the countenance of his friend [to show rage or worthy purpose].

-----

Ecclesiastes 4:9-10

9Two are better than one, because they have a good [more satisfying] reward for their labor;

    10For if they fall, the one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

-----
John 15:13-14

13No one has greater love [no one has shown stronger affection] than to lay down (give up) his own life for his friends.

    14You are My friends if you keep on doing the things which I command you to do.

-----
James 4:4

4You [are like] unfaithful wives [having illicit love affairs with the world and breaking your marriage vow to God]! Do you not know that being the world's friend is being God's enemy? So whoever chooses to be a friend of the world takes his stand as an enemy of God.

-----
1 Corinthians 5:9

I wrote you in my [previous] letter not to associate [closely and habitually] with unchaste (impure) people

Baby food to combat obesity24 apr 2007

In the journal Chemistry and Industry the researchers from the University of Buckingham have presented their research on a baby formula that would control children's metabolic system in their infancy in order to control obesity in their adulthood. The formula is enriched with appetite-controlling hormone leptin and is already tried on mice. Although the results on mice showed reduction in weight, there are apprehensions regarding the introduction of the appetite-controlling hormone in baby foods. Therefore, the trials should be carried out on obese people before ensuring the parents of the infants regarding the safety and efficacy of leptin.

Research published in the Public Library of Science Medicine report claims that children who were born to mothers having an early puberty history are likely to be overweight in their childhood and obese in their adulthood. The study involving 6000 children showed that children of mothers who had entered into early puberty were fatter by the age of nine. Although the researchers suspect a genetic link behind early puberty and weight gain, the overall findings are hinged on feeding patterns taken up by a child in the early years of his life.

The inefficacy of losing weight through dieting is reportedly confirmed by the researchers at the University of California, Los Angeles (UCLA). The study involving 31 diet studies with a follow-up of two to five years of weight loss, showed a contrary weight gain in almost two-thirds of dieters. The study suggested that eating the right kind of foods alongside exercising is the best way to weight-loss. "It's just plain difficult to modify your diet and turn away from the pleasures of eating. We're driven to eat." said Michael Goran, an obesity researcher at the University of Southern California.

Flavor factory workers develop lung disease

Flavor factory workers develop lung disease

Thu Apr 26, 2007 6:02PM EDT

WASHINGTON (Reuters) - Workers at factories that make food flavorings are at risk of a rare and life-threatening lung disease called bronchiolitis obliterans, the U.S. Centers for Disease Control and Prevention said on Thursday.

But the Occupational Safety and Health Administration is not yet paying proper attention to the issue, an expert focusing on the cases said.

The hard-to-treat condition causes vague symptoms such as cough and shortness of breath, but steadily worsens, the CDC said in its weekly report on death and disease.

It "is known to be caused by exposure to noxious gases in occupational settings and has been described in workers in the microwave-popcorn industry who were exposed to artificial butter-flavoring chemicals, including diacetyl," the report read.

The CDC described the cases of two California workers, a 29-year-old man and a 40-year-old woman, who became progressively sicker. The woman eventually had to quit her job because of illness. Neither smoked.

Both were eventually diagnosed with bronchiolitis obliterans. Diacetyl, which produces a butter flavor, was the main suspect although the CDC team said other flavorings may have played a role.

"Neither worker was employed in the microwave-popcorn industry; both were workers in the flavor manufacturing industry, which produces artificial butter flavoring and other flavors such as cherry, almond, praline, jalapeno and orange," the report reads.

Since then, five other workers in the same industry have been found to have the lung disease.

OSHA said this week it was starting a program to deal with the problem in popcorn workers.

David Michaels of the George Washington University School of Public Health and Health Services, who has closely tracked the issue, said the CDC had already helped popcorn factories deal with the problem.

"So two days ago OSHA issued a press announcement that they are making a national emphasis program on popcorn factories, which I think is quite cynical because the popcorn factories are one of the few places that probably have successfully addressed the problem," Michaels said in a telephone interview.

Safe occupational exposure levels for diacetyl and many other flavoring chemicals have not been established, the CDC noted.

"Because the manufacture of flavorings involves more than 2,000 chemicals, workers in the general flavor-manufacturing industry are exposed to more chemicals than workers in the microwave popcorn industry, which primarily uses butter flavorings," the report adds.

California backs lowering formaldehyde in wood

California backs lowering formaldehyde in wood

Fri Apr 27, 2007 8:19AM EDT

SAN FRANCISCO (Reuters) - California regulators adopted new standards on Thursday to slash the amount of formaldehyde allowed in wood products, a move they say will save hundreds of people from getting cancer every year.

Over objections from some businesses, the California Air Resources Board approved new rules they say will reduce the total amount of formaldehyde released into the air in the state to 150 tons annually, down from the current 650 tons.

"They will be the most stringent in the United States and when they are fully implemented they will be the most stringent in the world," said Dimitri Stanich, a spokesman for the board.

Formaldehyde is used in resins to bind together composite wood products. The new rules will be phased in starting in 2009 and fully implemented by 2012.

Stanich said 86 to 231 per million adults develop cancers from exposure to formaldehyde and that the numbers would drop by 35 to 97 lifetime cases per million under the first phase of the new rules. Formaldehyde can also cause eye, nose and throat irritation.

"Because these emissions would also substantially reduce indoor formaldehyde exposures, the largest benefit would be realized by buyers of new homes," an Air Resources Board staff report said.

At a public hearing on the issue, some manufacturers warned the new rules would lead to higher prices and argued unsuccessfully they needed more time to adjust to the regulation.

Black cohosh may cut breast cancer risk

Black cohosh may cut breast cancer risk

Thu Apr 26, 2007 2:16PM EDT

NEW YORK (Reuters Health) - A new study provides preliminary evidence that an herbal medicine used to help women cope with menopausal symptoms may reduce breast cancer risk.

However, much more research is needed before the herb, black cohosh, can be recommended to prevent the disease, Dr. Timothy R. Rebbeck of the University of Pennsylvania School of Medicine in Philadelphia and colleagues caution.

Many women use hormone-related supplements such as black cohosh, dong quai, red clover, ginseng and yam to deal with hot flashes and other symptoms of menopause, Rebbeck and his team note in the International Journal of Cancer.

To examine how the use of these herbs might relate to breast cancer risk, the researchers compared 949 women with breast cancer to 1,524 healthy controls.

African-American women were more somewhat likely than European Americans to use the herbs. Women who reported taking black cohosh (5 percent of blacks and 2 percent of whites) were at 61 percent lower risk of breast cancer, the researchers found.

Also, those who took an herbal preparation derived from black cohosh called Remifemin had a 53 percent lower risk of the disease.

Previous studies have shown that black cohosh can block cell growth, Rebbeck and colleagues note. The herb is also an antioxidant, and has been shown to have anti-estrogen effects as well. On the negative side, the herb can have side effects, and animal studies have suggested it may affect breast cancer severity.

"Substantial additional research must be undertaken before it can be established that black cohosh, or some compound found in black cohosh, is a breast cancer chemopreventive agent," the researchers write.

"Furthermore," they stress, "women may wish to seek guidance from their physician before using these compounds."

SOURCE: International Journal of Cancer, April 1, 2007.

Saturday, April 28, 2007

Get Ripped Fast!

Our strength-and-speed interval workout will get you in the best shape of your life

By: Ted Spiker & David Zinczenko
 

High school did a lot for your heart. (Remember the Homecoming queen?) Now, it can do even more. Find yourself a football stadium that's open to the public and turn your interval circuit into a strength-and-speed workout that will burn fat as well as strengthen your legs and your upper body.

 

Circuit 1

Run to the top row of the stands, touching every step; jog down; immediately do 20 pushups. Repeat the stair climbs three more times, doing a different one of these exercises after each: 20 squats, 20 incline or decline pushups (put your hands on either a higher or lower step than your feet), 20 crunches. Then rest 2 minutes.

 

Circuit 2

Sprint up the stairs, touching every step and exploding off each stride. Jog down and do 10 squat jumps (jump straight from a squat). Repeat three more times doing one of these after each: 20 wide-grip pushups, 20 walking lunges, 10 squat jumps. Rest 2 minutes.

 

Circuit 3

Climb the stairs three at a time, as a series of step-ups. Put your leading leg on the higher step, then bring your trailing leg up alongside it; lead with the other leg for the next step. Jog back down and do 30 crunches. Repeat three more times, with one of these after each: 20 lower-back supermans (on your belly, lift your outstretched arms and legs), 30 crunches, and 20 more supermans.

Friday, April 27, 2007

Quote: Ogden Nash, "The Kitten"

The trouble with a kitten is
THAT
Eventually it becomes a
CAT.

Ogden Nash, "The Kitten"
 
 
 born Aug. 19, 1902, Rye, N.Y., U.S.
died May 19, 1971, Baltimore, Md.

in full  Frederic Ogden Nash   American writer of humorous poetry who won a large following for his audacious verse.

After a year at Harvard University (1920–21), Nash held a variety of jobs—advertising, teaching, editing, bond selling—before the success of his poetry enabled him to work full-time at it. He sold his first verse (1930) to The New Yorker

Quote: Cesare Beccaria, Treatise of Crimes and of Punishment

Happy is the nation without a history.

Cesare Beccaria, Treatise of Crimes and of Punishment
 
 
 
 born March 15, 1738, Milan
died November 28, 1794, Milan

Photograph:Beccaria, engraving by Carlo Faucci, 1766
Beccaria, engraving by Carlo Faucci, 1766
Courtesy of Raccolta Delle Stampe Achille Bertarelli, Milan

in full  Cesare, Marchese (marquess) Di Beccaria Bonesana  Italian criminologist and economist whose Dei delitti e delle pene (Eng. trans. J.A. Farrer, Crimes and Punishment, 1880) was a celebrated volume on the reform of criminal justice.
 

Quote: Ashley Montagu, quoted in New York Times


Human beings are the only creatures who are able to behave irrationally in the nameof reason.

Ashley Montagu, quoted in New York Times
 
 
 born June 28, 1905, London, Eng.
died Nov. 26, 1999, Princeton, N.J.

in full  Montague Francis Ashley Montagu , original name  Israel Ehrenberg  British American anthropologist noted for his works popularizing anthropology and science.

Montagu studied at the University of London and the University of Florence and received his Ph.D. from Columbia University, New York City, in 1937. He lectured and taught at a number of schools, including Rutgers, The State University of New Jersey

Quote: Mencius, Works

The great man is he who does not lose his child's heart.

Mencius, Works
 
 
 born c. 372 BC, ancient state of Tsou, China
died c. 289, China

Photograph:Mencius, detail, ink and colour on silk; in the National Palace Museum, Taipei
Mencius, detail, ink and colour on silk; in the National Palace Museum, Taipei
Courtesy of the National Palace Museum, Taipei, Taiwan, Republic of China

(Latin), Chinese (Wade-Giles)  Meng-tzu , or (Pinyin)  Mengzi , original name (Wade-Giles)  Meng K'o , posthumous name  Tsou Kung , or  Duke of Tsou  early Chinese philosopher whose development of orthodox Confucianism earned him the title "second sage." Chief among his basic tenets was an emphasis on the obligation of rulers to provide for the common people. The book Mencius records his doings and sayings and contains statements on the innate goodness of human nature.

Quote: Russell Baker, in New York Times

In America, it is sport that is the opiate of the masses.

Russell Baker, in New York Times
 
 
 born August 14, 1925, Loudoun county, Virginia, U.S.

Photograph:Russell Baker.
Russell Baker.
© Dick Halstead—Liaison Agency/Stone

in full  Russell Wayne Baker   American newspaper columnist, author, humorist, and political satirist, who used good-natured humour to comment slyly and trenchantly on a wide range of social and political matters.

When Baker was five years old, his father died. From that time on, he and his mother and one of his sisters moved frequently, living in Virginia, Maryland

Quote: Otto Friedrich, in Time

Americans have always been eager for travel, that being how they got to the New World in the first place.

Otto Friedrich, in Time

Quote: Aldo Leopold, A Sand County Almanac

Like winds and sunsets, wild things were taken for granted until progress began to do away with them. Now we face the question whether a still higher "standard of living" is worth its cost in things natural, wild, and free. For us of the minority, the opportunity to see geese is more important than television.

Aldo Leopold, A Sand County Almanac

Quote: Claude Bernard, Introduction à la médecine expérimentale

In teaching man, experimental science results in lessening his pride more and more by proving to him every day that primary causes, like the objective reality of things, will be hidden from him forever and that he can only know relations.

Claude Bernard, Introduction à la médecine expérimentale
 
 
 born July 12, 1813, Saint-Julien, France
died Feb. 10, 1878, Paris

French physiologist known chiefly for his discoveries concerning the role of the pancreas in digestion, the glycogenic function of the liver, and the regulation of the blood supply by the vasomotor nerves. On a broader stage, Bernard played a role in establishing the principles of experimentation in the life sciences

Quote: Shakespeare, The Taming of the Shrew

There's small choice in rotten apples.

Shakespeare, The Taming of the Shrew
 
 
The right to be heard does not automatically include the right to be taken seriously.
Hubert H. Humphrey, speech (1965)
 
 
 born May 27, 1911, Wallace, S.D., U.S.
died Jan. 13, 1978, Waverly, Minn.

Photograph:Hubert Humphrey.
Hubert Humphrey.
© Archive Photos

38th vice president of the United States (1965–69) in the Democratic administration of President Lyndon B. Johnson and presidential candidate of the Democratic Party in 1968. A liberal leader in the United States Senate (1949–65; 1971–78), he built his political base on a Democrat–Farmer-Labor coalition reminiscent of the Populist Movement.

Quote: Benedict de Spinoza, Ethics

Nothing exists from whose nature some effect does not follow.
 
 
 born Nov. 24, 1632, Amsterdam
died Feb. 21, 1677, The Hague

Hebrew forename  Baruch,  Latin forename  Bendictus,  Portuguese  Bento De Espinosa  Dutch-Jewish philosopher, the foremost exponent of 17th-century Rationalism.

Quote of The Day: Dietrich Bonhoeffer, Letters and Papers from Prison

It is the advantage and the nature of the strong that they can bring crucial issues to the fore and take a clear position regarding them. The weak always have to choose between alternatives that are not their own.

Dietrich Bonhoeffer, Letters and Papers from Prison
 
 
 born February 4, 1906, Breslau, Germany [now Wroclaw, Poland]
died April 9, 1945, FlossenbĂĽrg, Germany

German Protestant theologian important for his support of ecumenism and his view of Christianity's role in a secular world. His involvement in a plot to overthrow Adolf Hitler led to his imprisonment and execution. His Letters and Papers from Prison, published posthumously in 1951

Syphilis rate on rise in US gay, bisexual men

Public release date: 26-Apr-2007

Contact: Lisa Esposito
hbns-editor@cfah.org
Center for the Advancement of Health

Syphilis rate on rise in US gay, bisexual men

Armed with more than a decade's worth of statistics, researchers are sounding a new alarm about growing rates of syphilis among gay and bisexual men.

The overall number of syphilis cases in the United States fell from 50,578 in 1990 to just 7,177 in 2003 perhaps because of a nationwide prevention campaign aimed at heterosexuals. Nevertheless, gay men have seen their rates rise significantly in this decade.

"The entire nation was caught unawares," said study lead author James Heffelfinger, M.D., a medical epidemiologist with the Centers for Disease Control and Prevention. "You're concentrating on one population, but the next thing you know, you start seeing a large increase among another group."

It is still easy to cure syphilis, but it can cause serious medical problems, including death if untreated. In addition, officials worry that gay men will get syphilis and become more susceptible to HIV infection, although statistics have not made it clear if that is actually happening.

The study authors looked at syphilis rates from 1990 to 2003 and reported the changes during that time. The American Journal of Public Health released the findings online this week, and they will also appear in the June print edition.

Between 1990 and 2000, syphilis rates fell by a whopping 90 percent, from a rate of 20.3 cases per 100,000 people to 2.1 cases per 100,000. Among other factors, public health officials think the rates dropped because fewer people were selling sex to get crack cocaine as the decade went by.

However, the syphilis rate rose by 19 percent between 2000 and 2003.

During that period, the rates among women continued to slide — by 53 percent — while rates among men jumped by 62 percent. While syphilis statistics do not identify the gender of the sex partners of infected people, the study authors infer that a large number of those infected — 62 percent in 2003 — are gay or bisexual, in part, because so few women become infected.

The study does not look past 2003, but statistics suggest the trends continued through 2005, Heffelfinger said. There were 8,724 new cases of syphilis recorded in 2005.

Khalil Ghanem, M.D., assistant professor of medicine at Johns Hopkins University School of Medicine, said rates among gay men could be going up for several reasons, including illicit drug use and "safe-sex fatigue." In addition, he said, prevention messages might have been "drowned out" by talk about how medications are doing a great job of keeping AIDS patients alive.

"We've been seduced by these amazing drugs and we've fallen behind in our prevention efforts," Ghanem said. "We have to get back on track with prevention messages. That's the only way we will curb this outbreak."

###

By Randy Dotinga, Contributing Writer
Health Behavior News Service

The American Journal of Public Health is the monthly journal of the American Public Health Association. Visit www.apha.org for more information. Complimentary online access to the journal is available to credentialed members of the media. Contact Olivia Chang at APHA, (202) 777-2511 or olivia.chang@apha.org

Heffelfinger JD, et al. Trends in primary and secondary syphilis in the United States: The reemergence of syphilis among men who have sex with men. Am J Public Health 97(6), 2007.

Low vitamin D levels linked to poor physical performance in older adults

Public release date: 23-Apr-2007

Contact: Karen Richardson
krchrdsn@wfubmc.edu
336-716-4453
Wake Forest University Baptist Medical Center

Low vitamin D levels linked to poor physical performance in older adults

WINSTON-SALEM, N.C. -- Older adults who don't get enough vitamin D – either from their diets or exposure to the sun – may be at increased risk for poor physical performance and disability, according to new research from Wake Forest University School of Medicine and colleagues.

"With a growing older population, we need to identify better ways to reduce the risk of disability," said lead author Denise Houston, Ph.D. "Our study showed a significant relationship between low vitamin D levels in older adults and poorer physical performance."

The results are reported in the April issue of the Journal of Gerontology: Medical Sciences.

About one-fourth of people over age 60 have low vitamin D levels. Previous research has shown that vitamin D not only plays a role in bone health, but possibly also in protecting against diabetes, cancer, colds and tuberculosis.

"Recent findings showing the importance of vitamin D status on multiple health outcomes underscore the need for more research on the effects of low vitamin D levels in elderly populations," said Houston, an instructor in internal medicine - gerontology.

Vitamin D is naturally produced when skin is exposed to the sun's ultraviolet rays. Foods such as fortified milk, juice and cereals also contain vitamin D, but it is difficult to get enough through diet alone, said Houston.

Older adults are particularly prone to low vitamin D levels because they may get less exposure to sunlight and because their skin is less efficient in producing vitamin D from sun exposure compared to younger adults. Older adults also may not get enough vitamin D from dietary sources.

"There is a growing awareness that the prevalence of low vitamin D levels is common among the elderly," said Houston.

For the current study, researchers analyzed data from the InCHIANTI study, which evaluated factors contributing to the decline of mobility in late life. The study involved 976 people who were 65 years and older from two towns in the Chianti area of Italy. The mean age of participants was 74.8 years. Data were collected from Sept. 1998 through March 2000.

Participants completed a short physical performance test of their walking speed, ability to stand from a chair and ability to maintain their balance in progressively more challenging positions. In addition, handgrip strength, a predictor of future disability, was measured using a hand-held dynamometer.

The researchers found that physical performance and grip strength were about five to 10 percent lower in those who had low levels of vitamin D. After looking at other variables that could influence the results, such as body mass index, physical activity, the season of the year, mental abilities, health conditions and anemia, the results held true.

The study wasn't designed to evaluate whether low vitamin D levels actually cause poor physical performance, but the results suggest the need for additional research in this area, said Houston. She said vitamin D plays an important role in muscle function, so it is plausible that low levels of the vitamin could result in lower muscle strength and physical performance.

"But it's also possible that those with poor physical performance had less exposure to sunlight resulting in low vitamin D levels," she said.

Current recommendations call for people from age 50 to 69 to get 400 international units (IUs) of vitamin D per day and for those over age 70 to get 600 IUs. Many researchers, however, suggest that higher amounts may be needed.

"Higher amounts of vitamin D may be needed for the preservation of muscle strength and physical function as well as other conditions such as cancer prevention," said Houston. "The current recommendations are based primarily on vitamin D's effects on bone health."

###

The research is supported by the Italian Ministry of Health and in part by the National Institute on Aging. Co-researchers were Gary Schwartz, Ph.D., and Stephen Kritchevsky, Ph.D., both with Wake Forest, Matteo Cesari, M.D., Ph.D, with the University of Florida, Luigi Ferrucci, M.D., Ph.D., with the National Institute on Aging, Dario Maggio, M.D., and Antonio Cherubini, M.D., Ph.D, both with the University of Perugia in Italy, Mary Ann Johnson, Ph.D., with the University of Georgia, and Benedetta Bartali, R.D., with Cornell University.

Media Contact: Shannon Koontz, shkoontz@wfubmc.edu; at 336-716-4587

Wake Forest University Baptist Medical Center is an academic health system comprised of North Carolina Baptist Hospital and Wake Forest University Health Sciences, which operates the university's School of Medicine. U.S. News & World Report ranks Wake Forest University School of Medicine 18th in family medicine, 20th in geriatrics, 25th in primary care and 41st in research among the nation's medical schools. It ranks 35th in research funding by the National Institutes of Health. Almost 150 members of the medical school faculty are listed in Best Doctors in America.

TV food adverts increase obese children's appetite by 134 percent

Public release date: 24-Apr-2007

Contact: Joanna Robotham
joanna.robotham@liv.ac.uk
44-015-179-42026
University of Liverpool

TV food adverts increase obese children's appetite by 134 percent

Obese and overweight children increase their food intake by more than 100 percent after watching food advertisements on television; a study by the University of Liverpool psychologists has shown

LIVERPOOL, UK – 23 April 2007 -- Obese and overweight children increase their food intake by more than 100% after watching food advertisements on television; a study by the University of Liverpool psychologists has shown.

A group of 60 children of varying weights, aged between nine and eleven years was shown a series of both food television adverts and toy adverts, followed by a cartoon. Food intake following the food adverts was significantly higher compared with the toy adverts in all weight groups, with the obese children increasing their consumption by 134%; overweight children by 101% and normal weight children by 84%.

It was also found that weight dictated food preference during the experiment. Food of differing fat contents was made available to the children to eat at their own will, ranging from high fat sweet snacks to low fat savoury products. The obese group consistently chose the highest fat product - chocolate - whereas the overweight children chose jelly sweets which have a lower fat content, as well as chocolate.

Dr Jason Halford, Director of the University's Kissileff Human Ingestive Behaviour Laboratory commented: "Our research confirms food TV advertising has a profound effect on all children's eating habits – doubling their consumption rate. The study was also particularly interesting in suggesting a strong connection between weight and susceptibility to over-eating when exposed to food adverts on television."

In this country, 14% of children are classed as obese and the average UK child watches 17 hours of commercial television a week. A ban on junk food advertising around children's television programmes was introduced in the UK in January 2007 yet surveys have shown that many children still watch during 'family viewing' hours in the evening when the ban does not apply.

The University research team is presenting its research at the European Congress on Obesity in Budapest this week.

Future studies are planned to investigate whether enhanced responsiveness to food adverts or the greater amount of television children are watching is a predictor of childhood obesity.

###

- EMBARGOED UNTIL 1800 GMT, TUESDAY, 24 APRIL

Notes to editors

1. The University of Liverpool is one of the UK's leading research institutions. It attracts collaborative and contract research commissions from a wide range of national and international organisations valued at more than £100 million annually.

High insulin levels impair intestinal metabolic function

Public release date: 24-Apr-2007

Contact: Ryan Smith
ryan.smith@ualberta.ca
780-905-9181
University of Alberta

High insulin levels impair intestinal metabolic function

Researchers believe impaired intestinal metabolic function plays a critical role in the development of cardiovascular disease

Nutritional scientists at the University of Alberta are the first to establish a connection between high insulin levels and dysfunction of intestinal lipid metabolism in an animal model. They believe this finding supports their contention that impaired intestinal metabolic function plays a critical role in the development of cardiovascular disease.

The research was published recently in the journal Atherosclerosis.

The researchers have found that excessive insulin appears to slow the removal of chylomicrons from the blood stream following a fatty meal. Chylomicrons transport dietary fat from the intestine to the rest of the body.

The researchers note that excessive insulin appears to alter the mechanics of blood vessel walls, allowing chylomicrons and cholesterol to build up in them, which, over time, creates blockages in the blood stream, leading to heart problems.

"Now that we know high levels of insulin are associated with altered intestinal chylomicron metabolism and a build up of these particles in the blood vessel walls, our next step is to use this animal model to look closer at the cellular mechanisms and try to figure out how this happens," said Dr. Donna Vine, a nutritional scientist at the U of A and co-author of the paper in Atherosclerosis.

High insulin levels are caused by excessive consumption of sugar and fatty foods. Perpetually high insulin levels can lead to insulin resistance, which predisposes individuals to develop Type 2 diabetes and increased risk of cardiovascular disease.

Traditionally, scientists have believed cardiovascular disease was connected to increased levels of low-density lipoprotein (LDL) cholesterol, which is derived from the liver.

However, Vine and her colleagues believe high levels of intestinal chylomicron cholesterol—which is harder to detect than LDL cholesterol—has been long overlooked as a contributor to cardiovascular disease.

It is estimated fifty per cent of cardiovascular disease events occur in the presence of normal LDL-cholesterol levels; therefore Vine believes anyone concerned about developing cardiovascular disease should not only have their LDL cholesterol levels checked but should also check the amount of chylomicrons in their blood stream.

If chylomicron levels were high, Vine said it would pay to consume less fatty foods over the day. Aside from critical dietary manipulation, there are also emerging drugs that can target intestinal cholesterol and perhaps improve chylomicron metabolism, she added.

"The ultimate goal is to learn more about the intestines' role in health and disease states, such as diabetes and cardiovascular disease, and to develop interventions that can prevent disease onset and progression.

###

Dr. Donna Vine can be reached at 780-492-4393 or donna.vine@ualberta.ca.

Biodiesel won't drive down global warming

Public release date: 23-Apr-2007

Contact: Lisa Richards
press@soci.org
44-020-759-81524
Society of Chemical Industry

Biodiesel won't drive down global warming

Biodiesel could increase rather than reduce greenhouse emissions compared to conventional diesel

EU legislation to promote the uptake of biodiesel will not make any difference to global warming, and could potentially result in greater emissions of greenhouse gases than from conventional petroleum derived diesel. This is the conclusion of a new study reported today in Chemistry & Industry, the magazine of the SCI.

Analysts at SRI Consulting compared the emissions of greenhouse gases by the two fuels across their overall life cycles from production to combustion in cars.

The results show that biodiesel derived from rapeseed grown on dedicated farmland emits nearly the same amount of greenhouse gas emissions (defined as CO2 equivalents) per km driven as does conventional diesel.

However, if the land used to grow rapeseed was instead used to grow trees, petroleum diesel would emit only a third of the CO2 equivalent emissions as biodiesel.

Petroleum diesel emits 85% of its greenhouse gases at the final stage, when burnt in the engine. By contrast, two-thirds of the emissions produced by rapeseed derived biodiesel (RME) occur during farming of the crop, when cropland emits nitrous oxide (N2O), otherwise known as laughing gas, that is 200-300x as potent a greenhouse gas as CO2.

The results of this analysis should have big implications for policymakers. The 2003 EU Biofuels Directive aims to increase the levels of biofuels to 5.75% of all transport fuels by 2010, up from roughly 2% currently. This will be further increased to a 10% share in 2010, the Commission announced in January this year.

Transportation currently accounts for more than a fifth of all greenhouse gas emissions emitted in the EU. Rapeseed-derived biodiesel is the major renewables-derived biofuel used across Europe and, as well as helping to improve energy security, is expected to play an important role in helping to meet the EU's Kyoto commitment to reduce levels of greenhouse gas emissions by 8% by 2012 relative to 1990 levels, and by 20% by 2020.

Nanotechnology provides 'green' path to environmentally sustainable economy

Public release date: 26-Apr-2007

Contact: Sharon McCarter
sharon.mccarter@wilsoncenter.org
202-691-4016
Project on Emerging Nanotechnologies

Nanotechnology provides 'green' path to environmentally sustainable economy

WASHINGTON, DC – As products made with nanometer-scale materials and devices spread to more industries and markets, there is a growing opportunity and responsibility to leverage nanotechnology to reduce pollution, conserve resources and, ultimately, build a "clean" economy, advises a new report from the Project on Emerging Nanotechnologies.

A "strong marriage" between nanotechnology and the principles and practices of green chemistry and green engineering "holds the key to building an environmentally sustainable society in the 21st century," concludes Green Nanotechnology: It's Easier Than You Think. Summarizing proceedings at a national American Chemical Society symposium and four workshops held in 2006, the new report was authored by science writer Karen Schmidt for the Project on Emerging Nanotechnologies, an initiative of the Woodrow Wilson International Center for Scholars and The Pew Charitable Trusts.

The report explores potentially beneficial links between nanotechnology – essentially, science and engineering practiced on the molecular scale – and green chemistry and engineering, which aim to minimize environmental impacts through resource-conserving and waste-eliminating improvements in processes and products. It concludes with recommendations for proactive federal policy measures to help the fast developing field of nanotechnology to "grow up" green.

The report cites examples of research progress toward using nanotechnology to accomplish environmental goals in combination with commercial or other objectives. "With greater ability to manipulate matter and tailor properties, it should be possible to make products and processes with reduced toxicity, increased durability and improved energy efficiency," according to the report.

For example, James Hutchison, a University of Oregon chemist, uses DNA molecules in a novel process that holds promise for building nanoscale patterns on silicon chips and other surfaces. The experimental method saves materials and requires less water and solvent than the traditional printing – or lithography – techniques used in the deceptively resource-intensive electronics industry. Other researchers are investigating nanoscale approaches to replace lead and other toxic materials in electronics manufacturing.

Chemist Vicki Colvin and her Rice University colleagues have discovered that 12-nanometer magnetic nanoparticles can remove better than 99 percent of the arsenic in a solution, while their counterparts at Oklahoma State University have engineered nanoscale sensors that can detect pollutants at the level of parts per billion.

Nanotechnology has opened promising new routes for making inexpensive solar cells as well as improving the performance and lowering the cost of fuel cells, eyed as the energy source for cars and trucks of the future. At the same time, work at the nanoscale is leading toward tools for removing toxic materials and cleaning up hazardous waste sites.

"Nanotechnology potentially is a 'doubly green dream.' It offers us the opportunity to make products and processes 'green' from the beginning," explained Barbara Karn, an environmental scientist who helped organize the green nanotechnology programs while with the Project on Emerging Nanotechnologies. "It also allows us to substitute more environmentally-friendly chemicals, materials and manufacturing processes for older, more polluting ones."

The report defines four categories in which nanotechnology applications and environmental interests intersect:

  • Fostering new nanotechnology-enabled products and processes that are environmentally benign – or "clean and green";

  • Managing nanomaterials and their production to minimize potential environmental, health, and safety risks;

  • Using nanotechnology to clean up toxic waste site and other legacy pollution problems; and

  • Substituting green nanotechnology products for existing products that are less environmentally friendly.

"We think the United States is on track to be a global leader in green nanotech," said David Rejeski, director of the Project on Emerging Nanotechnologies. "The country's research and development portfolio should be directed toward this goal. We believe green nanotechnology can not only help protect the environment but also be a source of American jobs and company profits in the future."

Looking ahead, beyond legacy environmental problems of today, the report suggests that the most effective approach to protecting the environment would be to "develop green nano policies that actively promote pollution prevention."

Ranging from developing metrics for evaluating bottom-line environmental impacts to using federal procurement to foster demand for green nanoproducts, the recommended policy steps outlined in the report would help to ensure that the $8.3 billion taxpayer investment in nanotechnology, since the U.S. National Nanotechnology Initiative was established in 2001, pays off for the country and the environment.

"We are on an unsustainable path," said Paul Anastas, director of the American Chemical Society's Green Chemistry Institute. "It is not as though nanotechnology will be an option; it is going to be essential for coming up with sustainable technologies."

###

About Nanotechnology

Nanotechnology is the ability to measure, see, manipulate and manufacture things usually between 1 and 100 nanometers. A nanometer is one billionth of a meter; a human hair is roughly 100,000 nanometers wide. More than $30 billion in products incorporating nanotechnology were sold globally in 2005. By 2014, Lux Research estimates this figure will grow to $2.6 trillion.

The Project on Emerging Nanotechnologies is an initiative launched by the Woodrow Wilson International Center for Scholars and The Pew Charitable Trusts in 2005. It is dedicated to helping business, government and the public anticipate and manage possible health and environmental implications of nanotechnology. For more information about the project, log on to www.nanotechproject.org.

The Pew Charitable Trusts (www.pewtrusts.org) is driven by the power of knowledge to solve today's most challenging problems. Pew applies a rigorous, analytical approach to improve public policy, inform the public and stimulate civic life. We partner with a diverse range of donors, public and private organizations and concerned citizens who share our commitment to fact-based solutions and goal-driven investments to improve society.

The Woodrow Wilson International Center for Scholars is the living, national memorial to President Wilson established by Congress in 1968 and headquartered in Washington, D.C. The Center establishes and maintains a neutral forum for free, open, and informed dialogue. It is a nonpartisan institution, supported by public and private funds and engaged in the study of national and international affairs.

More nutritious, less toxic

Public release date: 23-Apr-2007

Contact: Rebecca Bailey
Rebecca.A.Bailey@dartmouth.edu
603-646-2117
Dartmouth College

More nutritious, less toxic

High-quality food helps reduce toxins in the food chain, Dartmouth-led research finds

HANOVER, NH—Research led by Dartmouth scientists found that animals fed nutritious, high-quality food end up with much lower concentrations of toxic methylmercury in their tissues. The result suggests ways in which methylmercury—a neurotoxin that can accumulate to hazardous levels—can be slowed in its passage up the food chain to fish.

"This research provides evidence that by eating high-quality food, organisms may reduce their bodily concentration of a contaminant," said lead author Roxanne Karimi, a graduate student in the Dartmouth Department of Biological Sciences. "These findings allow us to predict the conditions under which freshwater fish are likely to carry relatively high mercury levels."

The research is reported in a paper titled "Stoichiometric controls of mercury dilution by growth," to published in the April 23, 2007 online "Early Edition" of Proceedings of the National Academy of Sciences (http://www.pnas.org/cgi/content/abstract/0611261104v1).

In laboratory experiments, Karimi and colleagues from Dartmouth, Lakeland College, and Stony Brook University, studied the translucent water flea Daphnia pulex, a species of zooplankton that is one of the chief food sources for freshwater fish. The team measured, over five days, the growth of two groups of juvenile Daphnia, which in their mature state are about 2-3 millimeters in length. Both groups were fed the same amount of algae contaminated with trace amounts of methylmercury; however, one group's algae was of greater nutritional value.

The animals that received the nutritious, phosphorous-rich algae grew 3.5 times faster than the other group, the research found. Although the faster growing zooplankton ingested roughly the same amount of methylmercury as the other group, they ended up with one-third the concentration of toxin in their tissues because, as they grew faster, the toxin was diluted.

Methylmercury is a neurotoxin found in all water bodies. While normally present in the water only in trace amounts, methylmercury presents a serious health hazard to humans due to biomagnification, a process in which a toxin occurs in higher and higher concentrations in animal tissue as one moves up the food chain. Daphnia and other zooplankton are a major source of methylmercury for lake fish. When water fleas and other zooplankton grow rapidly by feeding on high quality food, the rate at which methylmercury is accumulated and transferred through the food chain may decrease, the research suggests.

This same effect could occur in other organisms for other contaminants, such as PCBs and DDT, which also biomagnify in a food chain, Karimi said. "These contaminants pose health risks because they tend to remain in the body and so accumulate to high concentrations. When organisms have the optimal combination of nutrients available to them, they are able to gain more weight relative to the amount of toxin they get from their food. This is what results in the process of diluting the toxin by rapid growth."

This study is one of a number of ongoing research projects at Dartmouth that look at methylmercury and other toxic heavy metals in aquatic food webs. Many of these projects are being undertaken by Dartmouth's Center for Environmental Health Sciences (http://www.dartmouth.edu/~cehs/ ) and one of its programs, the Dartmouth Toxic Metals Research Program, (http://www.dartmouth.edu/%7Etoxmetal/) which is funded by the the Superfund Basic Research Program (SBRP) (http://www-apps.niehs.nih.gov/sbrp).

"One of the most distinctive aspects of Dartmouth's center and the SBRP in general is the drawing together of scientists from multiple disciplines to solve problems of significant human impact," said Karimi's advisor and co-author Carol Folt, Dartmouth dean of faculty, professor of biological sciences, and associate director of the Dartmouth toxic metals program. "Dartmouth's program has made great strides in addressing public and environmental impacts of both arsenic and mercury with this approach. Our particular focus—understanding the environmental factors that drive mercury to reach some of the highest levels in fish from the most pristine systems—is of special value for public policy. Mercury in fish is a worldwide issue of concern, meriting region-wide approaches for effective and timely mitigation and global cooperation."

###

The other authors of the paper are Celia Y. Chen, research associate professor, Department of Biological Sciences, Dartmouth; Paul C. Pickhardt, Department of Biology, Lakeland College; and Nicholas Fisher, Marine Sciences Research Center, Stony Brook University. In related activities, these researchers have demonstrated several key ecological mechanisms that explain why greater concentrations of methylmercury are often found in fish from more pristine systems (http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubmedid=11904388 and http://www.aibs.org/bioscience-press-releases/resources/Evers%20final.pdf ) and recently sponsored a workshop attended by scientists and policy makers throughout the region to share data, identify data gaps and discuss mercury mitigation ( http://www-apps.niehs.nih.gov/sbrp/3/mercury/index.cfm ). Chen also participated recently in the region-wide assessment of mercury impacts that identified hotspots of mercury contamination requiring national attention (http://www.hubbardbrookfoundation.org/article/view/13188/1/2076/ ).

Researchers 'look into' plant cells to increase ethanol yields

WEST LAFAYETTE, Ind. - Tiny pores within plant cells may hold promise for green fuels.

Researchers have discovered that particles from cornstalks undergo previously unknown structural changes when processed to produce ethanol, an insight they said will help establish a viable method for large-scale production of ethanol from plant matter.

Their research demonstrates that pretreating corn plant tissue with hot water - an accepted practice that increases ethanol yields 3 to 4 times - works by exposing minute pores of the plant's cell walls, thus increasing surface area for additional reactions that help break down the cell wall.

"This brings together the tools that link the processing technology to the plant tissue physiology," said Nathan Mosier, an assistant professor of agricultural and biological engineering at Purdue University. "It helps us understand, on a fundamental level, what the processing is doing and how we can improve it."

Mosier said that research, further described in a study published Thursday (April 26) in the journal Biotechnology and Bioengineering, applies to cellulosic ethanol, or ethanol produced from cellulose, which is a key component of plant's cell walls.

Using high-resolution imaging and chemical analyses, the researchers determined that pretreatment opens reactive areas within the cells of the corn stover - another name for postharvest corn remnants, like leaves and stalks - that were previously overlooked. In the next step of processing, these enlarged pores are more easily attacked by enzymes that convert cellulose into glucose, which is in turn fermented into ethanol by yeast, Mosier said.

Producing ethanol from cellulose would be advantageous over existing industrial processes in several ways, said Michael Ladisch, the study's co-author and a professor of agricultural and biological engineering.

Currently, almost all industrial ethanol derives from either starch found in corn grain or from sugar cane. This limits U.S. ethanol production, which is almost entirely from corn grain, to a grain supply that already is in demand for a variety of uses.

"Cellulosic ethanol would allow industry to expand beyond the limits brought about by corn's other uses, like sweetener production, animal feed and grain exports," Ladisch said.

For these reasons, he said, cellulosic ethanol also would likely put less pressure on food prices.

The new process has the potential to become more efficient, with a larger potential supply of plants that can be grown more economically than traditional row crops. What's more, research in plant science has yielded - and will likely continue to yield - new types of energy crops with larger pools of usable cellulose.

However, the catch is that cellulose is not easily freed from the cell wall's complex, rigid structure, and, to date, cellulosic ethanol has not been commercially viable. Ladisch said this study should help change that.

"This study will help us translate science from the lab to an industrial setting and will help produce cellulosic ethanol economically," he said.

Plant's cell walls are rigid structures made up of a variety of polymers, including cellulose and hemicellulose, which can be converted into sugars that are then made into ethanol. However, cellulose and hemicellulose are held in place by a variety of compounds like lignin, a strong cellular glue that resists treatment and protects cellulose from being broken down. Mosier and Ladisch found that after pretreatment opens corn's tiny pores, enzymes not only removed more cellulose and hemicellulose from the cell wall, but also removed it at a faster rate.

Cellulosic ethanol comes from plant biomass, another term for the tissue of recently dead plants, or plants that grow and die annually. This distinguishes the current supply of plant biomass - to be used for cellulosic ethanol - from plant matter that died eons ago and through time created our current supply of carbon fuels, namely coal and oil. This is why plant biomass is often labeled as renewable, since it can be grown each year, and why petroleum is referred to as non-renewable - once it's gone, it cannot be replaced.

Mosier and Ladisch are currently at work on a variety of projects related to ethanol production, such as how to best scale up from laboratory operations.

They have conducted research in this area for years. The hot liquid water pretreatment process used in this study was originally developed in the Laboratory of Renewable Resources Engineering at Purdue, which Ladisch directs.

###

Ladisch's graduate student, Meijuan Zeng, was the paper's first author.

This study was funded by the U.S. Department of Energy, U.S. Department of Agriculture and Purdue Agriculture.

Writer: Douglas M Main, (765) 496-2050, dmain@purdue.edu

Sources: Nathan Mosier, (765) 496-2044, mosiern@purdue.edu

Michael Ladisch, (765) 494-7022, ladisch@purdue.edu

Recipe: Sea bass baked in a salt crust

Mitch Tonks

by Mitch Tonks

Serves 2

Cooking and preparation
10 minutes preparation, 25 minutes cooking

Ingredients


1 x 450g/1lb sea bass
1kg/2lb 3oz coarse rock salt
3-4 fresh rosemary sprigs

To serve
lemon wedges

Method

1. Preheat the oven to 200C/400F/Gas 6.

2. Scale and gut the fish (or you can ask your fishmonger to do this for you).

3. Place a layer of sea salt in the bottom of a roasting tin large enough to hold the fish comfortably.

4. Dry the scaled, gutted fish with kitchen paper. Stuff the body cavity with fresh rosemary sprigs.

5. Lay the fish on top of the salt, then cover the fish with the remaining sea salt. The fish should be completely enclosed by the salt. Sprinkle a bit of water on top of the salt (this will help it to form a crust).

6. Place the roasting pan in the preheated oven and cook for 25 minutes.

7. Remove the roasting pan from the oven. Break the salt crust with a palette knife. Using a pastry brush, remove the salt crystals from the surface of the fish and from around the fish.

8. Using a fish slice, carefully remove the fish from the salt and place onto a serving plate. Carefully remove the fish skin and fins.

9. Serve with lemon wedges.


Step by Step

Step 1
Preheat the oven to 200C/400F/Gas 6. Scale and gut the fish (or you can ask your fishmonger to do this for you).

Step 2
Place a layer of sea salt in the bottom of a roasting tin large enough to hold the fish comfortably.

Step 3
Dry the scaled, gutted fish with kitchen paper. Stuff the body cavity with fresh rosemary sprigs.

Step 4
Lay the fish on top of the salt, then cover the fish with the remaining sea salt. The fish should be completely enclosed by the salt. Sprinkle a bit of water on top of the salt (this will help it to form a crust).

Step 5
Place the roasting pan in the preheated oven and cook for 25 minutes.

Step 6
Remove the roasting pan from the oven. Break the salt crust with a palette knife. Using a pastry brush, remove the salt crystals from the surface of the fish and from around the fish.

Step 7
Using a fish slice, carefully remove the fish from the salt and place onto a serving plate. Carefully remove the fish skin and fins.

Step 8
Serve with lemon wedges.

-- from BBC Food

KFC to Fry Chicken Without Trans Fats

Restaurant Chain Plans Conversion to New Oil for Fried Foods by April 2007
By Todd Zwillich
WebMD Medical News
Reviewed by Louise Chang, MD

Oct. 30, 2006 -- Fast-food giant KFC announced Monday it would begin frying its chicken and other foods in oil free of trans fats. Consumption of trans fats is linked to risk of coronary heart disease.

The company said it plans to convert fryers in its 5,500 restaurants to a "low-linolenic" soy bean oil that contains no trans fats.

The conversion is scheduled for completion by April 2007 and will apply to chicken, potato wedges, and other fried foods on KFC menus. Other items, like biscuits, pot pies, and mashed potatoes with gravy, will continue to contain trans fats, said Gregg Dedrick, president of KFC Corporation.

Trans fats are byproducts of hydrogenation, used to increase the shelf life of cooking oils. Companies have come under fire from consumer and health groups in recent years because of mounting evidence that trans fats raise levels of LDL "bad" cholesterol and lower HDL "good" cholesterol.

"This is a major breakthrough," Dedrick said in a telephone conference call with reporters. "We're committed to working on the remaining nonfried items."

Dedrick said the new oil was developed over two years by KFC in response to consumers' desire for trans-fat-free food.

Lawsuit Dropped

The consumer watchdog group Center for Science in the Public Interest announced Monday it would drop out of a lawsuit it filed against KFC in June seeking to force the chain to warn consumers about the dangers of trans fat in its food.

The move brings KFC in line with other restaurant chains, including Wendy's, Chili's, and Ruby Tuesday, that have already removed trans fat from most of their menu items.

"If KFC, which deep-fries almost everything, can get the artificial trans fat out of its frying oil, anyone can," CSPI Executive Director Michael Jacobson said in a statement.

Still, in interviews, nutritionists said that use of the new oils, while laudable, does not transform fried food into health food.

The new oil is still high in fat and calories, the bane of a nation where more than 60% of adults are deemed overweight or obese.

"If obesity is your problem, the fried food is going to be a no-no," said Lalita Kaul, PhD, a professor of nutrition at the Howard University Medical School in Washington, D.C. "Still take it in moderation."

Christine Gerbstadt, MD, RD, a nutritionist and weight control specialist at Drexel University, warned that heating and cooling of oil can form trans fats, potentially reducing the benefit of the company's new oil.

"If you're the first order of chicken out of the fryer, you're good. If you're a few days later, you might as well have the old stuff," Gerbstadt said.

Dedrick said the company has tested the oil throughout its normal cooking life. "We're not aware of any trans fat making its way into the product," he said.

He said the new oil is more expensive than older, partially hydrogenated oil, but that the company had no plans to raise prices to compensate for the increased costs.

SOURCES: Gregg Dedrick, president, KFC Corporation. Michael Jacobson, executive director, Center for Science in the Public Interest. Lalita Kaul, professor of nutrition, Howard University Medical School. Christine Gerbstadt, MD, nutritionist, Drexel University.

Spicy Spin on Easing Arthritis

Tests on Rats Show the Curry Spice Turmeric Deserves Further Study, Researchers Say

Oct. 30, 2006 -- Turmeric, a curry spice, may curb arthritis joint inflammation, new research shows.

So say scientists including Janet Funk, MD, of the Arizona Health Sciences Center at the University of Arizona.

Turmeric been used for centuries in traditional Indian Ayurvedic medicine to counter inflammation, Funk's team notes.

"Clearly, however, additional preclinical and clinical trials must be conducted before the use of turmeric for arthritis can be recommended," the researchers write.

Their bottom line: Turmeric shows promise and deserves further study, but it's too soon to count on moving it from the spice rack to the medicine cabinet.

The study appears in Arthritis & Rheumatism's November edition.

Turmeric Trial

First, the researchers brewed their own turmeric extract to mimic the chemistry of commercial turmeric supplements.

Next, they injected the turmeric extract into the bellies of about 90 female rats. For comparison, they gave other rats shots lacking turmeric.

The rats got those shots every day for two weeks.

Four days after starting those shots, the mice also got shots of an arthritic compound.

Over the next 28 days, the mice in the turmeric group showed less joint inflammation and less joint damage than those in the comparison group.

The study ended after that, so longer-term results aren't available.

More Findings

The turmeric extract apparently curbed certain genes involved in joint inflammation, Funk's team found.

The mice in the turmeric group also showed better bone mineral density than those in the comparison group.

Turmeric may help prevent bone loss, but that's not certain yet, the scientists note.

Five of the 87 mice in the turmeric group died during the study. The reasons for those deaths aren't clear.

The researchers call for more studies to see if turmeric will help ease arthritis in people.


SOURCES: Funk, J. Arthritis & Rheumatism, November 2006; vol 54: pp 3452-3464. News release, University of Arizona Health Sciences Center. News release, John Wiley & Sons Inc.

10 Foods that Are Health Horrors

Dietitians name their top nutritional nightmares.


WebMD Weight Loss Clinic


Some foods are so bad for you, they qualify as a nutritionist's nightmare.

WebMD asked several registered dietitians and other food experts to nominate their favorite "food horrors". Their submissions ranged from empty-calorie foods masquerading as nutritious, to outlandish concoctions that tip the scales with obscene amounts of fat and calories. Have any of them ever lurked around your plate?

1. Frightful Fried Foods

From a nutritional standpoint, some of the scariest foods are the deep-fat fried concoctions you can find at carnivals and state fairs.

Americans have tossed everything from turkeys to Twinkies in the fryer, but have you ever heard of deep-fried cola? Debuting at the Texas state fair -- and winning the creativity honor at the Big Tex Choice Awards contest -- was this deep-fried, Coca-Cola flavored batter, drizzled with cola fountain syrup, and topped with whipped cream, cinnamon sugar and a cherry.

2. Scary Steakhouse Specialty

Nutritional nightmares are readily available at many of your favorite neighborhood restaurants. Christine Palumbo, RD, nominated the deep-fried onion appetizer popular at some chain steakhouses.

One such appetizer, Outback Steakhouse's Bloomin' Onion, has more than 800 calories, 58 grams of fat and 22 grams of saturated fat, plus 1,520 milligrams of sodium. These numbers don't include the dipping sauce, which is also loaded with fat, calories, and sodium.

3. Monstrously Misleading

Marion Nestle, PhD, MPH, a New York University nutrition professor and author of What to Eat, takes issue with not-very-nutritious foods that are labeled or advertised with healthy-sounding terms. She nominates "kids' fruit snacks that have no fruit whatsoever and are basically candy in disguise" as one potentially misleading food.


4. Big, Bigger, Biggest Burgers

There appears to be no end to the amount of calories and fat you can fit onto a bun.

Hardee's has the Monster Thickburger, boasting 1,420 calories, 107 grams (g) of fat, 45 g of saturated fat, and 2,740 milligrams (mg) of sodium. Carl's Jr. takes it a step further with the Double Six Burger, featuring two burger patties and three slices of cheese -- weighing in at 1,520 calories, 111 g fat, 47 g saturated fat, and 2,760 mg sodium.

Burger King is not far behind with its BK Stacker, loaded with four burgers, four slices of cheese, and 8 strips of bacon, coming in at 1,000 calories, 30 g saturated fat, and 1,800 mg sodium.

And the list doesn't end at fast-food chains. Ever hear of the "Hamdog"? This culinary creation from the former Mulligan's Tavern near Atlanta starts with a hot dog padded with cheese and half pound of ground beef. That's dropped in the fryer, then loaded onto a hoagie roll and topped with chili, bacon, onions and a fried egg. Mulligan's was also famous as the home of the "Luther Burger," a giant bacon cheeseburger with a Krispy Kreme doughnut for a bun.

Someone call the food police!

Of course, "most people know when they order one of these that it is not good for them," says Jayne Hurley, RD, senior nutritionist for the watchdog group, Center for Science in the Public Interest.

If you are thinking of your health, try ordering a plain burger with sauce on the side, along with a side salad.

The bottom line is that we should eat no more than 20 grams of saturated fat per day. The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend no more than 2,300 mg of sodium per day (equal to about 1 teaspoon). If you're salt-sensitive (that is, if your blood pressure is highly affected by salt), the number drops to 1,500 mg.


5. Appalling Appetizers

Dietitian Cynthia Sass, RD, nominated TGI Friday's "sizzling triple meat fundido -- a combination of cheese, pepperoni, bacon, and sausage served with breadsticks." While nutritional information for this appetizer was not available on the restaurant's web site, the fat-laden ingredients ensure that the fundido is a nutritional no-no.

6. Calorie-Laden Cakes

As if cheesecake were not high enough in fat and calories, the Cheesecake Factory adds chocolate candy, cookies, mousse, ganache, flourless chocolate cake crust, and other equally caloric extras to the rich dessert, says Jayne Hurley, RD. Even if you're just ordering a plain slice, cheesecake will set you back 630 calories.

Looking for a little nosh with your coffee? Starbucks Old Fashioned Crumb cake looks innocent enough, but that little square packs 670 calories.

7. Diet-Demolishing Drinks

The real problem with high-calorie drinks is that they go down easily, and don't tend to fill you up.

"Coffee drinks and smoothies don't set off bells and whistles to alert you to the calorie load," says Hurley. "Starbucks' white chocolate mocha is a Quarter-Pounder in a cup; any Frappuccino Blended Crème has 490-580 calories; and a venti Java Chip Frappuccino has the equivalent of 11 creamers and 20 packets of sugar.

To reduce the calories in your favorite coffee drink, order a small size, make it "skinny" (with low fat milk), and skip the whipped cream.

8. Mammoth Mall Munchies

Most people know when they order a gigantic burger that it is not good for them. But what really scares Hurley are the not-so-obviously fattening foods that people snack on at the mall.

"The highly aromatic cinnamon used in a Cinnabon (810 calories) or the smell of Mrs. Field's milk chocolate macadamia cookie (320 calories) tempts mall goers into thinking nothing of eating a snack that has half a day's calories or fat," she says.

Bring along a 100-calorie pack of crackers, some trail mix, or raw veggies to help you resist the tantalizing aromas of such high-calorie mall treats.


9. Dining-Out Diet Disasters

"Fifteen years ago, when I first started evaluating restaurant food, I was blown away by the 1,500 calories in a serving of Fettuccine Alfredo, but the trend has gotten worse, not better," says Hurley.

Fried macaroni and cheese and cheese fries were other nominees in the category of frightening foods found on restaurant menus.

10. Stupendous Servings

It's not just fast-food meals that have been super-sized in the last couple of decades.

"Muffins, bagels, salads, sandwiches, pasta servings -- almost everything is much larger today than it used to be or needs to be," says Hurley. "You can expect most restaurant appetizers, entrees, and desserts to each weigh in around 1,000 calories."

Here's a sure-fire way to start your day off on the wrong dietary foot: the enormous omelet sandwich at Burger King. This fork-free meal is loaded with two slices of cheese, three slices of bacon, two eggs, and a sausage patty on a giant bun, totaling 730 calories and 47 g fat.

Do Food Horrors Really Matter?

Yes, dietitians say, there are some truly frightening foods out there. But do they really matter to the average American's diet?

Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work, thinks that once a person indulges in a decadent dessert or monster burger, it triggers the "'I've already blown my diet, so why bother?" mentality.

Beyond that, May believes, the real horror may be the American mind-set about food.

"We were raised to clean our plates so we could be rewarded with dessert, which further enhances our desire to eat sweets and eat meals without recognition of fullness," she says.

Further, consider that many of the most frighteningly fattening foods are sold in restaurants. Americans now spend 48% of their food dollars in restaurants, according to the USDA Economic Research Service. And the most popular restaurant food eaten by both men and women is the hamburger, according to the NPD Group, a market research firm.

Hurley thinks most people would think twice about ordering food and drinks that they realize are "hideously high in fat and calories." She'd like to see nutrition information about restaurant foods become more readily available, and believes this would encourage restaurateurs to offer more healthful options.

"Let's give consumers the choice and educate them with the nutritional information of restaurant foods at the point of purchase, not the web site," she recommends.

Published Oct. 27, 2006.


SOURCES: U.S. Department of Agriculture (USDA): "Dietary Guidelines for Americans, 2005". Burger King web site. Carl's Jr. web site. TGI Friday's web site. Mrs. Fields web site. USDA: "Let's Eat Out: Americans Weigh Taste, Convenience", and "Nutrition (EIB-19), October 2006". Press release, NPD group, Sept. 5, 2006. Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest. Cynthia Sass, RD, spokeswoman, American Dietetic Association. Marion Nestle, PhD, MPH, nutrition professor, New York University; author, What to Eat. Christine Palumbo, MBA, RD, food columnist, Allure magazine; nutrition consultant. Michelle May, MD, author, Am I Hungry? What to Do When Diets Don't Work.


What's Haunting Your Kitchen?

7 foods to toss when you're trying to eat more healthfully.


WebMD Weight Loss Clinic


So you've decided it's time to start eating healthfully. You've stocked up on fruits, veggies, and whole grains.

But what about those less-than-healthy items that may still be lurking in your fridge and pantry. Are there certain foods to which you should give the old heave-ho?

Yes, say experts, who especially recommend tossing processed foods that contain excessive amounts of any of these four ingredients: high-fructose corn syrup, partially hydrogenated oils, bleached white flour, and salt.

Below are their recommendations for the top seven foods to lose for the sake of your health. Are any of them haunting your kitchen?

1. Foods High in Trans Fats

"Foods filled with trans-fats are a health problem," Nancy Clark, MS, RD, author of Nancy Clark's Sport Nutrition Guidebook, says in an email interview.

Clark recommends hiding the chips, cookies, and commercially baked goods, and replacing them with a bowl of fresh fruit on the kitchen counter and a plate of pre-cut veggies ready in the refrigerator.

"If you use a spread, buy one which is heart-healthy," adds Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association. "The partial hydrogenation process creates unhealthy fatty acids [trans fats] which promote inflammation and heart disease."

The good news is that the food industry has been working to reduce the level of trans fats in products. Over the past two years, many companies have reformulated products to dramatically reduce or eliminate trans fats.

2. Instant or "Fake" Foods

Joanne Slavin, PhD, RD, a nutrition researcher with the University of Minnesota, believes one big nutritional no-no is having no "real" food in the kitchen.

"I would get rid of instant food and convince people that food preparation -- including washing, shucking, baking, etc. -- is what makes food special and eating occasions memorable," Slavin says in an email interview.


3. Foods High in High-Fructose Corn Syrup

Toss everything that lists high-fructose corn syrup (or other sugars) as the first ingredient, urges Gerbstadt.

"Sugar is not the evil when YOU control the amount in your food," says Gerbstadt. "The trouble is that most prepared food contains much more than you would add yourself."

Inger Stallmann, MS, RD, a research dietitian with the Georgia Prevention Institute, says she would toss all regular sodas and sweetened beverages, especially those containing high-fructose corn syrup.

4. Most Processed Salty Snacks

Stallmann says she would also clear highly processed, salty snack foods out of the pantry, especially those that contain trans fats. This could include chips, cheese puffs, higher-fat crackers, and higher-fat microwave popping corn.

If you are going to have chips in your pantry -- even the more healthful types -- have only 1 bag of chips, not several. If you have triple the chip options, you might end up eating chips three times more often.

5. Most Commercially Prepared Desserts

"Just about any type of sweet dessert will contain high-fructose corn syrup" if it was made commercially, warns Stallmann.

Beware of products listing high-fructose corn syrup and partially hydrogenated fats when shopping in the snack cake and pie section and the frozen dessert section of your supermarket.

6. Shortening, and Foods Made with It

Shortening is traditionally made with partially hydrogenated oil, which means it contributes saturated and trans fats. One tablespoon contains around 3 grams of saturated fat and 1.5 grams of trans fat.

When using a recipe that calls for shortening, you can usually substitute a more healthful margarine -- one with mostly monounsaturated fat and polyunsaturated fat instead of saturated fat and trans fat.

If you still want to use shortening, try the new Zero Trans Fat Shortening by Crisco (one tablespoon contains 3 grams of saturated fat and 0 grams of trans fats).


7. High-Sugar, Low-Fiber Cereals

Get rid of breakfast cereals made mostly of refined grains and sugar that contribute less than 1 gram of fiber per serving. You know the ones -- cereal in the shape and flavor of mini-chocolate chip cookies, mini-cinnamon buns, or any brightly colored and fruit-flavored cereals.

So What Can You Eat?

Now that you've cleared some space in your kitchen, what foods should you be sure to have on hand?

Chantal Gariepy, RD, a dietitian with Sansum Medical Clinic, says her top picks are whole grains and whole-grain products like 100% whole-wheat bread and crackers, as well as plant sources of essential fats like olive oil, canola oil, and nuts.

And when it comes to fruits and vegetables, Gariepy notes that, generally, the more color, the healthier.

To replace those sugary soft drinks you've cleared from your fridge, here's a Halloweeny recipe for a punch made with fruit juice and diet soda.

Haunted (Black Cauldron) Punch

WebMD Weight Loss Clinic members: Journal as 1/2 cup fruit juice.

This punch will stain (because of the grape juice), so serve it outside or in a well-protected area.

6 cups 100% grape juice (the dark purple type)
6 cups diet orange soda
6 cups diet ginger ale soda

  • Add all ingredients to a large serving punch bowl and stir gently to blend well.
  • Add ice or frozen "hands" (made by freezing water inside a new rubber glove) as desired.

Yield: 18 one-cup servings of punch

Per serving: 53 calories, 0.5 g protein, 12.7 g carbohydrate, 0 g fat, 0 mg cholesterol, 0.1 g fiber, 20 mg sodium. Calories from fat: 1%.

Recipes provided by Elaine Magee; © 2006 Elaine Magee

Published October 27, 2006

SOURCES: Nancy Clark, MS, RD, sports dietitian; author, Nancy Clark's Sports Nutrition Guidebook. Joanne Slavin, PhD, RD, researcher, Department of Food Science and Nutrition, University of Minnesota. Christine Gerbstadt, MD, RD, certified specialist in sports dietetics; spokesperson, American Dietetic Association. Inger Stallmann MS, RD, research dietitian, Georgia Prevention Institute, Medical College of Georgia. Chantal Gariepy, RD, CDE, clinical dietitian, Sansum Medical Clinic, Santa Barbara, Calif.

Belly Off Club: Happily Downsized

Dan lost 76 pounds!

 The image
 
Name Dan Rosler
Job Business consultant and career coach
Hometown San Mateo, California
Age 32
Height 6'
Weight before 260 lb
Weight now 184 lb
 
The Gain
 
When Rosler finished business school and began work at a dotcom, he learned that his flabby, 220- pound build was scaleable. With no exercise and a penchant for late nights eating Thai takeout at his computer, he scrolled up to 260 pounds.
 
The Change
 
The dotcom crashed. Rosler lost his job and gained a lot of free time. "I tried to make the best of the layoff," he says. He began by walking on a treadmill at the gym two or three times a week. He imposed a 1,700-calorie daily limit, which he found still allowed generous portions of fish, lean meat, and vegetables. And he began weight training.
 
The Result
 
In 18 months, Rosler dropped 76 pounds. His slimmer look helps him in his new line of work. "Image is everything in sales, and it's important for business coaching, too," he says. He now eats four or five meals a day, typically starting with a protein-rich breakfast of an English muffin with smoked salmon. He'll heat a low-calorie frozen meal around 11 a.m., a turkey sandwich midafternoon, and a big salad for dinner.
 
The Reward
 
Rosler is active in ways he couldn't be before. A scuba diver, he went from a size-4XL wet suit to an L and has noticed more flexibility and capability, especially when diving without an oxygen tank.
 
The Workout
 
Rosler does 30 to 45 minutes of cardiovascular exercise every other day, either running or using an elliptical trainer. The other days, he does high reps with medium weights on Nautilus machines. "My stomach started as a 2-liter bottle and progressed to a wine cooler; now it's a four-pack. Someday I'll have a six-pack," he says.
 
Dan's Tips
  • Snack smart. "Little 50-calorie fruit-leather snacks are great for the road. I'll throw them in my briefcase, and if I'm in meetings, I'll take a break and eat one."
  • Freeze it. "Healthy Choice, Lean Cuisine, and Weight Watchers have perfect 250- to 400-calorie meals. Buy lots on sale and store them."
  • Half-size it. "Eat only when you're hungry, and have only half a normal portion. You'll take in about 200 to 300 calories, and you won't feel hungry. A few hours later, eat the other half."

Belly Off Club: Leaner by Labor Day - Bike to Work

Pedalin' Dad rides to victory after losing 3% of his body fat

By: Jamie Bellavance
 

Finding a good workout buddy can be harder than lifting the weights themselves. So we at MensHealth.com wanted to help by bringing together our virtual workout buddies in our online forums to focus on one goal -- getting leaner by Labor Day.

This was never about who fared the best. There were to be no winners nor losers. The goal was for readers to share their experiences and know they could rely on others to deliver a swift kick in the rear if they slacked off.

So on July 14 we kicked off the Leaner by Labor Day Club, using the Men's Health e-mail newsletter to encourage guys to come on board. Readers who needed workout and nutrition motivation signed up and tracked their progress in a thread in our Belly-Off forum.

Throughout the seven weeks, four men -- coined "Team Lean" -- stood out from the rest in their consistent willingness to help each other and check in on a daily basis. Again, these aren't the winners. They're examples of success, stories we can all learn from.

Team Lean features Pick E. Guy (Vincent Caster), Pedalin' Dad (David C.), MiddleAgeDad (Tod Adkins), and Kevnik (Kevin Brandon). These men built a fitness community by cheering each other on and recognizing accomplishments. They've even decided to keep their informal group together through Thanksgiving. You still have time to join what's now called Thinner Through Thanksgiving, where these men will continue to be a presence, encouraging you to reach your goals. Look below to read about Pedalin' Dad, and return to our site tommorrow for MiddleAgeDad's story.

 

Pedalin' Dad's Success Story

Name: David C.*

Forum Name: Pedalin' Dad

Profession: Software

Hometown: Watertown, MA

Starting Body Fat Percentage: 29%

Ending BF: 26%

Age: 31

Goal: Lose 10 pounds or lower body fat percentage

 

While the most exercise people get traveling to work is tuning in to a radio station,  David C. bikes 11 miles each way. He uses leg power to commute at least four days a week because it's an easy way to get cardio in -- 80 minutes of it each day. Even before he hops on his bike, David will wake at 5:45 a.m. to do a total-body strength workout three days a week.

"I have to fit in my workouts in the mornings. If I don't, it won't happen, because it's baby duty at night," says the father of a five-month-old daughter.

David used the Leaner by Labor Day forum to find workout buddies, since he didn't have any locally. He teamed up with Team Lean because it gave him a sense of accountability. "If you get lazy, these guys will gang up on you. I started feeling like I didn't want to disappoint," he says.

The Leaner by Labor Day Club also inspired David to fix his diet and lower his body fat percentage. He built muscle through his regimen of total-body workouts and by increasing his protein intake (eating more tuna, drinking protein shakes) and laying off high-carbohydrate foods.

David's long-term goal is to stay in good shape so that when his daughter gets older he can keep up with her.

 

Belly Off Club: Lighter on His Feet

84 pounds lighter and the women are pulling him onto the dance floor!

 The image

Name: Dennis McIver

Home: Baltimore, MD

Age: 24

Height: 5'7"

Job: Graduate student

Before: 234

After: 150

The Gain

As a graduate assistant after college, McIver had unfettered access to the dining-hall buffet. "We had a burger station, a pizza station, and a dessert station,"McIver says. "If I had trouble deciding, I would just say, 'It's free, so I'm having all three.' " With an all-schoolwork, no-exercise life, his belly ballooned.

The Change

McIver looked in the mirror and suddenly saw a fat man staring back. The needle on the scale spun to 234. "That's when it really hit me," he says. McIver decided to bring his physique up to par with his intellectual accomplishments. "Having done well in school and gotten to the point in my life where I was supporting myself, I wanted to take it to the next level."

The Lifestyle

McIver traded in buffet-line burgers for turkey sandwiches, and pizza for chicken Caesar salad. He started cooking, so he had full control of the menu. He began biking, outdoors in the summer and on indoor machines in cooler weather. "Cardio really helped me reinforce my diet," McIver says. "If I'm exercising four times a week and losing weight, why ruin it by eating poorly?" When his weight bottomed out at 140, he started lifting weights to pack on muscle.

The Reward

Bouncers at bars thought he was using a fake ID and refused to let him in. Longtime friends didn't recognize him. He's more confident meeting people. "It's thrilling to have girls pull me out onto the dance floor for a change," he says. McIver is proudest, however, of convincing his mom to lose weight. "So far she's lost 25 pounds," he says. "With all she's done for me, it's the least I can do in return."

Dennis's Tips

Start out slow. Too many people start hard and burn out early. Set small goals until you're up and running.

Cook your own meals. Preparing your own meals gives you the ultimate control over your diet. 

Use workouts as reminders. It's less tempting to cheat with your diet if you feel like you're sabotaging a recent gym session.

Belly Off Club: Second Act

How this actor lost his belly rolls to gain more movie roles

Edited by: Matt Bean
The image

NAME: Gregg Bello  
HOME: New York, NY  
AGE: 37
HEIGHT: 6'0" 
JOB: Actor
BEFORE: 188 LB
AFTER: 160 LB

 

THE GAIN
Hollywood gigs don't always come with an entourage. "I'm not a big, huge movie star with two trainers and a nutritionist living with me and telling me what to do," says Bello, who appeared in G.I. Jane and Requiem for a Dream and later this year will be seen in Gardener of Eden. When Bello lost motivation after a torn shoulder muscle and 4 months of rehab, he succumbed to the siren call of the Danish-laden catering cart.

 

THE CHANGE
Bello grew tired of seeing his chunky face in news-paper photos. A longtime Men's Health reader, he busted his gym boredom using our "15-Minute Workouts."  "The great thing is that it's always changing," Bello says. He replaced long runs with calorie-burning interval sprints and took cartilage-building glucosamine to repair his sore knees.

 

THE LIFESTYLE
Bello regularly runs intervals or bikes around Manhattan, and burns through a group of four 15-minute workouts every week--two on 1 day, two on another. After 2 weeks, he switches to another group.

 

THE REWARD
"Some actors can make a career out of being heavier," he says, "but I work more when I'm thinner." Slimming boosts Bello's looks and attitude, which help his energy and self-confidence on-screen. "When you walk tall and stand up straight, everything just feels in sync," Bello says.

 

GREGG'S TIPS
Keep experimenting. "I hated running, but I fell in love with intervals once I tried them."
Work out right. "Quality trumps quantity when it comes to hitting the gym. It takes a lot of concentration to do it right."
Prevent pangs. "Fill up on the good stuff at home and you won't snack on junk food at work."

Belly Off Club: The Big Picture

Kyle Snay lost 22 pounds and packed on muscle in six weeks. Find out how he kept it off and became even more ripped a year later

By: Jamie Bellavance
The image

Share your fitness success story with Men's Health and be featured in an upcoming online article. E-mail us at MHOnline@Rodale.com.

 

Kyle Snay

Forum Name: Ibizan (Moderator)

Profession: Online applications manager for Minnesota State University

Hometown: Saint Peter, MN

Starting weight: 227 (Aug. 6, 2004)

Midpoint weight: 193

Present Weight: 202

 

When you want to see your fitness goals take shape, a picture is worth a thousand crunches. Kyle Snay, who many of you know as Ibizan on the Men's Health Abs Diet forum, bypasses scales and body-fat calculations and instead tracks his progress using a camera.

Every few weeks, Snay has someone snap a picture of him. "Taking pictures is one of the best things you can do to measure progress and receive feedback," he says. "Scales are unreliable, especially once you start weight training." Muscle weighs more than fat, you know the deal.

And he's come a long way since he first scrutinized his "before picture," one year ago while competing in the first Men's Health Abs Diet Challenge. While Snay didn't win the contest, he landed in the top ten. We've kept our eye on him ever since. He became a convert of the Abs Diet and didn't stop after his six weeks were up. He made the Abs Diet his lifestyle and has continued to improve.

When Snay began his first challenge in September 2004, he weighed 227 pounds. In six weeks, he dropped 22 pounds. Even after the challenge, he continued to lose weight until he was down to 193. But Snay still wasn't satisfied by the scale's dip. He says he lost some muscle along with the fat. Since then, he's spent the last few months packing on more muscle in our Leaner by Labor Day program -- now called Fit for Valentine's Day. (You can participate too!)

Now he weighs in at 202--the same as when he finished the challenge last year--but his overall physique has changed. The pictures speak for themselves.

Snay has made the Abs Diet his way of life. In addition to his day job as an online applications manager at Minnesota State University, he helps out in the Men's Health Abs Diet forum. He offers insight and advice as a normal guy who lives the program. One forum member valued his advice so much, he sent him cash with a note that said, "You give better advice than my gym--and I pay them for it." Snay sent the money back, but the gesture showed him that his advice is getting through to some people. It's certainly getting through to us.

The Snay Way

Weekly Workout: Four-to-five sessions of lifting and two sessions of high intensity interval training (HIIT- a 25-minute cardio workout in which you alternate bouts of speed with lower-intensity levels). One day off.

Mon:

Chest

Shoulders

Biceps

Tues:

Back

Triceps

Abs

Wed: HIIT in the AM, legs/abs in the afternoon

Thurs:

Chest

Shoulders

Biceps

Fri:

Back

Triceps

Abs

Sat: HIIT

Sun: Rest

For his lifting days, Snay completes mini-circuits for each muscle group (chest, shoulders, biceps) by alternating three different exercises that work a specific area until he's completed three sets of each exercise. Then he'll move onto the next muscle group and do the same--for a total of 10 exercises.

Nutrition: Snay continues to eat 6 meals a day, including foods from the Power 12 in every meal. He's a big fan of protein smoothies, and often adds spices (cinnamon, cocoa, nutmeg) or extracts (vanilla, almond) to give the flavor a kick without the calories. He drinks about two gallons of water each day.

Supplements: Creatine, glutamine, whey protein, flax oil and seed, fish oil capsules, green tea extract, and multivitamins

How Kyle Goes the Extra Mile

1. Make lunch time, crunch time. Snay plays desk jockey all day at his job, so when the noon lunch bell tolls, he abandons his desk and skips the lunchroom to make better use of his hour break. It takes him five minutes to eat, so Snay gets active by playing racquetball, tennis, or hitting the campus gym for an HIIT session. "You'll have time to work out, if you make it a priority," Snay says.

2. Change it up, every time. Snay tries to make an improvement in every workout, either by adding more weight to the barbell or squeezing out one more rep. He also includes a different exercise in his workout each time.

3. Bring it home. As a family guy -- married with two young children (a 1-year-old daughter and 2-year-old son) -- Snay doesn't waste any time working out that could be spent with the kids. So he wakes at 4:30 a.m. to lift weights, while everyone's still sleeping. That's where his home gym comes in, allowing him to work out when he wants to. Snay purchased the Hoist V2 as his home gym, but says free weights can do the job just as well.

4. Put your workout where you can see it. Every time Snay gets the next issue of Men's Health, he rips out the poster workout and 15-Minute Workout and posts them to his walls. He now has hundreds of workouts on his walls, so there's no excuse for failing to try something new.

Picture Perfect

After all this, Snay is happy with the way he looks. People treat him differently and look at him differently. "I'm a completely different person. Not just in terms of lifestyle, but I have an incredible amount of self-confidence," Snay says. When he first started working out, he couldn't run three blocks, but now he can run four miles without breathing heavy. "It's incredible what I can do now that I'm in shape."

Belly Off Club: Defying Genes

How one man got into shape after growing up fat

By: Bill Stieg & Lisa Jones
 

Name: Jeff Bryant

Job: Ad-agency production manager

Home: Atlanta Age: 33 Height: 6'2''

Weight before: 290 lb

Weight after: 194 lb

 

The Gain

Bryant grew up fat, gorging on junk food after school as a latchkey kid. "This set the tone for terrible eating habits throughout my life," he says. He resigned himself to being fat, met a fat woman to marry, and planned on having fat children.

The Change

The children weren't fat; in fact, his two sons would poke fun at Dad's belly. Bryant developed back problems and was told he had to lose weight. He hired a nutritionist and learned about diet and metabolism. Lean protein, healthy fats, whole grains, and water were in. He and his wife, Dena, lowered their calorie intake slowly, finding the point at which they could lose weight.

The Result

After 9 months, Bryant had dropped 100 pounds. Dena lost 155 pounds. "Women! Always trying to outdo their man."

The Reward

Bryant had surgery on his back, reducing the pain that had been wrecking his life and his weight-loss efforts. "I bought all new clothes and went to Disney World."

Jeff's Workout

Bryant does high-intensity lifting 3 days a week, focusing on one muscle group each day. He also uses an elliptical machine, but lifting is his main activity.

Jeff's Tips

Don't do what I do. "Experiment with your metabolism. Understand your genetics. Look at your mom and dad."

Educate yourself. "Learn how your body reacts to food and exercise. If you don't understand why your body is changing, it will be too easy to fall back into the rut that made you fat."

Toss your fat clothes. "If you keep them around, you'll find a way to fit back into them. Once you get thin, buy some fashionable clothes."

Belly Off Club: French Connection

David now has the energy to enjoy the life he was missing

 The image

Name David Bemiss
Home Cambridge, MA
Age 24
Height 5'10"
Job Student and architecture intern
Weight before 314 lb
Weight after 185 lb

THE GAIN
 
Growing up, Bemiss ate heaping portions of fried food, biscuits, and pasta. "Meals were rarely a family event, and I was never taught good eating habits," he says. In college, a diet of 7-Eleven snacks and Mountain Dew put him at over 300 pounds.
 
THE CHANGE
 
Bemiss enrolled in a study-abroad program in Paris that would require long walks. "I didn't want to miss out because I couldn't hike the distance," he says. He joined a gym, walked on a treadmill, and dropped 12 pounds in 3 weeks.
 
THE RESULT
 
By counting calories and working out on his lunch hour, Bemiss lost nearly 65 pounds in 6 months before he took off for Europe. He had enough endurance to walk 14 miles a day and was down to 225 by the end of the month abroad. He dropped the last 40 pounds by avoiding carbohydrates and adding weight training. Now he starts his day with yogurt and GoLean Natural Waffles and has a banana or protein shake before workouts, soup and a turkey sandwich on whole-wheat bread after. For dinner: chicken and vegetables.
 
THE REWARD
Bemiss now has the energy to enjoy the life he was missing, especially sports. "I used to be embarrassed to be the fat kid out there. Now I run, box, cycle, and play basketball."
 
DAVID'S WORKOUT
Spinning class 3 or 4 days a week and a 4 1/2-mile walk home from work. He'll mix in running, stairclimbing, or boxing, and he lifts free weights at home or does Nautilus at the gym two or three times a week.
 
DAVID'S TIPS
  • Think small. "When you're overweight, working out among hundreds of fit people can be very intimidating. Smaller neighborhood gyms are typically less crowded, and fewer people are there just to show off. The more comfortable your workout environment is, the more you'll enjoy being there."
  • Load up. "Take a whole week's worth of healthy meals and snacks to the office on Monday. If you don't, it's too easy just to say, 'I'll go out and get lunch today.' "
  • Sit and work. "I'm behind a desk for 8 to 10 hours a day. I make it a point to do 10 pushups every hour or so, and I have a GripMaster to strengthen my forearms."

Belly Off Club: One-Third the Man

Follow Joe's tip: the shortcut only takes you so far

By: Dennis Watkins
The image

NAME:  Joseph Huber  
HOME:  Milwaukee, WI  
AGE:  33
HEIGHT:  6'2" 
WEIGHT:  197 lb  
OCCUPATION:  Machine operator
BEFORE: 547 LB
AFTER: 197 LB

THE GAIN:

Following a nasty divorce 10 years ago, Huber hit the comfort food—hard—and ballooned from his high-school weight of 260 pounds.

A typical Monday Night Football feast consisted of a large pizza, two 2-liter bottles of soda, garlic bread, jalapeño poppers, two beef sandwiches, chips, and beer. "I never felt full," he says. Huber's weight steadily increased to 547 pounds.

THE CHANGE:

Climbing a creaky set of porch stairs took Huber a harrowing 15 minutes. "I was afraid the stairs were going to fall off the building," he says. "I realized then that if I didn't lose some weight, I would die." Huber opted for gastric bypass surgery in December 2003, which limited his stomach to 6 ounces of food at a time.

THE LIFESTYLE: 

The surgery was just the start. Huber still weighed 450 pounds when he started to ride his bike 7 miles to work. "The first time, it took me an hour and a half," he says. Huber was soon biking or running to work every day, and he started lifting weights. His stomach has since stretched to fit a normal-size meal, but Huber's eating habits haven't regressed: He avoids anything high in fat or sugar, and fuels workouts with protein shakes and tuna sandwiches.

THE REWARD: 

Last year, Huber placed 26th out of 472 participants in his first triathlon. His 2006 race schedule is already packed.  "I'm at a place I really like," Huber says. "Eating healthy and exercising are second nature."

JOE'S TIPS

- The shortcut only takes you so far. "The surgery got me in the right mind-set, but I still had to exercise and eat right to get fit. That's what really made the difference."

- Live the diet. "A diet is something you do to lose weight, and then you go back to how you used to eat. Healthy eating has to become your norm."

- Take baby steps. "I was afraid to push myself in exercise. But if you do it once, it's not as hard the next time. The more you work at it, the easier things become for you."

Belly Off Club: Model Behavior

Hikes along the Amazon uncovered a hidden lean physique

 The image

Vitals: Don Chao, 25, Los Angeles, CA

Occupation: Wellness coach/actor

Height: 5'10"

Time Required To Reach Goal: 6 months

Lesson Learned: Surround yourself with people who are as focused on fitness as you are.

Secret Weapon: Temptation is temporary. Resist cravings long enough and you'll win out.

Weight Before: 208

Weight After: 165

 

The Gain

Chao sought refuge from the stress of college studies with a full-time party schedule. "I lifted weights three times a week," he says, "but I hit the keg and the junk food every night." His "earn your binges" attitude left him on the losing end of the transaction, with a layer of fat around his midsection.

 

The Change

After graduation, Chao spent a winter leading eco-tours in Brazil. He stopped snacking and eating carb-rich foods, switching to a diet of fish, chicken, and vegetables. He guided hikes along the Amazon, played soccer did lots of pushups and pull- ups. In a few months, he uncovered his hidden lean physique.

 

The Lifestyle

  "When I came back from Brazil, I wanted to keep the weight off but gain muscle," Chao says. That meant loading up on protein--he takes in 150 grams of it a day in chicken, meal-replacement shakes, and whey protein mixed with oatmeal. Now Chao hits the gym five times a week, working a different muscle group each day. On weekends, he visits mountain trails with friends for 5-mile runs.

 

The Reward

With his head clear and his waist whittled, Chao moved to Los Angeles to chase the classic Hollywood dream. Attention followed: While working part-time as a massage therapist and wellness coach, he acquired an acting agent and a modeling agent. Better yet was the beach scene, where he saw female heads turning in his direction for a change. "I thought, So this is what it feels like to be checked out by a girl."

 

Don's Tips

Get away from your bad habits. You don't have to fly to Brazil--just find your own sanctuary for dodging temptation.

 

Pay attention to your body after meals. Foods that make you feel bloated and tired will sap your energy during workouts.

 

Make your mental fitness a priority. Visualizing your goal takes the same discipline as eating healthy.

Belly Off Club: Model Teacher

He dropped 100 pounds and became a professional model

By: Dennis Watkins
 
The image

NAME: Andrew Lebson  
HOME: Brooklyn, NY  
AGE: 23
HEIGHT: 6'1" 
JOB: Model/trainer

BEFORE: 275 LB
AFTER: 175 LB

 

THE GAIN

Lebson was born big. "I thought it was my fault. I started to make fun of myself so others couldn't," he says. "They would say, 'Don't fight it; it's in your genes.' I felt like giving up."

 

THE CHANGE

When friends goaded Lebson into stepping on a scale at a GNC store, the needle hit 275. He started on the family treadmill, at first walking, then shaving seconds off his mile time. The weight slowly came off.

 

THE LIFESTYLE

Lebson runs, jumps rope, boxes, and performs cardio-paced weight lifting. He eats oatmeal and fruit for breakfast to wake up his metabolism, and sticks to fruits, vegetables, and lean meats during the day. "I try to eat dinner before 7 p.m., because that gives my body a chance to burn the calories before I go to bed."

 

THE REWARD

"Girls started paying attention to me, and pretty soon, friends were following me to the gym," says Lebson. He became a counselor at a weight-loss camp for kids, works as a trainer developing weight-loss programs, and--bonus--works as a professional model. "When I go to the beach now, I'm proud to walk around with my shirt off."

 

ANDREW'S TIPS

Seek out support. "The gains aren't immediate, so reinforcement is key."

Don't compare. "Set your own goals, and always aim farther, faster, higher."

Drink simply. "Soda and juice are loaded with sugar and carbs. I learned to love water, and if I crave juice, I eat fruit instead."

Belly Off Club: Extreme Makeover - Weight Loss Edition

Yes, you can remake your body so it's ready for prime time. Here's how 6 guys found their motivation to act--and what they can teach you

 The image

Danny Lafferman Edgewater, FL

Height: 6'3"

Weight Before: 430 lb

Weight After: 200 lb Lafferman bulked up as an offensive lineman in college. "I ate everything, and a lot of it," he says. "I went to a lot of buffets, and I drank a lot of beer." He played at about 300 pounds, but when a knee injury put him on crutches for 2 years, he gained 130 pounds.

The Turnaround: Visiting a new allergist, Lafferman was shocked to see "severely obese male" in the doctor's notes. "My knee was bothering me, I was tired all the time, and I was just too young to be so unhealthy," he says. Lafferman went to his primary-care doctor and asked for a diet plan.

The Strategy: Lafferman began working out at a YMCA and limited his food intake to 1,500 to 1,800 calories a day. A typical breakfast now is a ham-and-egg-substitute sandwich. Lunch is a lean roast-beef sandwich, fruit, and yogurt with granola. Dinner might be grilled pork chops and salad, with fat-free ice cream for dessert.

The Result: In a month, Lafferman's clothes were getting baggy; after 2 months, he felt more energetic. He shed 230 pounds in 11 months. He now eats about 2,400 calories a day to maintain his weight. "My overall quality of life has improved so much that it's hard to put into words. I have much more energy and a lot less pain," he says.

Danny's Workout: Two or 3 nights a week, he'll do an hour and a half of weight training and 30 minutes of cardio. On non-weight-training nights, he runs or walks 3.5 miles.

HIS TIPS

Be calculating. "At first, write out a menu for the following day. List serving sizes, calories, and fat. After a month of this, you'll know what you can eat."

Check yourself. "I went to the doctor once a month. Those visits made me accountable for my progress and short-term goals."

Just say, "No, thanks." "The hardest thing for me to give up was beer, but when I started dieting, I stopped drinking it completely until I got to my goal weight."

THE MAKEOVER MOTIVATOR: A NEW JOB

Mike Ortiz Bellevue, WA

Height: 5'10"

Weight Before: 268 lb

Weight After: 180 lb Shooting and editing sports video for the University of Colorado meant lots of travel, little time for exercise, and a spread of tempting high-fat foods every night, after skipping meals all day. "I didn't realize that my body's metabolism was slowing down because I was starving it, and then eating way too much to compensate," Ortiz says.

The Turnaround: A new job at the University of Washington inspired a fresh start. Following the team's lead, he hit the weight room, ate at regular intervals, and cut down on fatty foods. "The 'everything in moderation' mantra is a good one," says Ortiz. "I want to enjoy food, but I don't need a whole pizza to feel satisfied." He lost 70 pounds in 1 year and eventually dropped almost 90.

The Strategy: Ortiz eats six times a day, runs 5 miles 5 days a week, lifts three times a week, and plays tennis on weekends. Breakfast is a peanut-butter sandwich and fruit. Preworkout, he snacks on cheese, fruit, and nuts. Postworkout: a piece of fruit, and either yogurt with almonds or a protein shake. Lunch is a turkey sandwich, vegetables, and trail mix. For an afternoon snack, he'll have dried fruit and a granola bar, and for dinner, he eats chicken, pork, or fish; a salad; vegetables; and a cup of pasta, potatoes, or rice.

HIS TIPS

Think cause and effect. "I made it a point to know how many calories I burned and how hard it felt to burn them off. Why cancel out the 30 minutes I spent on the treadmill by eating a supersized meal?"

Don't weigh in. "Stay away from scales for a month. You may not see the 'on-paper' results; instead, focus on how you feel."

Speed up. "Once my weight loss plateaued, I changed my cardio routine to an interval workout to vary the pace."

 
THE MAKEOVER MOTIVATOR: A DIVORCE

Adam Hornyak Ravenna, OH

Height: 6'1"

Weight before: 260 lb

Weight after: 190 lb In college, Hornyak paid no attention to what he ate, and he put on 85 pounds. Even after he married a nutritionist, Hornyak didn't downsize his portions or hit the gym. "She tried her hardest to get me to change," he says. "It was nothing for me to eat breakfast with my wife and then grab fast food on the way to work, as well."

The Turnaround: His lazy-slob routine led to divorce. After a month-long pity party of drinking and eating, Hornyak went cold turkey. "I think she finally realized that I was a lost cause, so in a sense, I think I was proving to her that I could change," he says. He joined a 24-hour gym and went every day at 5 a.m. to lift weights and use an elliptical machine. He lost 15 pounds in the first month. "People commented on the weight loss. I realized that what I was doing was making a difference," Hornyak says.
The Result: In 8 months, Hornyak dropped 70 pounds. He starts his day with a protein shake, oatmeal, a banana, and a few almonds. His first snack is a protein bar and fruit at 9 a.m. Lunch is usually chicken and fruit. At 3 p.m., a protein shake and an orange. Dinner--always before 7 p.m.--is another protein shake.

The Reward: "My ex was amazed at the transformation. It has felt really good to get compliments from everyone, but especially good to get one from her."

Adam's Workout: He lifts weights 6 mornings a week and follows up with a 3-mile run. After work, he runs 2 more miles. He regularly runs 5-K races.

HIS TIPS

Seek help. "Call a doctor or trainer if you don't know what you're doing. They will be more than happy to help."

Recruit enforcers. "The more people who know what you're trying to do, the guiltier you'll feel if you don't attain your goals. It's embarrassing to look those people in the eye if you give up."

Get smart. "Nutrition is 99 percent of the battle. If you can change your poor eating habits, you will lose weight."

THE MAKEOVER MOTIVATOR: BEING A (BAD) ROLE MODEL

David VandeLinde Elburn, IL

Height: 5'11"

Weight before: 350 lb

Weight now: 175 lb VandeLinde was always the biggest kid in his class and was known as Big Dave in college. His first job included many 5-hour business dinners at Italian restaurants. He didn't exercise. He got fat.

The Turnaround: Seeing his daughters adopt his bad habits--big helpings, impulsive snacking--impelled him to change. VandeLinde likes organization, and the structure of the Weight Watchers program appealed to him. He and his wife, Susan, wrote down all the food they ate, and they weighed in every Saturday. The weight started coming off, and he began a nightly 2-mile walk.

The Result: In 16 months, VandeLinde lost 175 pounds. That's about 2 1/2 pounds a week. He and Susan (who lost 75 pounds) still attend Weight Watchers meetings. He eats five or six small, vegetarian meals a day, including yogurt, high-fiber cereal, and a bran muffin in the morning; vegetables and bean soup in the afternoon; and a big salad with tofu stir-fry in the evening. He snacks on dried fruit daily.

The Reward: Their daughters now mimic their parents' healthy habits. VandeLinde's heartburn and snoring disappeared, and his stress level plummeted. "When you're 350, that weight affects a lot of what you do," he says, "whether it's fitting into your car or trying to squeeze into a restaurant booth."

David's Workout A little of everything. VandeLinde takes a circuit-training class--low weights, high repetitions, done quickly--on Mondays and Fridays, and an hour-long spinning class on Tuesdays and Thursdays. He lifts alone on Wednesdays, using 25-pound dumbbells and a 150-pound bar and doing lots of reps. The family takes walks together on weekends, and he finds time for yoga workouts with his wife.

HIS TIPS

Cut simple carbs first. "I stalled my progress by going for all the nonfat foods. Your body learns that if it's not going to get any fat, it's not going to give up any."

Try yoga. "Flexibility and balance have helped me in my workouts."

Change your workout. "Do this every 90 days, whether it's changing from more cardio to more weight lifting or vice versa. You've got to throw your metabolism a curveball if you want to see some changes."

THE MAKEOVER MOTIVATOR: A BAD BACKPACKING TRIP

Thomas Derr Madison, WI

Height: 5'9"

Weight Before: 230 lb

Weight After: 160 lb Derr's taco-eating contests set the tone for his diet. He primarily ate large quantities of fast food, capped with drinking and late-night pizza deliveries.

The Turnaround: On a backpacking trip with fit friends, he carried a 30-pound pack. "That week made me realize that carrying an extra 30 pounds was hard on my body, eating right wasn't so bad after all, and being fit would allow me to experience the outdoors without the discomfort of being overweight."

The Strategy: Derr gave up tacos for triathlons and signed up for the Ironman Wisconsin--a 2.4-mile swim, 112-mile bike ride, and full marathon (26.2 miles). He cut out fatty foods and ate healthier carbs and lean protein. A typical training-day breakfast was a bagel with jelly and juice. For lunch he ate a salad or a turkey sandwich. And for a postworkout dinner, he feasted on chicken or pork with pasta. With this as fuel for the 1 to 4 hours of running, biking or swimming he did every day, Derr dropped 70 pounds in 14 months.

The Result: He finished the Ironman Wisconsin with a time of 10 hours and 43 minutes, only 20 minutes shy of qualifying for the World Championship in Hawaii. He's kept the weight off and plans to compete in two other triathlons. "I want to continue to show my family the benefits of exercise and healthy eating," says Derr.

HIS TIPS

Stop counting. "I think an end goal is important, but not when it's to lose a certain amount of weight. Pick a goal that will motivate you or reward you with an experience like running a race or taking a beach vacation."

Plan ahead. "I looked at physical training a given time in my day. I just had to plan my schedule accordingly. I truly believe the mental challenges were far more difficult than the physical."

Be a triple threat. "Just running or biking would get monotonous. With triathlons, I vary my activities and reduce the risk of injury."

THE MAKEOVER MOTIVATOR: A BUM KNEE

Luis "Moe" Molina Ft. Lauderdale

Height: 6'2"

Weight before: 340 lb

Weight after: 210 lb Binge eating--like game-day pig-outs of seven burgers, a large bag of Doritos, and 18 beers--helped bring Molina to around 340 pounds in his early 30s. He worked two jobs and had a baby daughter in the hospital. "Eating relieved that stress, if only temporarily."

The Turnaround: Molina needed knee surgery, but doctors told him he had to shed weight first. He cut out high-carbohydrate foods, stopped drinking alcohol, and began walking, which led to jogging. And he didn't eat after 5:30 p.m. In his job as a cook, "customers who were very overweight and ordered all the wrong foods served as a powerful motivator for dieting," he says.

The Result: Molina lost 35 pounds in the 2 1/2 months before his surgery. After 8 months, he was down to 210 pounds. He'd gone from a 48-inch waist to a 34, and he's maintained that for 2 years. "I feel better than I did in my teens," he says.

Moe's Workouts: Molina jogs 3 to 4 miles twice a week. In his weight workouts, he concentrates on dumbbell curls, chest and shoulder exercises, calf raises and abdominal work.

HIS TIPS

Fill right up. "I have a terrific 1985 Chevy C-10 pickup truck, and I wouldn't put just any gasoline in it. So why would I put junk in my own body, now that I know what it needs to run at his best?"

Get nuts. "It was nothing for me to polish off a loaf of Cuban bread with butter. Now, when I get hungry, I grab a handful of nuts. They're just as satisfying and don't promote weight gain."

A little bad can be good. "During the entire diet, each day I would buy one of those 25-cent bags of Doritos and savor every chip in that 1-ounce serving."

Belly Off Club: From Chunk to Dunk

Shea puts his heart into it and leads by example

 The image
Meet Shea

Name Shea Reid

Home Nanaimo, BC

Age 26

Height 6'3"

Job Grocery clerk/camp counselor

Weight Before 305 lb

Weight After 200 lb

THE GAIN Reid's high-school job at a steak house gave him easy access to fatty food. "I could eat what I wanted, when I wanted," he says. "I didn't know what leftovers were, because there never were any." Between shifts, he'd hit the drive-thru. By age 21, Reid had been supersized: He weighed in at a hefty 305 pounds.

THE CHANGE During pickup basketball, a guy called him "fatso," which he hadn't heard since grade school. "I looked down at myself and thought, Maybe he's right," Reid says. He kept playing, and also started walking every day. After 2 weeks, he mixed in some jogging. He traded burgers and steaks for fruit, vegetables, and a Nalgene bottle of water. He dusted off a set of weights in the garage and bought a $3 jump rope. In 18 months, Reid dropped 105 pounds and downsized from a 46-inch waist to a trim 34.

THE LIFE Reid never misses breakfast--a cup of yogurt, a bowl of Oatmeal Crisp with 1 percent milk, and a banana. Lunch is usually chicken on 12-grain bread and a bowl of soup. Dinners start with a spinach salad, followed by lean meat with vegetables and rice on the side. He never eats after 9 p.m. Reid rides his bike to and from work and runs a mile every night. Three times a week, he hits the weight room, doing high-rep, light-weight circuit sets that always keep his heart rate up.

THE REWARD Frequent-flier miles--lots of 'em. "I can dunk now," Reid says. "Before, I could hardly reach the rim." He spends his summers as a counselor at a weight-loss camp for kids. "It's the most rewarding thing, because I know what they're going through," he says.

 

SHEA'S TIPS

Start today. "If you're committed to losing the weight, you can't just say, 'Tomorrow I'll get going on it.' Put down what you're doing--or lift it repeatedly."

Lead by example. "Once [camp kids] start seeing results and feeling better about themselves, it makes me feel good. Sharing my success and seeing theirs is the greatest thing."

Put your heart into it. Achieving your goals takes two body parts: your heart and brain. I stay on track now because I like how much better I feel.

Belly Off Club: Drop Weight Fast with Men's Health's Personal Trainer

Dennis Tosh lost 90 pounds and got the body he always wanted with this fail proof weight loss program

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Dennis Tosh

Before weight:  270 lbs.

After weight:  180 lbs.

 

What made him turn his life around?

When Dennis Tosh had a hard time tying his shoes, was smoking more than 3 packs of cigarettes a day and drinking lots of beer, he started to have small chest pains. He knew things weren't good with him physically. But when his wife filed for divorce over the drinking, he knew it went beyond the physical and it was time to turn things around. "I got a check-up to see if I even could exercise and that's when I found out I weighed 270 lbs."

 

How did he lose it?

First, he bought a treadmill -- his kids still laugh about how the house would shake when he ran on it! Like all big changes in life, it was about taking small steps. "I walked at first, but each day I would go farther or faster until I could run an hour on it."

 

But at 240 lbs., he hit Plateauville. Dennis read about Men's Health Personal Trainer and joined. "The Personal Trainer was KEY to getting to where I wanted to be. I tried and tried at my own programs but I did not see any significant changes until I used the MHPT workout and diet in tandem. MHPT allowed me to track and chart my progress and challenge myself. It is very difficult to cheat on a diet and exercise program if you have to check-in weekly."

 

Before MHPT, Dennis would start with healthy foods -- chicken, for example--but not pay attention to how it was cooked or portion size. He wasn't sure exactly how many calories he was eating! Now, with the shopping list, recipes and plan, he knows exactly how many calories he's getting.

 

Dennis says likes the accelerating levels of workout and the diet changes that keep things interesting. "I can easily change a menu item to something else if I don't like what is on it, and the program allows me to enter what I actually ate." Also, having the workout in printout form and taking it to the gym makes following his routine a snap.

 

In fact, pre-MHPT, his sessions at the gym were sporadic and lacked focus. "I honestly did not keep track of what I was doing and I was not pushing myself. In some cases I would just do cardio because I was not getting anywhere with the weight training." Now for each workout, he's armed with a complete plan with the exercise and the weight to use.

Life Today: Wants to Go Shirtless!

Dennis says it best: "I feel great all the time, I do not get sick, I always have energy and I do look good. I weigh less today than I did as a senior in high school. People find it hard to believe that I am 45 years old. My pants used to be hard to find at 40" by 34" Now they are hard to find at 32" by 34" though that's the kind of problem I like to have. I just wish I could find a job where I did not have to wear a shirt! "

How Does He Stay Motivated?

Dennis still uses the MHPT diet to maintain his weight and likes that the weekly check-in keeps him honest. Also, "I still get great workouts that I can change anytime I want. The major motivation is knowing where I was physically and mentally and never wanting to look or feel that way again. "

Weight Loss Wisdom

Dennis has it in spades: "I would just say that I know it is hard to start, and it is hard to maintain, but it can be done. There is no magic pill; there is no gadget. There is nothing but hard work, sweat, and sacrifice to get in great shape, but I would rather cut off an arm than go back to the way I was before. The only way to start is to start. Just challenge yourself in small increments, heavier, faster or farther and it all adds up in the end. "

Belly Off Club: Ab Contest Winner Zaps 16lb!!

Abs Diet Contest winner Blake Williams lost 16 pounds of fat--and gained a new muscle car for his efforts

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Name: Blake Williams

Home: Elk Grove Village, IL

Age: 35

Height: 6'0"

Job: Military defense contractor

Weight before: 197 lb

Weight after: 181 lb

THE GAIN While his wife was pregnant, Williams gained sympathy weight. "She was eating for two, so I felt it was only fair that I did, too," he says. But he kept chowing even after the baby came: pizza, grilled cheese, ice cream. For lunch at work, he opted for the hot entree with mashed potatoes and gravy, pie for dessert. A back injury limited his weight training, and his treadmill broke. "I was self-conscious about the gut I now had," he says.

THE CHANGE Williams saw the Abs Diet Contest on MensHealth.com. "I thought, Yeah, right! Only models have abs like that," he says. "But I do love a challenge." So he bought the Abs Diet book and subscribed to the diet online . "It's like having a trainer, because it tells you every meal, every snack, every workout," he says. Williams did cardio workouts for about 40 minutes every other day and circuit training 3 days a week. He swapped Snickers bars and sweet rolls for Abs Diet powerfoods. Today, with 7 percent body fat, he's leaner than he was in college.

THE LIFESTYLE Williams packs a lunch for work, usually a turkey wrap or a chicken breast with brown rice. Dinner is grilled fish and vegetables. Instead of dessert, he drinks a protein shake to curb his appetite and satisfy his sugar craving. The six meals he eats every day keep his metabolism burning and quash junk-food urges.

THE REWARD A six-pack--and a new ride to show it off in. Williams won the 2005 Ford Mustang shown above after being voted a semifinalist by Men's Health readers and selected by our editors. "Years ago, I tried Hydroxycut and creatine," he says. "But I never experienced fat loss and muscle gain like this--the natural way."

BLAKE'S TIPS

Take pictures. "I needed a goal in sight. The idea of taking before-and-after photos gave me a reason to improve."

Set an example. "My 6-year-old son watches me, and he wants to be like me. I had to go out and buy him 3-pound dumbbells, because he wants to work out with me."

Go to the Web. "All I had to do was follow the Abs Diet Online Trainer ; it's like an instruction manual. I didn't even have to think--I just printed out workouts and shopping lists."

Belly Off Club: Consistency Gets Results

Abundant amounts of Italian food and unhealthy snacks caused Ryan to max out at 350 pounds

By: Dennis Watkins
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Weight Before: 350

Vitals: Ryan Hubers, 28, Lake Forest, CA

Occupation: Information systems analyst

Height: 6'1"

Time Required To Reach Goal: 36 months

Weight After: 185

Lesson Learned: Great things don't come overnight. Consistency gets results.

Secret Weapon: Flavor. It's easier to skimp on calories if you satisfy your tastebuds.

 

The Gain

Ryan Hubers grew up indulging in his Italian mother's abundant cooking and pantry full of unhealthy snacks. The closest he came to a workout was mastering the special moves in the Street Fighter II video game. His habits continued through college--an entire bag of chips was a typical study-break snack--until he maxed out at 350 pounds just after graduation.

 

The Change

Hubers's body set off alarms. "I was breaking a sweat just by walking from my car to the movie theater," he says. "I felt dizzy and nauseous a lot, and I'd get heart palpitations." He started off easy, taking 1-mile walks around the neighborhood and doing five situps at a time. After losing 50 pounds in 6 months, Hubers set a strict limit of 2,000 calories a day, cut out fried and salty foods, and weighed portions on a kitchen scale. And he joined a gym.

 

The Lifestyle

Hubers still counts calories. But if he burns, say, 700 calories in a workout, he rewards himself with a bigger dinner. And he makes it tasty. He uses no-salt spices as dry rubs for grilling meat on his George Foreman, and fills up on fruits and vegetables. Hubers typically goes to the gym four times a week, working a different muscle group plus abs each visit. Making workouts a priority helps him avoid bad behavior. "My friends look at me like I'm nuts when I say at 10 p.m., 'I'm heading home, I have to work out tomorrow,' but you absolutely have to be consistent," Hubers says.

 

The Reward

When the new-look Hubers went out to a bar, he wasn't there for 10 minutes before some women pulled him to the dance floor. "It's almost overwhelming how differently people treat me now," he says. "I've seen two sides of everybody."

 

Ryan's Tips

Maximize flavor. Mix up your salads. Try cabbage instead of lettuce -- the dressing seems to spread more evenly, so you can use less.

 

Join a gym. Home gyms miss the point. It's too easy to fall into a rut if you're comfy.

 

Deny hunger pangs.The more you hold out, the easier temptations become to ignore.

Belly Off Club: Belly-Off All-Stars

You've read their weight-loss success stories. But how are they doing now, years later? Here's the happy news

By: Phillip Rhodes, Photographs by: Melissa Barnes

It's a word that comes tough to most men: "failure." But for those whose lives are weighed down by extra pounds, it's a word they get used to pretty quickly. The statistics aren't encouraging: For every five men who start a diet, four will fail and remain fat, or--more disheartening--lose the weight and gain it right back.

Unless those men are members of the Men's Health Belly Off! Club. When we started profiling weight-loss success stories back in January 2001, it was simply a way to encourage readers by example. "Hey, look," each article seemed to say, "if this guy did it, so can you." But when we checked in with some of the men we'd profiled, we realized that the club is much more than a friendly pat on the back; it's the ultimate Rolodex of real-world weight-loss experts--men who possess the blueprint to beating fat for good.

Every club member we called has not only kept the weight off, but also used the change as a springboard to improve everything about his life. What's even more admirable is that these men did it on their own. No cameras. No celebrity trainers. No personal chefs. Each man simply woke up one morning, decided This time, I'm gonna lose weight, and, regardless of previous failures, went ahead and did it. And then he kept it off. Here's how.

 

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MARK DAVIS

Before: 368

After: 200

Now: 190

"I lost eight-tenths of a pound each week for 4 years."

 

How he lost it: Bay Area resident Mark Davis shrank from 235 pounds to 175 in just 12 weeks using a crash diet, then rebounded all the way up to 368 pounds. After an embarrassing episode on a theme-park ride (the restraining bar wouldn't fit over him), he vowed to lose the weight for good. He started with an exercise bike, working up from 2 minutes a day at the lowest intensity to 30 minutes at the highest. Then he took up weight training. Four years later, he was down to 200 pounds. "I lost the weight slowly," Davis says. "That's the biggest mistake people make--they think it's a race. I lost eight-tenths of a pound each week for 4 years."

His new life: Shortly after downsizing his body, Davis was downsized out of a job. "I saw that as a sign," he says. "I was never happy as a CPA, so I went back to school." Today, he's an ACSM-certified trainer with the San Francisco Bay Club, a part-time triathlon coach, and a full-time father of two girls. And did we mention the Ironman competitions? Davis has completed three so far.

How he keeps it off: Thinking. "I'm more conscious of what I eat now," Davis says. Learning to cook helped educate him about food. "Now I understand what goes into a lot of dishes, so if I'm in a restaurant, I know what I'm getting," he says. Davis applies the same mental focus to exercise. "When I work out, I'm mindfully working out."

Weight-loss wisdom: "We are all human beings. Sometimes your weight may fluctuate, but you have to keep that commitment to a healthy lifestyle."

Mark's mantras:

It's never too late. "I didn't do my first triathlon until I was 41. For the Escape from Alcatraz, I learned to swim just 2 months before the event. I did it, and I did fine."

Kill your television. "All these so-called reality shows--rather than watch them, go out and make some reality of your own."

Do it for the kids. "At this point, I want to lead by example. One time, my daughter Sterling sat in my lap, looked up, and said, 'Daddy, I want to be an Ironman.' "




MARTY EDWARDS

Before: 325

After: 145

Now: 165

"It's cruel but true--when you're heavy, you just don't get that respect. People respect me now."

 

How he lost it: It was all a dream. Really. "I remember the day--April 24, 1998," says Edwards, an independent information-technology contractor from Hardyville, Kentucky. "I dreamed I was back in college, and when my old classmates saw me, they were so disappointed. I woke up and told my wife, 'I'm gonna lose weight.' " And he did. The first things to go: soft drinks and restaurants. Edwards replaced them with foods that took a long time to eat, such as yogurt frozen solid. ("It froze so hard, it took 2 hours to eat," he recalls.) He started walking 4 miles a day on a treadmill, then began a free-weight regimen. By February 1999, he was under 200 pounds for the first time since college.

His new life: "It's cruel but true--when you're heavy, you just don't get that respect. People respect me now."

How he keeps it off: By doing the exact same things. "I haven't had a soft drink since '98. I still drink a gallon of water every day, and I work out 5 days a week." He's also taken up karate. Edwards relies on micromeals--sometimes as many as 12 a day--to keep his hunger in check. Crackers and cheese, a cup of yogurt, whatever. "I'll eat anything, because calories are calories," he says. But instead of obsessing, he goes with the day's ebb and flow. For example, if he knows he'll be eating dinner at a restaurant, Edwards might "borrow" from available calories earlier in the day to "purchase" the meal.

The bump in the road: "You get in such a mental state that you're afraid of any morsel you put in your mouth," he admits. When Edwards dropped to 128 pounds, he realized he'd gone too far. "I tried to work back up to stay in the 160s. People say I look so much better since I filled back out."

Weight-loss wisdom: "Success does come in 'cans'--you can do it. You have to push yourself to places you've never been. I never thought I could walk 6 miles on a treadmill without getting winded."

Marty's motivators:

Do it for her. "One time, I overheard someone say, 'Who's that with Marty's wife?' They thought she had another man. She did--he just came out of the old one. I'm proud to have an attractive wife, and she deserves to have an attractive husband."

Build a support team. "Surround yourself with people who'll encourage you. I was able to have supportive people around me. If you can't get support at home, get it at a gym."

Just add water--to every meal. "It made all the difference to me. You drink a quart of water before you go eat, and you don't have much room left."




STEPHEN FURST

Before: 320

After: 180

Now: 180

"It took me 40 years to get here. I'm scared to go back."

 

How he lost it: Look closely. Yep, it's Flounder from Animal House (one of the funniest movies of all time in a MensHealth.com poll--see Tell Men's Health). In real life, though, Los Angeles–based actor Stephen Furst didn't have much to laugh about. By 1995, he found himself in the hospital with diabetes. "I thought, Either I can dance at my children's weddings, or a year from now I could be in a wheelchair, blind, and on dialysis," he says. Furst chose option A, working with a hospital nutritionist to clear out the sugar and refined carbohydrates. Then he traded a fast-food-centric diet for salads--lots of salads. "I make my own. It's very satisfying." Next, he bought a dog. "That really helped me. He loves to take walks, so I take him." In a year, he lost 140 pounds.

His new life: Losing weight hurt Furst's acting career--the funny fat guy isn't as funny when he's not fat. But, as it turns out, what he really wanted to do was direct, anyway. "I still love acting," he says, "but it's not anywhere near as rewarding as directing." Furst has directed several Sci Fi Channel movies and is working on a National Lampoon movie.

How he keeps it off: "It took me 40 years to get here," Furst says. "I'm scared to go back." So when he noticed that his weight had crept up after a shoot in Europe last summer, Furst reverted to his salad days. "Just like Jared found a Subway, I found Souplantation," Furst says. The chain of salad-bar restaurants makes healthy eating easy.

Weight-loss wisdom: "The most common comment I hear is, 'I have so much weight to lose--it's going to take years!' Well, time doesn't stand still. Two years is going to come around whether you lose weight or not."

Stephen's stimuli:

Don't hide the evidence. "I keep a 'before' picture of myself on the refrigerator. When I go to open the fridge, there's a picture of me at 320 pounds."

Keep eating. "The key for me is, I don't let myself get hungry. If I get hungry, I'll cheat."

Find your own tricks. "You have to do what works for you."




DARREN GEFFRE

Before: 287

After: 195

Now: 190

"I want to help other people, and I want people to know that I've been there."

 

How he lost it: Singer Darren Geffre, of Aberdeen, South Dakota, was in a doctor's office for a routine physical. "The doctor told me I was borderline diabetic," he says. The diagnosis struck close to home. "Diabetes is rampant in Native Americans," says Geffre, a member of the Blackfeet tribe. "My mother is diabetic. So are my grandma and my nephew." The next day, Geffre tossed the junk food and started pedaling an exercise bike. One year later, he was down 92 pounds.

His new life: "Losing weight has really furthered my career." Now he's not the fat singer; he's the good one who can move around onstage without becoming winded.

How he keeps it off: "Coming out of losing the weight, I heard a lot of stories from people saying there was no way I was going to keep it off," Geffre says. He showed them. With help from a personal trainer, he made the transition into maintenance mode. "Monday, Wednesday, and Friday I do some kind of cardio. Tuesday I weight-train my arms, Thursday legs, and I take the weekend off." To fuel the workouts, he eats more often. "I have five small meals a day." Egg substitutes, poached chicken breasts, salads, and stir-fries are now on his menu. And the threat of diabetes? History. Geffre's in such great shape now that he's about to become a personal trainer; he'll wrap up his course work this summer. "I want to help other people, and I want people to know that I've been there," he says. "I can understand having an obstacle to overcome."

Weight-loss wisdom: "Listen to your inner voice. If you want to keep the weight off, it has to be a commitment that comes from yourself."

Darren's directives:

Be reasonable. "I really focused on moderation, not eating all the time. That's been my saving grace as far as keeping the weight off."

Be prepared. "I try to keep healthy stuff around--bananas or carrot sticks--for times when I feel snacky."

Be open to advice. "Seeking the advice of a trainer really helped guide me. He knew how to keep my body always at a burn."




DAVID VANDELINDE

Before: 350

After: 175

Now: 195

"I cardio'd all my weight off, but you need lean muscle to burn calories throughout the day."

 

How he lost it: David VandeLinde, a national sales manager for Lexus, had always been a big man. But seeing his daughters headed in the same direction made him realize that a detour was in order. VandeLinde and his wife, Susan, signed up for Weight Watchers and enrolled the entire family. "When Susan and I went on the plan, the whole house joined us," he says. He credits the accountability factor for his success. "Going up there every week in front of God and everybody gave me a watermark to judge myself by." With his diet under control, VandeLinde started taking nightly 2-mile walks, going longer and harder as he became accustomed to the exercise. In 16 months, he dropped 175 pounds, and Susan lost 75.

His new life: He no longer has to ask for aisle seats (i.e., "spillover room") when flying. At team-building go-kart races, he's not hunched on top of the kart "looking like a circus bear on a bicycle." At company picnics, he can play tag football. "Nothing holds me back now," he says.

How he keeps it off: "Once I got down to 175 and held, I realized that there's more to health than just weight," VandeLinde says. "I was as lean as I wanted to be, but not as strong or athletic." He ditched the vegetarian diet he'd maintained for a year and began eating lean meats, along with low-fat dairy foods. With more and better fuel, he began packing muscle onto his new frame and started focusing on lifting three times a week. "I cardio'd all my weight off, but just doing cardio is a dangerous trap," he says. "You need more lean muscle mass to help burn more calories naturally throughout the day." Moving from Chicago to Orange County, California, helped, too. "It's all about what you look like out here."

The bump in the road: David and Susan had a common couples' problem: He dropped pounds consistently, but for her, it was more of a struggle. "I think women are so afraid to put on muscle because of the societal image of what they need to be, so they rely on cardio and eating less--and that's very unhealthy," VandeLinde says. "Only recently have I convinced her to do more weight training."

Weight-loss wisdom: "Setting little goals helps you reach the ultimate goal."

David's drivers:

Keep tabs. "You have to keep track of what you eat. I can tell you what I ate every day for the past 4 years."

Change focus. "I grew up in a midwestern family where food is love. It's the weekend, you eat. Somebody dies, you eat. But everything does not have to revolve around a meal."

Inspire others. "People can look at me and say, 'If that guy lost 150 pounds, I can do it, too.' "





2007 RODALE INC. ALL rights reserved

Belly Off Club: Ab Solution

This teacher went from puffy and sloppy to light on his feet

By: Dennis Watkins


The image “http://www.menshealth.com/media/MensHealth/1145022668471/0605_ab_sol_200x200.jpg” cannot be displayed, because it contains errors.

NAME: Michael Young

HOME: Laguna Niguel, CA

AGE: 46

HEIGHT: 6'2"

JOB: Sixth-grade math and science teacher

THE GAIN

Young, a teacher, injured his shoulder playing with his students. After his rotator-cuff surgery, doctors forbade him to do any exercise that would cause him to sweat. The onetime college athlete and gym rat "got puffy and sloppy."

THE CHANGE

Once he'd completed rehab, docs gave Young the go-ahead to resume exercise. He started small, with 2-mile jogs. "Soon, I was just running like mad, because it was one thing I could do without pain," Young says. His shoulder couldn't handle heavy weights, so he concentrated on doing lifts slowly with perfect form.

THE LIFE

Young eats fish four times a week and chicken stir-fry or barbecue the other days. He cut out high-fructose corn syrup, and snacks on energy bars or fruit. Young runs 7 to 10 miles 5 mornings a week and does light weight training, range-of-motion exercises, and up to 30 minutes of abs work three times a week.

THE REWARD

Young now works with a group called Students Run L.A., which helps at-risk kids in bad neighborhoods stay off the streets by putting them in a marathon-training program. In March 2005, Young completed the L.A. Marathon with a dozen of his 11-year-old students and his wife. "She loves my new body," he says. "For the first time in my life, I'm able to see my abs, and I feel light on my feet and more alert."

MIKE'S TIPS

Take baby steps. "When you're running, take shorter steps and turn it over faster. You pound less and buzz right along."

Lift light. "Don't be embarrassed to lift less weight. I can get a great burn by increasing reps and being a lot stricter with my form."

Drop your diet. "It's okay to kick back and eat pizza once in a while -- if it's just a break."

Belly Off Club: Born Again Fitness

This pastor found his way back to health

The image
 

Vitals: Ryan Bauers, 29, Duluth, MN

Occupation: Pastor

Height: 6"1'

Time required to reach goal: 12 months

Weight before: 232

Weight after: 179

Lesson learned: Smart planning and research can speed you to your fitness goals.

Secret weapon: Eat more lean protein on hard workout days to fuel muscles and boost metabolism.

The Gain

Bauers founded his own young adult–focused church with a group of friends just 2 years out of college. ""It's like being the CEO of a small company," says Bauers, whose church now boasts 350 attendees. But while working as much as 70 hours a week attending to others' spiritual needs, he let his health slide. Monastic discipline gave way to cheesecake cravings, and soon he was busting out of his vestments.

The Change
While celebrating the 2005 New Year with his wife and friends, Bauers declared his intent to get in the best shape of his life within a year. "When I told them I could be in Men's Health, they laughed at me," he says. Instead of blindly hitting the gym right away, Bauers hit the books. He spent 6 months researching his ideal path to weight loss in physiology texts, fitness magazines, and medical journals.
The Lifestyle

Bauers cut his daily calorie intake down to 2,500 -- eating mostly high-protein foods spread over seven meals. On Saturdays, he carb-loaded with wheat pasta, brown rice, and his wife's homemade oatmeal cookies. ""It feeds my muscles and beefs my metabolism back up," he says. To burn fat, Bauers alternates jumping rope and punching a heavy bag for 30 minutes twice a week with walking and pumping iron three times a week.

The Reward

Proud of his born-again fitness, Bauers uses his new muscle to climb rock faces and paddle rivers. Dawn workouts give him energy to start the day and keep him rolling as he converts the masses: He's helping 12 overweight church members find their own paths to weight- loss salvation.

Ryan's Tips

Evaluate your diet. Halfway to your goal, take time to assess what's working and what isn't.

Lift heavy. Working your muscles hard helps you gain lean mass as you lose weight.

Know your body. If you're fixated on a specific sweet treat, that's just a craving you should ignore. But if you're plain hungry, it's time to refuel.

Build the Body You Want

How to make your workout work harder for you. Yes there is too time!

By: Michael Mejia

Here's a sign of the times: You can actually hire people to come to your house and organize your closets. They'll also do your garage, your attic, and the shed in your backyard. These people are tough on pack rats. They ask questions like "Why do you have this box of dog leashes, but no dog?"

 

My job isn't all that different. As a trainer, if I see something in a client's workout -- or my own -- that doesn't belong there, I get rid of it. If I see a redundant exercise, it's gone. Disorganized workout? I organize it. And if I see a client doing a program he got out of some old bodybuilding magazine, I throw the whole thing out and start over.

 

I can't come to your gym and fix your workout (or organize your closets). But I can tell you what you need to know to organize your own regimen, based on your goals, your available time, and your experience. I'll even throw in six sample workouts for beginner through advanced lifters. Now, about those closets . . .




Goals

I assume the closet lady would start by asking, "What do you need this closet to do for you?" Me, I'd ask the same question, substituting the word "workout" for "closet." Usually, these goals fall into three categories:

 

Lose weight: If you're a beginner, start with a circuit routine in which you do 10 to 12 exercises one after the other, 10 to 15 repetitions per set, with little or no rest in between. Do two or three circuits.

 

If you're more advanced, try supersets. In these, you do two exercises back-to-back, rest 60 seconds, and then repeat once or twice. There are many ways to do supersets, but for fat loss, I'd like to see you use as much muscle as possible. One way is to pair exercises that work completely different muscles, such as squats and seated rows.

 

Build muscle: For most men, I recommend exercises that allow you to do eight to 12 repetitions per set. You can do them as straight sets-complete a set, rest about 60 seconds, do the next set of the same thing, and keep going that way until you've finished all your sets and are ready to move on to the next exercise.

 

If you have more experience, try supersets, but not the way you did them for fat loss. Pair synergistic exercises-two moves that work the same muscles. Usually, the first is a compound move to work a lot of muscles, the second a single-joint exercise to focus on one large muscle. So barbell bench presses might be followed by dumbbell flies. Shoulder presses could lead in to lateral raises.

 

Gain strength: There's no secret here-heavy weights, low repetitions (usually three to five per set for the most important moves, such as squats, deadlifts, and bench presses), and longer rest (up to 4 minutes) between sets. You don't have to do every exercise this way, of course. Start with low reps on your main moves, then do more repetitions with lighter weights and shorter rest periods on less important ones.




Available Time

This is akin to the closet lady saying, "What's your budget?" Before I design a program, I need to know how much time you're going to put in. I'm going to assume everyone is willing to work out 40 to 60 minutes per session.

 

To me, that's a finite window, just as your closet is a finite size. If you want to do longer workouts, great, but I usually don't go in that direction. If I can't give you a system that gets it done in an hour or less, there's something wrong with my program. To me, the big variable here is how many days a week you're able and willing to work out.

 

Two days a week: No matter your level or goals, do total-body workouts. You want to hit your major muscles twice a week; otherwise, they'll be completely rested between workouts and will have no reason to grow.

 

If you're a beginner, stick to circuits, as I recommended above for fat loss. But if you're more interested in building muscle than in losing fat, I suggest doing sets of eight to 12 reps, with perhaps a little more rest in between exercises.

 

Another option for saving time is to do antagonistic supersets. These pair up movements that involve opposite muscle actions, such as situps and back extensions.

 

Three days a week: If you're not a beginner, you can adopt a split routine. The easiest to remember is the upper-body/ lower-body split. You alternate between them, so if you're training three times a week, you'll do upper-lower-upper 1 week, then lower-upper-lower the next.

 

If you're working out four times a week, you'll do upper on Monday and Thursday, and lower on Tuesday and Friday.

 

What you do during those split routines depends on your goals (explained above) and your experience (explained below).




Experience

Beginners make gains with just about any type of program, so it's best to keep it simple and safe-fairly high repetitions, basic exercises, total-body workouts. The more experience you have, the more you'll benefit from heavier weights and lower repetitions, more advanced exercises and techniques, and split routines.

 

Another issue is recovery. A beginner can recover in 48 hours and do fine with three total-body workouts a week. A more advanced lifter needs to give his muscles more time to recover, since he's hitting them harder.

 

Also, the more experienced you are, the less time you should spend on a program before moving on. A beginner can do the same program for 6 to 10 weeks without hitting a plateau. Grizzled iron vets may need to move on every 2 or 3 weeks. You probably fall somewhere in between.


2007 RODALE INC. ALL rights reserved

50s - What Changes & How to Fix it

This is when you want to be enjoying things, not going in and out of hospitals

Change #1 - That Trick Knee Just Got Trickier
 
Many men in their 50s begin to have joint trouble. The main culprits: overuse injuries and osteoarthritis.
 
The Fix
 
Ride a bike.
Researchers at Arcadia University studied 39 people suffering from osteoarthritis of the knees and found that cycling just 25 minutes a day, three times a week, significantly improved pain relief and performance in walking tests. So saddle up.
 
Change #2 - Bone Loss Looms
 
Bone minerals are lost and replaced throughout life--it's a natural process --but after age 35, the loss begins to outpace the replacement. At 50, this imbalance can hurt you.
 
The Fix

More stress.

Stressing your bones strengthens them. Walking beats swimming, running beats walking, and strength training is the best bone builder of all, says Wojtek Chodzko-Zajko, Ph.D., head of kinesiology at the University of Illinois.

Have a cow.

The average 50-year-old needs about 1,200 milligrams (mg) of calcium per day for healthy bones. Get that from one 8-ounce glass of milk (300 mg), 6 ounces of yogurt (300 mg), a handful of almonds (150 mg), and 2 ounces of Swiss cheese (540 mg).

Change #3 - Your Aching Back
Inactivity can tighten your spine and pelvic muscles, forcing your knees and lower back to compensate. That's why they ache, explains Mark Verstegen, author of Core Performance.
 
The Fix

Roll your foam.

Exercising with a foam roll can loosen the muscles around your pelvis and torso. Buy one at the Athlete's Store. Lie on top of the roll with your arms crossed over your chest. Keep your abs tight and your feet on the ground. Glide on the roll from your shoulders to the base of your spine several times until you feel the muscles release. Foam-roll moves to loosen hamstrings, quadriceps, groin, and glutes.

Take a Pilates class.

Strengthening your stomach muscles can ease back pain. "Pilates includes a lot of balance activities on one hand and one knee that are aimed at stabilizing and strengthening the core," says Chodzko-Zajko. Call (800) 474-5283 to find a Pilates studio near you.

Change #4 - Water Shortage
 
Between ages 57 and 86, your body literally dries up. It will likely consist of just 54 percent water, as opposed to the 61 percent found in younger men. You'll also sweat less because your sweat glands disappear. You may have less body odor, but overheating and heatstroke become an issue.
 
The Fix
 
Be a camel.
"Drinking fluids is more important as you grow older," says Chodzko-Zajko. "One of the problems with aging is that thirst decreases with age, so people tend to drink less."
 
Change #5 - Mass Defections
 
You've been trying to lose flab for 2 decades, but now your body is doing it on its own. Unfortunately, between 50 and 80 you may also lose 35 percent of your muscle mass.
 
The Fix
 
Play with heavy metal.
Don't shy away from heavy weights because you think you're susceptible to injury. As long as you use proper form, which you should master now if you haven't already, heavy weights will keep your bones strong and your muscles large. Seabourne kept the weights up in your workout (below) but slowed the tempo and concentrated on lifts that develop balance. This way, you won't be knocked off-kilter when the bank hands over your 401(k) payout.

40s - What Changes & How to Fix it

This is no time to slow down

Change #1 - The Incredible Shrinking Man
 
For most men in their 40s, height begins to decrease. "Disks in the spine are fluid filled, like shock absorbers," says Seabourne. "But as you grow older, they act more like dried-out sponges." By the time you hit 60, you'll likely have shrunk by 1 1/4 inches.
Never Back Down: Your 40s

During your 40s, you realize that your body's warranty has indeed expired. And you could probably use a little body work. "All my buddies are getting fat," says 48-year-old Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist at Northeastern Texas Community College and author of Athletic Abs: Maximum Core Fitness Training. Your 40s are also when you've established your career a bit, so you can leave the late-night duty to junior staff. For the first time since college, you have a little discretionary time. You've earned 3 hours of workout time during the week and a longer session on the weekends. No excuses. Your body needs the work right now; delay isn't an option.

The Fix

Stand and sit up straight.

Seabourne says posture is more important now than ever. Imagine you have a string pulling your body up from the top of your head: shoulders back, head up, spine neutral. "That'll keep those disks healthy. And you'll appear thinner and taller because your posture will be better," he says.

Lengthen and strengthen.

Developing the muscular endurance of your core is essential to maintaining good posture, says Seabourne. The key is to lengthen your spine through stretching, and strengthen your abs and lower back. Try to do this exercise at least once every day:

The Yoga Pose.

Stand with your feet shoulder-width apart and place your hands against the small of your back. Inhale as you slowly lift your chest. Exhale as you stretch, slowly tilting your head back and gently pulling your elbows toward each other. Remain in this position and let gravity stretch you into the natural arch of your back. Do this for 3 to 8 seconds. Try it between sets of your weight workout.

Change #2 - Sore Subject

Whatever your sport, you have to prepare your body to perform. Lots of middle-aged weekend warriors come home with injuries like torn hamstrings, sprained ankles, or worse.

The Fix

Feel the flow.

Seabourne says a short warmup--8 to 10 minutes of light cardiovascular work--starts the flow of synovial fluid, a natural lubricating solution found in joints. It also elevates your core temperature so your muscles are more elastic and you have less chance of injury.

Change #3 - Age-Old Problems

As your personal odometer ticks upward, your risks of heart attack, stroke, and high blood pressure also go up. You owe it to yourself and your family to stick to an exercise program--the best way to dodge heart and head bombs. But to keep in the game, you have to prepare your body to perform. The day after exercise, you want to feel a pleasant soreness, not debilitating injuries.

The Fix

Find a trail.

A study of nearly 11,000 Harvard alumni found that a brisk 30- to 60-minute walk 5 days a week cuts stroke risk by 24 to 50 percent.

Keep track.

Get credit for every step you take with the Garmin Foretrex 201 ($180), which keeps track of your speed, distance, and pace. Don't worry ab0ut getting lost; the built-in GPS will guide you back home again. (In your 40s, your memory declines as well.)

Change #4 - Less Muscle = More Fat

"After age 30, you lose about half a pound of muscle per year--if you're sedentary--which turns into 2.6 pounds of fat per year, just because of metabolic slowdown," says Seabourne. In that trade-off, everybody loses.

The Fix

Eat six small meals daily instead of three big ones.

It'll keep your furnace stoked, making it burn fat more efficiently. It'll also boost HDL (good) cholesterol and cut LDL (bad) cholesterol.

Add a pound of muscle.

Muscle tissue needs more calories for maintenance and rebuilding processes than fat tissue does. The more muscle you have, the more calories you burn--even at rest. "Gain just 1 pound of muscle, and that's an additional 50 calories you'll burn each day," says Seabourne. For the 40s strength workout (below), Seabourne calls for a slower lifting tempo but keeps the weights fairly heavy, so you can build muscle mass. "It's still cool to lift heavy, but you need to pay strict attention to your form and protect your joints," he says. Glucosamine supplements can help with your day-after pains.

30s - What Changes & How to Fix it

Getting a little tougher now, but you can handle it

Prevention and Planning: Your 30s
 
Carefree days have been replaced by 24-7 responsibilities: a wife, a baby, a mortgage, and a boss who reminds you of all three. Burritos that disappeared in a puff of metabolic smoke now linger like an oil spill. "Your physiological capacity--the overall performance of most of your body's systems--decreases by around 1 percent per year from 30 onward," says Hayflick. Hence the burrito hangover. To counter this physiological decline, switch your strategy to preventive fitness. You need to continue lifting heavy weights to preserve the muscle you built in your 20s; stretching takes priority, because you're going to start losing flexibility; and regular interval training is on the list so you can combat the loss of stamina that will start in the middle of this decade. The good news: It's never too late to make a fresh start.
 
Change #1 - No More Mr. Gumby
 
Flexibility decreases in your 30s, not only because you're likely to sit in an office chair for hours every day, but also because many of the activities you do--running, weight lifting, even basketball--don't call for a full range of motion. "There's actually a shortening of both muscle and connective tissue," says Brent Feland, Ph.D., an aging and flexibility researcher at Brigham Young University.
 
The Fix
 
Say yes to yoga.
"Yoga requires you to go through full ranges of motion and to hold those positions," says Feland. Take a class once a week and use the moves everywhere. "Get out of your chair and into a stretch while you're watching SportsCenter," advises Feland. "It's really easy to do. You just have to develop the habit."
 
Change #2 - Your Beatin' Heart
 
Stamina peaks for most men around 31 or 32, but within the next 5 years your aerobic capacity declines. "The heart is a muscle just like any other, and as you age, you lose some strength," says Jordan Metzl, M.D., author of The Young Athlete: A Sports Doctor's Complete Guide for Parents. Also starting in your 30s, your body's ability to extract oxygen from your blood diminishes, your cholesterol counts and blood pressure rise, and fatty deposits begin to build up on the walls of your arteries.
 
The Fix
 
Schedule a checkup.
Ask your doctor to work up your lipoprotein profile. Catch the trouble early enough and it's a good bet that exercise alone will prolong your life. Speed up, slow down. Maintain your aerobic capacity with regular interval training, says Dr. Metzl.
Do this workout three times a week: Start with a 10-minute warmup of light jogging. Then sprint for 45 seconds at 80 percent of your maximum heart rate. Recover with 90 seconds of walking or light jogging, and repeat your cycle of sprints eight to 12 times. Cool down with a 10-minute jog.
 
Change #3 - Putting on the Pounds
 
"If your body were a car, it'd require less gas to run as it grew older," says Dr. Metzl. In fact, your body consumes 12 fewer calories per day for each year after 30, and most men reach their maximum body weight between ages 34 and 54.
 
The Fix
 
Limit your fuel.
You need less fuel now, so don't feel obligated to clean your plate at every meal--leave that to the dishwasher. When you snack, don't eat from the box or carton. If you dole out a reasonable portion, you'll be less likely to absentmindedly eat the whole container.
 
Change #4 - Missing Muscle
 
Electrical forces bind all of your body's molecules together, but these forces begin to weaken in your 30s, so some of those molecules begin to malfunction. Strength and coordination are usually the first to go, and muscle mass drops. If you don't take steps to prevent it, you'll lose about 6 pounds of muscle in the next 10 years.
 
The Fix
 
Build muscle for daily activities.
Switch focus from mirror muscles to functional strength, flexibility, and balance. Your tendons and joints aren't as sturdy as they used to be when you were a kid; pay attention to form to prevent injuries. Seabourne's slow-tempo exercises (see below) are safer for your joints, but you'll still maintain a high intensity.

20s - What Changes & How to Fix it

What starts breaking down and how to keep it going

Change #1 - Hormonal Chaos
 
Your body is pumping out tons of human growth hormone (HGH) and testosterone, which leads to a peak in muscle mass sometime between ages 18 and 25, says Walter Thompson, Ph.D., a professor of kinesiology, health, and nutrition at Georgia State University in Atlanta. The bad part: It's only temporary.
Grow, Show and Go: Your 20s

"Nature doesn't give a damn whether you live beyond the age of 25," says Leonard Hayflick, Ph.D., a professor emeritus at UCSF and author of How and Why We Age. "Nature's only concern is that we live long enough to raise offspring to independence." That's why for most of human history, the average life expectancy has been about 20 years. Of course, we've found ways to live longer, primarily by eradicating diseases. But the surest way to cheat death is to stack the game early. Think of your 20s as a decade of pregame practice. Invest a couple of hours of effort every week now, and it will save you a decades-long decline later.

The Fix
 
Feast on the flood.
By the time you're 22 or 23, HGH production begins to decrease, dropping 2 to 5 percent each decade after that, silently stealing your strength. Build as much as you can now, and when you're 40 you can just maintain the brawn.
 
Change #2 - Creaky Knees
 
Researchers at Johns Hopkins University followed 1,321 former medical students and found that those who injured their knees as young adults were more than twice as likely to develop arthritis as they grew older.
 
The Fix
 
Stretch your hamstrings.
Lack of flexibility in the hamstrings causes many knee problems. Avoid them with this hamstring stretch: Sit on the floor with your legs straight and spread a few feet apart. Bend your right leg and bring the foot to your left knee. Then try to touch both hands to your left foot. Hold the stretch for 20 to 30 seconds, then switch legs. Repeat three times every day. Ease up on the cardio. Pounding the pavement too hard, too often can wear down the cartilage in your joints. So limit your running to no more than 4 days a week. Instead, try a sport like basketball, in which you start and stop often. It's actually better for your cartilage than the repetitive pounding of jogging. Strength training can also strengthen cartilage, says Thompson.
 
Change #3 - The Fat Tide
 
During college, most guys eat like sumo wrestlers but burn off the extra calories playing sports, walking to class, chasing skirts, and just being generally active. After graduation, the feast continues--but without the physical activity. "From the day of graduation, most men start gaining weight," says Thompson. "Before long, you're sitting at your desk and you're 25 pounds overweight."
 
The Fix
 
Travel east for healthy eats.
Restaurants tend to serve large portions, and the food can be high in fat. Plus, there's often a limited choice of vegetables. "Picking the type of restaurant wisely can help," says Hope Warshaw, R.D., author of Eat Out, Eat Right. Warshaw says that Asian cuisine--Chinese, Thai, and Vietnamese--generally includes more vegetables.
 
Play hide-and-seek.
Put the beer and sodas in your refrigerator's vegetable drawer and leave the carrots out in plain sight so you'll remember to eat them, says Nancy Clark, M.S., R.D., senior sports nutritionist at Boston-based Healthworks Fitness Center.
 
Change #4 - The Buff Factor
 
Looking good can help you land a better job and a better mate. In a recent study, researchers at Yale University found that a significant bias against overweight people--stereotyping them as lazy, less valuable, and less intelligent--exists even among health professionals whose careers emphasize obesity research. So imagine what that Fortune 500 HR specialist thinks.
 
The Fix
 
Build your show muscles.
Pay particular attention to your chest, shoulders, and biceps--the muscles people are most apt to notice first. To build maximum muscle in these areas, Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist at Northeastern Texas Community College, designed an exclusive strength-training routine (below) for men in their 20s. It includes explosive power moves, like the bench-press throw, that take advantage of your increased hormonal activity to develop muscle faster.

7 Muscle Myths

Forget what you hear around the dumbbell rack. Ponder these truths before you pick up the iron

By: Scott Quill
 
Fact vs. Faction

The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He's worked out since the seventh grade, he played D-1 football, and he's big.

But that doesn't mean he knows what he's talking about. Starting now, ignore him.

The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don't ask questions, for fear of looking stupid.

Scientists, on the other hand, gladly look stupid--that's why they're so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths.

Here's what top exercise scientists and expert trainers have to say about the crap that's passed around in gyms. Listen up and learn. Then go ahead, question it.

Myth #1

Lifting incredibly slowly builds incredibly big muscles.
Lifting super slowly produces superlong workouts--and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury.

Myth #2

If you eat more protein, you'll build more muscle.
To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, "but you don't need exorbitant amounts to do this," says John Ivy, Ph.D., coauthor of Nutrient Timing. If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.

The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. "This will keep protein synthesis going by maintaining high amino acid concentrations in the blood."

Myth #3

Leg extensions are safer for your knees than squats.
And cotton swabs are dangerous when you push them too far into your ears. It's a matter of knowing what you're doing. A recent study in Medicine & Science in Sports & Exercise found that "open-chain" exercises--those in which a single joint is activated, such as the leg extension--are potentially more dangerous than closed-chain moves--those that engage multiple joints, such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author.

The real expert says: "The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises," says Stensdotter. To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees). Try front squats if you find yourself leaning forward. Although it's a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says.

Myth #4

Never exercise a sore muscle.
Before you skip that workout, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest," says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum, says Docherty.
Myth #5

Stretching prevents injuries.
Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention. "Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."

The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm.

Myth #6

You need a Swiss ball to build a stronger chest and shoulders.
Don't abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. "The reason people are using the ball and getting gains is because they're weak as kittens to begin with," says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says.

The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs.

Myth #7

Always work out with free weights.
Sometimes machines can build muscle better--for instance, when you need to isolate specific muscles after an injury, or when you're too inexperienced to perform a free-weight exercise. If you can't complete a pullup, you won't build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas.

The real expert says: "Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program," says Haff. Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you're a seasoned lifter, free weights are your best tools to build strength or burn fat.

Get a Beach Body in 7 Days

Your last-minute plan for looking your best

Finishing touches make everything look better -- wax on a car, whipped cream on a sundae, airbrushing on a centerfold. Since airbrushing doesn't work in real life, use our emergency plan geared to make your muscles look bigger at the time it's most important -- when you take your shirt off. To do it, vary the kinds of sets you do. Changing the way you lift weights forces blood into your muscles faster than your veins can carry it out, which will make your muscles pop. In the 7 days before you hit the beach, try these workout techniques from John Williams, C.S.C.S., a trainer in New York City.

 

Alternate upper- and lower-body workouts every other day, and on the days between, do 20 minutes of high-intensity cardiovascular exercise. For starters, mix these kinds of sets into your workout.

 

Wide- to narrow-grip sets

Do three sets in a row of the same exercise, with only 10 seconds of rest between sets. Progress from a wide grip for the first set to a regular grip for the second, and a narrow grip for the last. Do eight to 10 repetitions in the first set and as many as you can in the second and third sets. This technique works best with bench presses, shoulder presses, pullups, and rows.

 

2-minute sets

Choose a weight that's 40 to 50 percent less than the maximum you can lift one time. Take 2 seconds to push or pull the weight, and 2 seconds to return the weight to the starting position. Continue until you've done this for 2 minutes. Rest for 30 seconds, then increase the weight to 80 to 85 percent of maximum and try for six repetitions -- slowly. Ouch.

Thursday, April 26, 2007

Chapter 3: That the Division of Labour is limited by the Extent of the Market

AS it is the power of exchanging that gives occasion to the division of labour, so the extent of this division must always be limited by the extent of that power, or, in other words, by the extent of the market. When the market is very small, no person can have any encouragement to dedicate himself entirely to one employment, for want of the power to exchange all that surplus part of the produce of his own labour, which is over and above his own consumption, for such parts of the produce of other men's labour as he has occasion for.

There are some sorts of industry, even of the lowest kind, which can be carried on nowhere but in a great town. A porter, for example, can find employment and subsistence in no other place. A village is by much too narrow a sphere for him; even an ordinary market town is scarce large enough to afford him constant occupation. In the lone houses and very small villages which are scattered about in so desert a country as the Highlands of Scotland, every farmer must be butcher, baker and brewer for his own family. In such situations we can scarce expect to find even a smith, a carpenter, or a mason, within less than twenty miles of another of the same trade. The scattered families that live at eight or ten miles distance from the nearest of them must learn to perform themselves a great number of little pieces of work, for which, in more populous countries, they would call in the assistance of those workmen. Country workmen are almost everywhere obliged to apply themselves to all the different branches of industry that have so much affinity to one another as to be employed about the same sort of materials. A country carpenter deals in every sort of work that is made of wood: a country smith in every sort of work that is made of iron. The former is not only a carpenter, but a joiner, a cabinet-maker, and even a carver in wood, as well as a wheel-wright, a plough-wright, a cart and waggon maker. The employments of the latter are still more various. It is impossible there should be such a trade as even that of a nailer in the remote and inland parts of the Highlands of Scotland. Such a workman at the rate of a thousand nails a day, and three hundred working days in the year, will make three hundred thousand nails in the year. But in such a situation it would be impossible to dispose of one thousand, that is, of one day's work in the year.

As by means of water-carriage a more extensive market is opened to every sort of industry than what land-carriage alone can afford it, so it is upon the sea-coast, and along the banks of navigable rivers, that industry of every kind naturally begins to subdivide and improve itself, and it is frequently not till a long time after that those improvements extend themselves to the inland parts of the country. A broad- wheeled waggon, attended by two men, and drawn by eight horses, in about six weeks' time carries and brings back between London and Edinburgh near four ton weight of goods. In about the same time a ship navigated by six or eight men, and sailing between the ports of London and Leith, frequently carries and brings back two hundred ton weight of goods. Six or eight men, therefore, by the help of water-carriage, can carry and bring back in the same time the same quantity of goods between London and Edinburgh, as fifty broad-wheeled waggons, attended by a hundred men, and drawn by four hundred horses. Upon two hundred tons of goods, therefore, carried by the cheapest land-carriage from London to Edinburgh, there must be charged the maintenance of a hundred men for three weeks, and both the maintenance, and, what is nearly equal to the maintenance, the wear and tear of four hundred horses as well as of fifty great waggons. Whereas, upon the same quantity of goods carried by water, there is to be charged only the maintenance of six or eight men, and the wear and tear of a ship of two hundred tons burden, together with the value of the superior risk, or the difference of the insurance between land and water-carriage. Were there no other communication between those two places, therefore, but by land-carriage, as no goods could be transported from the one to the other, except such whose price was very considerable in proportion to their weight, they could carry on but a small part of that commerce which at present subsists between them, and consequently could give but a small part of that encouragement which they at present mutually afford to each other's industry. There could be little or no commerce of any kind between the distant parts of the world. What goods could bear the expense of land-carriage between London and Calcutta? Or if there were any so precious as to be able to support this expense, with what safety could they be transported through the territories of so many barbarous nations? Those

two cities, however, at present carry on a very considerable commerce with each other, and by mutually affording a market, give a good deal of encouragement to each other's industry.

Since such, therefore, are the advantages of water-carriage, it is natural that the first improvements of art and industry should be made where this conveniency opens the whole world for a market to the produce of every sort of labour, and that they should always be much later in extending themselves into the inland parts of the country. The inland parts of the country can for a long time have no other market for the greater part of their goods, but the country which lies round about them, and separates them from the sea-coast, and the great navigable rivers. The extent of their market, therefore, must for a long time be in proportion to the riches and populousness of that country, and consequently their improvement must always be posterior to the improvement of that country. In our North American colonies the plantations have constantly followed either the sea-coast or the banks of the navigable rivers, and have scarce anywhere extended themselves to any considerable distance from both.

The nations that, according to the best authenticated history, appear to have been first civilised, were those that dwelt round the coast of the Mediterranean Sea. That sea, by far the greatest inlet that is known in the world, having no tides, nor consequently any waves except such as are caused by the wind only, was, by the smoothness of its surface, as well as by the multitude of its islands, and the proximity of its neighbouring shores, extremely favourable to the infant navigation of the world; when, from their ignorance of the compass, men were afraid to quit the view of the coast, and from the imperfection of the art of shipbuilding, to abandon themselves to the boisterous waves of the ocean. To pass beyond the pillars of Hercules, that is, to sail out of the Straits of Gibraltar, was, in the ancient world, long considered as a most wonderful and dangerous exploit of navigation. It was late before even the Phoenicians and Carthaginians, the most skilful navigators and ship-builders of those old times, attempted it, and they were for a long time the only nations that did attempt it.

Of all the countries on the coast of the Mediterranean Sea, Egypt seems to have been the first in which either agriculture or manufactures were cultivated and improved to any considerable degree. Upper Egypt extends itself nowhere above a few miles from the Nile, and in Lower Egypt that great river breaks itself into many different canals, which, with the assistance of a little art, seem to have afforded a communication by water-carriage, not only between all the great towns, but between all the considerable villages, and even to many farmhouses in the country; nearly in the same manner as the Rhine and the Maas do in Holland at present. The extent and easiness of this inland navigation was probably one of the principal causes of the early improvement of Egypt.

The improvements in agriculture and manufactures seem likewise to have been of very great antiquity in the provinces of Bengal, in the East Indies, and in some of the eastern provinces of China; though the great extent of this antiquity is not authenticated by any histories of whose authority we, in this part of the world, are well assured. In Bengal the Ganges and several other great rivers form a great number of navigable canals in the same manner as the Nile does in Egypt. In the Eastern provinces of China too, several great rivers form, by their different branches, a multitude of canals, and by communicating with one another afford an inland navigation much more extensive than that either of the Nile or the Ganges, or perhaps than both of them put together. It is remarkable that neither the ancient Egyptians, nor the Indians, nor the Chinese, encouraged foreign commerce, but seem all to have derived their great opulence from this inland navigation.

All the inland parts of Africa, and all that part of Asia which lies any considerable way north of the Euxine and Caspian seas, the ancient Scythia, the modern Tartary and Siberia, seem in all ages of the world to have been in the same barbarous and uncivilised state in which we find them at present. The Sea of Tartary is the frozen ocean which admits of no navigation, and though some of the greatest rivers in the world run through that country, they are at too great a distance from one another to carry commerce and communication through the greater part of it. There are in Africa none of those great inlets, such as the Baltic and Adriatic seas in Europe, the Mediterranean and Euxine seas in both Europe and Asia, and the gulfs of Arabia, Persia, India, Bengal, and Siam, in Asia, to carry maritime commerce into the 

interior parts of that great continent: and the great rivers of Africa are at too great a distance from one another to give occasion to any considerable inland navigation. The commerce besides which any nation can carry on by means of a river which does not break itself into any great number of branches or canals, and which runs into another territory before it reaches the sea, can never be very considerable; because it is always in the power of the nations who possess that other territory to obstruct the communication between the upper country and the sea. The navigation of the Danube is of very little use to the different states of Bavaria, Austria and Hungary, in comparison of what it would be if any of them possessed the whole of its course till it falls into the Black Sea.

Chapter 2: Of the Principle which gives occasion to the Division of Labour

THIS division of labour, from which so many advantages are derived, is not originally the effect of any human wisdom, which foresees and intends that general opulence to which it gives occasion. It is the necessary, though very slow and gradual consequence of a certain propensity in human nature which has in view no such extensive utility; the propensity to truck, barter, and exchange one thing for another.

Whether this propensity be one of those original principles in human nature of which no further account can be given; or whether, as seems more probable, it be the necessary consequence of the faculties of reason and speech, it belongs not to our present subject to inquire. It is common to all men, and to be found in no other race of animals, which seem to know neither this nor any other species of contracts. Two greyhounds, in running down the same hare, have sometimes the appearance of acting in some sort of concert. Each turns her towards his companion, or endeavours to intercept her when his companion turns her towards himself. This, however, is not the effect of any contract, but of the accidental concurrence of their passions in the same object at that particular time. Nobody ever saw a dog make a fair and deliberate exchange of one bone for another with another dog. Nobody ever saw one animal by its gestures and natural cries signify to another, this is mine, that yours; I am willing to give this for that. When an animal wants to obtain something either of a man or of another animal, it has no other means of persuasion but to gain the favour of those whose service it requires. A puppy fawns upon its dam, and a spaniel endeavours by a thousand attractions to engage the attention of its master who is at dinner, when it wants to be fed by him. Man sometimes uses the same arts with his brethren, and when he has no other means of engaging them to act according to his inclinations, endeavours by every servile and fawning attention to obtain their good will. He has not time, however, to do this upon every occasion. In civilised society he stands at all times in need of the cooperation and assistance of great multitudes, while his whole life is scarce sufficient to gain the friendship of a few persons. In almost every other race of animals each individual, when it is grown up to maturity, is entirely independent, and in its natural state has occasion for the assistance of no other living creature. But man has almost constant occasion for the help of his brethren, and it is in vain for him to expect it from their benevolence only. He will be more likely to prevail if he can interest their self-love in his favour, and show them that it is for their own advantage to do for him what he requires of them. Whoever offers to another a bargain of any kind, proposes to do this. Give me that which I want, and you shall have this which you want, is the meaning of every such offer; and it is in this manner that we obtain from one another the far greater part of those good offices which we stand in need of. It is not from the benevolence of the butcher, the brewer, or the baker that we expect our dinner, but from their regard to their own interest. We address ourselves, not to their humanity but to their self-love, and never talk to them of our own necessities but of their advantages. Nobody but a beggar chooses to depend chiefly upon the benevolence of his fellow-citizens. Even a beggar does not depend upon it entirely. The charity of well-disposed people, indeed, supplies him with the whole fund of his subsistence. But though this principle ultimately provides him with all the necessaries of life which he has occasion for, it neither does nor can provide him with them as he has occasion for them. The greater part of his occasional wants are supplied in the same manner as those of other people, by treaty, by barter, and by purchase. With the money which one man gives him he purchases food. The old clothes which another bestows upon him he exchanges for other old clothes which suit him better, or for lodging, or for food, or for money, with which he can buy either food, clothes, or lodging, as he has occasion.

As it is by treaty, by barter, and by purchase that we obtain from one another the greater part of those mutual good offices which we stand in need of, so it is this same trucking disposition which originally gives occasion to the division of labour. In a tribe of hunters or shepherds a particular person makes bows and arrows, for example, with more readiness and dexterity than any other. He frequently exchanges them for cattle or for venison with his companions; and he finds at last that he can in this manner get more cattle and venison than if he himself went to the field to catch them. From a regard to his own interest, therefore, the making of bows and arrows grows to be his chief business, and he becomes a sort of armourer. Another excels in making the frames and covers of their little huts or movable houses. He is accustomed to be of use in this way to his neighbours, who reward him in the same manner with cattle and with venison, till at last he finds it his interest to dedicate himself entirely to this employment, and to become a sort of house-carpenter. In the same manner a third becomes a smith or a brazier, a fourth a tanner or dresser of hides or skins, the principal part of the nothing of savages. And thus the certainty of being able to exchange all that surplus part of the produce of his own labour, which is over and above his own consumption, for such parts of the produce of other men's labour as he may have occasion for, encourages every man to apply himself to a particular occupation, and to cultivate and bring to perfection whatever talent or genius he may possess for that particular species of business.

The difference of natural talents in different men is, in reality, much less than we are aware of; and the very different genius which appears to distinguish men of different professions, when grown up to maturity, is not upon many occasions so much the cause as the effect of the division of labour. The difference between the most dissimilar characters, between a philosopher and a common street porter, for example, seems to arise not so much from nature as from habit, custom, and education. When they came into the world, and for the first six or eight years of their existence, they were perhaps very much alike, and neither their parents nor playfellows could perceive any remarkable difference. About that age, or soon after, they come to be employed in very different occupations. The difference of talents comes then to be taken notice of, and widens by degrees, till at last the vanity of the philosopher is willing to acknowledge scarce any resemblance. But without the disposition to truck, barter, and exchange, every man must have procured to himself every necessary and conveniency of life which he wanted. All must have had the same duties to perform, and the same work to do, and there could have been no such difference of employment as could alone give occasion to any great difference of talents.

As it is this disposition which forms that difference of talents, so remarkable among men of different professions, so it is this same disposition which renders that difference useful. Many tribes of animals acknowledged to be all of the same species derive from nature a much more remarkable distinction of genius, than what, antecedent to custom and education, appears to take place among men. By nature a philosopher is not in genius and disposition half so different from a street porter, as a mastiff is from a greyhound, or a greyhound from a spaniel, or this last from a shepherd's dog. Those different tribes of animals, however, though all of the same species, are of scarce any use to one another. The strength of the mastiff is not, in the least, supported either by the swiftness of the greyhound, or by the sagacity of the spaniel, or by the docility of the shepherd's dog. The effects of those different geniuses and talents, for want of the power or disposition to barter and exchange, cannot be brought into a common stock, and do not in the least contribute to the better accommodation ind conveniency of the species. Each animal is still obliged to support and defend itself, separately and independently, and derives no sort of advantage from that variety of talents with which nature has distinguished its fellows. Among men, on the contrary, the most dissimilar geniuses are of use to one another; the different produces of their respective talents, by the general disposition to truck, barter, and exchange, being brought, as it were, into a common stock, where every man may purchase whatever part of the produce of other men's talents he has occasion for.

Chapter 1: OF THE CAUSES OF IMPROVEMENT IN THE PRODUCTIVE POWERS. OF LABOUR, AND OF THE ORDER ACCORDING TO WHICH ITS. PRODUCE IS NATURALLY DISTRIBUTED AMONG THE DIFFERENT RANKS OF THE PEOPLE.

Of the Division of Labour

THE greatest improvement in the productive powers of labour, and the greater part of the skill, dexterity, and judgment with which it is anywhere directed, or applied, seem to have been the effects of the division of labour.

The effects of the division of labour, in the general business of society, will be more easily understood by considering in what manner it operates in some particular manufactures. It is commonly supposed to be carried furthest in some very trifling ones; not perhaps that it really is carried further in them than in others of more importance: but in those trifling manufactures which are destined to supply the small wants of but a small number of people, the whole number of workmen must necessarily be small; and those employed in every different branch of the work can often be collected into the same workhouse, and placed at once under the view of the spectator. In those great manufactures, on the contrary, which are destined to supply the great wants of the great body of the people, every different branch of the work employs so great a number of workmen that it is impossible to collect them all into the same workhouse. We can seldom see more, at one time, than those employed in one single branch. Though in such manufactures, therefore, the work may really be divided into a much greater number of parts than in those of a more trifling nature, the division is not near so obvious, and has accordingly been much less observed.

To take an example, therefore, from a very trifling manufacture; but one in which the division of labour has been very often taken notice of, the trade of the pin-maker; a workman not educated to this business (which the division of labour has rendered a distinct trade), nor acquainted with the use of the machinery employed in it (to the invention of which the same division of labour has probably given occasion), could scarce, perhaps, with his utmost industry, make one pin in a day, and certainly could not make twenty. But in the way in which this business is now carried on, not only the whole work is a peculiar trade, but it is divided into a number of branches, of which the greater part are likewise peculiar trades. One man draws out the wire, another straights it, a third cuts it, a fourth points it, a fifth grinds it at the top for receiving, the head; to make the head requires two or three distinct operations; to put it on is a peculiar business, to whiten the pins is another; it is even a trade by itself to put them into the paper; and the important business of making a pin is, in this manner, divided into about eighteen distinct operations, which, in some manufactories, are all performed by distinct hands, though in others the same man will sometimes perform two or three of them. I have seen a small manufactory of this kind where ten men only were employed, and where some of them consequently performed two or three distinct operations. But though they were very poor, and therefore but indifferently accommodated with the necessary machinery, they could, when they exerted themselves, make among them about twelve pounds of pins in a day. There are in a pound upwards of four thousand pins of a middling size. Those ten persons, therefore, could make among them upwards of forty-eight thousand pins in a day. Each person, therefore, making a tenth part of forty-eight thousand pins, might be considered as making four thousand eight hundred pins in a day. But if they had all wrought separately and independently, and without any of them having been educated to this peculiar business, they certainly could not each of them have made twenty, perhaps not one pin in a day; that is, certainly, not the two hundred and fortieth, perhaps not the four thousand eight hundredth part of what they are at present capable of performing, in consequence of a proper division and combination of their different operations.

In every other art and manufacture, the effects of the division of labour are similar to what they are in this very trifling one; though, in many of them, the labour can neither be so much subdivided, nor reduced to so great a simplicity of operation. The division of labour, however, so far as it can be introduced, occasions, in every art, a proportionable increase of the productive powers of labour. The separation of different trades and employments from one another seems to have taken place in consequence of this advantage. This separation, too, is generally called furthest in those countries which enjoy the highest

degree of industry and improvement; what is the work of one man in a rude state of society being generally that of several in an improved one. In every improved society, the farmer is generally nothing but a farmer; the manufacturer, nothing but a manufacturer. The labour, too, which is necessary to produce any one complete manufacture is almost always divided among a great number of hands. How many different trades are employed in each branch of the linen and woollen manufactures from the growers of the flax and the wool, to the bleachers and smoothers of the linen, or to the dyers and dressers of the cloth! The nature of agriculture, indeed, does not admit of so many subdivisions of labour, nor of so complete a separation of one business from another, as manufactures. It is impossible to separate so entirely the business of the grazier from that of the corn-farmer as the trade of the carpenter is commonly separated from that of the smith. The spinner is almost always a distinct person from the weaver; but the ploughman, the harrower, the sower of the seed, and the reaper of the corn, are often the same. The occasions for those different sorts of labour returning with the different seasons of the year, it is impossible that one man should be constantly employed in any one of them. This impossibility of making so complete and entire a separation of all the different branches of labour employed in agriculture is perhaps the reason why the improvement of the productive powers of labour in this art does not always keep pace with their improvement in manufactures. The most opulent nations, indeed, generally excel all their neighbours in agriculture as well as in manufactures; but they are commonly more distinguished by their superiority in the latter than in the former. Their lands are in general better cultivated, and having more labour and expense bestowed upon them, produce more in proportion to the extent and natural fertility of the ground. But this superiority of produce is seldom much more than in proportion to the superiority of labour and expense. In agriculture, the labour of the rich country is not always much more productive than that of the poor; or, at least, it is never so much more productive as it commonly is in manufactures. The corn of the rich country, therefore, will not always, in the same degree of goodness, come cheaper to market than that of the poor. The corn of Poland, in the same degree of goodness, is as cheap as that of France, notwithstanding the superior opulence and improvement of the latter country. The corn of France is, in the corn provinces, fully as good, and in most years nearly about the same price with the corn of England, though, in opulence and improvement, France is perhaps inferior to England. The corn- lands of England, however, are better cultivated than those of France, and the corn-lands of France are said to be much better cultivated than those of Poland. But though the poor country, notwithstanding the inferiority of its cultivation, can, in some measure, rival the rich in the cheapness and goodness of its corn, it can pretend to no such competition in its manufactures; at least if those manufactures suit the soil, climate, and situation of the rich country. The silks of France are better and cheaper than those of England, because the silk manufacture, at least under the present high duties upon the importation of raw silk, does not so well suit the climate of England as that of France. But the hardware and the coarse woollens of England are beyond all comparison superior to those of France, and much cheaper too in the same degree of goodness. In Poland there are said to be scarce any manufactures of any kind, a few of those coarser household manufactures excepted, without which no country can well subsist.

This great increase of the quantity of work which, in consequence of the division of labour, the same number of people are capable of performing, is owing to three different circumstances; first, to the increase of dexterity in every particular workman; secondly, to the saving of the time which is commonly lost in passing from one species of work to another; and lastly, to the invention of a great number of machines which facilitate and abridge labour, and enable one man to do the work of many.

First, the improvement of the dexterity of the workman necessarily increases the quantity of the work he can perform; and the division of labour, by reducing every man's business to some one simple operation, and by making this operation the sole employment of his life, necessarily increased very much dexterity of the workman. A common smith, who, though accustomed to handle the hammer, has never been used to make nails, if upon some particular occasion he is obliged to attempt it, will scarce, I am assured, be able to make above two or three hundred nails in a day, and those too very bad ones. A smith who has been accustomed to make nails, but whose sole or principal business has not been that of a nailer, can seldom with his utmost diligence make more than eight hundred or a thousand nails in a day. I have seen several boys under twenty years of age who had never exercised any other trade but that of making nails, and who, when they exerted themselves, could make, each of them, upwards of two

thousand three hundred nails in a day. The making of a nail, however, is by no means one of the simplest operations. The same person blows the bellows, stirs or mends the fire as there is occasion, heats the iron, and forges every part of the nail: in forging the head too he is obliged to change his tools. The different operations into which the making of a pin, or of a metal button, is subdivided, are all of them much more simple, and the dexterity of the person, of whose life it has been the sole business to perform them, is usually much greater. The rapidity with which some of the operations of those manufacturers are performed, exceeds what the human hand could, by those who had never seen them, be supposed capable of acquiring.

Secondly, the advantage which is gained by saving the time commonly lost in passing from one sort of work to another is much greater than we should at first view be apt to imagine it. It is impossible to pass very quickly from one kind of work to another that is carried on in a different place and with quite different tools. A country weaver, who cultivates a small farm, must lose a good deal of time in passing from his loom to the field, and from the field to his loom. When the two trades can be carried on in the same workhouse, the loss of time is no doubt much less. It is even in this case, however, very considerable. A man commonly saunters a little in turning his hand from one sort of employment to another. When he first begins the new work he is seldom very keen and hearty; his mind, as they say, does not go to it, and for some time he rather trifles than applies to good purpose. The habit of sauntering and of indolent careless application, which is naturally, or rather necessarily acquired by every country workman who is obliged to change his work and his tools every half hour, and to apply his hand in twenty different ways almost every day of his life, renders him almost always slothful and lazy, and incapable of any vigorous application even on the most pressing occasions. Independent, therefore, of his deficiency in point of dexterity, this cause alone must always reduce considerably the quantity of work which he is capable of performing.

Thirdly, and lastly, everybody must be sensible how much labour is facilitated and abridged by the application of proper machinery. It is unnecessary to give any example. I shall only observe, therefore, that the invention of all those machines by which labour is so much facilitated and abridged seems to have been originally owing to the division of labour. Men are much more likely to discover easier and readier methods of attaining any object when the whole attention of their minds is directed towards that single object than when it is dissipated among a great variety of things. But in consequence of the division of labour, the whole of every man's attention comes naturally to be directed towards some one very simple object. It is naturally to be expected, therefore, that some one or other of those who are employed in each particular branch of labour should soon find out easier and readier methods of performing their own particular work, wherever the nature of it admits of such improvement. A great part of the machines made use of in those manufactures in which labour is most subdivided, were originally the inventions of common workmen, who, being each of them employed in some very simple operation, naturally turned their thoughts towards finding out easier and readier methods of performing it. Whoever has been much accustomed to visit such manufactures must frequently have been shown very pretty machines, which were the inventions of such workmen in order to facilitate and quicken their particular part of the work. In the first fire-engines, a boy was constantly employed to open and shut alternately the communication between the boiler and the cylinder, according as the piston either ascended or descended. One of those boys, who loved to play with his companions, observed that, by tying a string from the handle of the valve which opened this communication to another part of the machine, the valve would open and shut without his assistance, and leave him at liberty to divert himself with his playfellows. One of the greatest improvements that has been made upon this machine, since it was first invented, was in this manner the discovery of a boy who wanted to save his own labour.

All the improvements in machinery, however, have by no means been the inventions of those who had occasion to use the machines. Many improvements have been made by the ingenuity of the makers of the machines, when to make them became the business of a peculiar trade; and some by that of those who are called philosophers or men of speculation, whose trade it is not to do anything, but to observe everything; and who, upon that account, are often capable of combining together the powers of the most distant and dissimilar objects. In the progress of society, philosophy or speculation becomes, like every

other employment, the principal or sole trade and occupation of a particular class of citizens. Like every other employment too, it is subdivided into a great number of different branches, each of which affords occupation to a peculiar tribe or class of philosophers; and this subdivision of employment in philosophy, as well as in every other business, improves dexterity, and saves time. Each individual becomes more expert in his own peculiar branch, more work is done upon the whole, and the quantity of science is considerably increased by it.

It is the great multiplication of the productions of all the different arts, in consequence of the division of labour, which occasions, in a well-governed society, that universal opulence which extends itself to the lowest ranks of the people. Every workman has a great quantity of his own work to dispose of beyond what he himself has occasion for; and every other workman being exactly in the same situation, he is enabled to exchange a great quantity of his own goods for a great quantity, or, what comes to the same thing, for the price of a great quantity of theirs. He supplies them abundantly with what they have occasion for, and they accommodate him as amply with what he has occasion for, and a general plenty diffuses itself through all the different ranks of the society.

Observe the accommodation of the most common artificer or day-labourer in a civilised and thriving country, and you will perceive that the number of people of whose industry a part, though but a small part, has been employed in procuring him this accommodation, exceeds all computation. The woollen coat, for example, which covers the day-labourer, as coarse and rough as it may appear, is the produce of the joint labour of a great multitude of workmen. The shepherd, the sorter of the wool, the wool-comber or carder, the dyer, the scribbler, the spinner, the weaver, the fuller, the dresser, with many others, must all join their different arts in order to complete even this homely production. How many merchants and carriers, besides, must have been employed in transporting the materials from some of those workmen to others who often live in a very distant part of the country! How much commerce and navigation in particular, how many ship-builders, sailors, sail-makers, rope-makers, must have been employed in order to bring together the different drugs made use of by the dyer, which often come from the remotest corners of the world! What a variety of labour, too, is necessary in order to produce the tools of the meanest of those workmen! To say nothing of such complicated machines as the ship of the sailor, the mill of the fuller, or even the loom of the weaver, let us consider only what a variety of labour is requisite in order to form that very simple machine, the shears with which the shepherd clips the wool. The miner, the builder of the furnace for smelting the ore, the seller of the timber, the burner of the charcoal to be made use of in the smelting-house, the brickmaker, the brick-layer, the workmen who attend the furnace, the mill-wright, the forger, the smith, must all of them join their different arts in order to produce them. Were we to examine, in the same manner, all the different parts of his dress and household furniture, the coarse linen shirt which he wears next his skin, the shoes which cover his feet, the bed which he lies on, and all the different parts which compose it, the kitchen-grate at which he prepares his victuals, the coals which he makes use of for that purpose, dug from the bowels of the earth, and brought to him perhaps by a long sea and a long land carriage, all the other utensils of his kitchen, all the furniture of his table, the knives and forks, the earthen or pewter plates upon which he serves up and divides his victuals, the different hands employed in preparing his bread and his beer, the glass window which lets in the heat and the light, and keeps out the wind and the rain, with all the knowledge and art requisite for preparing that beautiful and happy invention, without which these northern parts of the world could scarce have afforded a very comfortable habitation, together with the tools of all the different workmen employed in producing those different conveniences; if we examine, I say, all these things, and consider what a variety of labour is employed about each of them, we shall be sensible that, without the assistance and co-operation of many thousands, the very meanest person in a civilised country could not be provided, even according to what we very falsely imagine the easy and simple manner in which he is commonly accommodated. Compared, indeed, with the more extravagant luxury of the great, his accommodation must no doubt appear extremely simple and easy; and yet it may be true, perhaps, that the accommodation of a European prince does not always so much exceed that of an industrious and frugal peasant as the accommodation of the latter exceeds that of many an African king, the absolute master of the lives and liberties of ten thousand naked savages.

 

INTRODUCTION AND PLAN OF THE WORK

THE annual labour of every nation is the fund which originally supplies it with all the necessaries and conveniences of life which it annually consumes, and which consist always either in the immediate produce of that labour, or in what is purchased with that produce from other nations.

According therefore as this produce, or what is purchased with it, bears a greater or smaller proportion to the number of those who are to consume it, the nation will be better or worse supplied with all the necessaries and conveniences for which it has occasion.

But this proportion must in every nation be regulated by two different circumstances; first, by the skill, dexterity, and judgment with which its labour is generally applied; and, secondly, by the proportion between the number of those who are employed in useful labour, and that of those who are not so employed. Whatever be the soil, climate, or extent of territory of any particular nation, the abundance or scantiness of its annual supply must, in that particular situation, depend upon those two circumstances.

The abundance or scantiness of this supply, too, seems to depend more upon the former of those two circumstances than upon the latter. Among the savage nations of hunters and fishers, every individual who is able to work, is more or less employed in useful labour, and endeavours to provide, as well as he can, the necessaries and conveniences of life, for himself, or such of his family or tribe as are either too old, or too young, or too infirm to go a hunting and fishing. Such nations, however, are so miserably poor that, from mere want, they are frequently reduced, or, at least, think themselves reduced, to the necessity sometimes of directly destroying, and sometimes of abandoning their infants, their old people, and those afflicted with lingering diseases, to perish with hunger, or to be devoured by wild beasts. Among civilised and thriving nations, on the contrary, though a great number of people do not labour at all, many of whom consume the produce of ten times, frequently of a hundred times more labour than the greater part of those who work; yet the produce of the whole labour of the society is so great that all are often abundantly supplied, and a workman, even of the lowest and poorest order, if he is frugal and industrious, may enjoy a greater share of the necessaries and conveniences of life than it is possible for any savage to acquire.

The causes of this improvement, in the productive powers of labour, and the order, according to which its produce is naturally distributed among the different ranks and conditions of men in the society, make the subject of the first book of this Inquiry.

Whatever be the actual state of the skill, dexterity, and judgment with which labour is applied in any nation, the abundance or scantiness of its annual supply must depend, during the continuance of that state, upon the proportion between the number of those who are annually employed in useful labour, and that of those who are not so employed. The number of useful and productive labourers, it will hereafter appear, is everywhere in proportion to the quantity of capital stock which is employed in setting them to work, and to the particular way in which it is so employed. The second book, therefore, treats of the nature of capital stock, of the manner in which it is gradually accumulated, and of the different quantities of labour which it puts into motion, according to the different ways in which it is employed.

Nations tolerably well advanced as to skill, dexterity, and judgment, in the application of labour, have followed very different plans in the general conduct or direction of it; those plans have not all been equally favourable to the greatness of its produce. The policy of some nations has given extraordinary encouragement to the industry of the country; that of others to the industry of towns. Scarce any nation has dealt equally and impartially with every sort of industry. Since the downfall of the Roman empire, the policy of Europe has been more favourable to arts, manufactures, and commerce, the industry of towns, than to agriculture, the industry of the country. The circumstances which seem to have introduced and established this policy are explained in the third book.

Though those different plans were, perhaps, first introduced by the private interests and prejudices of particular orders of men, without any regard to, or foresight of, their consequences upon the general welfare of the society; yet they have given occasion to very different theories of political economy; of which some magnify the importance of that industry which is carried on in towns, others of that which is carried on in the country. Those theories have had a considerable influence, not only upon the opinions of men of learning, but upon the public conduct of princes and sovereign states. I have endeavoured, in the fourth book, to explain, as fully and distinctly as I can, those different theories, and the principal effects which they have produced in different ages and nations.

To explain in what has consisted the revenue of the great body of the people, or what has been the nature of those funds which, in different ages and nations, have supplied their annual consumption, is the object of these four first books. The fifth and last book treats of the revenue of the sovereign, or commonwealth. In this book I have endeavoured to show, first, what are the necessary expenses of the sovereign, or commonwealth; which of those expenses ought to be defrayed by the general contribution of the whole society; and which of them by that of some particular part only, or of some particular members of it: secondly, what are the different methods in which the whole society may be made to contribute towards defraying the expenses incumbent on the whole society, and what are the principal advantages and inconveniences of each of those methods: and, thirdly and lastly, what are the reasons and causes which have induced almost all modern governments to mortgage some part of this revenue, or to contract debts, and what have been the effects of those debts upon the real wealth, the annual produce of the land and labour of the society.

 

Special Report - Adam Smith: Web Junkie

  

Special Report
Adam Smith: Web Junkie
P.J. O'Rourke 05.07.07

He may not have imagined Amazon and Google. But the old boy anticipated that everything would depend on freedom

I wonder if the know-it-alls at Wikipedia realize that the Internet was fully described and completely understood more than 200 years ago by Adam Smith, founder of free market economics. And Smith, I'm almost certain, knew less about computers than I do (and I can't get Dora the Explorer from the Washington Monument to the Lincoln Memorial without tech support from my 6-year-old).

In The Wealth of Nations, published in 1776, Adam Smith explained the three factors that constitute the free market: pursuit of self-interest, division of labor and freedom of trade. There you have the Internet without so much as a mouse click. Each log-on is nothing but the pursuit of something in which some self has an interest. If the labor that produces the Internet's content weren't divided, the only Web site you could visit would be your own. And, as for freedom of trade, that's what put the net in the Internet. The free market is an enormous network of voluntary association that allows the unfettered exchange of goods, services and ideas through routes that are more complex and unpredictable than MapQuest's.

The Internet is not a wonderful new world. The Internet just is a natural extension of the free market. All the freshly invented gizmos necessary to operate the Internet make it seem novel and exciting. Plus the Internet encompasses nearly everything in our solar system. But so does the orbit of Pluto. Pluto seemed novel and exciting in 1930 when it was discovered by the astronomer C.W. Tombaugh, who thereby became, more or less, the Al Gore of that planetoid.

The Internet would be as remote and lifeless as Pluto if it had turned out to be the satellite of academia and government bureaucracy that Gore thought it was. But the Internet immediately entered the much larger and more powerful gravitational field of the marketplace.

What's exciting about the Internet is not some false dawn of a digital age. Peering over the shoulders of my wife and children as they Google their wits away, this looks about as interesting as Bill Gates' fashion sense. What's exciting is the Internet's contribution to the free market's freedom.

The free market is more than a place to shop; it is an enormous network of voluntary association. The free market fosters civil, political and personal liberties as well as the Ebay kind. Markets are the vital organs of freedom. They are the viscera of voluntary association. Without markets, freedom is just a puddle of offal and blood. And the Internet quickly and cheaply expands this network of voluntary association, adding--with its own invisible hand--miles of blood vessels, nerves and vital parts. The Internet gives the free market more guts.

The importance of voluntary association to freedom cannot be overstated. Liberty is a social condition. Humans need other humans to exist. Reproduction itself requires, at the very least, the lab technicians at the cloning clinic. Liberty is social, yet--and this is a big, ugly yet, a Yeti of a yet--society is not libertarian.

Families, religions and businesses are famously bossy. Even the most democratically elected governments spew edicts and injunctions. The social structure pushes us around at home, school and office and stops us in our cars to sniff our breath for cocktails and inspect our ears for cell phones. The only escape from society's Draconian rule is in our network of voluntary association, our World Wide Web, if you will. The old-fashioned name for this is friends.

The problem is to make enough friends to gain and keep our freedom. Think back to the almost pathologically friendly Bill Clinton. Even he found that friendship has its limits or, rather, his friends found that they had theirs and a lot of legal bills as well. In The Wealth of Nations Adam Smith said that an individual "stands at all times in need of the co-operation and assistance of great multitudes, while his whole life is scarce sufficient to gain the friendship of a few persons."

Smith saw that the free market answered liberty's need for a larger network of voluntary association. The pursuit of self-interest means that the free market has built-in incentives for network maintenance and expansion. You can't mortgage a friend. Buying friends is problematic. Selling a friend is illegal in most places. The Internet thus adapts to market principles. Hello, pop-up ads; farewell, open-source programming. The Internet idealists are doubtless benevolent creatures. So, perhaps, was the apatosaurus. Said Adam Smith, "It is not from the benevolence of the butcher, the brewer, or the baker, that we expect our dinner, but from their regard to their own interest."

The most ideally conceived and perfectly executed political systems (such as those devised by the Internet's wise, deep and knowing political bloggers) cannot give us the freedoms that we get from the free-market network. Networks are self-organizing and are therefore resistant to pressure from those interfering types--politicians--who want to organize things. Since networks are self-organizing they are, like all do-it-yourself projects, a mess. This makes networks too hard for any one person to understand, let alone dominate. Most of our lives are spent in channels or chains of command or circuits. (And usually the circuit has someone in it with a wire loose.) Networks release us from this. We are presented with numerous alternative connections. On the Internet these connections are, without intending a pun, virtually unlimited. We can take our business elsewhere or be that elsewhere by starting a business of our own. Networks aren't egalitarian. Michael Dell always will be a bigger node than we are. But networks aren't hierarchal, either. There's no top and bottom to them, no magnetic north of authority. It's all side-to-side and back and forth. Detours, shortcuts and work-arounds make a network.

And networks are what make the free market moral as well as free. The only way to get the members of the free market to make the detours, take the shortcuts or work the work-arounds is by persuading them. In a voluntary association force is not an option. Every free market transaction is both an exercise in liberty and an exhibition of respect for the liberty of others.

Alas for such high-flown sentiments, force does come to market. The bad guys ride into Freedomoftradeburg and rob banks, shoot bystanders, sass the schoolmarm, throw citizens through the saloon windows, rustle cattle and set hay wagons on fire. This, in turn, causes the good guys to ride into town and institute banking regulation, gun control, sexual harassment statutes, building-code provisions for safety glass installation in commercial establishments, USDA livestock inspections and federally mandated hay wagon flammability standards. It's hard to tell who does the most damage to the voluntary association of the free market.

That's the paradox of voluntary association: The personal liberty and moral persuasiveness of the free market depend on the coercive force of the law. We need law to protect property rights, to enforce contract, to thwart collusion and monopoly and to keep the weak safe from the strong. The political system that enforces this law then proceeds, all too often, to invade property rights, nullify contracts, promote collusion, create monopoly and become so strong that no one's safe.

Maybe the Internet can help. The voluntary association of the Internet has no town into which the bad guys can ride. Or the good guys, either. Persuasion, and only persuasion, operates the Internet. You can't send a punch in the nose down a DSL line. True, fraud is abundant on the Internet, but in fairness to thousands of clever Nigerians, fraud is a form of persuasion.

Individual users of the Internet can be coerced or, anyway, captured. Right now convicted hackers are probably showing a prison guard how to use his cell phone to get video of Paris Hilton without her bvds. But the Internet as a whole is hard to coerce. Governments think otherwise, forgetting the vast supply of dateless, pimply adolescent boys with Star Wars figurine collections. Give one of them 45 minutes and a Mandarin language-recognition program and he can link 1.3 billion Chinese to the Brady Bunch Family Planning Secrets chat room.

The law tries to intrude on the Internet with the excuse that the law is protecting intellectual property. We don't know how the innumerable copyright- and patent-infringement cases will fare in the courts, especially if Ruth Bader Ginsburg has her laptop on the bench and gets distracted by Barack Obama in a Speedo on YouTube. But it's probably too late for the law to do anything, anyway. Perhaps we should give up on intellectual property and just face the fact that bright ideas aren't worth as much as we thought they were. Think about the last bright idea you had. Remember your spouse's response?

The Internet is an advance for voluntary association. It adds freedom to markets, decreases the force of coercion and gives persuasion greater sway over power. Maybe the Internet really is a wonderful new world. Adam Smith doubtless would e-mail his approval--unless, of course, people allow themselves to be persuaded to do things that are even worse than what they're forced to do. I hear al Qaeda is very Internet savvy.

P.J. O'Rourke is the author most recently of On the Wealth of Nations (Grove Atlantic, 2007).

 




Special Report: YouToo

 
Special Report
YouToo
Chad Hurley 05.07.07
 

Where content is king--and little-known talent gets launched

We are at an unprecedented time in the history of entertainment media. Never before has the opportunity been so great for independent writers and actors, musicians and producers to create compelling content on par with the studios, networks and labels. With easy and affordable access to cameras, editing software and computing power, the playing field has been truly leveled.

Since the site's earliest days we believed YouTube would play an important role in this new paradigm. We have built a distribution mechanism that has an unrivaled ability to get content into the hands of consumers anytime and anywhere, effectively democratizing entertainment. This has been the key to building the largest and most passionate community for online video.

The relationship between online video and the big media companies has been in the news a lot these days. Many people reporting on this seem to feel that there is a dividing line between old media and new media. We don't see the world in those terms.

We believe, and our current content partners agree, that we can help these companies evolve, build their audience and establish new revenue streams, enabling us to enjoy a symbiotic relationship. We are thrilled that so many forward-thinking media companies and content creators have already partnered with us, and we expect these partnerships to be an important part of our growth in the years to come.

On the flip side, undiscovered talents have built audiences on YouTube big enough to generate serious interest from the traditional entertainment world. Production companies, talent agencies and record labels are embracing this new era.

LisaNova, YouTube name for the Los Angeles actress Lisa Donovan, uploaded her first video to YouTube less than a year ago. In that short amount of time she has attracted a cult following. Her skits satirizing people like Rush Limbaugh and Keira Knightley have had a combined 11.4 million views. A network of loyal fans anxiously awaits each new post and shares those videos with their friends. Recognizing this passionate built-in fan base, Fox's MadTV recently signed LisaNova for four episodes.

YouTube represents the first time media has become truly democratic for both the audience and the content creators. For the big established entertainment companies it's also an opportunity: It lowers the risk in taking on new talent. We believe YouTube is helping the big media companies expand their audience and stay relevant in a marketplace that is changing quickly. The site allows both sides to exploit a low-cost entry, a vast worldwide audience and an unlimited supply of entertaining content. It's the ultimate audition venue.

Consider how the comedy team of Luke Barats and Joe Bereta, a.k.a. BaratsAndBereta, got their start. The pair, who began collaborating in 2003 at Gonzaga University, had never performed outside their native Spokane, Wash. before NBC signed them to a one-year deal to develop series programming in January. They started uploading comedy sketches to YouTube on Dec. 28, 2005 and have so far drawn 16.4 million views for 26 videos lasting from 39 seconds to 5 minutes.

YouTube is more than a library of clips. It's also a network of audience members who engage content in a different way than previously possible and spread success stories by word of mouth. Some rise to fame because of one viral hit, others build a consistent following over time.

In addition to the stars we have had the pleasure of watching rise to fame in the past several months, there are many professional content creators (and marketers, for that matter) who have smartly fashioned content specifically for the YouTube community and have already begun to share in the revenue earned against that content. We have well over 1,000 partnerships with outfits such as the BBC, the NBA and Sundance Channel, each of which makes use of YouTube as a platform for distribution, promotion and monetization while reaching a vast new audience.

The market for content is now much larger than it was before, and that expansion has put us in a unique position. No one media company will make or break this business. It's going to take the thousands, possibly millions, of skillful content creators throughout the world coming together in new ways to build the YouTube experience over the next several years.

As this model evolves, we will see benefits to the creators and the users that have never been possible before. We are exploring a variety of options for monetizing this model, similar to the revenue-sharing mechanisms we already have in place with our partners, rewarding our loyal community and recognizing the most popular content.

In the next three to five years this growth will only increase, whether on mobile devices, among our broadly expanding international audience or anywhere that people enjoy an online video experience. YouTube is at the forefront of a rapidly emerging marketplace, and those who embrace this change, helping us to define and shape it, will reap the greatest rewards.

Chad Hurley is cofounder and chief executive of YouTube.

Knowledge@Wharton: Russia Goes On A Shopping Spree


Forbes.com


Knowledge@Wharton
Russia Goes On A Shopping Spree
Knowledge@Wharton 04.25.07, 1:58 PM ET

Boris Yeltsin had a mixed track record on freeing up Russia's economy. Relative to his predecessors, though, a mixed record was better than none at all.

Now, eight years after Yeltsin, who died on Monday, handed the reins to Vladimir Putin, Russia is in full-bore consumption mode. IKEA, the Swedish furniture retailer famed for its affordable chic, is fanning out across urban Russia. Wrigley, the American chewing gum maker, has scooped up a Russian premium chocolate maker. Even Wal-Mart is said to be eyeing the country that was once synonymous with boxy Soviet suits and bearskin bomber hats.

Pent-up demand for consumer goods is surging in Russia, thanks to seven years of oil-lubricated economic growth. Russians, who endured decades of privation under the Soviet system, now find themselves with rubles in their wallets. They are eager to spend them on all manner of consumer goods, homemade and imported. "Russia is unlikely to go through a political revolution anytime soon, but it is in the midst of a revolution in retail trade," says Dmitri Trenin, deputy director of the Carnegie Endowment for International Peace's Moscow Center.

"Recent growth has depended very heavily on the consumer sector," adds James R. Millar, an emeritus professor of economics and international affairs at George Washington University. "The real wage has been growing at about 9% to 10% a year, and more than just the people at the top are making money. The rise in the price of oil and increased sales of [natural] gas did provide a substantial boost, but consumer purchases have continued it."

To be sure, many Russians remain poor by Western standards. About one in five Russians lives in poverty, compared with about one in 10 Americans. Many Russians still reside in the same Spartan apartments that they had during the Soviet era. Some even have to share kitchens and bathrooms. But thanks to privatization, many of them also own their homes outright.

That, combined with continued government subsidies for utilities and a flat 13% income tax, means that the average Russian has a larger discretionary income, as a percentage of pay, than his counterparts in the West, says Natalia Zagvozdina, deputy head of equity research at Renaissance Capital, a Moscow investment bank. "Combine the subsidies and lower taxes, and Russians spend about 70% to 80% of their per capita income out there in the retail market," she notes.

Some people are spending even more than that. Consumer finance is one of the sectors that have lately surged as credit cards have been introduced more widely by the country's growing banks. "You are seeing the emergence of an effective banking system," says Maria Gordon, a Russian native who co-leads Global Emerging Market Equity for Goldman Sachs.

Among the other sectors benefiting from the nation's shopping spree are telecommunications, restaurants and food processing. Cellphone penetration already exceeds 100%, meaning that most households have more than one phone. Valery Yakubovich, a Wharton management professor, says he gets better reception on his Russian phone than he does on the one that he uses when visiting Western Europe.


Demand For Branded Products

As Russians spend more, they are also trading up from generic products to branded goods. That has helped establish some hefty and fast-growing firms in the food-processing industry.

Consider Wimm-Bill-Dann Foods, a maker of juices and dairy products. It's based in Moscow but trades on the New York Stock Exchange. Over its last five fiscal years, its sales have more than doubled, while over the last five calendar years its stock has climbed by more than 150%.

Kalina, a cosmetics and perfume maker, is likewise chalking up big gains. Between 2004 and 2005, the last full years for which information is available, its sales grew by nearly 60%. The company said that that swelling demand for branded products propelled that growth. Branded goods accounted for 77% of sales in 2005, up from 72% in 2004. Kalina has been a pioneer in Russia in the creation of clever advertising campaigns to attract buyers, says Goldman's Gordon.

Western firms also are tapping into the growing appetites of Russia's consumers. In 2005, Coca-Cola paid $600 million for Russian juice maker Multon. Nestle spent $120 million on an instant-coffee factory in Krasnodar in southern Russia. Overall, the Swiss food giant has invested more than $500 million in the country. Though Russians traditionally preferred tea, coffee has caught on as the economy has grown, with per-capita consumption doubling over the last decade.

Among Western retailers, perhaps the most aggressive expander has been IKEA. It opened its first Russian store in 2000 in Moscow and now has eight, with more planned. One of IKEA's Moscow stores resides in a shopping center that, with more than 50 million visitors in 2005, was Europe's busiest.

Revenues from rising oil prices have been flowing into the country for much of this decade, but Russians initially were afraid to spend freely because they had been burned in the country's 1998 financial crisis, says Vladimir Pantyushin, an economist at Renaissance Capital. Many of them lost their savings when the government of former President Boris Yeltsin devalued the ruble. But those worries have eased. Now they are on a spending spree because many of them lack the sorts of goods--like refrigerators and televisions--that Americans and Western Europeans take for granted, Pantyushin says.

In a recent report, Renaissance noted the "roaring domestic economy" and pointed out that, "consumption grew by 27% in dollar terms in 2006." The investment bank predicts that the retail, consumer goods, finance and construction sectors will enjoy 40% average sales growth over the next several years. Another measure of swelling spending by Russian consumers is the growth of imports, which are rising at about 30% a year, Pantyushin notes.

Bill Browder, chief executive of Hermitage Capital Management in Moscow, also expects the consumer boom to continue. "In lots of industries, people will pay more for lots of stuff," he predicts. "There's going to continue to be a broad-based growth in areas where the average person is consuming."

Browder, who runs the largest investment firm specializing in Russia, isn't concerned about a drop in oil prices sapping the economy's growth and damping consumer confidence. "Oil prices could drop to $40 a barrel. Russians are still extremely rich," he says.



Adviser Soapbox - Lesson From Anna Nicole: Prepare An Estate Plan


Forbes.com


Adviser Soapbox
Lesson From Anna Nicole: Prepare An Estate Plan
Richard C. Milstein 04.24.07, 5:20 PM ET

In our lives, we all take control over a variety of circumstances and issues--from the mundane as to what to have for breakfast, to the most serious, our profession, and to partner or to marry or not. As professionals, rarely do we avoid making decisions and taking control, except in two areas of our lives: life- and estate-planning. It appears that we do not want to face certain realities, but we must acknowledge them and prepare for them in the same manner as we do with all other aspects of our lives.

When we avoid decisions in these planning areas, we can create great turmoil in our lives or upon death. These crucial decisions need to be made during our capacitated times so that others do not have to determine them--or debate them--after we die.

High-profile media cases, such as the recent coverage over Anna Nicole Smith's estate, cause everyone to question why these matters are in the court and in the public eye and not private decisions. They are not private because people did not make the decisions. You, we, all have control over them.

Two recent court cases out of Florida caused international press and thus caused the public to have open discussions on legal issues. The litigations involving Terri Schiavo and Anna Nicole Smith drew attention to the necessity for life- and estate-planning. These causes celebre signal the importance of addressing, while alive and of sound mind, the appropriate life-planning documents and estate planning documents to be drawn up by knowledgeable legal counsel.

The Terri Schiavo case arose out of a young woman having a catastrophic medical issues resulting in a persistent vegetative state. She had no pre-planning documentation naming a guardian, health care surrogate or a living will. If in fact she had those documents, many of the issues that were raised over the years before the courts could have been settled and resolved amicably and peacefully and in private. Her privacy was intensely invaded by her tragic medical emergency and her lack of legal documentation.

Life-Planning Documents

In every state of the U.S., there are statutory provisions authorizing each of us to make self-determination for our life events. Execute a health care surrogacy or proxy statement that authorizes a third person to make decisions on your behalf. In a majority of the states, if there is no written documentation there is a hierarchical chain of individuals who will make those medical decisions for you based upon legal relationship and kinship, usually starting with a spouse, lineal descendants, and then parents and siblings, on down the line.

Living wills are no different in concept as to a health care document, except the power is even more dramatic. Each state has its own approach toward living wills and whether we decide to be placed on heroic or extraordinary means of life support should it be required.

If, however, you are in an unmarried, unrelated relationship, you must put your wishes in writing or the law might not protect that relationship or respect the decision-making power of your partner. If your own decision about that potential situation has been put in writing by you, then a court should not have to address that determination on your behalf, or if it should have to do so, your written statement should be honored. There are other self-determination documents in many states as well.

So you have the choice: privacy or public scrutiny. You can name the individual(s) you want to make these decisions for you, or you can have the court do so with the potential of being one of the new media stars of the future. You must also recognize that the decision-maker you have named must be informed of your thoughts and desires, regarding what kind of care you want during life and to what extent heroic measures are to be used.

If you choose the wrong person or your decision-maker is not able to implement your plan, then you are faced with potential wrong care. There have been instances of litigation over the termination of life support even though there was a fully executed living will, because family declined to permit the non-family member to conclude the process since there was not a definitive declaration of wishes other than the living will form. Have the attorney be specific and define your true intent and wishes to the same detail you would indicate for your financial issues. (These sometimes we define better and in more detail, but ignore the life necessities.)

There was the famous matter involving Terri Schiavo, who needed a decision-maker among other urgent and long-term medical needs after being incapacitated. Thus a guardianship had to be created through the Court. Her husband became the guardian, appropriate under the law, but he could not make life decisions for his wife without court intervention. This created significant emotion turmoil for her husband and her family, as well as international media coverage, of what should have been a private decision.

Estate-Planning Documents

Through a variety of trusts, such as revocable living trusts, irrevocable trusts, special needs trusts, charitable trusts, among others, and a last will and testament, you can direct your wealth to whom you want. Inheritance for family, friends and charities are determined in the amount and manner you decide. Long-term payments, intergenerational devises, establishment of a charitable fund or foundation are all controlled by you and not the court or squabbling family and friends.

For example, if you undertake to enter into a revocable living trust, you transfer all of your personal interest in all assets that you own in your name or the legal title that you may own with another, such as a joint bank account or real property held as tenants in common. Once transferred you still retain ownership interest as granter of the trust that holds your property, and life seems flawless as to the assets.

However, the trust names a successor trustee who can manage your financial affairs should you become incapacitated, either briefly or extensively. Upon a determination of incapacity, by the method you set forth in the trust, it does become irrevocable if the incapacity is irreversible. There would be no need for interruption of personal financial matters with the trustee acting in your stead and on your behalf.

Although your successor continues to act in your best interest, be cautious--you need a trustee you can advise and with whom you have confidence and who will understand your needs and life style and permit that to be maintained. There is litigation over trustees not acting in the best fiduciary capacity, so selection of the correct person or institution are essential.

Additionally your revocable living trust should contain testamentary provisions that are to be carried out by your trustee in all the detail that you adequately desire. You will also need to execute a pour-over will that gives to your trust any assets that have remained in your name and have not been transferred to the trust. Thus your will that may have to be published, meaning filed with the Court for others to see, will not have any testamentary disposition. Your trust is not published and is a private document that is not circulated to anyone other than the beneficiaries. You can avoid probate and judicial intervention, and you can maintain your privacy through the trust vehicle that should contain all of your testamentary dispositions.

Your life-planning documents and your estate planning documents including your trust could address any post death issues you want to control, including final rites. With the case of Anna Nicole Smith, she was in an unmarried, unrelated relationship and did not leave specific instructions with regard to her burial wishes and unclear wishes as to her testamentary desires. If she had a writing directing her final rites, she--not the court--would have controlled her final resting place without public scrutiny that delayed the process and cost significant sums to the litigants and possibly her estate.

The issue of cremation is one that is arising more frequently as well. If you want to be cremated, in most states you need to have written documentation in advance or unanimity of your family members in line to approve the cremation before it can be implemented. Advance written authorization can take the form of a prepaid cremation or final rites plan or written directives placed in your trust or will or life-planning documents prepared by your counsel. If in an unrelated unmarried partner relationship, your partner has no legal authority to make any decisions over cremation, or about anything involving your final rites or disposition of assets unless you direct the authority properly.

Over the years in many unpublicized cases, I have represented members of families who have been in dispute over the remains of individuals through cremation, site of burial, form of final rites and other unique aspects. It is not unusual for families to fight over the authority concerning the body or cremains of the decedent. Unfortunately it is a daily occurrence, but it does take a celebrity case to bring the matter to the public eye and discussion. Litigation can be avoided by consulting with experienced counsel and advisers who will prepare the advance planning as you direct.

The simple lesson: Take the time to develop a life plan and an estate plan while you have control over the process. Otherwise others, including the courts, will make your decisions for you and your loved ones. Be cautious of the people or entities you select for these decisions so you avoid litigation over their actions as well. It is true that there are costs associated with properly preparing these legal documents, but take my word, it is a pittance compared to the costs of litigation and the potential public intrusion into your life and those that surround you. Learn your lessons well, stop avoidance and do your planning--you will prefer the outcome.

 

Eight Estate Planning Tools

Bruce D. Steiner, a tax, trusts and estates attorney in the New York City firm of Kleinberg, Kaplan, Wolff & Cohen put together this list of some of the most common tools in the estate planner's toolbox.

These are intended to provide only general information. You should consult with an attorney for specific advice based on your particular situation and objectives.

 

1. Credit Shelter Trust

If you leave your entire estate to your spouse, it will qualify for the marital deduction and you will not pay any estate tax. However, your spouse will only have one $2 million exemption. A common technique is to leave the $2 million exempt amount in a trust that will be available if the spouse needs it, but will not be included in the spouse's estate. Such a trust is called a credit shelter or bypass or family or B trust.

2. Marital Trust

Property passing to a spouse generally qualifies for the marital deduction and is not subject to estate tax. In addition, property passing to the spouse in a trust in which the spouse is entitled to all of the income for life qualifies for the marital deduction. Such a trust is called a marital or QTIP or A trust. This allows you to get the marital deduction without having to give the spouse control over the principal of the trust.

3. Trusts for Children

If you leave property to a child in trust (rather than outright) the assets will not be included in the child's estate. The assets will also be better protected against the child's spouse and potential creditors, while the child can still have a substantial degree of control. Such a trust is sometimes called a lifetime or generation-skipping trust. There may be a generation-skipping transfer tax upon the child's death or if distributions are made to a grandchild during the child's lifetime.

4. Intentionally Defective Grantor Trust (IDGT)

You can contribute property to a trust that will not be included in your estate, but for income tax purposes, you will pay tax on the trust's income as if the trust did not exist. The advantage of an IDGT is that your payment of the income tax is not treated as an additional taxable gift.

5. Qualified Personal Residence Trust

You can transfer your residence to a trust and retain the right to use it for a specified number of years. The advantage of this is that, if you survive for the term of the trust, the entire value of the residence is removed from your estate, while the taxable gift is discounted to present value for the number of years of the term, as well as for the possibility that you do not survive for the full term.

6. Grantor Retained Annuity Trust

You can contribute property to a trust and retain the right to annuity payments from the trust for a specified number of years. The annuity payments are valued based upon interest rates prescribed by the IRS based upon prevailing interest rates. If the trust assets grow at a higher rate than the assumed interest rates, the additional growth is removed from your estate, assuming you survive for the term of the trust.

7. Charitable Remainder Trust

You can contribute property to a charitable remainder trust (CRT), which will make payments to one or more persons for life or for a term of up to 20 years, after which the trust ends and the balance goes to charity. The payments must be a specified percentage of the value of the trust, at least 5%, either of the initial value of the trust (an annuity trust) or of the value of the trust recalculated annually (a unitrust). Since the trust is exempt from income tax, this allows someone with appreciated property to diversify out of the appreciated asset without current capital gains tax.

8. Charitable Lead Trust

A charitable lead trust (CLT) is the opposite of a charitable remainder trust. The trust will make annuity or unitrust payments to charity, generally for a specified number of years, after which the balance of the trust assets will pass to, or in trust to, one or more noncharitable beneficiaries. If the trust is set up so that the present value of the annuity payments is equal to the value of the property contributed to the trust, and if the trust earns more than the assumed rate, the balance of the trust at the end of the term can go to or in further trust for the donor's family free of estate or gift tax.

 

Richard C. Milstein was appointed guardian ad litem to Anna Nicole Smith's five-month-old baby Dannielynn, in the highly publicized case regarding Ms. Smith's burial. He was subsequently granted custody of Ms. Smith's remains and handled the totality of the arrangements and completion of her funeral in The Bahamas. Mr. Milstein is a shareholder in the Miami office of the law firm Akerman Senterfitt.




Adviser Q&A: Global Blue Chip Bargains

 
Forbes.com


Adviser Q&A
Global Blue Chip Bargains
John Christy, Forbes International Investment Report 04.18.07, 4:00 PM ET

Each month the Forbes International Investment Report includes a Q&A with a fund manager, analyst or another guest who we think has exceptional insight into global markets and investing. This month I spoke with David Herro, chief investment officer for international equities at Chicago-based Harris Associates. Harris manages nearly $70 billion in assets, including the Oakmark family of mutual funds. Herro's responsibilities at the firm include managing the Oakmark International Fund (OAKIX) and the Oakmark International Small Cap Fund ( OAKEX). Herro joined Harris in 1992 and has been involved in international investing for more than 20 years.

John Hill Christy: As a veteran international fund manager, you've been at this a long time. What's your advice to investors who are relatively new to global investing?

David Herro: First all, regardless of where you're investing, you have to look beyond short-term volatility when making decisions. So where does international fit? I think when you look at the size of the global economy and the opportunities available in overseas markets, people should have 25% of their equity assets in international stocks. Maybe more than that if global markets are cheap, maybe less when they're dear. But I'd say 25% is a good benchmark allocation given today's valuations. Having a larger universe to choose from greatly enhances your ability to find good values and take advantage of undervalued situations.

But we've had a few really good years now. Is it getting harder to find undervalued stocks?

Well, the imbalances we're seeing are on a company size and industry basis rather than a geographic basis. You've seen a huge wall of money move into small-cap stocks and cyclicals. Meanwhile, the stocks that have been ignored are companies that are involved in consumer products, pharmaceuticals, media and financial services.

What sort of opportunities are you finding in those sectors?

In the second half of the 1990s, the big blue-chip companies were systematically overpriced. Pharma stocks, and companies like Coca-Cola and Gillette, were trading at 30 or 40 times earnings. It was very hard to justify those valuations. But today, if we look at a company like GlaxoSmithKline, which is one of our largest holdings, it's trading at about 13 times earnings and pays a 3.5% dividend yield. And unlike some other pharmaceutical companies, it has a decent growth profile going forward, given the state of its pipeline. So one could argue that, if anything, Glaxo is better than it was four or five years ago, but it has been harshly de-rated.

The same could be said for consumer companies like Cadbury-Schweppes, Nestlé or Diageo. These have delivered good cash-flow growth and shareholder value over time, but have just been de-rated. The beauty of these stocks is that they're also very stable. Their earnings aren't going to fall off a cliff if there's some kind of shock to the global economy. I think they should be selling at premiums, not discounts to their current prices.

What do you think it will take for these stocks to break out of that de-rating process?

That's a very good question. I can't really tell you what the catalyst will be. But I will say that when there's an imbalance, the longer the imbalance persists, the more pressure there is for it to correct. Eventually the wall of money just slowly starts to move. Our view is that if we get the valuations right, there could be any number of catalysts. The important thing for us is to find the discrepancy between price and value.

What are some other names that you like?

In pharma we also like Novartis in Switzerland and Japan's Takeda Pharmaceutical. Takeda is one of the best-run companies in Japan in any industry. We also own some Sanofi-Aventis. In financial services, we're keen on the asset managers. It can be a volatile business in the short term, but it is very solid over the long run.

One of our largest holdings is UBS. It's not a pure play because it also does investment banking, but it's one of the largest asset managers in the world. UBS trades at 11 times earnings and pays a 2.5% dividend yield.

Are you doing much in emerging markets?

We did back in the wake of the Asian crisis [1997-98] when it was a very contrarian call. But I think today you're seeing the opposite. Everyone has been tripping over themselves to get into emerging markets, and there's a lot of euphoria. We're waiting for an opportunity to increase our exposure again, but we don't think it's justified at these prices. In China, for example, I think the best way to play the macroeconomic growth story is to make sure you're invested in companies that will be positively impacted by it. But we think corporate governance in China is still too opaque, and share prices are too expensive for us to be all that excited about buying Chinese companies.




Stock Of The Week: All Aboard Oracle


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Stock Of The Week
All Aboard Oracle
John Dobosz 04.18.07, 4:55 PM ET

Sam Subramanian, editor of AlphaProfit Sector Investors' Newsletter, recommends buying shares of Redwood City, Calif.-based application software company Oracle.

Founded by CEO Larry Ellison in 1977, Oracle develops, distributes and services database, middleware and application software for businesses. For the past several years, it has been on an acquisition spree, purchasing big enterprise software players like PeopleSoft and Siebel Systems.

Subramanian likes Oracle on several fronts. First off, he's impressed by the strategy of growing through acquisitions and how it is beginning to pay off.

"Oracle's strategy is to acquire companies with the intent of delivering a broader software suite," says Subramanian. It has spent more than $20 billion on software acquisitions since 2003, and announced that it is buying business performance measurement software maker Hyperion Solutions for $3.3 billion.

"This strategy is paying off as customers consolidate their IT spending with key suppliers," he says. "Oracle is gaining market share in applications and middleware."

As far as fundamentals, Oracle recently reported 25 cents a share in third-quarter earnings, beating analysts' 22 cents a share estimate. Revenue rose 27%, to $4.4 billion, with sales from new licenses also increasing 27%, to $1.4 billion.

"Out-performance was driven more by market share gains than a pick up in enterprise spending," says Subramanian. "Strength in sales of applications and middleware was notable."

For the fourth quarter, Oracle expects new software license revenue to rise between 5% and 15%, and per-share earnings to increase to 34 cents. Subramanian sees possible upside surprises on the horizon.

"Guidance for fourth-quarter earnings appears relatively conservative," he says. "The pipeline for new contracts is strong. Deals that failed to make the third-quarter deadline are expected to close during the fourth. Longer term, the Hyperion acquisition should also provide earnings upside."

In addition, earnings per share should also stand to benefit from share buybacks. Recently, Oracle's board added $4 billion to its stock buyback commitment.

Shares of Oracle closed Friday at $18.63, or 18.8 times expected 2007 earnings. The company's price-to-earnings growth (PEG) ratio is a fairly lean 1.2. Subramanian looks for the P/E multiple to expand as long as execution remains consistent and profit margins expand.

"In terms of major products, Oracle is working on Fusion, a software suite that will combine the best features of Oracle's and its acquired companies' products," he says. "Down the road, Fusion could well provide customers a compelling value proposition paving the way for strong earnings per share gains."

Subramanian notes that risks include the potential for delays in integrating acquisitions and in the launch of Fusion, as well as market share loss in the database and applications market due to competition

For investors looking for a broader play on software, Subramanian recommends Fidelity Select Software & Computer Services and iShares Goldman Sachs Software.




Guru Screen: Ben Graham Still Beats The Market

 
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Guru Screen
Ben Graham Still Beats The Market
John Reese, Validea Hot List 04.20.07, 12:00 PM ET

Among the cognoscenti of value investing, Benjamin Graham is a revered figure. The first superstar strategist on Wall Street, he is actually the father of modern securities analysis and was Warren Buffett's teacher at Columbia University. As regular readers of this column know, I believe you can be successful by consistently following the strategies of Wall Street's best investors, and Graham is the granddaddy of them all.

Though he died in 1976, his books are still in print, and his investment philosophy is still widely studied. Among those who follow my guru strategy approach to investing, he is also held in high regard. Currently, out of the dozen or so strategies I follow, the one that I base on Graham's writings comes in No. 2 in terms of total return.

Since I've been tracking the guru strategies starting in July 2003, the Graham strategy has provided a 177.2% return. That compares with a 46.8% return from the S&P 500 during the same time period. Keep in mind that this is not backdating or theorizing. This impressive return is based on nearly four years of applying the Graham strategy's discipline to the market.

Graham is the classic value investor. He sought out companies that were performing well and operated in basic businesses--nothing too esoteric (hence his disciple Buffett's tendency to steer clear of technology and other types of businesses that he says he doesn't understand). In addition, to improve his chances of making money, Graham would buy stocks from such companies only if they were trading at a discount to what he thought they should be.

Make no mistake, the Graham strategy is a highly selective one, and some investors and analysts argue that because The Intelligent Investor, Graham's book on which I base the methodology, was published in 1949, the exact approach is too rigorous and outdated. With a return that's nearly triple that of the market over the last four years, I beg to differ.

The Graham strategy wants to see earnings per share grow at least 30% over 10 years. But it doesn't just look at the first and last year's EPS. It averages the earnings of the first three years of the 10-year period and then averages the last three years of that same 10-year period.

Likewise, when looking at the price-to-earnings ratio, Graham uses the average EPS of the last three years, not just the most recent year. By using the average EPS over three years and not just the common one year, Graham cleverly overcomes the distortion when the EPS is unusually high, low or even negative in one of the comparison years. This is particularly helpful with cyclical companies.

Because of its superb record, and the strategy's ability to find deep value stocks, I want to present a few ideas that the Graham screen recently uncovered.

Jakks Pacific: This toy manufacturer has a strong current ratio of 2.64 (meaning that it has a lot of liquid assets relative to the size of its debt), has had consistent and hefty (404%) EPS growth over the past 10 years, has a modest (13.10) price-to-earnings ratio and a reasonable price-to-book ratio of 1.17. When multiplying the P/E by price-to-book ratios, the number cannot exceed 22; in Jakks' case, it comes to 15.33. Very nice.

Encore Wire: A manufacturer of copper electrical building wire and cable, Encore has an impressive current ratio of 9.98. The company's long-term debt is $99 million, less than a third of its net current assets of $333.9 million. Over the past five years, EPS has consistently been positive, and over the past 10 years, it has grown an impressive 342.6%. The stock has a P/E of only 9.0 (using the three-year average), while the P/B ratio is 1.78. Multiplying the P/E and P/B ratios comes to 16, well below the 22 maximum allowed.

Posco: According to Morningstar, South Korea-based Posco is the third-largest steel maker in the world. It is a favorite of the Graham strategy because its current ratio is 2.41, long-term debt is but 35% of net current assets, the P/E ratio is 2.4, the P/B is 1.69 and multiplying the P/E with the P/B produces the remarkably low figure of 4.06.

Muellar Industries: Muellar manufactures metal and plastic products used in air conditioning, plumbing, heating, machinery and automobiles. Its current ratio is an impressive 3.04, its 10-year EPS growth has been 69.3%, EPS has been positive in each of the past five years and its P/E ratio is 10.7, while its P/B ratio is 1.92. Multiplying the P/E and P/B comes to 20.54, just below the 22 maximum allowed by the strategy.

Novamerican Steel: Canadian-based Novamerican manufactures steel and aluminum. Its current ratio is a high and impressive 3.36. Its long-term debt is only $2.5 million, while its net current assets are $227.5 million--net current assets are a whopping 91 times long-term debt. In addition, EPS has grown 363.9% during the past 10 years. The P/E ratio is 12.83, while the P/B is 1.58. When combined, they come to 20.27.

These are five companies that are performing well financially, while having stock prices that are modest, given the companies' performance. The Graham strategy is itself performing well. I would say the prospects for all of these companies' stocks appear quite good.

John P. Reese is founder and CEO of Validea.com and Validea Capital Management. He is also co-author of The Market Gurus: Stock Investing Strategies You Can Use From Wall Street's Best. Click here for more of Reese's insights and analysis, and to learn about subscribing to the Validea Hot List. At the time of publication, John Reese and his clients were long on Jakks Pacific, Encore Wire, Posco and Muellar Industries.




Healthy Returns: Last Healthy Hospital Standing


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Healthy Returns
Last Healthy Hospital Standing
David Whelan 04.21.07, 1:00 AM ET

It's getting hard to pick stocks in the hospital industry. There are only five sizable publicly traded hospitals left, after two of the biggest said "adios" to the public markets.

First HCA went private in a $33 billion deal led by Kohlberg Kravis Roberts. Then Triad Hospitals, an old HCA spin-off, disappeared into a $7 billion cloud of smoke after shunning a private equity bid for a richer but controversial counterbid from rural hospital operator Community Health. Tenet is a shadow of its former self after repeated run-ins with regulators and prosecutors. It could be a future target--if it can locate a buyer with nerves of steel. Lifepoint has a small, steady business running rural hospitals. Not much buyout action there.

Hospitals are the perfect buyout targets because they thr