Author: admin

  • DIY DVD-R Spectroscope – Looking at lights with a camera

    Over the last couple of years, I have had the fortune and curse of shooting with a lot of different lighting gear, and in a range of situations for both video and still photography. This range of experiences has improved my instinct for the quality of light in front of me. I have used everything from broadcast, tungsten lighting and ultra high-end strobes, to highly touted LED light panels and off camera flash kits. I’ve shot video and stills in churches with stain-glass filtered light, in dark back rooms, and in all manner of mixed light. It’s been a great education, and has presented an enjoyable set of challenges for me to solve.

    During all this shooting, I started getting curious about why all these lights are so challenging to master. They all seem to have their own quirks and problems, but in general, light behaves the same way no mater where it is, or where it is coming from. Strangely, many photographers become jaded toward one type of light or another, though. Why, I wonder? Young artist often claim to only shoot with “natural” light. One local TV cameraman I talked to swore off any sort of LED lighting as “too green.” Another expert wrote off one brand of strobes, because their trigger system is “crap.” I started thinking and paying attention.

    I’ve had my share of fouled up footage and lost moments, but I can’t say I’ve become all that passionate one way or the other about any particular type of lighting. Each lighting system/source is meant for a particular type of job and provides its own quality. Since I don’t focus on one type of shooting, I guess I just try to adapt to what I have in front of me. Often, I manage to get great light even without that one perfectly designed light for the job. That is the part of photography I love.

    Thinking about how much jaded information is out there, and all the bottled up expertise no one shares, I started to play around with my own ideas on lighting to see if I could develop a better, simpler approach toward lighting technology. I decided to see if I could adapt some non-photographic LEDs and lighting setups into something predictable for the camera. (Here is a video from one of my first experiments.) It raised more questions than solved problems.

    There are a few variables I consider in lighting sources after the choice between continuous or strobe (for obvious reasons):

    Is it affordable?

    Since I don’t own a studio, nor shoot studio style work more than a few times a year, I can’t justify buying ProFoto’s or Arri’s for many thousands of dollars. I need tools that will pay off in low numbers of shoots.

    Is is portable?

    Again, I don’t own a studio, so any equipment I own needs to be tucked away, and portable enough for me to setup shop in a living or conference room. In addition, if it won’t be plugged in, I need it to run on small batteries.

    Is is controllable?

    This point is a little more broad, but lights need to be flexible in terms of modification, intensity, and placement. A flash kit does me wonders in small rooms using a couple of umbrellas and maybe a gel. But, for example, if I shoot formals at a wedding with thirty people, I’m going to need some mono-lights or a pack of some sort to light up a big area. That’s when I lug in my big cases, and/or rent a professional light pack and kit.

    Likewise if I am doing an interview, I can get away with plugging in some LED or other bulb type “hotlights,” then bouncing the light around with modifiers. If, on the other hand, I needed to light a whole set in detail, I would need something bigger like a big set of HMI lights. That situation hasn’t come up for me, (since I don’t shoot music videos, yet) but I have had a chance to use that sort of setup. With digital control boards, massive power needs, and truck loads of gear, that sort of setup enters a whole other ball game. I am glad to have been able to shoot a bit in a broadcast studio, but those situations remain out of my league for the present, nor really capture my interest.

    My experimental follow up

    After utilizing some LED spot-lights as modifiable, continuous lighting for interviews, and quick video productions, I tried to answer the question of how a camera sees the color of these lights. I looked up how to build a simple spectroscope out of a DVD disc, and started looking around. By no means is what I present here scientific, or even remotely accurate, but it does demonstrate the variations in light colors.

    Here are the spectrographs as my camera saw them:

    CFLTypical CFL

    sunlightSunlight bouncing off of a white card

    tungstenGlassFrosted Tungston Bulb Through Frosted Glass

    normalLEDWarm Philips LED Bulb

    fullSpecLED“Daylight” LED Floodlight

    flashFlash

    Each image shows the actual image at bottom, and the channel histogram on top. The right side of the histogram shows the more intense light, the left is less intense. The peaks demonstrate color spread (e.g. a sharp blue peak on the right side demonstrates a lot of pure blue light in the image.). I shot these with my Canon SLR pointed at the DVD disc tilted at 60 degrees, and light passing through a sixteenth of an inch slit. To process them, I fixed all images at a temperature shift of 7000K which is minus a lot of blue, and a green/magenta shift of 70/150 which is 25% toward magenta. I left the camera raw calibration at Adobe Standard, which is wrong for shooting, but I figured would work as a benchmark as long as it was consistent. Finally, I set all color and contrast adjustments to their zero/defaults and only adjusted the “exposure” enough to fill the channel histogram to the range offered by the software.

    I think these images are informative about two things:

    1. An SLR sensor seems to favor green over what the eye sees. I saw much more red and purple in the spectrum when I looked through the spectroscope. The camera always captured the most green.
    2. The quality of light coming from various light sources isn’t as shifted or complicated as I might have guessed. The only light source that shows a clear split spectrum was the CFL.

    Looking at the histograms, it is hard to know how balanced each light sources is, but it is clear that the flash is very close to the sunlight spectrum, and most of the others aren’t too bad, either. I think I would only be concerned with a light like the CFL, which is missing all sorts of colors, and a “warm” type light which is missing a lot of blue.

    My goal with this wasn’t to capture a raw spectrum from each light source, but more-or-less get a sense of how the light might get to the camera. I did things like point the spectroscope through the glass in light fixtures, and leave windows open, and other lights on. In the case of the sun, I bounced the light off a white card, since direct sunlight entering a camera is rare. Also, the spectroscope-camera combination seems to favor greens heavily (which matches the technical descriptions from manufactures). To my eye, as opposed to the image form the camera, each spectrum was subtle and contained a lot of differences in the red end and the blue end. This shows how heavily digital cameras process the light that hits the sensor. I, as a photographer, imagined that I was getting mostly what I saw through the view finder, but the reality is digital images are not very close to what I see with my eyes (a quick discussion of the topic). Post-processing, then becomes that much more important to get all those color perceptions back. Having an adequate light source is only the first step.

    I think what I have learned is that most lighting setups work OK considering how the camera is getting color out of a scene. When I notice that something is off in a light’s quality, it is probably so far shifted, the camera won’t be able to compensate for it. Those situations cause problems for photographers. Daylight bulbs seem to give my cameras, at least, enough color information to create good balanced images and videos. If I can see a color shift, particularly in the greens and blues, it is probably time to find a different light. That’s good info to have.

    I’ve gained a little more understanding of human-made light with this experiment. That is important in photography. It is a technical craft, that when controlled and mastered opens up doors to artistry and expression. NOt getting all the tools working to their fullest will hinder that goal. It also gives me some direction in my cheap DIY lighting explorations. I like that.

  • Little House Viozinho – Tasting

    glassOfViovinho
    After months of trying not to think about my wine, which was easy, really, because I have been so busy, I just couldn’t wait any longer. I took a bottle over to Sarah’s house (Of Eat Grow Think) and we drank it over a great home cooked meal.

    It was really good, though, as Sarah pointed out, it did have some yeast flavors to it. Take it or leave it, the yeast wasn’t too strong, nor detracted from the rest of the wine. As I understand it, letting the wine sit on the lees early on is a stylistic choice often pursued outside of France. Overall the wine really reminded me of a rough Burgundy style wine. Some of the choices I made early on paid off. For example I knew I wasn’t going to age it in oak (at a couple of gallons, it just wasn’t possible) so I crushed the grapes with some of the stems to add in some acid that the wine would need. Also, since I was making such a small amount, I knew the wine wasn’t going to mature in “bulk”, so I only racked it once, kept it nice and sealed up, and then let it sit on the lees. All in hopes of flushing out the flavors quickly and protecting it from oxygen.

    The results was a very buttery complete wine. Luckily, all the malic acid I picked up from the stems went to lactic acid thorough malolactic fermentation. It was lucky because I didn’t induce it, occurring naturally. The tannic acid also held up along with some good berry notes and lots of floral aroma.

    I got totally lucky, you might say, but that is how it happens at home. If I were to try this again exactly the same way, it would turn out totally different. All-in-all, I am absolutely stoked to enjoy a few bottles of Little House Viozinho, knowing I made it from scratch, and because it is so drinkbale. Cheers!

  • My first VIntage – Little House Viozinho

    I know its pretentious to name the first and only five bottles of my ultra-micro-batch wine, particularly when I’m not releasing it to anyone, nor is it likely to be good, but I am doing it anyway. “Vintage” also assumes some sort of tradition or wine knowledge where I have control of the process beyond smashing grapes, adding yeast and putting it in bottles. I’m naming the experiment, though, because wine is basically about pretention these days, no?

    During all these long months with my wine sitting on lees, and my laziness to rack it, I read The Judgment of Paris, by George M. Taber. It is a good book that describes the wine industry, with all the players invovled in the 1976 Paris wine tasting, where California wines, for the first time, were heald up to French wines and met there match. The event was controversial then, and now. There is even a movie about it to, but it tells the story quite differently. Taber was the only journalist there, and the book he has written is filled with all the back stories and consequences of the Paris tasting, as only a “Time Magazine” journalist could tell it.

    I started reading the book while enroute over the Atlantic. It was my first time traveling to Europe, a trip that included time in Spain, France, and Germany, and included three nights in Paris. My good freind Sarah Chavis, my partner in crime with the Eat Grow Think podcast suggested the book (we will be talking about in a future podcast.) There was a lot in the book I hadn’t known, and there were tons of moments where I would tell myself, “Oh, that’s where that name comes from,” or “Oh, I’ve seen wine from that winery on the top shelf way out of my reach. Now, I know the back story.” My trip had me driving through Bordeaux, and visiting wine Caves (only a few), so it was super cool to be getting the full experience from multiple sides of the historic wine tasting of 1976.

    I grew up in California, and still live near many of the wineries in the book, and from the tasting. Our local markets, the ones with good wine selections, actually have products from many of the famous California wineries that came into prominence back in the seventies. A couple of names even rang some bells, because I’ve met their children/grandchildren, or seen buildings named after them at UC Davis, or various other northern California institutions.

    So much of what was in that book, not only lined up with my experiences on my very recent trip to Europe, but also growing up near Napa Valley and the Santa Cruz mountains. It touched on the history I have been reading about of my city and neighborhood, and it kindled my passions and hobbies of growing, eating and fermenting foods and drink.

    I was inspired to go down and check on my wine from last fall, and finally put it into bottles. I checked it first, thinking it would be vinigar. It was dark and tawny, and I was convinced it was spoiled. To my surprise, it still tasted like wine, though it was a little rough. In fact it was pretty much exactly how I made it, strong and acidy, and I would consider it very drinkable. It is still very young, for any sort of wine, and even more so for I wine with so much acid in it (I crushed it down to seads and stems, including a lot of the juice that would be thrown out in a winery, since I had so few grapes to work with.) Even so, It smelled wonderful; my wife agreed, which says a lot considering she smells a million times better than I do. It also had good mouth feel. Some of that acid was buttery, and coated the mouth. It had strong fruit notes with a hint of suger left, but lasted long and finished sharp. All that gives me hope that it might age well for the next year or two.

    Now, I am excited about growing grapes and making wine in addition to drinking and exploring the amazing wineries nearby. My wine was an experiment at first, but now it means something else. It means that adding some knowledge and hands on experience could lead me to some fun new food and drink vistas. The fun of connecting to history, experiencing new tastes and smells, and learning about my place is also rewarding. I am eager to keep delving deeper into this world. Now, I just gotta figure out where to get more grapes, and plan out some trips to the local wineries.

  • A good Pair of Hand Shears

    Rieser Shears

    My family and I almost always go to the De Anza flea market each month. We usually don’t buy anything, but there is always lots of great stuff to look at, and occasionally we do find things (My son always finds a carito, though.)

    Over the summer, I happened to stumble upon this pair of hand shears for the garden. They felt really good in my hand and were nice and solid. Other pairs I have had were not expensive, had plastic parts, and eventually broke after lots of frustration. This pair had a dull edge, and a little rust, but I figured they would be an improvement; probably just ending up as a set of placeholders until I went out and bought a “real” pair of shears. Each part of the shears was steel, and they fit my big hands, so I figured I couldn’t go wrong spending, maybe, ten bucks on them.

    I asked the guy “how much?” He looked at the rusty shears and gave me back, “three dolars,” as if he was asking too much. I gladly agreed to the price.

    If you have pruned trees before, you know that anything but the highest quality shears will make your hand sore, and mangle any branch you try to cut. Even if you can keep them sharp, they usually are just adequate. Good shears that hold an edge, and stay nice and tight are both hard to come by, and quite expensive. I have never invested time and money in a good pair, but they are something I wanted and needed.

    Fast forward six months: After another day of pruning in a long pruning season, for some reason, I brought in my shears and laid them on my desk, instead of wiping them and sticking them in the basement. Having a pair of sharp shears in front of you, is enough distraction for anyone. I looked them over carefully. I played with them. And eventually, I Googled the name stamped on the side to see what I could find. Nothing.

    I thought, “Weird. Usually every make has some sort of history.” So I looked a little harder and finally found a reference in a digitized orchard book called “Pruning the Apple Orchard.”

    Here are a couple excerpts:
    Screen Shot 2013-02-07 at 9.25.42 PM

    Screen Shot 2013-02-07 at 9.25.20 PM

    It was printed in 1905!

    So after a long season of pruning, I have discovered that my go-to shears, and best pair I have ever owned, are actually 108 years old, and were at one time the highest quality shears made. After a good cleaning and sharpening in the Fall, they have stayed sharp, and served me well. They pinched me a few times, but, now, they function as an extension of my hand; a great tool.

    It may sound odd to non-gardeners, but these shears make me really happy. I love them. They are my little treasure, and knowing their history only adds to their value for me. They may be worth some money, or maybe not, but they have become a cherished tool I wouldn’t sell. What a great find.

  • Avocado Picking


    Here are some pics from my wife, taken wile I was picking the first wave of Fuerte avocados off the tree. I didn’t even have to move the ladder to get 20 pounds worth. For reference, I am on a ten foot ladder with a twenty foot picker, and in this position could only go halfway up the tree. It gets dicey trying to get the ones on top. I stand on the second to top rung of the ladder in full extension with picker, which weighs 20-30 pounds on its own, completely vertical over my head. It usually takes a few weeks to warm up each year, but I’m getting pretty good at it.

    So for those who would like to gorge on this bounty, you either come over for a lesson in picking them, or I get an fruit swap IOU for some other crop/service you can provide. Just like in the old days, a neighborly exchange. Deal?

  • Bumper Avocado Crop


    Last year was a weird weather year around here. If you live in Califa you may have noticed it, too. Everything seemed to run about a month behind, and was fairly mild. My apples didn’t like it, nor my tomatoes. My grapes, plums, oranges, and nisperos, all loved the extra month of mild weather, and gave us bumper crops. Apparently the Avocados liked the weather, too, but because they are on a long growth cycle, we haven’t reaped the benefits until this year.

    They flower in May and set fruit in June for a crop the following Spring, so last year’s good growing weather has lead to a huge crop this Spring. It’s the biggest I have ever seen on the tree, and the first year we moved in was a pretty big year. When left to grow unchecked, they will go into a two year cycle, with on and off years. Many fruit trees and vines do that actually. That is why it is always best to prune trees back a little each year, so that the plant’s energy is more balanced year to year.

    Two summers ago we had the avocado tree heavily pruned, so our neighbors wouldn’t get knocked out by falling one pound avocados (I couldn’t reach over the fence that far with the picker to get them off the tree.) So last year we had a tiny crop due to the fact that we pruned off most of the fruit. The result was that it spend most of the great long growing season storing up energy to send into the fruit this year.

    I think the bees were a little mixed up last Spring too. Since many of the flowering trees came late, I think the avocados got a lot more attention, which set a lot more fruit.

    The question, now, is what are we going to do with so many avocados? Guacamole party anyone?

  • An interesting Phone call


    I just sold my sister-in-law’s camera on EBay yesterday, and today I got an interesting phone call about it.

    Since I am a photographer, my sister-in-law figured I would be able to describe the camera and answer questions better, and hence sell it for more. If you have sold stuff on the that auction site, you know it is fairly anonymous, and can be a little less than up-and-up at times. People are trying to scam each other all the time, and con artists contact sellers outside the framework of the website to try to pull one over on anyone who isn’t careful.

    So, as the process of EBay dictates, I printed up a label and packed up the camera this morning. Around 1pm, I got a call from a 540 area code number, but missed it. I get calls like this all the time from all over the country, because my number is listed for my business. What I usually don’t get is a voicemail. Most solicitors don’t bother leaving a message. This call resulted in two voicemails, somehow. I listened to them.

    The first one was the voice of a man talking very slowly, rambling on a bit. He never quite came to the point, except that he was the one that had purchased the camera and wanted to ask me a question about it. His message ran over time, and cut off before there was any more info. The second voice message was clear, though. His name was Jim Crable, and he wanted me to call him back. He sounded fairly old, so something told me to call back, even though I had no idea how he got my number. The whole time I was dialing I was thinking how strange it was to ask questions about an EBay transaction after the purchase, and over the phone.

    A few rings passed, and I started to really wonder why I was doing this. Before making the call, I was about to leave with my son to the Tech Museum, so it made even less sense to call when I did. When he picked up, clearly he was happy I had called back. He told me he couldn’t find the info about the camera on EBay anymore, and that he “wasn’t too good at this computer stuff.” He wanted to know what type of lenses came with it, and if I thought they might work for his project.

    It turns out James, “Jim” Crable is an award winning artist in Virginia who is in his 70’s, and who has taught and had shows all over the country and world. He gave me the whole history of how he had been a painter, and gone to some great art schools, but it wasn’t until the 80’s that he discovered the power of photography in his work. He’s had solo shows, and received major awards from museums stretching as far afield as the San Jose Museum of Art to the Virginia Museum of art, and in galleries form Southern California to New York.

    He gave me his website address (http://JamesCrable.com,) I mentioned I was a photographer who just got an MFA, so he asked me if I had a website. I gave him my web address.

    Twenty minutes later, it felt like we had networked pretty well, understanding where each artist came from and what we were interested in, and what our work was about. We both shared an interest in building images and piecing together composites. I mentioned my GigaTimo Project to him, and he liked that I was doing original work.

    Sometimes life gives us weird situations like this, where we just have to play it out. I listened to my gut and called back, and in return I got a fascinating conversation with a stranger about something I love, and that was exactly what I needed. Thanks universe for that one. Jim Crable is a neat guy, and I am glad I got a chance to talk to him.

  • Will Power and Decision Fatigue


    Willpower and I have had an interesting relationship over the years. We haven’t exactly been antagonistic, but our relationship has been misunderstood at best.

    I’ve been no more or less capable of working hard, or resisting temptation than anyone else, but Willpower and I have chosen to enter a different sort of dance. One that moves toward a different set of priorities. Growing up playing first person shooter games, where life and energy are measured by a colored meter in the corner, I developed the notion that Willpower was just something that I used up, and restarted each day. I never gave it much thought.

    Thinking of Willpower as a form of stored energy hasn’t been a shared belief among people in my life, though. As I grew up, I began to realize that most people think of Willpower as a character trait. I learned that judgements about discipline, productivity, and work ethic were judgements of a person’s worth. In a society that values those things, not showing them can create lasting problems.

    Most people learn these lessons about character as they grow through adolescence. The lessons are in part how social values are transfered, but they are also personal markers to be carried around. For example, as a teenager I was told that due of my lack of discipline I was unlikely to do well in college, and therefore had little chance of going on to grad school (Grad school is a big deal in my extended family.) I had all the support in the world from my parents, but hearing that leveling commet stayed with me through much of my ife. It became a nagging voice, and part of my sense of “other”, later affecting many of my decisions in school and career.

    More recently, I’ve been judged about how and what I eat. Obviously, eating too much, or drinking that beer is a sign of “no willpower,” right? Never a sign of being tired, or just hungry. As much as I want to think I have a thick skin, these judgements by friends and family wear on me. They are comments on my character, and play out in my head every time I reach down for another bite.

    I never thought about willpower as an energy to be used consciously, so what if all this is about how I use my willpower instead of who I am? If I think about it a little differently, these judgements I face may just be a consequence of my choices, not attacks on my character. Since many of my choices aren’t based on typical social values, maybe those judgers just don’t notice the quiet successes I have while using Willpower in other areas.

    Last year, I read this article, Do You Suffer From Decision Fatigue? It made a hell of a lot of sense to me. As I read it over, and followed links, I started understanding my life and the decisions I have made in a new way.

    (I need to pause here to tell you that you absolutely need to read that article. It explains daily life and fatigue in an eye-opening way; at least for me it did. The article doesn’t provide methods to make better decisions, but it provides insight on where things go wrong in our decision making.)

    I’m actually not a weak person, or lazy, and I have incredible willpower, thank you very much. Obviously, I fall victim to the fatigue described in the article like everyone else. I get tired and hungry, and my strength to make good decisions isn’t infinite, but when I consider how I want to live and the things I deal with, I would say I do pretty well. This might seem obnoxious, but I am proud of some of the tings I have been trying to do lately:

    1. Write an honest blog, when there is nothing in it for me.
    2. Maintain a vegetarian diet in a meat lover’s world.
    3. Get my weight down, and be athletic.
    4. Stave off diabetes.
    5. Be my own boss.
    6. Run a tight financial and parental ship.
    7. Be an artist and use my MFA to add something to the world.

    If you think about putting those things together and how out of control they could become, you will understand the relationship I have with Willpower. For example, pre-diabetes leads to cravings for food and sugar, and causes energy swings all day long. Adding vegetarianism on top cuts out a great hunger control, meat (the article even mentions protein in this way,) so eating isn’t a three-time a day coice. It’s all day long, every day.

    My guess is that most of you, readers, face the same craziness and your own struggles, so let me make the subtle distinction that my point isn’t about the amount of, or how hard I work. I am sure that in relative terms, I don’t work all that much or all that hard. My point is about all the decisions I face. I make decisions and prioritize about everything in my life every minute of my day. Doing it all is a tough proposition.

    Ok, enough of that, so here’s a story: When I sat down last spring at a family gathering it was the first time a few of my family members knew of my becoming a vegetarian. I had grown up as the one who went back for seconds, thirds, and fourths, and ate the giant turkey leg at Thanksgiving for dessert. I was known for not having much self-control when it came to food. So, here I was sitting down as a vegetarian. A few in my family didn’t understand the change.

    As a typical result, there some issues at that meal. The first of which was bringing up my choice to be a vegetarian (even if it was brought up as a note of pride by my wife, it was not a good idea.) At that point, not only was I dealing with a limited range of vegetarian foods, (I was hungry) but then I had to engage in THAT conversation. It was not as pleasant meal, and was nothing like the fun family meals I remember from my youth.

    The silver lining was that there was someone there, a guest from a different country, who had seen what I had to deal with. After dinner, she quietly told me that she thought I had been very strong for not just being a vegetarian, but to also defend it, and deal with the fatigue it caused. She had seen the sort of trouble I had with the meal, and was nice enough to recognize it.

    As I go through life, I suck up many, many of those sorts of stresses, and it often takes a clear sweet voice from outside to make me realize how draining my “pleasant” activities really are.

    This is a typical situation for people trying to “do things,” and I know I am not some hero for it. Again I’ve always thought I’ve been average in that way, but I choose to carry a different load of stresses than most. Trying to be responsible to the environment, society, family, and self is a draining burden. I am often not capable of it, and most days I am left drained. It is on those days that I get sucked in by simple vices like too much internet and sweets. It is also an unrewarding, and often lonely attempt at life. Choosing not to go with the flow, or compartmentalizing out misguided behavior (as in working an unethical job, or partying like a wildman when away from home,) is a constant source of challenge, even when its not seen or felt.

    There are self-control boosting activities that I have learned of though, and the article talks about them a bit. Sugar being the first and foremost of them. Most people learn to hate sugar, because it is the essence of lost control. That candy bar at the checkout register is the final test of character isn’t it? No, actually its just a sign of your willpower being low. I’m not saying indulge in a crappy candy bar every time you go to the store, but when you do, it does not have anything to do with your character. Neither is a cookie between meals, or cussing in front of “proper” company, or being caught checking out an attractive person. None of it is a sin, nor, as I have said, nor does it reflect on you as a person.

    Obviously, there are social and personal consequences to indulging, but usually they are fairly minor, so why should the psychological damage last and accumulate for so long? Breaking down that candy bar decision in the store, even if you ate one every time you were at the market, say 3 times a week, you would only be adding 180 calories a day to your diet; equivalent to a cup of juice, or a slice of toast. To put it into perspective, it takes 3500 calories over what you use up in daily activity to gain a pound of weight. So if you ate those candy bars you would add a pound only about every month. The issue with the candy bar, is that most people drain so much Willpower trying to overcome the urge they become even more susceptible to poor decisions later on. It becomes the slippery slope as it were.

    Instead of being harsh on yourself for picking up that chocolate bar, go ahead and eat it, then use the added willpower it gives you to put the bag of chips or cookies in your shopping cart back and not bring them home. Then start setting up plans to shop when you’re not tired or hungry. Like on the weekend after breakfast. It works wonders for me.

    I know, that whole crazy life thing is had to shake, but the correlation travels in two ways. Make better decisions, and life gets less crazy. Make a calmer life and you’ll make better decisions.

    I’m always snacking on oranges and berries and apples. I LOVE fresh apples. And in this, I’ve used my urge for sugar to my advantage. Unfortunately, my blood sugar levels stay high, so I need to stay active to avoid the crash from eating all the fruit, but it also keeps my willpower high so I can stay active… thus letting me do what I need to do. By addressing the constant drain of energy as it is happening, I can avoid the situation where I want to grab that candy bar (at least in theory anyway.) Eating fruit and staying active work together to give me a power boost in what I can accomplish both mentally and physically.

    The next control booster, which is hard to maintain, but very effective, is to be with people who love me. When I don’t have to worry about what I am saying or the weird things I am doing, I conserve a lot of willpower. This is a big reason why married people live longer, and why single people have a harder time accomplishing their “willpower” type goals, like losing weight. There is a lot to be said about social support. Social pressure, like finances and ethics take a huge toll on our ability to control ourselves. They are a strange quirk of being advanced, self-aware creatures. Our very complex nature is what causes us to weaken back into less evolved animals in teh willpower game.

    I have found that financial, social and health stuggles almost always go hand-in-hand. They don’t have to do with discipline or laziness and personal character, as so many people believe. They are correlated, and self reinforcing. Problems beget problems, and unless adressed en-masse they are very difficult to overcome regardless of strength of will or discipline.

    For example, when you exercise regularly you need discipline to keep it going, but it also provides a boost in willpower, because it gives your body a better way to control your sugar and stress. It is a cleansing way to release stress, and provides a break from decision making. Exercise is like a stress and decision making buffer, particularly when it is a form of natural, outdoor exercise. The correlation again travels in both directions depending on how the task is approached.

    A financial budget works to same way. When you can maintain a long term financial situation, smaller shopping choices are less draining and the financial buffer eases stress and decision fatigue. WHen you are in a position to save money, spending money within a budget gets easier.

    I guess the point for me is that I monitor my energy, and I make sure to either work towards boosting it, or using what I have in the best way possible. Food, sleep, socializing, money, work, exercise are all related, and play a roll in how our willpower works for or against our best interest. Using it in one area of life does indeed affect how much we have in other parts of our lives. So the next time you are judging someone, or more likely judging yourself based on how lazy or weak they look/you feel, or in control they/you seem, try to imagine what the rest of the day has looked like. Often you will realize that a candy bar at the checkout register might actually be in order and deserved.

  • Pre-Diabetes Weight-Loss Study Follow Up

    Way back in the Spring I wrote a series of posts about vegetarianism, and my eating habits in general. In them I mentioned how I was part of a medical study called E-LITE that tracked risk factors for Diabetes, and other related lifestyle risk factors. Dr. Ma finally published the results.

    The original abstract is here: http://www-ncbi-nlm-nih-gov.laneproxy.stanford.edu/pubmed/23229846, but you need access to the database to read it. Instead there is an article in Time about it here: Diet Strategies Show Promise in Lowering Risk of Diabetes (also here: Diet strategies show promise in lowering diabetes risk)

    In essence, the study showed that there are good ways to get people to exercise and eat right other than geting expensive personal coaching, and they work pretty well. The group I belonged to in the study used videos, emails, and online tracking tools, along with some in-person training to help us stay on course toward losing weight and getting our blood tests in order. The training provided a goal for the program, and basic set of tools.

    The trick for me seemed to be that I was responsible to someone for keeping up with my weight-loss efforts. I more-or-less knew what to do, but being given clear tools and procedures, plus expert advise on how to count calories and track my activity took the decision of which guru to listen to out of the equation. Once I masted the techniques for eating properly and staying active, I sought out more tools, like phone apps, exercise software, and more in depth info on food chemistry. The basic foundation was still the same though.

    Having to check in and give blood every 3 months made my commitment real, and a fixture in my life. There was no convincing myself I was in good medical shape if my blood sugar came in high, or my cholesterol was off. There was a lot of power in the notion that this effort was about something other than the rolls of fat on my belly; many of which I still have despite much better blood test values.

    The institutional nature of the program seemed to help keep my effort focused on numbers. Food and weight are so emotionally charged, but when a medical institution tracks you without passing judgement, it is easier to get out from all those issues that revolve around self-esteem and being “healthy”. I’ve never been comfortable taking off my shirt in front of people, because of the “other”‘s judgement I feel, but the study technicians that measured my waist size every visit put that discomfort at ease. I knew they were seeing everyone come down in weight, and that they would be keenly aware of the disconnect between weight and health. I knew I was getting healthier (my blood tests were getting better, anyway,) so I felt better about the rolls on my gut. They also seemed to have been trained, or were genuinely very gentile about being pleasant and encouraging about the whole process.

    Through the whole study there was a good combination of humanity existing within a large anonymous institution that worked really well. Beyond the health and medical basis of this study, it was in fact a study of how an institution can relate to people as individuals and encourage them/us en masse to do the better and harder work of getting healthy in our lives. I think it serves as a model for any institution that needs to change people’s behavior, yet doesn’t have endless resources. Make people feel like there is someone at the other end of the needle, chart, and monitor, and the heavy lifting becomes a team effort instead of yet another chore on our list of life’s burdens. We all benefit when we all are in it with each other.

  • The “No” foods…


    For starters I don’t rule out any food because of its nutrient makeup. It’s like saying I won’t look at a painting, because it has pink in it, and pink is not a good color. It’s absurd. “Non fat,” “No sugar,” “low cholesterol,” and other such “No” foods are just as absurd. (Like I said, though, I should be nuanced and relaxed in my choices. There are exceptions to the “no’s”, but I’ll get into that in a bit.) Our bodies are designed to function best on a whole range of foods that contain all those “no” things. In fact, we need all those things, and in large amounts for a normal active body. There is good reason why we enjoy fat, sugar, and salt after all.

    There are differences between foods, though, don’t get me wrong. When food is “designed” to hit pleasure centers, instead of being grown, prepared and cooked, it is probably overloaded with fat, sugar, or salt, and probably all three. When that happens, we then have to start thinking about where those nutrients are coming from, and how they ended up in our food. Unfortunately, the gift of food science that saved so many people a hundred years ago has now become the basis for a historically new food manufacturing industry.

    When “fast” food (my name for anything that comes from a food scientist instead of a farmer then chef,) is developed, it is pieced together from individual nutrients. The manufacturers have broken all the bonds between compounds that make them food, so they can manipulate them into some product that satisfies a person’s emotional state, and not act as food. Fast food is about triggering satiation and pleasure, not about the whole experience of eating food.

    The “no’s” that I avoid are actually the nutrient ingredients of manufactured products; things like high-fructose corn syrup, hydrogenated oils, sodium benzoate, etc. Those ingredients tell me that the item in hand is not, in fact, food in the natural sense. It may satisfy my desire for food, but it won’t provide my body with all the effects and benefits of food.

    When all the “no’s” come in the form of actual food, they will always carry with them a rich variety of compounds, both in the form of vitamins and minerals, and a whole host of other compounds we don’t know much about. First, all that food interacts with our saliva, releasing aromas and flavors that can’t be reproduced by nutritional substance manufacturers. Then food provides a sensation of substance we relate to texture and fullness, and we feel it all the way down to the stomach. During digestion, all those compounds set off a chain of events that are so complex that it is impossible to know the whole process. What we do know ( through the good science that comes out of medical centers, not the “food” industry,) is that everything down to the shape of those compounds can have an effect on what our body does in response.

    For example, sugar comes in a few different varieties, but in many shapes and combinations. Some of those combinations that come to us in natural fruits can pass straight into the blood, giving us a boost of energy and brain power. Other forms are incredibly tough to digests, and require special enzymes to digest like lactose. Others still, like the artificially products coming from high-fructose corn syrup, can’t be metabolized at all until it gets well into our digestive system, and then it trigers a chemical switch that causes us to store it as raw fat calories regardless of whether we need the sugar boost or not.

    Sugar is one of the best know compounds and simplest to understand, so now imagine all those other more complex things we eat like amino acids (the building blocks of protein) carotenoids, and alkaloids (think caffeine, and the thousands of compounds that are very similar, affecting the nervous system in a range of ways.) Never mind all the other celluloids, lipids and complex organic molecules out there. The list is endless, and the combinations even longer. Our bodies are designed for them as much they are for us, and no nutrient break down will compensate or explain much of it.

    So the next time you catch yourself talking about, or considering the nutrients of your food or nutritional products, tell yourself that in reality, even the most informed “you” has no real idea what you are talking about. Even the highly trained college educated nutritionists, and food scientists out there don’t have a clue about the complex nature of most “good” foods either. (Obviously if you have a medical condition, there may be specific things you need to avoid to make sure your drugs work, but in general this holds.)

    When we have problems with the things we eat, they can usually be traced to the non-food things we eat like junk food, supplements and industrialized products, not the actual food we eat. More likely, these problems are just a result of eating too much, period. Real foods like fruit, whole non-industrialized grains, vegetables, and properly raised meats and dairy affect us in more profound ways than simple nutrient reactions. They buffer the bad things, and let our metabolisms do their good work. They drive our biologies and let us feel it working. The complex nature of real food is what makes eating so rewarding for us.

    As Pollen described so famously in Omnivore’s Dilema, we need some basis for what is good to eat, or we will eat anything that is food-like. It is our omnivore’s dilema to figure out what is good to eat. We fill in that need with nutrient info, and “expert scientific” advice, but traditionally we as people have had other ways to learn those lessons. From history, we’ve learned that when we eat and drink whole, or fermented foods in small amounts together in groups of loved ones we become healthier. When we are active in mind and body, and know how much food we need for that lifestyle, our lives become healthier. Well grown, well prepared, and well cooked food, generates well people.