Saturday, August 31, 2013

Ask Well: Eating Before Exercise

Ask Well: Eating Before Exercise



Should one eat before or after a workout and does it change if you are lifting weights or running?

Reader Question • 483 votes
A
Twenty years ago, when I was misspending my youth training for 10K races and the occasional marathon, runners and other endurance athletes were strongly advised to avoid eating in the hour or so before exercise.
We were told that pre-exercise calories would lead to a quick increase in blood sugar — a sugar high — followed by an equally speedy blood-sugar trough, known as “rebound hypoglycemia,” which would arrive in the middle of our race or workout and wreck performance. This idea grew out of decades-old studies showing that blood-sugar levels and performance tended to decline if athletes ate or drank sugary foods or drinks just before exercise.
But newer experiments have found that, while rebound hypoglycemia can occur, it is rare and doesn’t usually affect performance. When, for instance, a group of British cyclists gulped sugary drinks before a workout, a few of them experienced low blood sugar in the first few minutes of a subsequent, exhausting 20-minute ride, but their blood sugar levels then stabilized and they completed the ride without problems. Other studies have found that eating easily digestible carbohydrates in the hour before exercise generally enables athletes to work out longer.
As for after a workout, by all means, indulge — provided your session has lasted for at least 45 minutes or longer. (If it’s shorter than that, you will likely ingest more calories than you have burned.)
Both runners and those lifting weights vigorously should ingest carbohydrate-rich foods or drinks within an hour after a workout, said John L. Ivy, a professor of kinesiology at the University of Texas at Austin who has long studied sports nutrition. During that time, muscles are “primed” to slurp blood sugar out of the bloodstream, he said, replenishing lost fuel stores. If the food or drink also includes protein, the muscle priming is prolonged, Dr. Ivy has found, meaning you can store more fuel and be better prepared for your next workout. Protein also aids in rebuilding muscle fibers frayed during the workout, he said.
There is little evidence, however, that weight trainers need more protein after exercise than runners or other endurance athletes. “Protein supplements are often used” by weight trainers after exercise, according to the latest edition of Sport Nutrition, the definitive textbook on the subject, “but they are not necessary.”
Chocolate milk, on the other hand, is, at least at my training table. Inmultiple recent studiesvolunteers who drank chocolate milk within an hour after working out had higher muscle fuel stores, less body fat and a greater, overall physiological response to exercise than those who recovered with water or a sports drink.

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The World's Smartest Dog


I Met The World's Smartest Dog



"Chaser, this is Dan. Chaser! This is Dan," said Deb Pilley, a classical musician who goes by the name Pilley Bianchi professionally and signs her emails as "Pill." Pill is the daughter of John Pilley, a former professor of psychology, who owns Chaser, an average-sized border collie mostly the color of cookies-and-cream ice cream, but with a black patch just to the left of her left eye. Standing in the entryway of Pill's apartment, Chaser looked up at me with round amber eyes. "Hi there," I said, and stuck my hand out for Chaser to smell. She did, briefly, then glanced at Pill, then turned around and ran upstairs to Pill's apartment. The introduction was not dissimilar from a lot of introductions I've had at parties, except this time, I was meeting a dog.
Upstairs, in a spacious Williamsburg, Brooklyn apartment outfitted with mostly reclaimed and vintage furniture, were Chaser, John Pilley and his wife Sally. (Chaser usually lives with John and Sally in South Carolina.) For a couple of hours, I'd talk with John about Chaser, about border collies, animal intelligence, training, syntax, language, and how that all came together. But first was Chaser.
"Seriously? She understands 'hot' and 'cold'?" "Oh, yes," said John.
Border collies are the only dogs I like. They seem more self-reliant than other breeds, equally demanding of human attention but less demanding of human affection. They very rarely bark. They don't jump on strangers. They don't slobber. They are work dogs, not lap dogs. Border collies are herders, bred hundreds of years ago to work with sheep around the Anglo-Scottish border. They're highly energetic, but it's focused; they are, unlike many dogs, workaholics. In the absence of herding tasks, many, including Chaser, decide that their "job" is to play fetch. They're not lackadaisical about fetch, getting the ball when they feel like it and giving it back at their leisure: they are impatient and demand the ball be thrown. This isn't playtime. It's work, and its in their genes. They'll do it for hours, every day, and if they're not allowed to "work" enough, they get bored, and then they get destructive. Throughout the recording of my interview with John, you can hear the bouncing of Chaser's favorite ball, because the interview took place during her workday.
Pill has a magnet on her fridge that says "my border collie is smarter than your honor student." It's not quitetrue--Dr. Stanley Coren, author of The Intelligence of Dogs, estimates that a very bright dog like Chaser hasthe intelligence of about a two-and-a-half-year-old child. But I wanted to see just how smart she was.
Throughout the interview, Pill gave Chaser what I considered to be some pretty intricate directions. It was never "sit" or "stop," but things like "relax" or "go to the living room," which Chaser actually obeyed. These weren't to impress me; this is the way John and Sally and Pill talk to Chaser. But I wanted to see some tricks.
Chaser With John and Sally Pilley
Chaser With John and Sally Pilley:  Dan Nosowitz
Igot a private demonstration with Chaser in Pill's apartment, which seemed far too put-together for a rambunctious dog like Chaser to be running through. I was given a plush donut-shaped toy, the name of which I was told is "Fuzzy." My first task: hide Fuzzy and have Chaser find it.
"Find" is a difficult test for an animal, because it is entirely based on the spoken word. It requires that the object to be found not actually be in sight, or else how could it be lost enough to be found? "Fetch" allows the dog to see the object as it's thrown, but not "find." Border collies aren't natural hunting dogs like hounds, and all dogs have pretty short attention spans, so the task of finding an object seemed tricky to me.
I hid Fuzzy under a tall piece of wooden furniture, tucked way in the corner. There was only a few inches of space underneath there; Fuzzy wasn't really in sight at all. It was too good of a hiding place. Chaser understood the task, but got frustrated quickly, almost like a toddler. She couldn't find it. I repeated, at John's urging, "Find Fuzzy, Chaser! Find Fuzzy!" in an excited tone. After a minute or two of Chaser scouring the apartment for Fuzzy, John told me to play the hot and cold game.
"Seriously? She understands 'hot' and 'cold'?" I said. "Oh, yes," said John. As she got closer to Fuzzy, I said "hot, Chaser! You're getting hot!" She got more excited at this and began more energetically searching around that area. Just in case, she turned around briefly. "Cold, Chaser!" I said. She quickly turned back around, and within a few seconds had triumphantly located Fuzzy. She clawed him out from my unfairly difficult hiding place and looked up at me, eyes round, tail wagging, ears extended straight upward. "Good girl!" I said, before wondering how old a human child has to be before being able to accomplish that task.
Border collies are handsome, mid-sized dogs, so they're popular for adoption, but are often abandoned or returned to shelters because owners can't cope with their needs. If they can't play fetch, or whatever they've decided is "work," they'll chew holes in walls, ruin furniture, and display signs of neurosis.
All of the border collies I've known have played fetch in this way, but I have never met one quite like Chaser. Her favorite toy and fetch object is a bouncy blue ball, which is named "Blue." She is more dexterous than any dog I've ever seen; lots of dogs are too excited by the attention and the game to hand back the fetch object tactfully, instead wanting to play tug-of-war with it or just losing track of the game. Chaser would sit a couple of feet from me during the interview and very gently and precisely roll the ball at me with her nose. No games, no nonsense: here's the ball back. Throw it again, please.
That need to work is key to understanding how Chaser has been able to learn more human language than any other non-primate--and, in fact, more than almost any primate. Chaser knows upwards of 1,200 words. Not just nouns, but also verbs and modifiers like adjectives and prepositions. John Pilley trained Chaser in an almost evolutionary way, looking at the specific needs and behaviors of the border collie breed and adjusting the teaching method to best suit it. That's how, says Pilley, Chaser was able not just to learn so much human language, but to do it largely without food as a reward.

Pilley did his undergraduate work at Abilene Christian College and initially focused on religion; he holds a Bachelor's of Divinity from there. "While I was in the ministry I earned a degree in counseling, and then went back for my Ph.D in psychology," he says. A lifetime dog owner, he drifted into classical and operant conditioning--"Pavlov, Skinner, those guys," he says--and eventually into the realm of animal cognition.
After watching border collies do the work for which they were bred--herding sheep--he noticed that the dogs were able to identify individual sheep by name. The farmers were able to tell their border collies to circle and guide specific sheep without visually referencing them at all. If it works for sheep, thought Pilley, why not for everyday objects? Most dog training is behavioral: "sit" and "lay down" and other commands that tell a dog to perform an action. To teach Chaser the names of objects, rather than commands, Pilley first tried a technique called "match to sample." It requires two of a certain object. Pilley would place, say, a frisbee and a piece of rope on the ground. Then he'd hold up another, similar frisbee, and say "Chaser: fetch frisbee." Chaser would recognize the visual similarity between the two objects, and begin to make the connection between the word and the object. Correction: Match-to-sample was first tried on the dog that Pilley owned before Chaser, a border collie named Yasha.
I distinctly got the sense that she wasthinking, and not just reacting.
That's how most dogs (and other animals) are taught to identify objects. "It was too complicated," says Pilley. "For most organisms, match-to-sample takes hundreds of trials." His solution was to teach behaviors--verbs, essentially--first, and then make sure that the words Chaser was asked to learn actually had value to Chaser. "We know that herding is the primary instinct [for this breed], but there are many roles. Sometimes they have to find the prey, herd the prey, attack the prey, or kill. So anything that reinforces any of those behaviors is innately reinforcing." Pilley adapted his reinforcements to suit what the border collie breed is bred to do. According to Pilley, Chaser can't learn just anything, but the "find" command, which is much more complex than, say, "sit," is a behavior that's bred into Chaser. The act of finding something, in Pilley's words, has value to Chaser. So no food rewards are necessary; Chaser is fulfilled by the task itself.
Each of the thousand or so objects Chaser knows has an individual name. These are usually nonsense words, like "Fuzzy" or "Bamboozel" (sic) or "Flipflopper." But to Chaser, they might as well be the names of sheep.
This could be unusual to border collies. Ranking canine intelligence is a sticky business; Dr. Coren, for his book, ranked the dogs on their "working and obedience intelligence," testing how quickly each breed could learn a command and how consistently each could demonstrate that knowledge. The border collie ranked highest, and the Afghan hound the lowest, but Coren is quick to note that intelligence is not any one thing, and that his ranking only applies to, basically, ability to respond to commands. The beagle, for example, ranks seventh from the bottom--a pretty dumb breed, according to the list. Yet these types of commands don't play to the beagle's strength; a member of the hound family, the beagle was bred as a hunting dog, trained to perform one task. Beagles are single-minded and determined, when tracking down a scent, but that was all they ever had to do--it was never necessary to understand and distinguish between multiple verbal commands. A border collie's job, herding, is complex: move this sheep from this place to this place, keep a herd in a certain area, separate one sheep from the herd, divide the sheep into multiple groups, bring individual sheep to the herder. "Intelligence" doesn't mean much, really; all way can say for sure is that border collies test extremely highly on a certain kind of obedience test.
Chaser Lies In Waiting
Chaser Lies In Waiting:  Dan Nosowitz
Chaser has also been proven to retain the names of objects after learning them, even if she hasn't seen them in years. The idea of naming individual objects and teaching a dog to identify them isn't that new; Pilley and Chaser have certainly taken it to an extreme, but that's not what gets Pilley's psychology-sense tingling the most. What really excites him is the idea of teaching Chaser other elements of language: how words interact, how one word can modify another, and how words can signify more than one thing. Chaser is the first known dog to understand the concept of categories in human speech. If you tell her to "fetch ball," and have set aside a ball, even if she's never seen that specific ball before she'll understand that the word "ball," for her, refers to something round and bouncy. And fetch it.
Branching off from that is Chaser's ability to make inferences. Say you set out three objects for her: one is a Fuzzy, one is a Bamboozel, and one is a New Balance sneaker. Chaser knows the first two objects, knows them by name, but has never seen that sneaker before. But tell her to "fetch New Balance," and she'll walk over to the three objects, puzzled, and analyze them for a second. She'll walk among them, look at them carefully, and then gently grab the sneaker and bring it back to you--because she has figured out that she has to fetch something and this weird object is the only thing that could possibly match up with that weird sound you told her to fetch.
This is bonkers.
* * *
I have never met an animal quite like Chaser before, and I have met lots of animals. There is an intensity in Chaser's eyes that's similar to but brighter and stronger than other border collies; throughout my time with her, I distinctly got the sense that she was thinking, and not just reacting. When Pill told Chaser to "meet" me, she wasn't being cute; Chaser looked at me, did her version of a handshake, noted that I was a human with whom she may interact, and then left.
Chaser seemed to almost be vibrating internally; even when, after being instructed to "relax," she lay down and put her head on her paws, she still seemed ready to jump up and recite Chaucer, if that's what was asked. She is friendly, and likes to meet new people, which not all border collies do, but also has that distinct autonomous trait. She doesn't need warm, fuzzy attention from me; she needs work. When I told her to find Fuzzy, she appreciated that I was giving her a fun task, a new puzzle to figure out and then feel good about completing.
I don't usually say goodbye to animals; they don't know what it means and I feel kind of silly talking to animals as if they're humans. I said goodbye to Chaser, though. I'm pretty sure she understood.

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How “discounts” trick shoppers into buying stuff

How “discounts” trick shoppers into buying stuff



The discount label is a familiar sight in UK shops. Everything from expensive televisions to supermarket essentials now seem to be offered for less than their original prices. But how often is the discount genuine?
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The issue has been in the news recently with reports of retailers offering apparently fake bargains to their consumers. Tesco has been fined £300,000 ($464,850) in Birmingham for selling strawberries at “half price” for several months even though the full price of £3.99 was in place for just one week. The Office of Fair Trading (OFT) is currently investigating a number of furniture and carpet retailers for making price claims of the “was £600, now £300” variety, although allegedly few units were sold at the original price.
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Similar stories appear regularly in the media, including allegations that duty-free shopping can be more expensive than high-street shopping, that some bargains advertised on daily deal websites (such as Groupon) are no bargain at all, that “buy-one, get-one-free” deals merely involve re-packaging into smaller containers, or that a supermarket’s heavily advertised 15% price cut was preceded by an (unadvertised) gradual 20% price rise.
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These marketing tactics aren’t new. There is a story of two tailors in 1930s Brooklyn, the Drubeck brothers Sid and Harry. When a customer had found a nice suit and asked Sid its price, Sid would shout to his brother at the back of the shop for the price, and Harry would shout back “$44 dollars.” Sid would feign hearing problems and ask again, and Harry would repeat the price. Sid would then report the suit’s price was “$24 dollars,” and the customer would likely grab his “accidental” discount.
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Of course, there are many perfectly legitimate reasons why sellers discount their products. For instance, a supermarket might over-estimate demand for strawberries and need to reduce price to clear its stock before it spoils.
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A more subtle issue is why consumers care about getting a discounted price rather than simply a low price. It’s clear a consumer would respond to an accidental discount (as when a salesman mis-hears the true price), since the true price reflects the product’s cost of manufacture, quality, and competitive conditions.
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It’s a little less obvious when the discount is deliberate: why should a consumer be more inclined to buy strawberries with the price tag “was £3.99, now £1.99” than the same punnet with the simple label “£1.99”? Regulators and commentators often gloss over this crucial point, and merely claim something like “false discounts trick consumers into thinking they are getting value for money”.
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However, there are sometimes good reasons why a consumer does care about earlier prices, if such prices were genuinely offered. The supermarket’s strawberries might be particularly high quality (which might be hard to discern directly), which justified a higher initial price. If so, a consumer might think that strawberries labelled “was £3.99, now £1.99” were tastier than those simply labelled “£1.99.” Alternatively, the fact that a jacket remains available in an end-of-season sale is in itself bad news about the product’s appeal to earlier consumers, which might put off later consumers. But if the initial price was very high, that news is less bad.
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Some people may simply confuse the distinct concepts of a discounted price and a low price, and look for the seller with the deepest discount rather than the lowest price. Some people like boasting to their peers about the great discount they got (although this is perhaps less plausible for strawberries).
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Since consumers are often more inclined to buy a product with a “half price” sticker on than they would be without the sticker, an unscrupulous retailer has an incentive to claim a product is “half price” from the start. If sellers are free to do this with impunity, many consumers will end up ignoring the proliferation of sale signs. The OFT suggests that fake discounting may be “endemic” in parts of the UK’s furniture market, and most people shopping for a sofa will quickly learn to discount the discounts.
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However, some consumers may be more naïve and actually buy because of fake discounts. Some limited consumer harm might result, for instance if consumers are misled into thinking their strawberries or suits are better than they really are.
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So what, if anything, should policymakers do to combat false claims? Some countries, such as the United States, do very little to prevent misleading claims about previous prices. At another extreme, France tries to prevent a permanent sales culture by allowing sales only in specified periods. (In Paris this summer, the designated period was between June 26 and July 30.)
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Britain treads a middle way, taking legal action against a few egregious cases and launching investigations into certain sectors. But good policy is inevitably difficult. One would not want a rule saying that a specified number of units must be sold at the full price, since a firm may genuinely make a mistake in setting its initial price. And a requirement that a product be available at the full price for specified period before an advertised discount is allowed can often be circumvented: a sofa retailer can easily rotate high and low prices on similar sofas, not expecting many sales at the full price.
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Realistically, an active media may be the most effective way to fight modern-day Drubecks.

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15 Surreal Landscapes Made from Food

15 Surreal Landscapes Made from Food


Artist and photographer Carl Warner began his career in landscape and still photography, working many years in the advertising industry. Seeking new inspiration and direction one day, he happened upon a market with Portobello mushrooms that reminded him of trees from an alien world. This would become his first foodscape and the start of a new and exciting direction in his career.
Warner’s foodscapes have garnered international media attention and the series has led to books, interviews and merchandising. The foodscapes success has also allowed Warner to pursue a number of artistic and personal projects (i.e., the Bodyscapes series featured previously).
Below you will find a small collection of the Sifter’s personal foodscape favourites. You can find the complete collection (79 and counting) over on Carl’s official website: carlwarner.com. I’ve also included a few behind the scenes photos of select landscapes so you can appreciate the detail and work that goes into each work of art before shooting even begins! Not to mention the post-production work that goes into every shot to give each unique landscape that surreal, fantasy-like feeling.

CARL WARNER
Website | Behance | Facebook | Prints


1. Breadford & Cheesedale

breadford-and-cheesedale-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


2. The Great Wall of Pineapple

great-wall-of-pineapple-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | The Making Of

great-wall-of-pineapple-carl-warner-2


3. Cucumber Bridge

Cucumber-Bridge-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | The Making Of


4. Candy Cottage

Candy-Cottage-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | The Making Of | Prints available

Candy-Cottage-2


5. Yellow Oasis

Yellow-Oasis-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | The Making Of | Prints available


6. Cheese Volcano

Cheese-Volcano-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


7. Chocolate Express

Chocolate-Express-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


8. Lettuce Seascape

Lettuce-Seascape-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | The Making Of

Lettuce-Seascape-carl-warner-2

9. Celery Island

Celery-Island-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook


10. Cheesescape

Cheesescape-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | The Making Of | Prints available

Cheesescape-carl-warner-2
Cheesescape-carl-warner-3


11. Meat Factory

Ukraine-Meat-Factory-carl-warner
Artwork and Photograph by CARL WARNER
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12. Salmon Sea

Salmon-Sea-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


13. Stilton Cottage

Stilton-Cottage-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


14. Amazon Kayak

Amazon-Kayak-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | Facebook | Prints available


15. Bread Village

Bread-Village-carl-warner
Artwork and Photograph by CARL WARNER
Website | Behance | The Making Of | Prints available



visit CarlWarner.com for more




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